By the Axis Sports Medicine Team | July 2026
Key Takeaways
- Start training for a 14er at least 8–12 weeks out. Add distance, elevation, and pack weight gradually — not all at once.
- Focus your training on three areas: aerobic endurance, lower-body and core strength, and practice hikes with a loaded pack.
- It’s often the descent — not the climb — that causes most knee pain. Build controlled leg strength and use trekking poles as you train.
- During your hike, acclimatize yourself to the altitude, start early, hydrate, and turn around if altitude symptoms get worse.
- A movement screen with a physical therapist before the season can catch a weak link before the mountain does.
Reaching the top of a Colorado summit is one of those life-changing moments — and lucky for you, our mountain communities are surrounded by them!
Quandary Peak sits right in the Ten Mile Range between Frisco and Breckenridge, and several of Colorado’s most beginner-friendly summits are within easy reach.
But a 14er is a bit more than a casual day hike. Most routes like this cover 6 to 8 miles and come with more than 3,000 feet of climbing. You might be moving for 5 to 10 hours, and all within thin mountain air.
It’s that combination — long hours, big elevation, and less oxygen — that can lead to a variety of injuries. And we’ve seen them all in our clinic – sore knees, tweaked ankles, altitude issues, and more.
Trying to conquer a 14er when your body isn’t ready for it can spell disaster even for those with the best intentions. But with smart, progressive training, most healthy hikers can summit safely.
What Are the Best 14ers in Colorado?
| 14er | Location | Key stats | Known for |
| Mount Elbert | Near Leadville / Twin Lakes, Sawatch Range | • 14,438 ft • Northeast Ridge is 9.75 miles • RT4,500 ft gain • Class 1 | The highest peak in Colorado |
| Pikes Peak | Near Colorado Springs / Manitou Springs, Front Range | • 14,115 ft • Barr Trail/East Slopes is about 24 miles • RT7,600 ft gain • Class 1 | One of the most famous Colorado mountains |
| Longs Peak | Rocky Mountain National Park, near Estes Park | • 14,259 ft • Keyhole Route is 14.5 miles • RT5,100 ft gain • Class 3 | The legendary RMNP 14er |
| Quandary Peak | Near Breckenridge, Tenmile Range | • 14,270 ft • East Ridge is 6.75 miles • RT3,450 ft gain • Class 1 | A popular first 14er near Summit County |
| Mount Bierstadt | Near Georgetown / Guanella Pass, Front Range | • ~14,065–14,066 ft • West Slopes is 7.25 miles • RT2,850 ft gain • Class 2 | One of the classic beginner 14ers near Denver |
| Grays Peak | Near I-70 / Silver Plume, Front Range | • 14,270 ft • North Slopes is 7.5 miles • RT3,000 ft gain • Class 1 | A Front Range favorite – often paired with Torreys Peak |
Why Are 14ers So Hard on Your Body?
Would you believe that it’s often the descent – not the climb – where most injuries happen?
A 14er can put a variety of stresses on your body at once, and when you know how they affect you, you can better prep before setting out:
On flat ground, each step loads your knees at about 1.5 times your body weight. On a steep climb or descent, it can jump up to 2 or 3 times!
Now multiply that by the thousands of steps it takes to get back down a mountain, and you can see why your knees (not your lungs!) are often the first thing to complain.
Then add in the fact that you’re breathing in roughly 40% less oxygen at 14,000 feet. That’s why your heart, lungs, and legs all fatigue faster than they would at home.
How Do You Train for a 14er Without Getting Injured?
Good 14er training will focus on three things over 8 to 12 weeks:
- Aerobic endurance
- Lower-body and core strength
- Trail-specific practice hikes — so your body is ready for the descent as well as the summit
The golden rule is to progress gradually through your training. Don’t try to do it all at once. As you go, add distance, elevation, or pack weight, but not all three in the same week.
Big jumps often lead to shin splints, IT band pain, and knee injuries.
How much cardio do you need?
To get your lungs and heart ready for the climb, try to schedule in aerobic exercise at least three to four days a week.
Depending on your cardiovascular performance coming in, start building from 20–30 minutes toward longer sessions of 45–90 minutes at a conversational pace.
Hiking, jogging, cycling, and stair machines are great for cardio – but make sure you increase your time by only ~10% per week to avoid overuse. Add one interval session to build uphill power without needing long runs.
What strength training protects your knees?
Strength training is important for your general health, but especially when it comes to training for a 14er.
Try to strength-train two to three days a week, focusing on compound lower-body moves:
- Squats
- Lunges
- Step-ups
- Deadlifts
- Single-leg work like Bulgarian split squats
- Single-leg deadlifts for hip and ankle stability
Control the lowering (eccentric) part of each rep, as this is the strength your knees rely on when coming down. Round it out with planks and side planks so your back can handle a loaded pack.
Why do practice hikes matter most?
The hard truth is that nothing replaces time on your feet. So make sure you’re training properly and consistently!
Once a week, take a longer training hike that builds toward 6–7 miles and 2,500–3,000 feet of gain. While you climb, make sure you’re carrying the pack you’ll use on your hike. Fill it to about 15–20 pounds at first, and work toward 25–30.
Don’t have mountains nearby? No worries! Using stairs, stadium steps, or even a steep treadmill incline is the next best thing.
Another tip: bring your trekking poles on these hikes as much as you can. They take a real load off your knees on the descent.
How should you handle the altitude?
If you’re coming from a lower elevation, it’s wise to give your body a day or two at a higher elevation before summit day.
It’s also important to drink plenty of water and pace yourself. About 1,000 vertical feet per hour is normal.
Start early so you’re heading down before the afternoon storms roll in. If you notice a headache or any unusual fatigue, that’s your signal to slow down or turn around. In many cases, descending is a reliable fix.
What Are the Most Common 14er Injuries? How Do You Prevent Them?
Front-of-knee pain (patellofemoral pain) and IT band pain usually trace back to weak hips, tired quads, and ramping up too fast.
Ankle sprains come from fatigue and uneven rock, which is why single-leg balance work and poles matter.
Most overuse injuries – like shin splints, Achilles trouble, or plantar fasciitis – tend to result from training errors rather than bad luck. They often show up when mileage or elevation climbs faster than your body can adapt.
A good rule of thumb: if a mild pain lingers for more than a week, treat it as a cue to back off or get it checked by a trained physician.
When Should You See a Physical Therapist Before a 14er?
It’s always wise to chat with your physical therapist or physician before attempting a 14er (or any major physical feat!)
Physical therapists can spot an imbalance or old injury that would likely show up during a big descent – and help you build a plan to shore it up.
Hands-on treatments like trigger point dry needling and manual therapy can also calm a flare-up so it doesn’t derail your training.
And in Colorado, you don’t always have to wait for a referral — some insurance plans let you see a physical therapist directly to get a prep or recovery plan built around your goals.
Train for Your Peak with Axis
Conquering an incredible Colorado summit is definitely worth training for – and worth training for properly. You don’t have to figure it out alone.
At Axis Sports Medicine, our team helps mountain athletes build the strength and durability to get up and back down safely, then get back to the activities they love.
Planning a hike? Have a nagging pain or concern that you want to get checked out? Reach out to build a personalized plan at our Avon, Breckenridge, Frisco, or Silverthorne clinics.
Contact us today to get started!
Frequently Asked Questions
How long does it take to train for a 14er?
Most people need at least 8–12 weeks of focused training if they’re already active. If you’re starting from the couch, give yourself 3–6 months to build up gradually and safely.
How do I prevent knee pain hiking downhill on a 14er?
Build controlled, eccentric leg strength, keep your knees aligned over your toes, shorten your stride, and use trekking poles. Poles alone can take a meaningful load off your knees on the way down.
How do I avoid altitude sickness on a 14er?
Spend a day or two at elevation before your climb, hydrate well, and ascend at a steady pace. If you develop a worsening headache, nausea, or unusual fatigue, descend — that’s the most reliable fix.
What’s a good first 14er for beginners?
Class 1–2 peaks with clear trails, like Quandary, Grays, Bierstadt, or Mount Sherman, are common first summits. None is truly “easy,” so train and prepare for whichever one you choose.
Do I need a referral to see a physical therapist in Colorado?
Not always. Some insurance plans allow direct access, meaning you can see a PT without a doctor’s referral. Check your plan, and our team can help you sort out the details.
