How to Train for the Camino de Santiago
In brief
Preparation depends on where you are starting from and the stages you want to walk. Begin with walks you tolerate well, gradually add time and varied terrain, and test your footwear and backpack; eight weeks is a guide, not a guarantee.
Preparation depends on where you are starting from and the stages you want to walk. Begin with walks you tolerate well, gradually add time and varied terrain, and test your footwear and backpack; eight weeks is a guide, not a guarantee.
At a glance
- If you do little walking now, begin with short outings you can repeat without pain or accumulated fatigue. There is no shared minimum distance: repeat or shorten a session if you are not recovering well, and allow time to rest.
- Your benchmark is your chosen day, its terrain and your actual load, rather than a kilometre test. Check how you feel the following day too. If you have to push hard to finish, shorten your stages before travelling.
When should you start training for the Camino de Santiago?
You do not need to reach an exact date to begin. Use the available time to test your equipment and observe recovery; if time is short, adapt the trip rather than speeding up every session.
If you do little walking now, begin with short outings you can repeat without pain or accumulated fatigue. There is no shared minimum distance: repeat or shorten a session if you are not recovering well, and allow time to rest. 8-week Camino training plan.
How far should you be able to walk before the Camino?
Your benchmark is your chosen day, its terrain and your actual load, rather than a kilometre test. Check how you feel the following day too. If you have to push hard to finish, shorten your stages before travelling.
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?
Test footwear and socks together, check for rubbing and let any injury recover before causing more friction. Walking barefoot does not replace this preparation.
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.
Choosing stages that suit you
Before adding kilometres to your training, consider which day you want to be able to repeat on your trip. Note how long you can walk comfortably, the terrain and how you feel the following morning; that record is more useful than reaching a number out of pride. If the proposed plan is far from your pace, use the guide to short Camino stages to find an alternative. You can also compare Sarria and Tui for a short first Camino. Choosing less distance and more flexibility is sensible preparation, not failed training.
Frequently asked questions
Can I walk the Camino if I lead a sedentary lifestyle?
If you do little walking now, begin with short outings you can repeat without pain or accumulated fatigue. There is no shared minimum distance: repeat or shorten a session if you are not recovering well, and allow time to rest.
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
Schedule walks and rest days you can sustain. Before the trip, review foot care and prepare your footwear, socks and supplies for protecting areas that rub together. foot care on the Camino.