Walking is a tradition and a physical task
Walking is among the oldest forms of pilgrimage, and across Buddhist Asia it takes many forms. Pilgrims circle a stupa or monastery in a short kora or circumambulation, walk around a sacred mountain over several days, or follow a long circuit between temples. The Shikoku pilgrimage in Japan links 88 temples in a loop that is commonly described as roughly 1,200 kilometres, and many walkers take several weeks. The Kailash kora is a much shorter distance but is walked at high altitude, usually over a few days, and is a very different challenge. Short kora circuits such as the Barkhor kora in Lhasa are part of daily life for many local people.
Walking is not an easy exercise just because it is ordinary. Long days, repeated over many days, carrying a pack, in variable weather and sometimes on rough ground, put real strain on feet, knees, hips and back. This article gives general information only. It is not medical advice, and anyone with a health condition, an injury or concerns about their fitness should consult a doctor before undertaking a long walk.
Start with a conversation with your doctor
Before building up to a demanding route, it is sensible to see a doctor, especially if you are older, have a heart, lung, joint or circulation condition, diabetes, or take regular medication. They can advise on whether the route suits you, and on what signs to watch for. If your route goes high, as for Himalayan pilgrimage treks, altitude is an additional question, and the article on altitude sickness awareness explains the general picture.
Build up gradually
The usual principle is to increase gradually. A common approach, which you should adapt to your own health, is to walk regularly for some months beforehand, increasing the length of walks over time, with one longer walk each week and lighter days between. Include hills or stairs if the route has them, and practise on the kind of surface you will meet, such as pavement, forest paths or stone steps.
Some further points that are widely suggested:
- Practise with your pack. Carry the weight you intend to carry on the route, and keep it as light as is safe. Heavy loads magnify every other problem.
- Practise back-to-back days. Several days of walking in a row feels different from one long day. If you can, do a weekend of consecutive walks.
- Include strength and flexibility. Exercises for legs, core and balance can help, as can stretching. Ask a qualified professional if you are unsure what is suitable.
- Allow time. Do not try to get fit in the last fortnight; sudden jumps in activity are a common cause of overuse injuries.
Look after your feet
Feet are the most common source of trouble on long walks, and blisters can end a trip.
- Wear footwear that has been broken in before you leave, and that fits well, with room for toes and for some swelling during the day. Feet often swell on long walks.
- Socks matter. Many walkers prefer moisture-wicking socks and carry spares so they can change when damp.
- Stop and deal with any “hot spot” as soon as it appears, before it becomes a blister, using tape or a plaster. Keep nails trimmed.
- Dry your feet at rests, air them when possible and check them every evening.
- Treat any blister carefully and keep it clean, since infection is a recognised risk, especially for people with diabetes or poor circulation, who should seek medical advice early.
Footwear on pilgrim routes is also a matter of custom. Many temples require shoes to be removed, so footwear should be easy to slip on and off. On the Shikoku route, walkers usually wear shoes between temples, and the walking henro choices described elsewhere on this site include practical decisions about how far to walk. Some devotional walks, in some traditions, are done barefoot, but that is a personal choice with real risks to the feet and is not expected of visitors.
Pace, rest and recovery
Pace yourself. A comfortable pace is one where you can still talk. Start slowly, take regular short breaks, and drink and eat before you feel desperate. Most people do better on a steady pace than on bursts of speed. Plan rest days on longer routes, since fatigue builds up over days and increases the chance of injury.
Sleep is part of the preparation. Simple lodgings may be noisy or basic, so earplugs and a comfortable layer to sleep on can matter. Pilgrim lodgings, whether the shukubo lodging in Japan or monastery guesthouses elsewhere, have their own schedules, often with early rising.
Listen to your body. Sharp or worsening pain, swelling, chest pain, breathlessness out of proportion to effort, dizziness, or numbness are reasons to stop and seek medical help. Pushing through pain is not required by any tradition, and a shortened route or a day on a bus is a legitimate choice.
Weather, water and conditions
Long walks expose you to the weather. Heat calls for water, sun protection and early starts, covered in the article on heat on pilgrimage. Cold and wet bring their own risks, set out in the pieces on cold weather pilgrimage and monsoon travel considerations. Know where you can get safe water and food on the route, since services can be sparse. Carry a basic first-aid kit, a map and a means of contacting help, and tell someone your plan. Check whether your insurance covers walking and trekking at your planned altitude and length, as discussed in the guide to pilgrim travel insurance.
Walking as part of the experience
Preparation is not only physical. Many walkers find the slower rhythm of a long route part of the point, and an unhurried approach tends to be safer. Allow time to rest, to look around, and to stop when something is wrong. A well-prepared body does not remove risk, and outcomes on long routes are uncertain, but sensible preparation reduces avoidable problems and lets more attention go to the journey itself.