Getting ready for your guided walking tour in Japan

Begin training early

Both the Kumano Kodo and Nakasendo are active multi-day walks, so preparation should begin well before departure. We recommend allowing at least two months, and longer if you are not already accustomed to regular walks over hilly terrain.

There is no substitute for walking. The most effective preparation is to gradually replicate the distance, terrain and consecutive walking days you will experience during the tour. Review your itinerary together with the daily distances and elevation profiles, then progressively increase the duration and difficulty of your walks.

Build endurance for consecutive walking days

We suggest completing at least three two-hour walks each week. At least one should include repeated hills or stair climbing for sustained periods of around 15 minutes.

As your fitness develops, introduce occasional longer walks and gradually build towards walking for six or seven hours over hilly terrain. Practise walking on consecutive days as well. Recovering overnight and walking again the following morning is an important part of preparing for a multi-day tour.

For walkers in Melbourne, the 1000 Steps in Ferntree Gully is a useful location for hill training. However, any suitable hill or staircase can help. Several flights of office stairs may not be as scenic, but they can still provide valuable training.

Train with your walking equipment

Complete your training walks in the hiking boots and clothing you intend to bring. Carry your day pack lightly loaded and use your walking poles so you become familiar with your equipment.

Longer training walks will reveal issues that may not be noticeable during a short walk. Check whether your boots remain comfortable, whether clothing seams rub and whether you can reach your water bottle and other essentials easily. Your hiking boots should be thoroughly worn in before the tour.

Prepare for hills, uneven terrain and wet weather

Strength and balance exercises can help prepare your body for uneven surfaces, repeated climbs and long descents. If you are beginning a new exercise program or have concerns about your health, mobility or an existing injury, seek advice from your doctor, physiotherapist or exercise professional.

Do not let rain interrupt every training walk. Wet-weather training provides an opportunity to practise on slippery surfaces and check that your jacket, trousers, footwear and day pack protection perform as expected.

The more closely your preparation resembles the walking conditions of your tour, the more comfortable and confident you are likely to feel on the trail.