حج

## Why Physical Preparation Matters

Pilgrims walk 50-100 km over five days in temperatures exceeding 45 degrees. Preparation dramatically reduces risk and enhances the spiritual experience.

## Weeks 1-2: Foundation

Daily walks 3-5 km. Walk in your حج shoes. Basic stretching. Bodyweight exercises twice weekly: squats, lunges, planks. Hydrate 2-3 liters daily.

## Weeks 3-4: Endurance

Increase to 7-10 km daily. Include varied terrain. Weekend long walk 12-15 km. Three strength sessions weekly. Begin carrying a small backpack.

## Weeks 5-6: Simulation

Maintain 10-12 km daily. Walk during warmest times for heat acclimatization. Practice in احرام-style clothing. Stand for 30-60 minutes simulating عرفات.

## Weeks 7-8: Maintenance and Taper

Maintain without increasing intensity. 8-10 km daily. Reduce strength to twice weekly. Focus on flexibility and recovery. Final 15 km test in week 7. Prioritize sleep and nutrition.

## Foot Care

Moisturize nightly. Trim toenails weekly. Test multiple socks. Consider professional shoe fitting.

## Nutrition

Adequate protein, complex carbs, healthy fats, fruits and vegetables. Stay hydrated throughout training.

## Listen to Your Body

Sharp or persistent pain warrants rest or a doctor visit. The goal is arriving fit and healthy, not injured from overtraining.