A Comprehensive 3-Month Training Plan for the Camino de Santiago
In this article we will cover the importance of training for your pilgrimage, additional training tips, and go over a detailed train plan specifically for the Camino de Santiago.
The Importance of Training
Training for the Camino makes for a better and more enjoyable experience, so do yourself a huge favor and give yourself time to train before your Camino.
First and foremost, training reduces your chance of injury when you're in better shape. The odds that you'll hurt yourself are far, far lower. That's because you're able to focus more on your footing because you're less out of breath and exhausted from your walk.
Training also gives you time to test out your gear. If anything, training is a golden opportunity for you to test out each item that you're bringing with you. You'll be able to decide for yourself if you really need those items and if your clothes fit just right or if your rain poncho is effective. You have to test them out. That's what training is for.
Training initiates the inner journey. You're going on a pilgrimage, not just a walk in the park. This inner journey is what Joseph Campbell refers to as the Hero's Journey. You will learn so much about yourself along the way, and the first step to that journey is answering the call to action. Training is your vital first step to giving your mind, body, and spirit the time to contemplate why you're even walking the Camino in the first place. And that contemplation will actually make your Camino even more meaningful.
Now that you've learned why training is so important next, we're going to go over how to train for the Camino, starting with some helpful tips.
Training Tips for the Camino de Santiago
Personalize Your Training Plan
Every body is different. We're all starting at different base levels when training for the Camino, and that is important to keep in mind. If you feel like you might have a more difficult time physically with the Camino, that's totally fine. You’ve got this! You’ll just give yourself more time to train.
Give Yourself Time
I recommend at least three to four months of training before taking off on the Camino. Unless, of course, you're going to be walking for only a few days or a week or so, then you may require less training.
Hiking Shoes
Training is largely about getting your body ready for the physical aspect of the Camino, and it's also the time to test out all of your gear, like your shoes, your socks, your pack, your clothes, and all of the things that will actually go inside of your pack. That way, you can get a really clear idea of what you need and what you can leave behind.
Start with the first step, which is buying your hiking shoes. Before you start walking, buy your footwear and break it in, because that's going to be a huge part of your training.
Change up the Terrain
Try out training on different types of terrain and weather that might mean waking up really early or choosing to walk in the rain, sometimes it may even mean taking a mini vacation to a more hilly or mountainous area so that you can practice walking on a different terrain, especially if you live in a flat place or vice versa.
Go somewhere really flat and see what that feels like to walk for two hours in the very flat terrain.
Work in Kilometers
Start using kilometers instead of miles to track your distance. On the Camino and in guidebooks, you’ll need to use KM, so it’s much easier to get on that bandwagon now. Whenever you're on the Camino and the street sign or the guidebook says 12 kilometers into the next town, you know exactly how much that will feel like to walk.
Protecting Yourself from Injuries
While you're training, another thing to keep in mind is old injuries. Make sure that those don't get activated and stay focused on different stretches or ways to take care of yourself for injury management.
Stretching and Resting
I recommend stretching and practicing yoga, the more flexible you are, the more that your body is used to moving and stretching, the better that you will get in shape to walk a long distance journey. When you're walking longer distances, your muscles start to contract, so the stretching in the yoga will expand and elongate your muscles so that there's less soreness and less build up of lactic acid.
Hydrate
Finally, drink two liters of water daily, the water will help just with everything, water is a really important thing to add to your daily routine, even if you want to add a squeeze of lemon in there. That's really helpful as well. So two liters of water daily.
The Camino Training Plan
3+ month Camino de Santiago Training Plan - LINK HERE
Camino Coaching: personalized 1:1 coaching to support you in preparing your body, mind, and heart for the transformative journey of the Camino de Santiago. Learn more
4 Months Before Your Camino
Okay, let’s jump in: Any time further out than three months, start by walking shorter hikes or neighborhood walks around 5 km (3.1 miles) - to 7 km (4.3 miles) a few times a week, depending on your current fitness level. From my experience it takes around 1 hour to walk 5 km. After a couple weeks, work your way up to 10 km (6.2 miles).
Here’s a KM convertor in case that’s helpful: https://www.convertunits.com/from/7+km/to/miles
If there are no hiking trails near where you live, then I recommend going on a weekend trip to the nearest trails around you. I’m from Mississippi and growing up, the closest thing to a trail was the swamps, a scorching hot pine forest, or the straightest bike trail you’ve ever seen. You gotta do what you gotta do, though. You can walk laps in the park or do a few rounds around your neighborhood for this first step. My grandparents live in Ohio, and they walk around Costco in the wintertime. We have to get resourceful, peeps.
If walking with a backpack is not something that you often do. Then start walking with a backpack on, but not too heavy just yet. Add water, snacks, a journal and a couple other light things to get used to walking with a backpack.
3 Months: Getting Your Body in the Rhythym
Once you’re comfortable walking these distances (under 10 km or 6.2 miles), you can slowly work your way up and add more distance and more weight to your backpack. Follow the training plan for a detailed weekly walking routine.
2 Months Out: Intensifying Your Training
Aim to be active three to four days a week, incorporating walks of 7 to 12 kilometers on a couple of those days. On the remaining days, diversify your workouts with cross-training activities such as biking, swimming, running, or pilates. This variety helps prepare your body for the dynamic demands of the Camino and strengthens muscles not typically engaged during walking. Additionally, it's essential to train with the backpack you'll be carrying on the Camino, gradually increasing its weight to at least 5% of your body weight. This allows you to familiarize yourself with the pack's feel and adjust to carrying the necessary items for your pilgrimage.
Wear the shoes and the socks that you're going to wear on the Camino so that you can start to break in their shoes and see how the socks work for you.
1 Month Out: Fine-Tuning and Long-Distance Preparation
One month before your Camino journey, the focus shifts to fine-tuning your training and preparing for long-distance hiking. Remember, the average walking day on the Camino is about 23 kilometers, just over 14 miles. Some days will be longer, and some days will be shorter. The terrain will also be different throughout the Camino, so plan for hills and flat days as well.
With the start date of your pilgrimage quickly approaching, you'll train four to five days a week, exposing yourself to various terrains, weather conditions, and times of the day. It's helpful to replicate the conditions you'll encounter on the Camino as closely as possible during your training sessions. Check out a John Brierly guide book and study the topo maps and daily stages.
Additionally, incorporate consecutive days of walking, covering up to 25 kilometers for two days in a row to mimic the longer distances you'll be walking on the Camino. This helps you acclimate to the physical demands of the journey and ensures you're prepared for the challenges ahead.
In the final week or so, prioritize rest and self-care in the week or two leading up to your trip. Use this time to mentally prepare for your journey, set intentions, and pack for the trip!
Photo by William Carnahan.
Conclusion
With 3+ months of dedicated training, you'll be well-prepared to embark on the Camino de Santiago with confidence. Remember to listen to your body, adjust your training plan as needed, and stay hydrated and nourished throughout your journey. As you set foot on this ancient pilgrimage, el Camino de Santiago, may each step bring you closer to yourself. Buen Camino!
