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Tips on how to conquer Namuncha and Ndeiya Hills.


Namuncha and Ndeiya hills have been described as the monster hills of Central Kenya by the many hikers who crossed its path the wrong way.
The hills give no signs of difficulty from the starting point. But after conquering the first hill the Namuncha begins to unveil it's true identity with dominance and pride. And when you thought you are done with Namuncha, Ndeiya hills from a distance reminds you that you have just began.
My personal experience with Namuncha and Ndeiya has taught me a few tips on how to enjoy and challenge:

INFORMATION

Namuncha and Ndeiya hills cover approximately 25km and will take approximately 8 hours. So, its good to prepare your mind and your body for the long walk.

WEATHER

The weather there is warm since the trek is in the valley. However as you approach the different peaks you experience very high speed winds blowing.
Even when it rains here , the weather is humid.

DRESS CODE

Dress light T-shirt mostly moisture-wicking fabric. (made of Nylon etc).
Avoid cotton clothes
Comfortable hiking or sports shoes with good grip.
Long sleeve thermal top / sweat jacket will really be helpful in the thicket.
Carry sweat jacket
Knee straps will help anyone with knee problems due to exert pressure on knees while climbing.

HYDRATE

Chances of having dehydration during the trek are very high. To avoid getting headache and muscle fatigue, ensure you hydrate at least 3 days before trek and during trek, sip water in moderation.
When trekking/ hiking water is never enough, have at least 3 litres of water. You will desperately need water during the last 5km than in the first 5km of the trek

PHYSICAL PREPARATIONS

Cardio
Exercises like daily walks, run , aerobics, steps will help improve your cardio strength.

Hamstrings and quadriceps training.
Some hills are vertical and when descending they pose challenge on the knees therefore engage your hamstrings and quadriceps muscles in some training. This may include: Alternating Lunges, Squats, Calves raises, Walking lunges, Barbell Bulgarian squats, Banded lateral walks and Deadlifts

REST WELL BEFORE THE HIKE

Enjoy your dinner and sleep early , this will help you to be fresh in the morning ready for the challenge.

AVOID ALCOHOL

Alcohol is known to increase dehydration. Kindly avoid taking alcohol one week to the hike.

ENERGY BARS

For hiking snacks follow the link https://www.shiwanadventures.co.ke/what-to-eat-before-and-after-a-hike/

EAT A BALANCED MEAL BEFORE HIKE

Eat (I mean food ) well before hike. By doing this, you will store energy which will be your fuel when the going gets tough.

START EARLY

They say the early bird catches the early worm. If you want to enjoy the trek, then you must start early.

 

 

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