What fitness level is required for hiking in Japan?

When people ask me what the walking trails are like in Japan, my quick answer is steps, stones, rocks and roots…on repeat! Japan is a mountainous country. Some of the trails involve full days of hiking through remote and rugged terrain, where there are no villages for rest stops or bus/train options to shorten the walk.

If you are considering Japan for your next walking holiday – or you’ve booked yourself a trip already – you will definitely need to do some training and preparation. By understanding and acquiring the right level of fitness you need, you will enjoy the challenge, rather than suffering through it!

As a personal trainer and marathon runner, I have learned the hard way that without adequate and proper training, you won’t achieve the success or enjoyment that you hope for. My philosophy is: ‘If you fail to plan, you plan to fail’.

Blisters, shin splints, tendonitis, and joint and muscle pain are just some of the common injuries from lack of preparation, so whichever hike in Japan has piqued your interest, I strongly recommend starting a training program 3–6 months prior to your departure. Your walk will be more enjoyable if you have tested all your equipment and clothing, and conditioned your feet and body to walking the same distances and terrain as your daily stages on the trail.

Here’s how we have graded the physical difficulty of all our Japan hikes. The fitness level required can vary significantly depending on the trail and hike you choose. While our hikes do not involve walking at high altitude, the conditions underfoot are challenging in parts, so preparation is key. Keep in mind that if a walk is graded moderate, it doesn’t mean you will never feel tired.

• Okinawa: 4 Moderate walk; includes easy guided nature walks interspersed with other activities.
• Nakasendo Way: 4–6 Moderate to challenging walk with some long walking days that cannot be shortened.
• Kumano Kodo: 6–7 Challenging to strenuous hike, best suited to active walkers.
• Michinoku Coastal Trail: 6–7 Challenging to strenuous hike, best suited to those with a good level of fitness.

Having a trip leader doesn’t make the walking any easier, so if you opt for a guided trip, please ensure that you are fit enough to keep up with a moderately paced group. This typically means being able to handle sustained walking on varied terrain, sometimes with significant elevation changes. If part of the day’s hike involves catching a bus, train or shuttle, your guide will keep the group moving at a suitable pace in order to make the connections.

• Read more about the Difficulty of the Kumano Kodo and how to prepare to hike it. See also our summary of the differences between the Kumano Kodo and Naksendo Way and how to combine them into one trip, plus our Do’s and Don’ts for a successful Kumano Kodo Pilgrimage.

How to prepare for different types of hikes in Japan

Firstly, consider your own fitness level, your age, any injuries or limitations and, most importantly, if you’ve chosen the right hike for you!

Ask yourself where you are at now with your fitness. Be honest with your answer as this will help you prepare for your forthcoming hike. Don’t assume you can just get there and ‘wing it’. Preparation and training takes time, so work out realistically how much time each week you can devote to getting yourself ready for a walking trip.

Choose trails and terrain that replicate the distances and gradients of your chosen hike. Train with friends and enjoy the camaraderie. Take the time to discover new training routes. Make it fun and you’ll enjoy it more!

Here’s my top training tips…

1. Go for regular long walks At least once a week, incorporate a long walk into your schedule. Wherever possible, find trails and terrain that matches what you will encounter in Japan.
2. Add weight Strap on a daypack to help get your body prepared. You’ll be wearing one for your actual walk, so wear one when you are training. You want to make sure it’s not uncomfortable. Carry adequate water, nutritious snacks, a basic first aid kit and anything else you might need to keep you comfortable and happy, such as a hat, sunscreen, insect repellent or a jacket.
3. Include steps and stairs Walk uphill (ascents) and downhill (descents) on steps or stairs to build strength in your leg muscles. Start off small and build up as you get stronger. You can also add squats and lunges to your routine. You can simulate the terrain by using the stair climber or treadmill in the gym. Set the treadmill to a steep incline to mimic uphill hiking.
4. Cross-train Mix up your training to reduce the chance of injury and boredom, and to improve your overall fitness. Swimming and cycling are great options.
5. Strengthen your core This will help improve your balance and posture. Try planks.
6. Pace yourself Don’t be tempted to do as much as possible as often as possible. Build slowly. After the first few weeks you will likely notice a big improvement, which can be very motivating.
7. Train in rain, hail or shine Practise training in different weather conditions, and at different times of the day.
8. Eat well What you eat and drink is just as important as your physical training. When you are training, follow a good diet – it can help you get the best fitness results.

Include some mental preparation by cultivating a positive attitude and mindset. Long hikes can be mentally challenging, so practice mindfulness and positive thinking. You will be amazed at your own strength and resilience.

1. Beginner level

Current fitness/routine
Once or twice a week you take a ‘Sunday stroll’ around your streets, walking 5–10km (or 1–2 hours)

Goal
To complete a moderate or moderate to challenging hike in Japan. Comfortably hike the distances required, including ascents and descents. Navigate your way over different shaped and sized steps, stones and stairs, exposed roots or other trail debris.

Focus of your training
Build endurance by gradually increasing your distance and elevation. Walk on off-road trails on various types of terrain, including hills and uneven surfaces. When you’re fit enough, incorporate consecutive days of walking (walk 2+ days in a row).

2. Intermediate level

Current fitness/routine
You have a good base level of fitness and experience from previous hikes, running, cycling or other regular exercise, including hiking distances of 8–12km (4–6 hours).

Goal
To complete a moderate to challenging or challenging to strenuous hike in Japan. Feel confident hiking the longest daily distance of your proposed hike (noting that shorter distances can often be tougher overall) and be comfortable navigating your way over the varying terrain, particularly if wet and slippery underfoot.

Focus of your training
Complete regular hikes on hills/mountains, using the gear you will use on your actual hike (hiking boots, daypack, hiking poles, wet weather gear). Steep inclines and declines are a must if you are to successfully cope with the elevation changes along Japan’s remote trails. Find paths with loose rocks and stones, and walk in different weather conditions. Ensure you are comfortable and your gear is suitable for wet and slippery conditions.

3. Advanced level

Current fitness/routine
You are an experienced hiker who has completed a number of multi-day hikes. You train regularly, and mix up you weekly schedule with varying distances, duration and terrain. You may also be running, cycling or swimming in addition to hiking. You have a high level of fitness and are used to hiking 13–24km (5 to 9 hours).

Goal
To complete a strenuous hike in Japan and enjoy every moment!

Focus of your training
Aim to maintain your high level of fitness leading up to your hike, ensuring you stay injury free. Include regular stretching, rest days, proper nutrition and adequate hydration, including electrolytes, particularly if you are hiking when it’s hot and humid.

Conclusion

Before a long walk, everyone wonders if they are fit enough and if they will make it to the end! If you are in good health and have a reasonable standard of fitness – and you train properly for your trip – you will likely have the experience of a lifetime! Commit and stick to a solid training program, set realistic goals, train with friends, choose appropriate trails and soon enough you’ll be ready for your adventure on one of Japan’s beautiful hiking trails!

For more info, check out our essential free guide to Getting Walking Fit for Hiking in Japan. It is jam-packed with expert advice and tips, along with a basic training plan, which you can integrate into your daily life and modify to suit your preferences, current fitness level and trip length.

We’re here to help and ensure you are fully prepared for your Japanese hiking adventure. Contact our team at japan@rawtravel.com if you would like more advice.

Moderate activities such as walking pose little health risk but before starting any new exercise program we recommend that you see your doctor for a check-up, particularly if you have a medical condition, are aged over 40 years, are overweight or haven’t exercised in a long time.