Many people think the Camino can only be done by ultra-fit hikers. But with the right training plan for walking the Camino, anyone can do it. Even people who move around in wheelchairs have got their Compostela! What makes a major difference is getting yourself ready in the best way possible. Building fitness is only one part of it. Training to strengthen muscles for greater stability when walking will also help you make the most of your Camino recovery.
Below is a video resource on how to train for the Camino de Santiago, focused on muscle strengthening for stability.
This plan includes a walking training schedule for the Camino de Santiago and methods for strengthening your muscles. Combining these in your overall Camino training means that you’ll build up your fitness and stamina. Stability exercises will strengthen your supporting leg muscles. If you can handle the uneven surfaces and slopes of the Camino, you will reduce the risk of injury.
Starting training early will help your gradually build to your peak performance. Start with regular walking near your home, to ensure you do it every day. Gradually increase the length of your training walks while ensuring you still do one daily.
Where possible, pick one walking day for a new route of a long distance and more uneven surfaces. This will replicate the experience of walking the Camino de Santiago. Listen to your body too and ensure you rest where needed.
To make the most of your training program and Camino walk, ensure you invest in a good pair of walking shoes. Whether you need walking shoes or hiking boots will depend on which of the Camino de Santiago routes you plan on walking.
To help you to follow the Camino training plan we have made a video of Daniel Quinn from ReBalance Physiotherapy explaining each of the moves. Have a look at the exercises and stretches he recommends. You can follow along with the video to learn each of the exercise options. This will help with Camino recovery once you are home too.
Strength and Stability Training for your Camino
Daniel offers strength and stability exercises divided into three difficulty levels. You can move between levels as you feel yourself getting stronger.
If you find yourself with any aches or pains while training for the Camino, it is important to look after injuries as soon as you can. It is normal to have tired muscles after a long walk. However, if you do feel pain or stiffness it is important to address this.
Warm your muscles up and cool down every time you do a longer walk. Also, do some of the stretches outlined in the video before and after your walks.
Be kind to your body and prepare it well for your big walking holiday.
Rest, apply ice, gently compress, and elevate sore joints.
If you have continuing issues then you should visit a physiotherapist as soon as you can. The earlier you look after problem areas the easier they will be to fix. If you are in Dublin you can find ReBalance Physiotherapy in Dublin 2.
Let them know that you are training for the Camino and they’ll help get you back on track as soon as possible.
If you need any help with getting ready for the Camino de Santiago, get in touch with us! We have plenty of tips and tricks to prepare you for your pilgrimages and walking holidays.