Training & Fitness — Wild Pilgrim

You Don’t Need to Be an Athlete

The Camino doesn’t require you to be fit. People in their 70s with creaky knees, walkers recovering from illness, and desk workers who haven’t exercised in years all make it to Santiago. It isn’t a race. It’s a slow, steady walk, and your body adapts if you give it time.

Some preparation still helps. Training before you go makes the first week far easier and cuts your risk of injury.

The Training Timeline

Start training eight to twelve weeks before you walk. From a lower fitness base, carrying extra weight, or on a hillier route, give yourself 16 weeks or more. With only six weeks and reasonable fitness you can still do it: the first week will simply be tougher, and you’ll need to be more careful about rest days and injury.

Weeks 1–4: Build Your Base

Walk three or four times a week for 30–45 minutes at a comfortable, conversational pace. Start with what feels easy. This is about consistency, not speed. Walk in your actual shoes, on terrain similar to what you’ll face. Flat paths in your living room aren’t the same as uneven trails or cobbled village streets in the gear you’ll wear.

Weeks 5–8: Build Distance

Increase your long walk to 10–15 km and add a second walk of 8–10 km during the week, still at a conversational pace. Start carrying a light backpack (5–6 kg) and gradually build toward what you’ll actually carry. Most pilgrims carry 8–12 kg. Keep it under 10 per cent of your body weight.

Weeks 9–12: Final Push

Your longest walk should reach 20–25 km. Do this at least twice. You’re training your body to walk long distances and recover overnight, which is exactly what the Camino demands. Carry your actual pack at its real weight, in the socks and shoes you’ll wear. This is your dress rehearsal.

Strength and Flexibility

Walking is the best preparation for walking, but a little strength and flexibility work prevents injury.

For strength, 20–30 minutes two or three times a week is enough, and you don’t need a gym:

Squats and lunges build leg strength
Step-ups strengthen the quads and glutes you’ll use on climbs
Planks build the core that carries your pack
Calf raises prepare your lower legs
Glute bridges activate and strengthen your glutes

Stretch your hip flexors, hamstrings, quads, and calves after every walk. Hold each stretch for 30 seconds rather than bouncing. Yoga helps if you enjoy it, but basic stretching is enough.

Rest days are part of training. Muscles adapt on rest days, not during workouts. Take at least one full rest day a week.

Foot Care Starts Now

Your feet take a beating on the Camino, so train them too.

Buy your walking shoes three or four months before you leave. The standard advice is to wear new shoes for 100 km before trusting them on a multi-week walk. Your shoes should fit well, with a thumb’s width of space at the toes when your heel is at the back, and feel broken in rather than new.

Socks matter. Merino wool or synthetic socks wick sweat; cotton holds moisture and causes blisters. Bring five to seven pairs of proper hiking socks. Many pilgrims swear by double-layer socks to reduce friction.

Trim your toenails short and straight across before you leave. Long toenails jam into the front of your shoes on descents and hurt.

Common Injuries and Prevention

Blisters

Prevention is everything. Change socks at midday if they get damp, use foot powder to cut moisture, and air your feet at breaks. The moment you feel rubbing, stop and fix it with tape, a sock change, or a shoe adjustment. Dehydration makes blisters worse, so drink two to three litres of water a day.

Knee Pain

Usually caused by weak quads or too heavy a pack. Do squats and lunges in training, keep your pack under 10 kg if your knees are a concern, and use trekking poles, which reduce knee strain considerably. Take a rest day when your knees hurt rather than pushing through.

Shin Splints

A sign you’ve increased distance too quickly or your shoes are wrong. Build distance gradually (no more than 10 per cent a week), make sure your shoes fit and are broken in, ice your shins if they flare up, and rest rather than walking through it.

Tendonitis and Stress Fractures

Less common but serious, and usually caused by doing too much too soon. Follow your training plan, don’t skip strength work (strong muscles protect tendons), and listen to pain. Sharp pain is different from muscle soreness.

The Body Adapts Quickly

The first week is the hardest. By week two your feet have toughened, your legs understand the rhythm, and you’ve found your pace. By week three, walking feels like the most natural thing in the world. This is why rest days matter: if you’re struggling early, take one, and your body will repay you with renewed energy a few days later.

Training for a Short Walk (Sarria to Santiago)

If you’re only walking 115 km over five or six days, you still need some preparation, just less. Start six to eight weeks out, build to one long walk of 20 km, do your 100 km of practice in your shoes, and bring trekking poles. The first few days will still be challenging but manageable.

Training While Working Full-Time

It’s entirely possible. Walk 30–45 minutes before or after work three or four days a week, fit in two or three 20-minute strength sessions, and dedicate one day, usually at the weekend, to a longer walk. Consistency beats perfection.

The Week Before

Rest. Cut your training volume by half, eat well, and sleep well. You’ve done the work. Your body is ready.