Fitness Guide

How fit should I be to walk the Camino?

The most common question we hear is: “How fit do I need to be to walk the Camino de Santiago?” I tell people, “You don’t need to be an athlete to walk the Camino. If you can comfortably walk 5 miles without needing to stop, you will likely do just fine.”

On most days along the Camino Francés, the natural rhythm is to walk about 3–5 miles, then stop in a small village. Along the route, you’ll find cafés and bars that pilgrims naturally use as rest stops. These are perfect places to:

• Sit down and get off your feet
• Use the restroom
• Enjoy a coffee or snack
• Refill your water bottle

Then you simply continue on for another 3–5 miles before stopping again.

In many ways, the Camino becomes a gentle pattern of walk, rest, walk, rest throughout the day.

When training at home, a simple goal is this: practice walking 3–5 miles, take a short break, and then walk another 3–5 miles.

If you can comfortably do that, you’ll be well prepared to enjoy the journey. Don’t worry—pilgrims of all ages and from all walks of life have been making this journey for over 1,000 years. For now, all you need to do is start walking, one step at a time.

Basic Hiking Fitness Tips

As you begin your walking practice, remember to gradually increase your distance over time and include a variety of terrain—pavement, gravel paths, hills, and flat sections—to build both stamina and strength. The Camino will have it all!

Train both with and without your backpack, and wear the shoes you plan to use on the pilgrimage. For more guidance, check out my YouTube video all about shoes: https://youtu.be/9mzEPiH04SI?si=RpCSi9tJrtf9nR6C

Walking is the most important part of your preparation, but if you want to do more, here are some additional exercises to enhance strength, balance, and endurance:

Walk in Sand – Builds the muscles that protect your knees and ankles.

Build Range of Motion – Use a resistance band to strengthen your muscles through their full extension. Standing on a tennis ball or balance disc is also great for engaging the small stabilizer muscles around the ankle and knee.

Crunches – Strengthening your core helps maintain balance on uneven surfaces.

Squats and Lunges – Keep your back straight and move slowly to strengthen your core and leg muscles.

Push-ups – Upper body strength, especially in your back, supports carrying a heavier pack comfortably.

Cardio – Walking on trails is excellent, or use a treadmill or stationary bike if you live in the city. Aim to elevate your heart rate to build lung capacity for longer hikes.

Step-ups – If you plan to carry a backpack, start with a pack weighted at 10 lbs. Step onto a bench 16–18 inches high. Gradually add 5 lbs each week until your pack reaches the weight you will carry on the Camino (generally about 10% of your body weight).

Our Walking Days

Here at Prayerful Path, we plan our walks to include a mix of shorter and longer daily distances. This balance keeps your muscles active while still allowing plenty of time in the afternoon to rest your body and feet. A little siesta, a relaxing meal, and a good night’s sleep can make all the difference on the Camino.