How to prepare for climbing Yr Wyddfa (Snowdon)
Yr Wyddfa (Snowdon) can seem like an intimidating mountain, but as far as the big peaks go, it’s not as unachievable as beginners might think. It is often considered a good first climb for aspiring mountaineers, but that doesn’t mean you should go into it blind. Like any good hike, and this is a good, long hike, you should be prepared for a steep trek with challenging terrain and a good amount of navigation.
Every year, there are over 200 Mountain Rescue call outs and for this reason, it is considered one of the most dangerous places in the UK. For this reason,
Rhyd y Galen Caravan Park wants to outline exactly how you can prepare for the safest, most enjoyable day out scaling our beloved natural landmark.
Can you climb Snowdon without training?
Most fit, healthy adults will be able to climb Yr Wyddfa (Snowdon) without training but the routes up Snowdon will be tough, and you will find the walk physically demanding.
Remember, just because you
can, doesn’t mean you
should. Even seasoned hikers can benefit from preparing in the weeks/months before attempting to scale Wales’ highest mountain.
Why you need to prepare for climbing Yr Wyddfa (Snowdon)
Although many can reach the peak without any specialist or professional training, Yr Wyddfa (Snowdon) remains a challenging climb that can test those who don’t hike regularly. Even the walk down can be treacherous if the weather conditions do not permit as it can take upwards of 3 hours and be harsh on the knees.
With proper preparation, you will see the following benefits:
- A higher chance of successfully reaching the summit
- Greater recovery in the days following your climb
- An easier ascent and greater chance of achieving descent
- A more enjoyable and rewarding journey
- The ability to attempt more difficult routes
- A quicker ascent where you can slow down and appreciate the views
When should you start training for a Snowdon climb?
When you need to start your training can depend entirely on your fitness levels before the walk. Even a small amount of training can make a big difference for those who don’t exercise regularly or haven’t attempted an uphill hike of this magnitude before.
However, you should start your training at least 3 weeks prior to your Yr Wyddfa (Snowdon) hike so you have sufficient time to fully recover. To see the most significant benefit, give yourself 6 weeks.
If you have tackled other mountains then you’ll already have previous experience to draw upon.
Best ways to train before climbing Yr Wyddfa (Snowdon)
Cardio
Schedule in low intensity aerobic exercises that gradually build up your fitness levels. This can include long distance running or 5km brisk walks multiple times a week.
One of our biggest tips is to try a steady cardio training programme like the
NHS Couch to 5k app. Although we wouldn’t recommend running up Yr Wyddfa (Snowdon) unless you are highly experienced, the cardiovascular training will still aid you significantly on your journey.
It will likewise help strengthen your knees, thighs, and glutes, which are all vital muscles for an uphill hike.
Don’t forget that recovery is essential. It can be tempting to push yourself too much too soon when you have limited time to train but this can result in an injury and hinder your progress. Schedule in regular rest days, and if you feel too sore to attempt anything substantial then enjoying a shorter walk or switching training for a yoga session will be highly beneficial.
Endurance training
It takes most people around 7 hours to complete the Yr Wyddfa (Snowdon) hike so endurance is one of the most essential parts of training.
Long walks in the weeks building up to your ascent are non negotiable. They can start shorter and gradually grow in distance until you can comfortably complete a walk of around 16km.
These walks should be completed using the equipment you will take with you on your hike; get used to travelling such a distance in your walking boots and carrying a similar weight in your backpack as you will carry on the day.
Leg strength
Mountain tracks put leg muscles to good use and even a small amount of preparation in this area is good to add to your training plan. Focus on your quads, glutes, and hamstrings for maximum effect with exercises like:
- Stair climbs
- Squats
- Step ups
- Walking lunge steps
- Reverse lunges
- Calf raises
Core strength
Many people forget how actively engaged your core muscles are during walking and uphill exercise. But, this should be incorporated alongside leg training.
Try a few planks, sit ups, and push ups.
Knee exercises
Mountain hikes can be particularly tough on the knees and some basic stretches and exercises can help strengthen them to better absorb the impact of a steep downhill journey.
Split squats and lunges are excellent for this.
You could also consider taping your knees before you set off to give them a little bit of added support, even if you have no known or ongoing issues with them.
If you are finding these exercises exceptionally challenging or see no progress then you should have your fitness assessed by a medical professional before attempting a mountain hike.
How to structure your training
Added together, the recommended training can seem overwhelming. But spread across 6 weeks, it is manageable for most people:
| Week | Short Walks | Long Walks | Strength Training |
|---|---|---|---|
| Week 1 | 2x 30-40 minutes | 1x 2 hour | Basic daily leg exercises |
| Week 2 | 2x 30-40 minutes | 1x 2 hour | Basic daily leg exercises |
| Week 3 | 2x 60 minutes | 1x 3 hour | Basic daily leg & core exercises |
| Week 4 | 2x 60 minutes | 1x 4 hour | Basic daily leg & core exercises |
| Week 5 | 2x 60 minutes | 1x 5 hour with equipment | Basic daily leg & core exercises |
| Week 6 | 2x 30-40 minutes | 1x 6 hour with equipment | Basic daily leg exercises |
| Event Week | 2x 30-40 minutes | Yr Wyddfa (Snowdon) | Stretching, rest and recovery |
If you are including Couch to 5k in your training then the shorter walks can be substituted for this, but make sure you still do your longer walks. These should be gentle, steady hikes that don’t push your body too far.
Mountains in wales to climb before snowdon
If you’re not on a deadline or in a hurry to train for your Yr Wyddfa (Snowdon) climb, then you might find that climbing smaller mountains first can act as a good addition to your training plan as well as give you a solid benchmark to measure the climb against.
These mountains:
- Mynydd Drws-y-Coed
- Cnicht
- Moel Hebog
- Moel Sibiod
- Any of the Yorkshire Three Peaks: Pen-y-Ghent, Whernside, and Ingleborough.
Selecting the right equipment
It doesn’t matter how much training you do if you don’t have the right equipment at your disposal. The wrong shoes will make it harder and put you at greater risk of injury.
Make sure you have:
Clothing
- Walking boots with ankle support
- Hiking socks
- Waterproof jacket and trousers
- Hiking rucksack with shoulder support
- Spare clothes to change when you reach the bottom
- Fleece
- Gloves
- Hats (winter hat and sun hat)
- Thermal underwear
- Sunglasses
Equipment
- 2-3 litre water bottle
- Sun cream
- Map of Yr Wyddfa
- Portable first aid kit
- Snacks
Schedule time to stretch
Once you reach the summit or the base of Yr Wyddfa (Snowdon), you will be tempted to sit straight down but it is essential that you stretch immediately to give yourself the best chance at recovery.
These should focus primarily on your legs. We recommend:
- Standing quad stretch: Stand on one leg, using a nearby surface for balance if necessary, and pull your heel up and backwards. Push your hips slightly forward until you feel a stretch in your quad. Hold for 30 seconds and repeat on the opposite leg.
- Calf stretch: Place one foot behind you and plant your heel firmly on the ground. Keeping that leg straight, lean forward on your opposite leg, bending your knee until you feel a stretch in the calf of your straightened leg. Hold for 30 seconds and repeat on the opposite leg.
- Forward fold: Keeping your legs straight, fold at the hips and reach your fingers towards your toes. You should feel this up the entirety of the backs of your legs and your lower back. Holding for however long is comfortable.
- Runner’s lunge: Step into a deep lunge where your front leg is bent at a 90 degree angle and the knee of your back leg touches the floor. Push your hips forward keeping your torso upright. Hold for 30 seconds and repeat on the opposite leg.
If any of these stretches hurt, pull yourself gently out of the stretch and monitor.
Start with only the ascent
One of our tips for climbing Yr Wyddfa (Snowdon) for the first time is to plan for the full walk but prepare to only do the ascent. This can set realistic expectations and allow you the option of ending your hike early without any disappointment.
If you get to the top and you feel you’ve reached your limit, there are often seats available on the
Snowdon Mountain Railway’s route down. It’s best to get these booked as soon as you get to the
Summit Visitor Centre to make sure there is definitely space.
The seats can be quite uncomfortable and hard on well used muscles, so we would recommend sitting so you’re facing away from the front of the train as this will give your muscles the best chance to rest on the journey down.
Make sure you stretch
before getting on the railway as the journey lasts approximately two and a half hours.
Where to Stay When Climbing Yr Wyddfa
When you have finished conquering the highest peak in Wales, Rhyd Y Galen Caravan Park provides the perfect spot to slip off your walking boots, warm your toes up, and reminisce over your achievement with the group you shared this inspiring experience with. Our caravan park, campsite, glamping accommodation is a great base for exploring everything Eyri and Yr Wyddfa has to offer without removing yourself completely from the experience.
For more information on how to prepare for climbing Yr Wyddfa, take a look at our guide:
Climbing Snowdon: Tips and Advice
