Training for the Camino
How much training and health preparation you do for the camino very much depends on your current fitness levels. It takes a fit person to walk almost every day for 4-8 weeks, and the stamina required to keep it up needs to be built up. If you are involved in some type of sport already; that is, if you are a runner, a cyclist, a squash-player etc, it is important that you realize that walking requires a different sort of athletic ability, and needs to be trained for. I walked with people who were very fit, very healthy cyclists and runners, and most of them were surprised to discover how hard walking was and what different demands it had on the body. A lot of people like this do not train, assuming their own sport to to have prepared them adequately for what seems like an easier activity. They learn through the camino that it is wise to honour long-distance walking with a type of reverence, and it is prudent to prepare well in advance.
I was not terribly unfit three months before leaving for St. Jean Pied de Port, but I certainly did not possess the long-distance hiking form required to complete the 800 km walk. Though I was inexplicably compelled to do the camino, I was still very nervous about walking such a long distance, and knew that if I trained well in advance, I would feel much more confident about the first two days - that gruelling climb up and over the Pyrennees. When I set off in early May, I was excited about the hike, and couldn't wait to get started. As predicted, it was long and so hard that I felt drained of energy afterwards. I did it though, and I know that all my training made the experience that much easier and so much more enjoyable. There were people who had not trained at all and they really struggled, finding the experience to be a really difficult one. Here, I will make some suggestions as to the kind of training and general preparation you might like to engage in. I do not offer any specific diet or exercise regimes, because I am neither a doctor nor am I a fitness expert, and besides, everyone has different needs. What worked for me will not necessarily work for you. Below are just pointers that will help you get focussed on improving your health and vitality levels (if you need to) before you leave for the camino.
I was not terribly unfit three months before leaving for St. Jean Pied de Port, but I certainly did not possess the long-distance hiking form required to complete the 800 km walk. Though I was inexplicably compelled to do the camino, I was still very nervous about walking such a long distance, and knew that if I trained well in advance, I would feel much more confident about the first two days - that gruelling climb up and over the Pyrennees. When I set off in early May, I was excited about the hike, and couldn't wait to get started. As predicted, it was long and so hard that I felt drained of energy afterwards. I did it though, and I know that all my training made the experience that much easier and so much more enjoyable. There were people who had not trained at all and they really struggled, finding the experience to be a really difficult one. Here, I will make some suggestions as to the kind of training and general preparation you might like to engage in. I do not offer any specific diet or exercise regimes, because I am neither a doctor nor am I a fitness expert, and besides, everyone has different needs. What worked for me will not necessarily work for you. Below are just pointers that will help you get focussed on improving your health and vitality levels (if you need to) before you leave for the camino.
Medical Check Up
It's always a good idea to get a medical check-up before you embark on any fitness regime. If you discover a serious health issue, you might consider postponing training and therefore your trip until it is sorted out. It's important to remember that you will be on long stretches of road between small villages and towns, and that some medical emergencies can be fatal. Many people over the years have died on the camino, quite a number of them of heart attacks. If you get sick during populated months, people on the camino (other pilgrims and locals) WILL take care of you the best they can, but there is not always easy access to hospitals, so much care must be taken before you leave.
Healthy Eating Program
Healthy eating is essential when we are training heavily in the gym or outdoors. If it is appropriate, you might want to ask a health expert to suggest a diet and weight-loss program to improve your health as you train your body to walk long distances every day. As I trained, I also ate a healthy diet that catered to my increasing muscle mass, and to my greater need for energy. I lost some extra weight that I was carrying, which made walking a lighter experience! Even if you don't need to lose weight, a health expert might suggest ways you can strengthen your body and increase your energy levels with the right food.
Physical Training: Walking
The camino always take us by surprise and no matter what preparation we engage in, the walk and its impact on the body can never be fully anticipated! But training makes a huge difference for the less hardy, less active types like me. If you have been given a clean bill of health, you might want to begin with 5 km walks in your neighbourhood or in the gym, and do these as often as you can. After a week or so, you can increase the distance and your speed to 7 km. Keep increasing the distances as your body adjusts and gains in fitness. I did all my training in the gym as I live in a very hot climate with 100% humidity in the summer. It's a nightmare to walk outside. I began by walking 5 km for the first week, and increased the distance according to how my body was coping. After three months was up, I was walking 16 kms on some days. Luckily, I had plenty of free time to dedicate to my training.
Physical Training: Upper-Body
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If you do not send your pack ahead of you, you will be carrying 6 kg or more on your back for long distances almost every day. You will find that your posture adjusts to accommodate the extra weight and that different muscles are now being used to support this adjustment. At first, you may experience aching shoulders, aching at the back of the neck and stiff arms. You may also suffer from mild backache as your back tries to adapt to the new weight and posture shift. Many people who train beforehand for the camino, do so with a backpack of the same weight that they will carry on the walk. I didn't do this, but after completing the camino, know that it would have been a wise thing to do.
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So I do suggest that you walk with a backpack in your training sessions, perhaps for the last three weeks before leaving. From the beginning of your training sessions, you could also do some upper-body work with some weights to strengthen your shoulders and upper arms.
GO TO AMAZON TO BUY YOUR FOOTWEAR
TIMBERLAND Women's Mid-Ankle Boot
NORTHSIDE Women's Leather Hiking Boot
MISHMI Unisex Waterproof Hiking Boots
MISHMI Men's Waterproof Hiking ShoeClick above for more about foot wear |
Buy Your Footwear Three Months BeforeIf you don't have already well worn-in walking shoes or hiking boots, it is wise to buy a good pair three months before you leave and do all your training in them. If you're the person who decides to train for a whole year before, train in the same shoes that you wear on the camino. Buy a pair that leaves a little bit of space for your feet to swell, as they will do this when walking long distances every day. Try to wear the same socks too, the ones without seams (seams can rub on the toes and cause discomfort). I bought a large number of the same brand of socks, trained in them and took the unused ones on the camino with me.
As you are most probably already aware, long distance walking on ever-changing terrain is hard on the feet. The camino roads can be rocky, bumpy, full of shale, sandy, muddy, slippery and very, very uneven. Short distances along uncompromising roads can take a toll on the feet and ankles, and the rigours of postural adjustment can be experienced throughout the rest of the body in stiff muscles later on. Sometimes you are walking on sloped pavements and other times on tarmac. You will climb steep inclines and descend down slopes that seem almost vertical. This plays havoc with the knees, and if your footwear is not tied correctly, your toes will bash into the front of them as they slide forward with every step. So training in the footwear that you use on the camino can pay dividends in the long-term. This applies especially if you are able to train on most of the terrain that I mentioned above. You will learn how to adjust your shoes for comfort when climbing and walking downhill. Your feet will form a relationship with your shoes, and you will benefit greatly from this. You are likely to get blisters, and all kinds of foot muscle problems when you begin training.Your ankles and shins may suffer, and your legs will hurt. Training in the footwear that you will use later on the camino will help your feet adjust to the shoes. If you train long and regularly, your feet will harden in places, preparing them for the demanding walk ahead. Walking in footwear that is different to the ones you trained in may pose foot-adjustment problems, and you may go through the blister and foot-callousing stage all over again. This can make for an uncomfortable start to your camino. Training in your camino footwear will not necessarily rule out all foot problems later on, but it certainly will help your feet to adjust to the rigours they will be exposed to. I got all my blisters while training, and didn't have any problems while walking the camino. My feet did get sore however, and I used all the techniques I'd learn from other camino walkers to make them more comfortable. You can read more about foot care while on the camino here. |
