Know yourself, Camino Preparation Tip #1
Preparing for the Camino de Santiago begins with knowing yourself. Before you start training, assess two things: your current physical condition, ideally with a check-up from your GP, and your overall fitness level. From there, a consistent six-month programme of walking, gentle jogging and varied terrain gives your body time to adapt to the demands of the route. The earlier you start, the more you will enjoy every step.
This is the first instalment of our Camino Fitness Plan, a six-month countdown created with Peter from D-Pete Health & Fitness. Over the coming months, Peter will share everything you need to arrive at the start of your Camino fit, confident and ready to walk.
By Peter, D-Pete Health & Fitness
Hello Camino enthusiasts! I am delighted to announce that I will be working along-side the fantastic CaminoWays.com team and I am equally thrilled to have been given the opportunity to provide you with specialist advice on how to prepare for your Camino adventure. I will be offering tips on:
- How to improve your fitness levels How to prevent injury before and during your Camino
- What to expect physically and emotionally along the way
- How to prevent chafing
- How to prevent blisters
- Stretching and warm-ups
- Local trails to hike
- and much more
First, well done and congratulations on signing up for your Camino. This will be an amazing adventure, and one you will cherish for years to come.
Will you be physically able to walk the Camino de Santiago?
One of the most common questions we hear is, “Will I physically be able for this?” The short answer comes in two parts: yes, and you will be. We explore this in more depth in our guide on whether you are fit enough to walk the Camino de Santiago. With six months to prepare, you have ample time to build your fitness gradually and allow your body to adapt to the physical requirements of the Camino. Most walkers cover between 20 and 25 km a day on the popular routes, so steady, consistent preparation makes all the difference.
Camino Preparation Tip 1: Know Yourself
So first things first, 2 Questions:
What is your physical condition?
We recommend a visit to your GP for an overall check-up before you set off. If you have a health concern or condition, understanding the implications of sustained physical activity is essential. This knowledge is worth its weight in gold and will help you minimise any problems that might arise along the way. Being informed means being prepared.
Are you in good shape?
If you are not yet in regular training, now is the time to begin a fitness programme that is consistent, realistic and enjoyable. Peter has created a six-month general program designed to get you Camino-ready, and it is already available on our website.
For your first month, aim to exercise for at least 25 to 30 minutes, three times a week on alternate days, combining walking with gentle jogging. Wear your hiking gear as you train and keep your routes varied, mixing hills, steps and uneven terrain to mirror the conditions you will meet on the Camino.
Already in good shape and exercising regularly? Wonderful, keep it up. Just remember to keep challenging yourself: take on more demanding hikes and build on your existing routine so that it matches the specific demands of your chosen Camino route.
But remember you still need to challenge yourself.
Take more difficult hikes; add to your existing fitness programme always making sure that it works in accordance with the demands of your Camino route.
Continue reading our preparation and fitness plan by D-Pete:
- T-Rex Syndrome, Camino Preparation Tip #2
- How to prevent chafing, Camino Preparation Tip #3
- Motivation, Camino Preparation Tip #4
- Heel Pain, Camino Preparation Tip #5
- Shin Splints, Camino Preparation Tip #6
- Camino Fitness Plan – 6-month Preparation Programme
If you have booked your Camino and would like to discuss any of the tips or action plan with us, please reach out on the form below and we will be happy to give you more advice on walking or cycling the Camino:
FAQs
We recommend giving yourself around six months to prepare for the Camino de Santiago. This allows your body to adapt gradually, build stamina and strengthen the muscles and joints used in long-distance walking, while reducing the risk of injury. If you already walk or exercise regularly, you may need less time, but a longer runway always makes the experience more enjoyable. Begin with shorter sessions of 25 to 30 minutes, three times a week, then steadily increase your distance, add hills and uneven terrain, and practise in the gear you plan to wear. Consistency matters far more than intensity.
It is strongly recommended to have a check-up with your GP before starting Camino training, particularly if you have an existing health concern or condition. Walking over consecutive days places real demands on the body, so understanding any implications in advance helps you prepare safely and avoid surprises along the way. Your doctor can advise on managing conditions, medication and any precautions specific to you. This single step gives you peace of mind and lets you focus fully on enjoying the journey. If you are generally healthy and active, a routine check-up is still a sensible starting point.
You do not need to be an athlete to walk the Camino de Santiago, but a reasonable level of base fitness makes the experience far more comfortable. Most walkers cover between 20 and 25 km a day on the popular routes, often over several consecutive days, so stamina and endurance matter more than speed or strength. With a structured six-month programme, walkers of almost any starting fitness can prepare successfully. Begin where you are, build gradually, and focus on time on your feet rather than pace. The fitter and better prepared you arrive, the more you will be able to savour the scenery, culture and people along the way.
Yes, beginners and those who are not currently very fit can absolutely walk the Camino de Santiago, provided they prepare sensibly and allow enough time. The most important factors are a realistic timeline, ideally around six months, and a consistent, gradual training routine. Start with shorter, manageable walks and build up your distance and the difficulty of your terrain week by week. Choosing a shorter or gentler route for your first Camino can also help. Pacing yourself, listening to your body and breaking the journey into achievable daily stages all make the Camino accessible to a wide range of fitness levels.
Yes, training in the hiking boots, socks and daypack you intend to use on the Camino is one of the most valuable things you can do. New boots need to be broken in over many kilometres to soften and mould to your feet, which dramatically reduces the risk of blisters, once you are walking day after day. Carrying your loaded daypack during training also conditions your back, shoulders and core for the real thing. Test your full setup on longer walks well before departure, so any rubbing, hot spots or discomfort can be addressed in good time rather than on the trail.
