Walking the Camino de Santiago might not seem overly challenging because of its well-marked paths. Walking around 15 to 28 km a day, several days in a row, is no mean feat and shouldn’t be underestimated. The Camino route requires walkers to put in high numbers day after day, occasionally with gradients that can test even the strongest of knees.
Proper training is essential for walking the Camino, even for those considering it a less strenuous pilgrimage. Shin splints, blisters, back pain, and pulled muscles, you name it, can all be found along the Camino de Santiago.
While no amount of training can completely prevent accidents or injuries, the right level of preparation, both physically and mentally, can give you the best possible chance of staying fit and healthy on the Camino.
How fit are you for the Camino?
Before planning to walk the Camino de Santiago, it’s important to be honest with yourself regarding your own level of fitness. Walking 10,000 steps a day might feel like an achievement, but it doesn’t necessarily prepare your body for the Camino. Check the walking distances and terrain on your chosen itinerary before setting your training targets.
Re-evaluating step counts
Counting steps is a common way to track activity, but it can be misleading for a more rigorous physical challenge. Ten thousand steps do not always cover the same distance or take the same amount of time. Stride length, pace, and terrain vary, so track kilometres and time on your feet as well as your step count.
While that is undoubtedly a decent daily effort, U Walk itineraries such as the Camino Francés Stage 3 list daily walks of 17 to 25 km, several days in a row, so check the distances on your chosen trip and train towards them.
Adjusting to backpack strain
Another factor that people often don’t consider is that you usually carry a backpack for the entire day. Even a small day pack adds a strain to your body that you don’t often experience.
Before you begin your training, strap on a light backpack and head out for a 5 km walk. Gradually increase to 10 km as you build stamina and adjust to the added weight.
With U Walk, we book your hotels with breakfast, transfer your main luggage between overnight stays and provide emergency support. Practise with a light daypack containing your water, snacks, waterproof layer and other walking-day essentials.
Focusing on steady progress
Often, people try to advance too quickly when they’re amazed at their initial progress, but this overconfidence can sometimes lead to problems.
If you can, plan for the Camino well ahead and take your time with the training – you won’t regret it. Remember, steady preparation can contribute to a comfortable and enjoyable Camino experience.
How to prepare your shoes for the Camino
The golden rule for walking, especially on the Camino, is never to start with shoes that haven’t been fully worn in.
Break in your shoes early
While it might be tempting to turn up in Spain with gleaming new hiking shoes, you’re playing with fire if you haven’t used them to the point that they always feel comfortable.
Test new shoes on shorter training walks first, then try longer distances once they feel comfortable. If they continue to rub or hurt, check the fit rather than hoping the problem will resolve on the Camino.
Choose the right footwear for long walks
Even the trusted old trainers you’ve had for ten years that are always a cosy fit might not provide the level of protection and support needed for walking day after day.
Give yourself plenty of time to break in your shoes before the Camino. Wearing them in properly makes blisters and discomfort less likely on the trail. Our Camino shoe and sock guide has more practical tips.
How to build your Camino training programme
Your training schedule will entirely depend on your fitness level. To increase your kilometres before arriving in Spain, it’s vital to do it gradually to allow your body to get accustomed.
If you have about 12 weeks, the plan below is a flexible example. That timeframe gives you enough time to acclimatise your body without the intense training regimen required for a marathon.
Walking frequency and routine
Most training schedules require three walking days each week – say, Tuesday and Thursday for shorter periods and a longer session on the weekend. Adjust the routine to your fitness and allow enough recovery between sessions.
Add hills and descents as you progress. A long walk on flat paths can feel very different from a shorter walk over steeper ground.
Strength training for walkers
It’s also a good idea to mix in some general strength training to your regimen to target muscles that will be used extensively during the Camino. This can be done at the gym or simply at home. The NHS has simple strength exercises you can do at home. Start gently and build up the repetitions slowly.
A Flexible 12-Week Example
Use this as a guide, not a fixed rule. Repeat a week or shorten a walk if your body needs more time. Don’t overdo it, and if you feel that your body isn’t ready, simply dial it back.
| Weeks | Two shorter weekday walks | Longer weekend walk | Focus |
|---|---|---|---|
| 1 to 3 | 30 to 45 mins | 1 to 2 hours | Mostly flat ground in the shoes you plan to wear |
| 4 to 6 | 45 to 60 mins | 2 to 3 hours | Gradually add gentle hills and practise carrying your daypack |
| 7 to 9 | 1 to 1.5 hours (swap one for strength training if you like) | 3 to 4 hours | Include climbs and descents; when ready, add a short, easy walk the following day |
| 10 to 11 | 1 to 2 hours (swap one for strength training if you like) | Up to 4 to 6 hours if suitable for your fitness | Practise 2 consecutive walking days, with the second day shorter; use terrain similar to your route |
| 12 | Short, easy walks | A shorter walk early in the week, if appropriate | Reduce training towards departure so you arrive rested |
There’s no need to go crazy and start running up hills every day, but the body needs to know what it feels like to do a steep hill followed by a steep downhill.
Rest, recovery, and hydration
Plan rest days between harder sessions, and allow extra recovery if you feel unusually tired. On longer training walks, practise carrying water, drinking regularly, and eating the snacks you expect to use. These habits matter when you walk for several days in a row.
What to do if you get injured?
Injuries can happen during training as well as on the Camino. The human body can break down from time to time, even with the best preparation.
If walking causes pain or discomfort, stop and get advice from your GP or physiotherapist, as the HSE advice on physical activity recommends. If you are recovering from an injury or have concerns about your health, talk to your GP before you increase your training.
For those walking the Camino over 60, consult our tips on how to prepare during training and the walk itself safely.
Why is mental training for the Camino important?
One aspect of training that is frequently overlooked is the mental preparation often required for physical exertions like walking the Camino pilgrimage. While it may not require the same intensity as a marathon, walking for several days on the Camino can take its toll on anybody.
Facing the mental challenge
Mental training is perhaps even harder than physical preparation because you never really know how you’ll react until you’re in the thick of it. It’s not always easy. Long days in a hot, dusty landscape, unfamiliar surroundings, and a language barrier can lead to moments when you want to quit.
The best way to prepare mentally is to know what to expect. Research the routes, terrain, and gradients. Familiarise yourself with the challenges ahead. Our Best Time to Walk the Camino guide can help you plan for seasonal conditions. Before departure, our Spanish Phrases and Camino Stamps & Certificates articles can help with practical details.
If you have concerns or queries, reach out to our expert team at U Walk on 0818 333 990. We’ll be happy to talk you through any doubts you might have.
Prepare to Step Up – Your Camino Starts Now
Proper preparation transforms a challenging trek into a rewarding adventure. From building endurance to breaking in shoes and boosting mental resilience, U Walk’s expertly planned Camino walking tours ensure you’re supported every step of the way.
