How to Train for the Camino de Santiago
To prepare physically for the Camino de Santiago, start at least 8 weeks in advance and gradually increase the distance until you can comfortably walk 20-25 km with a fully loaded backpack. Combine walking with exercises that strengthen your legs, back and core, and train in the footwear and with the gear you will use on the route.
At a glance
- Allow at least 8 weeks to condition your body without rushing.
- Build up from 5-6 km walks to comfortable 20-25 km days.
- Train on varied terrain with your backpack loaded to its actual weight.
- Strengthen your legs, back and core, and pay close attention to your feet.
When should you start training for the Camino de Santiago?
Ideally, you should begin 8 weeks before you set off. This gives you time to increase your walking distance gradually, see how your body responds and resolve any problems with your footwear or backpack before tackling several stages in a row.
If you lead a sedentary lifestyle, start with 5-6 km walks. The aim is not to walk quickly, but to finish feeling good and be able to go out again without fatigue building up. You will find a detailed progression in our 8-week Camino training plan.
How far should you be able to walk before the Camino?
Your final benchmark is to be able to walk 20-25 km comfortably with a backpack over varied terrain. You do not need to cover that distance on day one: increase the length of your walks gradually and see how well you recover before extending your next outing.
Train on routes with climbs, descents and uneven ground, rather than sticking to flat terrain. The map of routes and stages will help you check the elevation profile of your Camino and understand the kind of walking days that lie ahead.
For a real-world benchmark, the stage from Sarria to Portomarín is 22,20 km long. Being ready to cover a similar distance matters, but so does being able to repeat the effort the next day: the Camino is not one long walk, but a succession of walking days.
Which exercises help you prepare for the Camino?
Walking is the main part of your training, but it should not be the only one. Add squats and lunges to strengthen your legs, as well as planks to work your core. A strong core helps you maintain a stable posture while carrying your backpack.
Your back also needs time to adapt. The load changes your posture and adds strain over many hours, so combine strength exercises with walks where you can fine-tune the fit of your backpack. Perform every movement with care and avoid turning your training into a competition.
How to organise your training walks
Alternate shorter outings with walks that gradually increase in length. Short walks let you practise your pace and test your gear; long ones reveal how your feet, legs and back respond as the hours pass.
During the final weeks, walk on consecutive days. What matters is not just how you feel at the end of the first walk, but how you start the next one. If your pack feels excessively heavy, check the ultralight Camino packing list before continuing.
How should you train with your backpack?
Start wearing your backpack during training and, in the final weeks, carry it at the actual weight it will have on the Camino. This allows you to adjust the straps, distribute the load and identify any rubbing or discomfort while you still have time to resolve it.
Pack the gear you will actually carry, rather than an improvised weight that behaves differently. Walk with the same load distribution and check the fit on level ground, climbs and descents. The gear selection in our guide to what to pack in your Camino backpack will help you run a realistic test.
Should you wear new footwear on the Camino?
No. Train in the footwear you intend to wear so it can mould to your feet and you can confirm that it works over different distances and types of terrain. A short outing may not reveal pressure or rubbing that only appears after several hours.
Choose between boots and walking shoes based on your route and needs, but test them beforehand with the socks you plan to wear. Our guide to boots and walking shoes for the Camino covers the factors worth considering before you decide.
How should you prepare your feet to prevent problems?
Your feet will absorb thousands of impacts every day, so they need conditioning too. Walk barefoot at home to toughen them up gradually, use anti-chafing cream and check for any areas of rubbing after every training session.
Trim your toenails short and straight across before setting off. During your walks, pay attention to any discomfort as soon as it starts: our guide to preventing and treating blisters completes your preparation.
Frequently asked questions
Can I walk the Camino if I lead a sedentary lifestyle?
Yes, but you need to start well in advance and progress gradually. Begin with 5-6 km walks and increase the challenge according to how you feel until you approach the goal of 20-25 km with a backpack.
Is walking enough training for the Camino?
Walking is essential, but adding strength work is worthwhile. Squats, lunges and planks prepare your legs and core for repeated effort and for carrying your backpack.
When should I start training with my backpack?
Introduce it during your preparation and carry its actual weight in the final weeks. This gives you time to correct the fit, adjust how the contents are distributed and deal with any rubbing before you leave.
Do I need to train every day?
The aim is not to accumulate kilometres without rest, but to arrive well conditioned. Space out your walks and, in the final phase, train on consecutive days as well to see how well you recover.
What should I do if my footwear rubs during training?
Do not expect the problem to disappear on its own once you are on the Camino. Check the fit, your socks and the footwear while you are still training, and never set off in a pair you have not tested on long walks.
Your next step before setting off
Choose your start date, count back 8 weeks and schedule your walks. Then review our guide to foot care on the Camino and get your footwear, socks and anti-chafing cream ready so you can test everything before your first stage.