Nakasendo Highlights – 5 Days

DISTANCE - ABOVE AVERAGE

Distance training is a major consideration in your overall training program. As you progress, incorporate longer walks into your training plan. Schedule one or two long walks each week, gradually increasing the distance until you can comfortably cover 17-25 km in a single day. Additionally, also include back-to-back walks to simulate walking on consecutive days. This helps your body adapt to the demands of walking for multiple days in a row. Take every opportunity you can to walk. If you have a fitness watch or phone, you should try to reach >15,000 steps every day. Ensure you can comfortably walk the average distance per day displayed in the graph, at least one month before you undertake your hike.

ELEVATION - ABOVE AVERAGE

Elevation training is a major consideration in your overall training program. You must include walks with serious hill climbs. If you do not have access to hills, it it essential to replicate the elevation level you will be undertaking in any way possible via a treadmill or stair climber. Prioritizing resistance training assumes heightened significance in this context, emphasizing the incorporation of stair climbing whenever feasible. Walking up and down stairs at work, at a local oval with a grandstand, or up and down small hills, boring as that sounds, is incredibly useful. Elevation is the chief walk killer, not distance, as it uses an entirely different set of muscles. If high altitude is a factor, incorporate sessions at a higher altitude to acclimatise your body to reduced oxygen levels ( this may not be possible). Ensure you can comfortably walk the average elevation per day displayed in the graph, at least one month before you undertake your hike.

TERRAIN

MOUNTAINOUS / UNDULATING TERRAIN

As terrain associated with mountain climbs is often somewhat uneven and rocky, balancing and core exercises are vital.

Try to also include some form of elevation in more than 50% of your walking and prioritise resistance training, whilst incorporating stairs anytime you can. Walking up mountains or hills, up and down stairs at work, or up and down at a local oval with a grandstand is incredibly useful. Elevation is often where walkers encounter problems not distance, as it uses an entirely different set of muscles to everyday flat walking. Concentrate on doing lots of squats and lunges to build your glute muscles.

UNEVEN TERRAIN

Preparation for hiking on uneven terrain demands a blend of physical and mental readiness.

Begin with balance-enhancing exercises, such as one-legged stands and stability ball workouts, laying a groundwork for stability and coordination. Strengthening the lower body is especially important, achieved through the incorporation of squats, lunges, and step-ups. Gradually increase the complexity of the terrain on which you walk, moving from gravel paths to rocky trails. Cultivate mindfulness during your practice, directing focused attention to both your immediate surroundings and precise foot placement.

The importance of suitable footwear cannot be overstated; prioritise options that offer robust support and reliable grip to navigate varying terrains with confidence. Build endurance through consistent hikes, progressively increasing distance and difficulty.

TRAVEL TO NAKATSUGAWA

Tip – if you have not invested in a JR Rail Pass (only available outside Japan), you can save some money by buying a Non-Reserved Seat on the Shinkansen rather than a Reserved Seat. Check the Japan Transit Planner website (https://world.jorudan.co.jp/mln/en/) for approximate travel times and pricing.

You can get tickets from the JR ticket window just before the Shinkansen barrier gates. Even if you have a JR Rail Pass (which covers the cost of all JR line travel), you will need to show some sort of ticket to indicate your seat.

TRAVEL FROM TOKYO TO NAGOYA

Take the Tokaido Line Shinkansen bullet train from Tokyo Station to Nagoya.

Approx. travel time 1hr 45mins.

Tip – try to get a window seat on the right-hand side of the train for possible views of Mt Fuji on a clear day.

TRAVEL FROM OSAKA TO NAGOYA

Take the local train from Osaka to Shin-Osaka. Take the Tokaido Line Shinkansen bullet train from Shin-Osaka Station to Nagoya. Approx. travel time 48mins.

TRAVEL FROM NAGOYA TO NAKATSUGAWA

On arrival in Nagoya, take the JR Chuo Line (Rapid) from Nagoya to Nakatsugawa. The Rapid service stops less often than the Local service. Both are of the same price and stop in Nakatsugawa. Approx. travel time 1 ¼ hr. Cost (if no JR Rail Pass) approx AUD $18.

The free “Japan Direct” rail app is very useful. Enter your station of origin and destination and all services, travel times, and costs are displayed. There is also an option to select for routes when travelling “with Japan Rail Pass”, too.

HIGH SEASON CHARGES

In Japan, there are some periods when locals travel en masse as they are on holiday. These times are best avoided as the accommodation costs escalate considerably (more than double). It would make a lot of sense if you could avoid these times. Otherwise, see below for high-season periods. This could lead to the cost of the trip increasing by 30% or more.

NEW YEAR PERIOD – 30TH DECEMBER TO 4TH OF JANUARY 

GOLDEN WEEK – GENERALLY BETWEEN 29TH APRIL TO 5TH MAY

OBON PERIOD – MID-AUGUST ( BETWEEN THE 10TH TO 20TH OF AUGUST)

DEPARTING FROM YOKOKAWA

At the end of your holiday, you will have details for travelling back to Tokyo from the Yokokawa Train Station.

LUGGAGE TRANSFERS

This walk has the luggage transferred daily however please note that on Day 4, your main luggage will be shipped in advance to your post tour accommodation (i.e. the destination you’re travelling to when the walk ends on day 5). You will need to organise yourself accordingly and keep a few overnight things for your night in Karuizawa. Your day pack should be sufficiently large to accommodate these items when walking.

Why can’t the luggage be transferred daily from Kiso Fukushima? Because we use a local courier service for all transfers between Nakatsugawa and Kiso Fukushima. However, outside of this region we must use a larger National courier service and they cannot provide same day service.

PUBLIC TRANSPORT

For most days on this walk you will need to take some form of public transport whether that is a bus or a train to your accommodation for the night or to start or shorten the days walk. The journey times vary from 10mins to 50mins depending on the day. On the day when you travel to Karuizawa the train journey will take 2.5 – 3hrs. We provide a comprehensive public transport document with detailed instructions on which buses and trains to catch. Please note these trips are unable to be pre-booked and you will need to pay directly on the day they are not included in your package.

If you have any questions about the public transport on this holiday please feel welcome to call or email the office.

AVAILABILITY

Autumn and Spring are the best times to walk. Summer is good too, it can get warm but it is possible to take a swim as you walk. Winter is more challenging due to snow and less daylight so it’s not possible to offer the walk. Please keep in mind some accommodations close down from late November to February.

WEATHER

From the end of  March, the temperature begins to increase. In summer it’s quite warm and humid but still good for walking,  particularly if you enjoy warmer temperatures and taking a dip in a stream.

The walk is not offered in winter as it snows and the tracks are not easy to follow. As walkers, we believe spring and autumn are the best times as the weather is perfect for walking.

See the weather information about the local average weather at different times of the year.

INSURANCE

We require that you have adequate travel insurance against potential losses, damage or injury, including cancellation costs and loss of luggage.

For all trips that require international travel, you must have purchased travel insurance that also includes medical evacuation coverage.

We also charge a cancellation fee if you cancel your walking holiday after we have confirmed it to cover costs incurred from our suppliers and in the office.  See the FAQ section for more information.

INFORMATION PACK

For over 30 years, we have taken pride in providing seamlessly organised walking holidays, but we know that you’ll have many more questions even with that in mind. You will receive a detailed information pack and itinerary approximately six weeks from departure outlining all the fine details and much more.

CONTACT

If you have any questions, feel free to ask one of our destination consultants. You can get in touch with us via our contact form, or call us on +61 3 9597 9767.