الحج — دليل

## Your Body is Your Vehicle

الحج involves walking 50-100 kilometers over five days in extreme الحرارة. Physical preparation directly impacts your ability to perform rituals properly.

## The 8-Week Program

Weeks 1-2: build baseline with 3 km daily walks. Weeks 3-4: increase to 7-10 km. Weeks 5-6: add intensity and simulate conditions. Weeks 7-8: maintain and taper.

## Walking Endurance

Start with 3 km daily, building to 10-15 km by week 6. Walk in your الحج shoes to break them in. Practice in warm clothing to simulate الحرارة. Include hills if available.

## Strength Training

Focus on functional strength: squats and lunges for legs, planks for core, upper body for crowd navigation. Three times per week. Bodyweight exercises at home are sufficient.

## Heat Acclimatization

Gradually increase warm-condition exposure over 10-14 days. Walk during warmest times. Practice maintaining الترطيب under الحرارة stress.

## Foot Care

Moisturize nightly. Trim toenails straight across. Address calluses with a podiatrist. Wear الحج shoes for all training walks. Build calluses naturally.

## Addressing Pre-existing Conditions

Consult your doctor 3 months before. Adjust الأدويةs for time zone changes. Bring medical documentation.

## Mental Preparation

Visualize completing each ritual. Practice patience and flexibility. The strongest الحجاج prepare both body and mind.