Training & Fitness — Wild Pilgrim

You Don’t Need to Be an Athlete

This is the most important thing to know: the Camino doesn’t require you to be fit. We’ve met 70-year-olds with creaky knees, people recovering from illness, and desk workers who haven’t exercised in years—all successfully walking to Santiago. The Camino is not a race. It’s a slow, steady walk, and your body will adapt if you give it time.

That said, some preparation helps enormously. Training before the Camino makes that first week much easier and significantly reduces your chance of injury.

The Training Timeline

Start training 8-12 weeks before you walk. If you’re starting from a lower fitness base, carrying extra weight, or choosing a hillier route, give yourself 16 weeks or more.

If you only have 6 weeks and you’re reasonably fit, you can still do the Camino—your first week will just be tougher, and you’ll need to be more careful about rest days and injury prevention.

Weeks 1-4: Build Your Base

Walk 3-4 times per week for 30-45 minutes at a comfortable pace (you should be able to hold a conversation). Start with what feels easy; this is about consistency, not speed.

In your actual walking shoes, on terrain similar to what you’ll face. Don’t skip this part. Walking on flat paths in your living room isn’t the same as walking on uneven trails or cobblestone villages in the gear you’ll be wearing.

Weeks 5-8: Build Distance

Increase your long walk to 10-15km. Add a second walk of 8-10km during the week. Still aiming for a conversational pace.

Start carrying a light backpack (5-6kg) on your walks. Gradually increase the weight toward what you’ll actually carry on the Camino. Most pilgrims carry 8-12kg; keep it under 10% of your body weight.

Weeks 9-12: Final Push

Your longest walk should reach 20-25km. Do this at least twice. You’re building your body’s ability to walk long distances and recover overnight—exactly what the Camino demands.

Continue carrying your actual pack at actual weight. Wear the socks and shoes you’ll wear on the Camino. This is your dress rehearsal.

Strength & Flexibility Matter

Walking is great preparation for walking, but adding strength and flexibility work prevents injury.

Strength work (20-30 minutes, 2-3 times per week):

Squats and lunges build leg strength
Step-ups strengthen the quads and glutes you’ll use climbing hills
Planks strengthen your core (crucial for carrying a pack)
Calf raises prepare your lower legs
Glute bridges activate and strengthen your glutes

You don’t need a gym. Bodyweight exercises at home work perfectly.

Stretching (15 minutes daily):

Stretch your hip flexors, hamstrings, quads, and calves after every walk
Don’t bounce; hold stretches for 30 seconds
Yoga is excellent if you enjoy it, but basic stretching is sufficient

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

Foot Care Starts Now

Your feet will take a beating on the Camino. Training them is essential.

Footwear: Buy your walking shoes 3-4 months before you walk. The industry standard is to wear new shoes for 100km before trusting them on a multi-week pilgrimage. That’s 50-100 practice walks before the Camino begins.

Your shoes should:

Fit well (thumb’s width of space at the toes when your heel is at the back)
Have been worn in genuinely
Feel broken in, not new

Socks matter. Merino wool or synthetic socks wick away sweat. Cotton holds moisture and causes blisters. Bring 5-7 pairs of good hiking socks (not regular socks). Many pilgrims swear by double-layer socks to reduce friction.

Toenails: Trim them short before you leave. Long toenails jam into the ends of your shoes during downhills and hurt intensely. Cut them straight across, not rounded.

Common Injuries and Prevention

Blisters

The enemy. Prevention is everything.

Change socks at midday if they get damp
Use foot powder to reduce moisture
Air your feet whenever you take a break
The moment you feel rubbing, stop and fix it (tape, adjust your shoes, change socks)
Dehydration contributes to blisters—drink 2-3 liters of water daily

Knee Pain

Usually caused by weak quads or a too-heavy pack.

Do squats and lunges during training
Keep your pack under 10kg if you have knee concerns
Use trekking poles (they reduce knee strain dramatically)
Take rest days when your knees hurt rather than pushing through

Shin Splints

A sign you’ve increased distance too quickly or your shoes aren’t right.

Increase distance gradually in training (no more than 10% per week)
Make sure your shoes fit properly and are broken in
Ice your shins if they start hurting
Take a rest day rather than walking through it

Tendonitis and Stress Fractures

Less common but serious. Usually caused by doing too much too fast.

Follow your training plan
Don’t skip strength work (strong muscles protect tendons)
Listen to pain—sharp pain is different from muscle soreness

The Body Adapts Quickly

Here’s the encouraging truth: your body is remarkably adaptable. The first week of the Camino is the hardest. By week two, your feet have toughened up, 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 in the first week, take a rest day. Your body will thank you with a renewed surge of energy on day six.

Training for a Short Walk (Sarria to Santiago)

If you’re only walking 115km (5-6 days), you still need some preparation—but less.

Start 6-8 weeks before
Build up to one long walk of 20km
Do your 100km of practice walks in your shoes
Bring your trekking poles (non-negotiable for short walks with tight timelines)
The first few days will still be challenging, but manageable

Training While Working Full-Time

Yes, it’s possible. Here’s what works:

Walk 30-45 minutes before work or after work, 3-4 days per week
Do strength work 2-3 days per week for 20 minutes (can be before or after work)
Dedicate one day (usually weekends) to a longer walk
You don’t have to be perfect; consistency beats perfection

The Week Before

Rest. Seriously. The week before you walk, reduce your training volume by 50%. Eat well, sleep well, and ease your mind. You’ve done the work. Your body is ready.