How to train before walking the Camino?

Apr 9
3 min read

Updated: 3 days ago

Preparing for the Camino de Santiago isn't just about breaking in your boots; it’s about conditioning your body to handle the repetitive stress of walking 20 to 30 kilometers day after day.

If you start your training late or jump in too fast, you risk the dreaded "Camino trinity": blisters, shin splints, and tendonitis. Here is your step-by-step guide to arriving in Saint-Jean-Pied-de-Port (or wherever you start!).

The goal isn't to be the fastest person to finish the Camino

1. Start Early: The 12-Week Rule

Don’t wait until the month before. Ideally, you should start a consistent walking regimen three months before your departure.

Months 1-2: Focus on base mileage. Walk 3–4 times a week for 5–10km.
Month 3: Focus on "back-to-back" days. This is the secret to Camino success. Walking 20km once is easy; doing it three days in a row is where the challenge lies.

2. Train with "The Beast" (Your Backpack)

Walking without a pack is exercise. Walking with 7–10kg on your back is training.

As you progress, gradually add weight to your backpack. Start with 2kg (maybe just your water and a jacket) and work your way up to your full "Camino weight."

The Golden Rule: Your pack should not exceed 10% of your body weight. If you weigh 70kg, your pack should be 7kg.

3. Find Some "Vert" (Elevation)

The French Way isn't flat. Between the Pyrenees and the rolling hills of Galicia, your glutes and calves will be working overtime.

Incorporate Hills: If you live in a flat area, find a stadium with stairs or crank the incline on a treadmill.
The Descent: Training for the uphill is great for your lungs, but training for the downhill is essential for your knees. Practice walking downhill with your trekking poles to learn how to take the pressure off your joints.

4. Specific Exercises to Prevent Injury

While walking is the best training, supplemental strength work can save your journey. Focus on your "posterior chain" (lower back, glutes, and hamstrings).

Key Movements:

Calf Raises: Strong calves prevent Achilles tendonitis.
Planks: A strong core keeps your posture upright when the backpack starts feeling heavy.
Lunges: These build the stability needed for uneven terrain.

5. The "Gear Dress Rehearsal"

Never wear anything on the Camino for the first time. Your training period is the time to fail.

Test Your Socks: Try different combinations (liners vs. wool socks).
Hot Spots: If you feel a "hot spot" on your foot during a 15km training walk, that will be a full-blown blister on the Camino. Figure out your taping or lubrication strategy (like Vaseline or anti-chafe sticks) now.
Hydration: Practice drinking while moving. If you use a water bladder, make sure you know how to refill it efficiently.

Day	Activity
Monday	Rest & Stretching
Tuesday	8km Walk (Weighted pack)
Wednesday	Strength Training (Core/Legs)
Thursday	10km Walk (Incline/Hills)
Friday	Rest
Saturday	15km Walk (Back-to-back Day 1)
Sunday	15km Walk (Back-to-back Day 2)

The Mental Game

Training isn't just physical. It’s about getting used to the "boredom" and the rhythm of the road. Use your long training walks to listen to podcasts, practice Spanish, or simply sit with your thoughts.

Remember: The Camino isn't a race. The goal of training isn't to be the fastest person on the trail, it's to be the person who finishes with a smile on their face instead of a bandage on their foot.