15 Tips to Stay Fit and Healthy on the Camino

The Camino de Santiago is a personal journey, a blend of physical challenge and spiritual introspection, unfolding over hundreds of kilometres of diverse and breathtaking landscapes—from rolling hills and serene plains to historic cities and picturesque villages. Ensuring that you stay fit and healthy is essential for all pilgrims. Below are 15 important tips to stay fit and healthy on the Camino while embracing this transformative adventure.

1. Prepare Physically

The most crucial step to staying fit and healthy on the Camino is to ensure you properly train to walk the Camino before you set out. Begin your training several months in advance, starting with shorter walks and gradually extending the distance. It’s also beneficial to include a variety of terrain in your routine to mimic the diverse conditions you’ll face on the Camino. For a comprehensive guide on preparing for your journey, refer to our free ‘Camino Fitness eBook,’ which offers tailored advice and training tips.

2. Choose the Right Gear

The weather along the Camino varies greatly with the seasons, making it essential to wear appropriate footwear to prevent blisters and injuries. Ensure your shoes are well-fitted, properly broken in, and designed for long-distance walking. Additionally, packing lightweight and breathable clothing will help you adjust comfortably to the fluctuating weather conditions. Check out our Camino de Santiago Packing list and our free ‘Camino Packing eBook

3. Select the Right Route

Choose a Camino de Santiago route that suits your fitness level and plan your walking stages carefully. If you’re aiming to tackle longer distances, a sensible approach is to increase your walking distance gradually. Begin with shorter stages and progressively extend them.

Camino de Santiago Routes
Our Routes, CaminoWays

4. Don’t Carry Too Much

Pack only the essentials to keep your backpack light. A heavy pack increases the strain on your body and can lead to back and shoulder pain. Reevaluate your pack contents regularly and send ahead or discard items you don’t need. Camino luggage transfer services allow you to carry only your essentials while your suitcases are dropped off at your next destination. Take a look at our ‘Camino Packing eBook‘ for more comprehensive advice on what to bring.

5. Stay Hydrated

Given the increased physical activity and the likelihood of sweating more, especially during summer, you’ll need to drink more water than usual. It’s important to stay hydrated by consistently drinking water throughout your journey. Using a refillable water bottle supports sustainability and ensures that you can conveniently refill it at numerous points along the route. For more information on sustainability, check out our Sustainable Travel on the Camino blog.

6. Eat Nutritiously

Maintain your energy levels by eating balanced meals and healthy snacks. The Camino passes through towns where you can sample local cuisine, which is part of the cultural experience and a great way to fuel your body with fresh, nutritious ingredients. Fruits like bananas, apples, and plums offer sustained energy because they are rich in fibre, antioxidants, and slow-releasing carbohydrates that help maintain your blood glucose levels.

7. Listen to Your Body

Listen carefully to your body’s signals. If you feel tired or uncomfortable, take a rest and avoid pushing beyond your limits. By recognising early signs of fatigue or discomfort, you can take necessary precautions to prevent more severe problems in the future. It’s crucial to prioritize your well-being as you go.

8. Protect Yourself from the Sun

Keep in mind that the summer sun in Spain can be extremely intense. It’s essential to protect yourself from the sun. Wear a sun hat, apply SPF 50 sunscreen frequently, cover your skin with clothing, and aim to walk during the cooler parts of the day to avoid the harsh midday sun during the summer.

9. Look After Your Feet

Give your feet extra attention every day. Wash and dry them well, use moisturiser to avoid dryness and cracking, and inspect them for blisters. Protect any hot spots with blister plasters or tape if you detect them. Choose appropriate footwear and consider soaking your feet in the evenings to relieve them.

10. Maintain Personal Hygiene

Maintaining personal hygiene on the Camino de Santiago can be challenging but essential to prevent infections and stay healthy. Carry hand sanitiser, wash your hands regularly, and ensure you have access to clean facilities.

11. Use Health Services When Needed

If you encounter significant discomfort or sustain an injury, do not hesitate to seek medical assistance. Most towns along the Camino are equipped with pharmacies and clinics, where the staff are experienced in addressing health issues commonly faced by pilgrims. Prompt medical attention can ensure a safer and healthier journey.

12. Travel with Insurance

Obtaining travel insurance that adequately covers medical emergencies, loss, and theft is crucial. Such coverage offers you reassurance, knowing that you are protected and can access assistance quickly should any unforeseen events arise during your travels. This preparation helps ensure a safer and more secure journey.

13. Stretch After You Walk

Finish each day by performing a series of stretches to aid muscle recovery and avoid stiffness. Concentrate on stretching your legs, back, and arms to improve flexibility and minimize the risk of injury. This routine can significantly enhance your physical well-being and help prepare your body for the next day’s activities.

Stretching preparation Santiago Ways

14. Sleep Well

Getting adequate rest is crucial for the Camino. Ensure you have a comfortable sleeping arrangement, whether in Albergues/hostels or hotels and try to maintain a regular sleep schedule to support your body’s recovery. Explore the variety of hotels and accommodations available on the Camino.

15. Take Mental Breaks

The Camino is not just a physical challenge; it’s also mentally taxing. Take time to relax mentally, whether by meditating, reading or simply spending a few moments in silence, enjoying the natural surroundings.


Following these comprehensive tips will help ensure that you can fully engage with the physical and spiritual aspects of your Camino journey, making it a safe, healthy, and enriching experience. We hope that you found these tips to stay fit and healthy while on the Camino beneficial. Stay safe, and Buen Camino!

For more information about the Camino de Santiago routes or to book your Camino trip, contact us.

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