Train Smart, Walk Strong with Ian Taylor Trekking Whether you’re joining us for a 9-day guided Camino or stepping into the deeper rhythm of our 15-day Camino trek, smart training will make the entire journey more enjoyable. The Camino isn’t “just a walk.” It’s multiple days in a row of steady mileage, mixed terrain, weather shifts, and the mental challenge of repetition.
Train properly and you’ll arrive in Spain feeling strong, confident, and ready to enjoy every village, vineyard, café stop, and cathedral moment—right through to Santiago de Compostela.
Why Training for the Camino Matters
Most Camino issues aren’t caused by lack of toughness—they’re caused by lack of specific preparation.
When you walk 15–30 km (9–18 miles) per day for many consecutive days, your body needs to be ready for:
- Repetitive impact on feet, shins, knees, hips, and lower back
- Long hours on your feet (even if the pace is comfortable)
- Small problems (hot spots, tight calves) that can become big problems (blisters, tendon pain)
Training helps you:
- Build endurance so daily stages feel comfortable
- Strengthen muscles and joints for consecutive days of walking
- Dial in footwear, socks, and pack setup to prevent blisters
- Develop resilience for the “same again tomorrow” reality of the Camino
When to Start Training
A great timeline for most people is 12–16 weeks before departure.
- If you’re already active: 10–12 weeks can work, with consistency.
- If you’re less active, or have past foot/knee issues: start at 16+ weeks and progress more gradually.
The goal isn’t speed. It’s durability.
Training Priorities for the Camino
1) Walking Endurance (Your #1 Focus)
Walking is the backbone. The best training is simply walking more—gradually.
Aim for:
- 3–5 walks per week
- One longer walk on the weekend
- Optional second longer walk the next day (later in training)
Build volume slowly—this is what keeps people injury-free.
2) Train for Your Trip Length: 9-Day vs 15-Day
If you’re doing the 9-Day Guided Camino
You’re preparing for a big week: strong daily walking with limited time for soreness to settle.
Focus on:
- One long walk weekly (building to 18–22 km / 11–14 miles)
- At least two weeks where you do back-to-back walking days
- Footwear and blister prevention absolutely dialed in
Key goal: be able to walk well even if day 2 and day 4 feel stiff.
If you’re doing the 15-Day Guided Camino
You’re training for a deeper endurance challenge: more cumulative fatigue over two weeks.
Focus on:
- Long walk weekly (building to 20–25 km / 12–16 miles)
- Regular back-to-back walking days (and ideally one 3-day block)
- More emphasis on recovery habits (stretching, mobility, sleep)
Key goal: build the stamina and resilience to feel good into week two.
3) Strength & Mobility (2–3x per week)
Strong walkers have strong hips, glutes, calves, and core. This reduces knee pain, shin splints, and foot issues.
Keep it simple. Two short sessions per week is enough for most.
Great Camino strength exercises:
- Step-ups (best Camino-specific exercise)
- Squats (bodyweight is fine)
- Lunges or split squats
- Calf raises (slow and controlled)
- Glute bridges
- Planks / side planks
Mobility focus (5–10 minutes most days):
- Calves and Achilles
- Hamstrings
- Hip flexors
- Lower back rotation
4) Walking With a Pack (Even if you use luggage transfer)
Even on Caminos with luggage transfer, you’ll still carry a daypack (water, layers, snacks).
Start light and build gradually:
- Week 1–2: very light (water + essentials)
- Week 3–6: add a little weight
- Week 7+: train with the same pack setup you’ll use in Spain
This helps your shoulders, posture, feet, and back adapt.
5) Footwear, Socks, and Blister Prevention (Non-negotiable)
Blisters are the #1 Camino problem—usually from friction + moisture + poor testing.
Do this during training:
- Break in your Camino shoes early (don’t debut them in Spain)
- Train in the socks you’ll wear on the trek (merino or technical hiking socks)
- Practice your foot routine:
- Tape hot spots early
- Try blister balm if needed
- Learn what works for your feet
If your feet are happy, your Camino is happy.
6) Recovery & Injury Prevention
Recovery is where your body adapts.
Minimum recovery habits:
- 1 full rest day per week
- Light stretching after walks (especially calves + hips)
- Sleep and hydration taken seriously
- If something hurts repeatedly (not just normal soreness), address it early
A small issue at home can become a trip-limiting problem on day 4 of the Camino.
Sample Weekly Camino Training Plan (12–16 Weeks)
1–4: Build the Habit
- 3–4 walks per week (5–10 km / 3–6 mi)
- 1 longer walk weekly
- Strength: 2x/week
5–9: Build the Base
- 4 walks per week (8–15 km / 5–9 mi)
- Add gentle hills where possible
- Strength: 2–3x/week
- Start pack training
10–13: Camino-Specific Fitness
- 4–5 walks per week
- 1 long walk:
- 9-day trek: build to 18–22 km
- 15-day trek: build to 20–25 km
- Add back-to-back walking days every 1–2 weeks
- Strength: 2x/week (maintenance)
Final 7–10 Days: Taper and Freshen Up
- Reduce volume slightly
- Keep walks easy and consistent
- Prioritize sleep, mobility, and foot care
Arrive fresh—not exhausted.
The Mental Game: Train Your Mind Too
Some days on the Camino feel effortless. Others feel long.
Prepare for:
- Repetition
- Sore legs in the morning that loosen later
- Weather changes
- Moments of “why did I sign up?”
Mental training tips:
- Practice consecutive walking days
- Focus on the day’s goal (not the whole trek)
- Learn your steady pace and stick to it
The Camino rewards consistency—physically and mentally.
Train With the Gear You’ll Use on the Camino
In training, use:
- Your Camino footwear
- Your daypack (and poles if you’ll use them)
- The socks, insoles, and blister kit you plan to bring
- Layers similar to what you’ll wear in Spain
No surprises = no problems.
Ian Taylor Trekking: Preparing You for a Better Camino
Our guided Caminos are designed to be meaningful, supportive, and well-paced—but the better prepared you are, the more you’ll enjoy the entire experience. Contact our team today and join our private Facebook group.
Train smart, walk strong, and arrive ready to enjoy the journey—step by step—right through to Santiago.
Buen Camino.