LOTUS EATERS TRAVEL

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HOW TO TRAIN FOR THE CAMINO: A CAMINO TRAINING PLAN THAT DOESN’T JUST INCLUDE WALKING.

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Training for the Camino de Santiago isn’t just about walking long distances. Sure, walking is essential. But to avoid injury, feel strong, and actually enjoy the experience day after day, your training plan should include strength training, mobility work, and yoga too.

This guide is based on my personal experience walking long-distance trails, including walking the Camino multiple times, and my work as a yoga teacher. I’ve included the training plan I follow myself, as well as tips on how to adapt it depending on your starting point.

Why Training for the Camino Matters

Walking 800km across Spain (or any long-distance Camino) is no small feat. Whether you’re walking 10km or 30km a day, your body will be under repetitive stress. Training properly reduces your risk of injury, improves your endurance, and helps make each day more enjoyable.

You don’t need to be a super athlete to walk the Camino. But you do need to be prepared — especially for walking every single day, often with a backpack. Training can make the difference between enjoying the journey and simply surviving it.

A Balanced Camino Training Plan

An effective training plan for the Camino should focus on:

1. Walking — to build up stamina and get used to daily movement.
2. Strength training — to support your joints and backpack weight.
3. Yoga and mobility — to improve flexibility, recovery and body awareness.

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How to Train for the Camino

1. Walking: Build Your Base

Beginners (or irregular walkers)

• Start 4–6 months before your Camino, walking 2–3 times per week.
• Begin with 5km and build up to longer distances.
• Introduce one longer walk each week, gradually increasing to 15–25km.
• Add variety by walking different terrain (parks, hills, uneven ground).

Intermediate/active walkers

• Focus on back-to-back walking days (i.e. walking on Saturday and Sunday).
• Practice walking with a backpack, gradually increasing the weight to what you’ll carry on the Camino.
• Try to walk at least once with your full pack for 20–25km to test gear and endurance.

Tips

• Train in the shoes, socks, and clothes you’ll wear on the Camino.
• Use walking as part of your daily routine (walk instead of drive where possible).
• Add some hill training if your route includes elevation (e.g. Camino Primitivo or Norte).

2. Strength Training: Support and Prevent Injury

Strong muscles mean better endurance, more stability, and less joint pain. Strength training supports your knees, hips, and back — especially under a heavy pack.

Key areas to strengthen:

• Glutes (your powerhouse for walking)
• Hamstrings and quads
• Core muscles (abs and lower back)
• Hip flexors and ankles

My go-to strength exercises:

• Squats (and squat jumps)
• Lunges (forward, reverse or walking lunges)
• Mini-band walks (great for glutes)
• Step-ups (onto a box or stairs)
• Planks and plank variations (shoulder taps, side planks)

Start with bodyweight, then add resistance bands or your backpack for extra challenge. Focus on 2–3 strength sessions per week, 20–30 minutes each.

If you want a more structured plan to follow, there are some great resources on YouTube. Look for full body or or leg strength workouts with a focus on compound movements.

3. Yoga: Flexibility, Recovery and Mental Focus

Yoga is the perfect complement to walking and strength training. It improves flexibility, keeps your joints healthy, and helps you recover faster. Plus, it can help with mental endurance on long, tough days.

Including yoga as part of your Camino training plan is particularly important if you have a desk job. The reason is that our muscles can become really tight from sitting down for long periods. So, spending a few months stretching can be of huge benefit before you start walking every day on the Camino.

Best yoga poses for Camino training:

• High Lunge – builds leg and glute strength
• Tree Pose – improves balance and ankle stability
• Boat Pose – strengthens the core and hip flexors
• Plank Variations – builds full-body strength and endurance
• Hand-to-Toe Pose – works balance and body awareness

Include yoga 2–3 times a week, even if it’s just 10–15 minutes. Add short sessions after walks to stretch out tight muscles. I also recommend having a few go-to poses for pre-walk warm-ups and post-walk recovery.

I have created some yoga routines, specifically for hiking. You can find them below:

Camino Training Plan (PDF)

To help you bring all of this together, I’ve created a 12 week Camino training plan. You can find it as a printable PDF below.

Stretching on route

Whilst training before the Camino is key, it’s also important to stretch before each day of walking (a few minutes is beneficial) and at the end of the day. This will stop you feeling quite so stiff when you wake up the next day.

Pre Hike Stretches

Here’s a short video of some hiking warm up stretches you can do on the Camino before you start your day.

After hike stretches

Here’s a short video of some “post hike” stretches you can do. And don’t worry, you can do these from the comfort of your bunk!

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Would you like us to plan your walk for you?

Embark on a journey of a lifetime with Lotus Eaters Travel Planning, where we turn your dream of long-distance walking into a meticulously planned reality.

Our passion for exploration, love for diverse cultures, and commitment to providing an unparalleled experience drive us to offer personalized consultation services for some of the world’s most iconic walking trails

Find out more here.

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