Nithyam Nachappa
The Untapped Strength: Why Mountain Folk rarely Get Tired
Look at the old mountain men. They might not be able to run a 5K in 30 minutes, not all of them, at least, but put them on a trail, and they'll walk for hours, even days, without breaking a sweat. Is it just because they live at altitude? Maybe a bit. But the real secret isn't in their lungs (most of them smoke); it's in their engine (aerobic tank)
Now, let's talk about someone you can relate to: a city-based trek leader who’s been hiking for years. They move on the trail with a sense of calm, making it look seamless and effortless. They might be young and fit, but their real strength isn't from a gym.
So what's the difference? And why do so many aspiring trekkers train hard in the city, only to find themselves gasping for air on the trail? The problem isn’t a lack of effort; it's a lack of foundation. Your body's tank isn't big enough. You need to build your aerobic capacity.
Aerobic Capacity Explained
Aerobic capacity, or your "aerobic tank," is your body’s ability to use oxygen to produce energy. In simple terms, it's the size of your fuel tank for sustained activities. This energy is produced through a process called aerobic metabolism, where your body uses oxygen to convert fuel (from the food you eat) into Adenosine Triphosphate (ATP), which is the primary source of energy for your muscles. Low-intensity to moderate-intensity exercise, where you are not gasping for air, is key to building this aerobic tank. You are teaching your body to become more efficient at producing ATP and delivering it to your muscles. This is why you can walk or hike for hours without getting tired, even if you are not fast.
The Aerobic Tank: Your Key to Mountain Endurance
Your aerobic system is your endurance engine. It’s what allows your body to use oxygen efficiently to power long, sustained efforts. Think of it as a fuel tank. A sprinter might have a massive V8 engine built for explosive speed, but their fuel tank is tiny. A long-distance hiker, on the other hand, has a smaller, more efficient engine, but their fuel tank is enormous.
Before you even start, you need to be honest with yourself. What kind of athlete are you?
Sprinters, Weightlifters, HIIT Enthusiasts: You likely have a low aerobic capacity. Your training focuses on short, intense bursts, not long-term endurance. Great fast twitch muscles! Not so great slow twitch muscles.
Yoga, Pilates, Gym-goers: While these are great for mobility and strength, they often don't build the sustained aerobic base required for trekking.
Team Sport Athletes (like football or hockey): You have a decent base, but it’s probably not enough for multi-day treks. We still have work to do.
The mountain man and the seasoned trek leader don't get tired because their aerobic tanks are huge. They’ve spent years filling them up, one slow step at a time, breathing through their nose, and not gasping for air. This is how you generate sustained energy. The good news? You can, too.
A 12-Week Aerobic Builder plan
Now, don't be a fool. A 12-week program won't guarantee you a bulletproof aerobic capacity that lasts forever. Of course not. But it is a powerful start. If you commit to this for the next three months, you will be significantly better prepared for the trail. And if you continue to build on this foundation over a long period of time, you will surely get there.
Training your aerobic system is probably the most boring thing you'll ever do. It feels slow, the progress is invisible, and it goes against every "no pain, no gain" motto you’ve ever heard. But this is the answer. The easy answer.
You need three things to succeed: consistency, patience, and discipline.
The Core Principles:
Run-walk: This program is built on run-walk because it's the most specific training you can do for trekking. You're building a durable, resilient aerobic engine.
The run-walk method is a simple but powerful strategy for endurance training. It involves alternating short segments of running with short segments of walking.
This approach is effective because it helps you manage fatigue and control your heart rate. By taking short walking breaks, you stay within your aerobic training zone, preventing the rapid buildup of exhaustion. This allows you to sustain your workout for a much longer period and build the deep, lasting aerobic capacity needed for mountain endurance.
The 15% Rule: The gradual increase in time prevents overtraining and allows your body to adapt.
Active Recovery: Mobility and strength work are non-negotiable. They build resilience, prevent injury, and support your walking volume.
Listen to Your Body: This is a framework, not a rigid set of rules. Your "happy" day might be a rest day. That’s okay.
The Model:
This 12-week block is designed for a consistent 3-sessions-per-week commitment to your aerobic work. The run-walk sessions should be done at a conversational, Zone 2 pace and slow enough that you can speak in full sentences.
Weeks 1-4: Building the Foundation
Week 1: 3 sessions of 2 hours of Run-Walk (R-W).
Week 2: 3 sessions of 2 hours:18 minutes R-W
Week 3: 3 sessions of 2 hours:35 minutes R-W
Week 4: 3 sessions of 2 hours:56 minutes of R-W
Weeks 5-8: Consolidating the Gains
Week 5 (Recovery): 3 sessions of 2 hours, 35 minutes of R-W. This is a crucial deload week to let your body recover and adapt.
Week 6: 3 sessions of 2 hours:56 minutes of R-W
Week 7: 3 sessions of 3 hours:21 minutes of R-W
Week 8: 3 sessions of 3 hours:52 minutes of R-W
Weeks 9-12: Peak Building
Week 9: 3 sessions of 3 hours:21 minutes of R-W
Week 10: 3 sessions of 3 hours:52 minutes of R-W
Week 11: 3 sessions of 4 hours:28 minutes of R-W
Week 12: 3 sessions of 5 hours:7 minutes of R-W
Note: Divide these time based session however you like (Eg: For week 1 - Monday Rest day | Tuesday 40 mins R-W | Wednesday Strength & Mobility | Thursday Rest Day | Friday 30 mins RW | Saturday "Whatever makes you happy" | Sunday 50 mins R-W)
That makes it 2hrs of R-W
Supporting Work (to be done on non-aerobic days or after the sessions)
Strength: 1 session of lower body strength training per week (focus on squats, lunges, deadlifts, hiking with weights, stairs—movements that mimic trekking).
Mobility: 3 sessions of mobility per week (focus on hips, ankles, and upper back). This is essential for preventing common trekking injuries.
Happy Day: 1 session of "whatever makes you happy", a yoga class, a football match, a short jog, or a complete rest day. Your body and mind need this.
Rest: Minimum of 2 full rest days per week. This is where the magic of adaptation happens.
The results won't show up on a single run, but after weeks and months of consistency, you'll feel the difference on the trail. You'll pass those who trained too hard and too fast, because you have a deeper, more sustainable reserve.
The legendary mountaineer Reinhold Messner was once asked for a single tip for hikers all over the world. His reply was a single Tibetan word:"Kalipe," which means "always small steps." Be slow. Be controlled. Be balanced. And have a clear mind. The mountain is waiting, and it rewards those who prepare wisely.
