Advice from Iten: How to Prepare for Your Kenya Experience Camp

As you get ready for your incredible time in Iten, the Home of Champions, we wanted to share some essential advice directly from two key members of our team who will be guiding you through the experience: Coach Richard Mukche, who leads our training programme, and Emmanuel Kipruto, our Lead Run Guide and longtime member of the Kenya Experience team.

Both bring deep experience, not just as athletes and coaches, but as people who genuinely understand what it means to train, adapt, and thrive at high altitude. Their tips below are a mix of practical guidance, Kenyan wisdom, and a personal welcome from the team that will be supporting you throughout your journey.

Coach Richard Mukche’s Advice – How to Get Ready for Camp

“Habari yako! We are looking forward to welcoming you here in Iten very soon. Before you travel, let me share some small advice that can help you prepare well for your time at the camp.”

1. Stay Regular with Your Training

“Before you come, try to keep a good rhythm in your running. You do not need to be in top shape, just be consistent and keep up your fitness. The more prepared you are, the more your body will enjoy the training here. When you reach Iten, you will feel the altitude, so if your legs are used to regular running, you will manage better.”

2. Rest is Also Training

“One thing that many runners forget is this: rest is part of training. Before you travel, slow down a bit. Eat well, drink water, and sleep properly. Even during the camp, listen to your body. It is normal to feel tired the first few days—we say pole pole (slowly slowly), and you will adapt. When you respect your recovery, the altitude works for you, not against you.”

3. Be Open to the Kenyan Way

“Here in Kenya, we train together. We support each other. It is not only about pace or distance, it is about community, about rhythm, and about joy. Some days will feel easy, others will be hard—both are part of the journey. Be ready to learn, to try new things, and to enjoy running in a new way. You will see that even our strongest athletes are humble and patient. That is the Kenyan way.”

A Few Words from Emmanuel Kipruto – Your Run Guide in Iten

“Hi my friend, my name is Emmanuel Kipruto. I will be one of your run guides here in Iten, and I am really looking forward to meeting you. I have run with many international guests over the years, and I want to share some advice before you arrive, things that will help you enjoy your training and time with us.”

1. Run the Kenyan Way – Pole Pole in the Beginning

“When you arrive, you might feel excited and want to run fast straight away. But I always tell guests: start slowly. Here in Iten, the air is thinner, the roads are hilly, and the runs are not easy if you push too much in the beginning. For the first three days, run pole pole, slowly, with patience. Leave your ego at home. You will feel better later in the week if you go easy at the start.

Also, always run on the left side of the road—that is how we do it here in Kenya—and expect some hills on every route. They are part of life in Iten!”

2. Bring Sun Cream with You

“The sun can be very strong here, even when it does not feel hot. Please bring sun cream from home, because it is not always easy to find good quality options in Iten shops. It will protect you during runs and walks around town.”

3. Get Your Kenyan SIM Card at Nairobi Airport

“You can still get a SIM card in Iten if needed, but I recommend doing it when you land at Nairobi International Airport. It is quick, no queues, and you are already at the right place. Once you have a SIM, you can get a local data bundle; the 4G connection is very strong in Iten and much better than WiFi for most things.”