Many beginner guides tell you to start on low mountains. That still leaves the question of what to climb next. Some low peaks involve sustained steep climbs, while a higher peak can have a well-maintained trail a beginner can walk. For a consistent way to build up through the first year, use cumulative elevation gain between the trailhead and the summit.
This guide divides the first year into four stages. At each one, you'll find the kind of route to choose and what to check before moving up. You'll also see how terrain, footing and whether you're walking alone affect your choice.
Why elevation gain is a good yardstick
Distance, elevation gain, trail surface and time on foot all affect how hard a hike feels. Surface and time vary considerably and can be hard to predict when you're starting out. Elevation gain is visible on topographic and hiking maps and relates fairly directly to effort. A maintained dirt trail and a rock section with 300 m of gain feel different, and increasing the amount of climbing adds to the physical demand on both.
Cumulative ascent is the sum of every uphill section on the route. On an out-and-back, count climbs on the return as well. Check whether the elevation profile covers the whole trip or only the outbound leg.
Stage 1. Learn how to move on a route with up to 200 m of gain
For your first two or three outings, look for a short route with up to 200 m of gain, or less if that suits you. Aim to finish with energy to spare and learn three things.
- How your shoes fit around the little toe, heel and ankle.
- Your natural walking speed and what it feels like to pace yourself.
- When the descent starts to put strain on your knees.
Look for a maintained trail that is easy to follow from the trailhead to the summit. Check trail notices from local governments and mountaineering clubs. Low hills near cities and trails in nature parks can be good options. Sort out any blistering or knee pain before moving up. A hiking shop can help with boot fit.
Give the descent your attention. Even a short descent can be tiring or slippery. Check the published descent time for that route and add room for breaks, slower sections and delays.
Stage 2. Learn the signs of fatigue at 300–500 m of gain
If your first two or three hikes went well, try 300–500 m of gain. Pay attention to the signs you get before you reach your limits.
At this stage, an outing often takes three to five hours with breaks, depending on the route. Check how your body responds.
- After how many hours do your legs begin to feel heavy?
- When do your knees start to feel shaky or weak on the way down?
- How quickly do you go through your water and snacks?
These observations vary from person to person. Record your own experience and use it to decide when to move up.
Get used to different surfaces as well. In addition to dirt, try trails with exposed rocks or roots and practice placing your feet and shifting your weight. Leave out sections that require fixed chains or ropes for now. Check route grades on a hiking map to see whether the terrain suits beginners.
Stage 3. Try longer day hikes with 600–900 m of gain
After a few Stage 2 outings, once you have a sense of your pace and how much water and food you use, you could consider 600–900 m of gain. Some day routes in the Japanese Alps and on other regional peaks fall in this range. Check what else the route demands.
At this stage, preparation has a direct effect on safety. Pay particular attention to the following.
What to check before leaving
- Regional forecasts and warnings from the Japan Meteorological Agency, plus mountain-area and elevation-specific information where available.
- Where to file a hiking plan, such as with prefectural police or at a trailhead box.
- Your planned finish time and margin for getting down in daylight.
Even a fit hiker may take six to eight hours, including breaks, on a route with 900 m of gain. Look at your Stage 2 notes. If you haven't walked five hours with strength to spare, give yourself more time before attempting 900 m.
If you walk alone from this stage onward, make plans for emergencies. Check communications and ways off the route, and carry a bivy shelter or similar gear. In unfamiliar areas, consider going with someone experienced or hiring a certified guide.
Stage 4. Plan carefully for more than 1,000 m of gain
After several Stage 3 outings, perhaps four or five, you might consider a route with more than 1,000 m of gain. The timeline is flexible. Use your experience, the terrain and current conditions to decide when to try it.
Several factors start to overlap on these longer routes.
Time on foot. Calculate your start time, walking time and available daylight. Local terrain can put the trail in darkness earlier than in town, and wind and temperature can change quickly on ridges.
Elevation and its effects. Pressure, temperature and UV exposure can change as you climb. At high elevation, especially after rapid ascent, headache, nausea or unusual fatigue can be signs of altitude illness. If you suspect it, stop ascending. Descend and seek help if symptoms worsen. Ask a healthcare professional about preexisting conditions before traveling to high elevation.
Sudden weather changes. In some seasons thunderstorms develop in the afternoon. Check regional forecasts, advisories and mountain-area conditions the day before and the morning of the hike. Change the route or postpone if storms could reach you on exposed terrain.
Choose a route based on its terrain as well as the goal. Check for rocky ridges, lingering snowfields and brush, along with seasonal restrictions, opening status and the location of emergency shelters or huts. Check official local government or hut information each year, since rules and operating dates can change.
Three checks before you choose a harder route
If you're unsure whether to move up, consider these three questions.
- Did any foot, knee or back pain last into the following day or longer? If pain persists, rest and seek medical advice when needed before increasing the difficulty.
- Did you finish within your planned time, with room to spare? If you were late, work out whether pace, trail conditions, stops or another delay was the main reason.
- Could you decide for yourself when to rest, change pace or turn back? If companions made all the decisions, practice making them before taking on a harder route.
What to do next
Look up the cumulative ascent of the whole route and compare it with a recent hike you handled comfortably. Nordwand's Base Camps and certified guide requests can help you find companions or ask someone experienced to join. Check regional forecasts, mountain-area conditions and current trail notices before you leave.