Your First Trekking Adventure: Everything You Need to Know

“I’ve never done trekking in my life. Can I do the Inca Trail?” — The answer is YES, and this guide explains how.

The Question Everyone Asks

Every week we receive the same message:

“Hi, I’ve always dreamed of doing the Inca Trail, but I’ve never done trekking. I don’t know if I’m fit enough. Is it possible for someone like me?”

The short answer: Yes, it’s absolutely possible.

The complete answer: Yes, but it requires preparation, the right mindset and realistic expectations. This guide will give you everything you need to go from “I’ve never done trekking” to “I completed the Inca Trail.”

What This Article Will Give You

Honest assessment of whether the Inca Trail is for you Specific preparation plan for beginners What to expect each day (no surprises) Common beginner mistakes and how to avoid them Tips from guides who have led hundreds of beginners Real stories from people who succeeded as novices Alternatives if you decide the 4-day trek is too much

Is the Inca Trail For Me? (Honest Assessment)

Before continuing reading, let’s do a sincere assessment.

Real Minimum Requirements

The Inca Trail DOES NOT require:

The Inca Trail DOES require:

Quick Test: Are You Ready?

Answer honestly:

1. Can you walk 2 hours straight without stopping?

• ✅ Yes → Good starting point
• ❌ No → You need to start training from zero

2. Can you climb 10 floors of stairs (with breaks)?

• ✅ Yes → Your cardiovascular base is acceptable
• ❌ No → You need significant cardiovascular work

3. Are you willing to train 3-4 times per week for 2-3 months?

• ✅ Yes → You have the right mindset
• ❌ No → The Inca Trail isn’t for this moment in your life

4. Can you tolerate 4 days without shower, sleeping in tent?

• ✅ Yes → Go ahead
• ❌ No → Consider the 2-day Inca Trail (hotel included) or Salkantay with lodges

5. Do you have any serious cardiac, respiratory condition or very limited mobility?

• ✅ Yes → Consult with your doctor before deciding
• ❌ No → No major contraindications

Test Results

4-5 positive answers: The Inca Trail is totally viable for you with adequate preparation.

2-3 positive answers: It’s possible, but you’ll need more preparation and perhaps consider the 2-day version.

0-1 positive answers: The 4-day Inca Trail may not be the best option now. Consider alternatives or prepare for longer.

What is the Inca Trail (For Someone Who Knows Nothing)

If you’re new to this, let’s start from zero.

In Simple Terms

The Inca Trail is a 4-day, 3-night hike through the Peruvian Andes mountains that ends at Machu Picchu, the famous Inca citadel.

You walk on a stone path that’s more than 500 years old, built by the Incas as a pilgrimage route. You pass through ancient ruins, cloud forests and spectacular landscapes.

Basic facts:

A Typical Day on the Inca Trail

So you understand what to expect:

5:30 AM — They wake you with hot coca tea in your tent

6:00 AM — Full breakfast (pancakes, eggs, fruits, coffee)

7:00 AM — Start walking

10:00 AM — Stop for snack

12:30 PM — Lunch prepared by cook (soup, main course, dessert)

2:00 PM — Continue walking

4:30 PM — Arrive at day’s campsite

5:00 PM — Free time, rest, explore

6:30 PM — Full dinner

8:00 PM — To tent to sleep (you’re exhausted)

What the Inca Trail is NOT

Let’s set expectations:

❌ It’s not a casual walk — It’s real physical effort, every day

❌ It’s not glamping — You sleep in tent, on sleeping pad, no shower

❌ It’s not at your own pace — There are schedules, group moves together

❌ Finishing is not optional — Once you start, the only way out is finishing (or medical evacuation)

❌ There’s no wifi or signal — 4 days disconnected from the world

❌ There are no bathrooms with running water — Basic camp bathrooms

What to Expect Each Day (Version for Beginners)

Let’s go day by day, with total honesty about what you’ll feel.

Day 1: The Warm-Up

Technical data:

• Distance: 11-12 km
• Walking time: 5-6 hours
• Ascent: 720 meters
• Difficulty: ⭐⭐☆☆☆ (Easy-Moderate)

What you’ll feel as a beginner:

Morning:

• Excitement and nerves at starting
• “This isn’t so bad” during first hours
• Trail is relatively flat, following the river

Afternoon:

• Growing tiredness in last 2 hours
• Final climb to camp is felt
• Possible first contact with altitude (mild headache, fatigue)

Night:

• Relief at having completed day 1
• Curiosity about sleeping in tent
• Possible difficulty sleeping (normal at altitude)

Tip for beginners: Don’t get overconfident. Day 1 is easiest. Save energy.

Day 2: The Real Challenge

Technical data:

• Distance: 16 km
• Walking time: 7-8 hours
• Ascent: 1,215 meters (to the pass)
• Difficulty: ⭐⭐⭐⭐⭐ (VERY DIFFICULT)

What you’ll feel as a beginner:

Morning (climb to Warmiwañusca Pass):

• Serious climb starts early
• After 1 hour: “Ok, this is harder than I thought”
• After 2 hours: “How much left?” (Quite a bit left)
• After 3 hours: Legs burning, lungs working, mental doubts
• After 4 hours: “I can’t anymore” → But you continue because there’s no option
• Arrival at pass (4,215 m): Euphoria, relief, possibly tears

Afternoon (descent and second pass):

• Long descent — your knees start complaining
• Second pass (Runkurakay, 3,950 m) — “Another one?”
• Extreme tiredness at end of day

Night:

• Total exhaustion, physical and mental
• Pride for having survived
• You sleep like a rock (tiredness overcomes discomfort)

Tip for beginners:

This day is where 90% of beginners have their crisis moment. It’s NORMAL to feel you can’t. The key is: one step at a time, don’t look up, breathe, continue. EVERYONE feels this, even experienced trekkers.

Day 3: The Visual Reward

Technical data:

• Distance: 10 km
• Walking time: 5-6 hours
• Ascent: Minimal
• Descent: ~1,000 meters
• Difficulty: ⭐⭐⭐☆☆ (Moderate)

What you’ll feel as a beginner:

Morning:

• Sore legs from previous day
• But body starts to adapt
• Landscapes are INCREDIBLE — the visual reward
• “This is why day 2 was worth it”

Afternoon:

• Long descent with thousands of steps
• Knees protest (use poles)
• Arrive at last campsite feeling almost veteran

Night:

• Excitement for next day: Machu Picchu!
• Celebration dinner with group
• Hard to sleep from anticipation

Tip for beginners: This is the most beautiful day. Take your time to enjoy, the worst is over.

Day 4: The Final Goal

Technical data:

• Distance: 6 km
• Walking time: 2-3 hours
• Difficulty: ⭐⭐☆☆☆ (Easy)

What you’ll feel as a beginner:

Early morning (3:30 AM):

• They wake you in darkness
• Mix of excitement and sleepiness
• Short walk to checkpoint

Sunrise (5:30-6:00 AM):

• Final walk to Intipunku (Sun Gate)
• Machu Picchu appears through mist
• Moment of intense emotion — many cry
• “I did it”

Morning:

• Descent to Machu Picchu
• Guided tour of citadel
• Feeling of absolute achievement

Tip for beginners: This moment is worth every second of suffering from previous days. Enjoy it fully.

Emotional Summary of Trek for Beginners

Preparation Plan for Beginners (12 Weeks)

If you’ve never done trekking, you need to prepare. Here’s the complete plan.

Weeks 1-4: Building the Base

Objective: Go from sedentary to “I can walk 2 hours without dying”

Week 1:

Week 2:

• Increase each walk 5-10 minutes
• Add light inclines (look for sloped streets or stairs)
• Goal: be able to walk 45 minutes continuously

Week 3-4:

• 45-60 minute walks, 4 times per week
• Introduce stair climbing: start with 5 floors, increase gradually
• Goal: walk 1 hour + climb 10 floors without collapsing

Weeks 5-8: Increase Intensity

Objective: Build endurance and leg strength

Weekly routine:

Leg exercises for beginners:

If you’ve never done strength exercises: Look for YouTube videos for “squats for beginners”, “lunges correct technique”. Form is more important than repetitions.

Weeks 9-11: Specific Preparation

Objective: Simulate Inca Trail conditions

Key changes:

1. Longer walks: 3-4 hours on weekends
2. Heavier backpack: Increase to 7 kg
3. Include elevation gain: Look for hills, parks with climbs, stadiums
4. Use your actual footwear: The boots you’ll wear on trek
5. Practice with poles: If you’ll use them, learn now

Ideal weekend (week 10 or 11):

This simulates two consecutive trek days.

Week 12: Taper

Objective: Arrive rested, not exhausted

Common mistake: Training hard until last day. Your body needs to recover before trek.

If You Only Have 8 Weeks

Compress the plan:

• Weeks 1-2: Accelerated base
• Weeks 3-5: Development
• Weeks 6-7: Specific
• Week 8: Taper

It’s less ideal but works if you’re consistent.

If You Only Have 4 Weeks

Honesty: 4 weeks is little for someone completely sedentary. But if you’re already moderately active (walk regularly, climb stairs no problem), it can work.

Intensive plan:

• Weeks 1-2: Daily 45-60 min walks + stairs
• Week 3: Long 3+ hour walk + leg exercises
• Week 4: Taper

The 10 Most Common Beginner Mistakes (And How to Avoid Them)

After years leading beginners on the Inca Trail, these are the mistakes we see again and again.

Mistake #1: Not Acclimatizing Enough

The mistake: Arriving in Cusco one day before and starting trek next day.

The problem: Cusco is at 3,400 meters. Your body needs time to adapt to less oxygen. Without acclimatization, altitude sickness will destroy you.

The solution: Arrive in Cusco minimum 2 full days before trek. Ideal 3 days.

Mistake #2: New or Inadequate Footwear

The mistake: Buying new trekking boots and debuting them on the Inca Trail.

The problem: New footwear = guaranteed blisters. Blisters = 4 days of agony.

The solution:

• Buy your boots 2-3 months before
• Use them to train, to walk to supermarket, for everything
• They should have minimum 50-100 km of use before trek
• If you feel any friction point, solve before (insoles, different socks)

Mistake #3: Carrying Too Much Luggage

The mistake: Packing like you’re going on month-long Arctic expedition.

The problem: Porter only carries 7 kg of your personal luggage. Everything else you carry yourself.

The solution:

• Pack essentials, nothing more
• Rule: if you doubt whether you need it, you don’t need it
• Leave extra clothes at Cusco hotel
• Don’t bring “just in case” — bring “because I’ll use it”

Mistake #4: Ignoring Hydration

The mistake: Drinking little water because “I’m not thirsty” or “I don’t want to stop to urinate”.

The problem: At altitude you dehydrate faster. Dehydration worsens EVERYTHING: tiredness, headache, altitude sickness, performance.

The solution:

• Drink 3-4 liters of water per day
• Drink even if not thirsty
• Sign of good hydration: clear urine
• Always carry water in your day backpack

Mistake #5: Too Fast Pace on Day 1

The mistake: Feeling good on day 1 and walking fast, getting ahead of group, not resting.

The problem: You spend energy you’ll desperately need on day 2.

The solution:

• Day 1 is warm-up, not race
• Stay with group, follow guide’s pace
• Even if you feel good, save energy
• Day 2 is 3 times harder than day 1

Mistake #6: Not Using Trekking Poles

The mistake: Thinking poles are for “old people” or unnecessary.

The problem: The Inca Trail has thousands of descending steps. Without poles, your knees absorb all impact. By day 3, your knees will be destroyed.

The solution:

• Use poles from day 1
• Especially important on descents
• Reduce 25-30% of impact on knees
• Practice using them before trek (they have technique)

Mistake #7: Cotton Clothing

The mistake: Bringing cotton t-shirts because they’re “comfortable”.

The problem: Cotton absorbs sweat, gets wet, and doesn’t dry. When sun goes down or wind comes, wet cotton against your skin cools you dangerously.

The solution:

• Technical clothing in synthetic materials or merino wool
• “No cotton” is the golden rule
• Especially important: base layer (what goes against your skin)

Mistake #8: Not Reporting Medical Conditions

The mistake: Not mentioning asthma, allergies, medications, previous conditions out of embarrassment or because “it’s not important”.

The problem: Guide needs to know to care for you. If you have crisis and we don’t know your history, it’s harder to help you.

The solution:

• On booking form, be completely honest
• Report: asthma, allergies, medications you take, previous injuries, anxiety, anything relevant
• No judgment — we just want you safe

Mistake #9: Unrealistic Expectations about Comfort

The mistake: Expecting “glamping” or hotel conditions.

The problem: Disappointment ruins experience. This is real mountain trekking.

The reality you must accept:

• No showers (4 days without bathing)
• No bathrooms with running water
• You sleep on sleeping pad on ground
• It’s cold at night (down to -5°C)
• No wifi or signal
• You can’t choose the day’s food

The solution: Adjust your expectations. It’s part of the adventure. Temporary discomfort is the price of unique experience.

Mistake #10: Underestimating the Mental Component

The mistake: Thinking that if you’re physically fit, everything will be easy.

The problem: On day 2, when you’ve been climbing 3 hours and still 1 hour left, your body will want to give up. The battle is mental.

The solution:

• Prepare mentally for difficult moments
• Have a mantra: “One step at a time”, “This is temporary”, “I can do it”
• Remember WHY you’re doing this
• Focus on immediate step, not how much is left
• 90% of people who “can’t anymore” CAN — they just need to believe it

Tips from Guides for Beginners

Our guides have led hundreds of beginners. This is what they want you to know:

“The people who struggle most aren’t the least fit — they’re the ones who won’t listen to their bodies or the guide.” — Marco, guide for 12 years

“Pace is everything. I’d rather have someone go slow and steady than someone who sprints the first hour and collapses by hour 3.” — Carmen, guide for 8 years

“Your mind will quit before your body does. When you think ‘I can’t’, you actually can — you just need to believe it.” — Luis, guide for 15 years

“The happiest trekkers are those who accept discomfort as part of the experience, not fight against it.” — Sofia, guide for 10 years

“Don’t compare yourself to others in the group. Your trek is your trek. The only person you’re competing with is yourself.” — Pedro, guide for 9 years

Alternatives if the 4-Day Trek Concerns You

If after reading all this you feel the 4-day Inca Trail is too much, you have options.

Option 1: 2-Day Inca Trail

Perfect for beginners because:

The best part: You still arrive walking at Machu Picchu through Sun Gate, but with much less physical demand.

[BUTTON] Learn About 2-Day Inca Trail → /camino-inca-2-dias/

Option 2: Train Longer

If the 4-day trek is your dream but you don’t feel ready:

• Postpone trip 3-6 months
• Use that time to train seriously
• Consider hiring personal trainer or joining hiking group
• Do local practice treks of 1-2 days

There’s no shame in waiting until better prepared.

Option 3: Segment with More Comfort

Our Adventure and Summit segments offer: