The Kumano Kodo Nakahechi Route: A 3-Month Training Plan
In this article we will cover the importance of training for your pilgrimage, additional training tips, and go over a detailed train plan specifically for the Nakahechi route of the Kumano Kodo pilgrimage in Japan.
What to Expect
First of all, the Kumano Kodo is absolutely gorgeous. Think moss covered shrines tucked away deep in nature, rugged forest trails, and endless mountain views. Expect moderate to steep inclines, and lush, sometimes cloudy or misty terrain that makes you feel like you’re in a magical faraway land (which you are). Training for this pilgrimage is a must. You’ll need to keep in mind that the trail is full of uneven, slippery stone pathways, dense forest sections, and ascents that can reach up to 800 meters, requiring a strong hiking ability and good balance.
Training Tips for the Kumano Kodo Pilgrimage
Personalize Your Training Plan
Every body is different. We're all starting at different base levels. You may need to give yourself more than 3 months to begin training for the Kumano Kodo, or you may need to focus more of your energy on a specific element of training like cardio or strength training. If you’ve got a previous injury, keep that in mind and create a plan around how you’ll take the best care of your body as you train and walk the Kumano Kodo.
Give Yourself Time
I recommend at least three to four months of training before taking off on the Kumano Kodo. It is a challenging, mountainous trail, so if you’re not accustomed to this type of terrain, you may want to give yourself even longer to train.
Get the Right Hiking Shoes for You
Training is largely about getting your body ready for the physical aspect of the pilgrimage, and it's also the time to test out all of your gear. That way, you can get a really clear idea of what you need and what you can leave behind.
Start with the first step, which is purchasing your hiking shoes. Breaking in your shoes will be a huge part of your gear testing. Most shoes can feel comfortable on mile 1, but are they still comfortable on mile 7 or 8? Do they fit your feet correctly or do they give you blisters? Only time will tell!
Work in Kilometers
Start using kilometers instead of miles to track your distance. In Japan and in guidebooks, you’ll use kilometers to track your distance (km), so it’s much easier to get on that bandwagon now. Whenever you're on the Kumano and the street sign or the guidebook says 12 kilometers into the next town, you know exactly how much that will feel like to walk.
Train for the Ups and Downs
Imagine walking up a seemingly endless stairway covered in moss with unevenly spaced stone steps. The upside: You’re rewarded with amazing views that take your breath away if the stairway to heaven didn’t already. The downside: What comes up must come down, so then you’re walking (see: falling) down the hundreds of steps.
Training for the Kumano Kodo means hill training. Find the nearest stairway and get after it! It’d also be helpful to train on different types of terrain and in varied weather. This might mean waking up really early or choosing to walk in the rain, sometimes it may even mean taking a mini vacation to a more hilly or mountainous area so that you can practice walking on a different terrain, especially if you live in a flat place. Those steps on the Kumano Kodo’s Nakahechi route are NO JOKE! So take your training seriously and start the hill training.
Topographic map of the Nakahechi Route
Japan’s Kumano Kodo
Nakahechi Route Training Plan
3 Months Out: Building Base Endurance
Weekly Walks: Start with 3-4 hikes of 5-7 km on flat or gentle slopes. Increase your comfort with nature walks and gradually add 1-2 km per hike.
Backpack Testing: Begin with a light pack and aim to carry it on all walks.
Additional Exercises: Focus on lower-body and core exercises (e.g., lunges, squats) to improve stability on uneven terrain. Start taking a workout class like HIIT, pilates, barre, spinning, etc. Build this into your weekly routine.
2 Months Out: Elevation & Backpack Weight
This month, add in hills and steeper terrain to mimic the elevation changes of Kumano’s trails.
Incline training: Include one or two hill-focused hikes per week. Use trails with 200-400 meters of elevation gain, or if on a treadmill, gradually increase the incline by 2-3% each week. It should be challenging but not painful!
Backpack weight: Increase pack weight to around 50-60% of your intended pack weight for the trail, incorporating items like water bottles or light gear.
Weekly longer distance hike: Schedule a long hike (10-15 km) once per week, gradually increasing to build endurance. Focus on both ascent and descent.
Additional Exercises: Continue with a workout class like HIIT, pilates, barre, spinning, etc. 1-2 times a week.
1 Month Out: Increase Intensity
As you get into better shape, push yourself to simulate the multi-day hiking pilgrimage experience.
Multi-Day Hikes: Plan for back-to-back long hikes (12-15 km) to build endurance and get used to daily hiking with elevation changes. Try to practice on terrain that includes rocks or uneven paths to mimic the trail.
Gear Testing: Finalize all gear and break in your shoes to avoid blisters (as best you can!). Practice wearing and adjusting your backpack’s load distribution. Know that there’s also a backpack transfer service available through Kumano-Travel if needed.
Mindful Walking Practice: Since the Kumano Kodo is a sacred pilgrimage, practicing mindful walking can add meaning to your pilgrimage. Consider practicing meditation while walking or while taking a break on your hikes.
Additional Exercises: Continue with a workout class like HIIT, pilates, barre, spinning, etc.
3 times a week. Feel your strength!
Recommended free guided meditations from a colleague, Diana Winston: https://dianawinston.com/meditations
Trail-Specific Tips
Prepare for rain, as the region is can be humid, and trails can become slippery. The first time I walked the Kumano Kodo, it rained every day! It was beautiful in its own way :) but very slippery. Sturdy footwear with good grip and trekking poles can help with stability. Embrace the journey - take in the beauty of Japan’s history and culture, the Shinto and Buddhist shrines and mystical forest.
