{"id":34981,"date":"2024-09-23T09:50:37","date_gmt":"2024-09-23T12:50:37","guid":{"rendered":"https:\/\/geartips.club\/blog\/how-to-prepare-your-body-and-mind-for-the-camino-de-santiago\/"},"modified":"2024-09-23T09:50:37","modified_gmt":"2024-09-23T12:50:37","slug":"how-to-prepare-your-body-and-mind-for-the-camino-de-santiago","status":"publish","type":"post","link":"https:\/\/geartips.club\/blog\/en\/how-to-prepare-your-body-and-mind-for-the-camino-de-santiago\/","title":{"rendered":"How to prepare your body and mind for the Camino de Santiago"},"content":{"rendered":"

Those setting off for the Camino de Santiago need to have both their body and mind well-prepared to face the challenges that arise during the days of pilgrimage.<\/p>\n

The first thing pilgrims should do when deciding to head toward Santiago de Compostela is a complete medical check-up, including clinical exams, an ergometric test, among others, to ensure they are fit to walk for consecutive days. The tests will also help physical trainers create the best training plan considering each person\u2019s particularities.<\/p>\n

Ana Zimmer, personal trainer and mountaineer, recommends that pilgrims start preparing a year in advance to get to know their bodies well before beginning the Camino de Santiago. If that is not possible, she suggests a minimum of six months.<\/p>\n

According to the trainer, physical preparation should focus on weight training; however, unlike hypertrophy training, the priority should be strengthening the ankles, knees, and hips. To avoid pain and injuries caused by the backpack\u2019s weight, it\u2019s also important to strengthen the core (abdominals and lower back), as well as shoulders, back, and chest.<\/p>\n

\u201cThe focus should be on training to prevent injuries and strengthen the areas that will be most active during the walk. I emphasize mobility and strengthening of ankles and calves, which are essential for the long days of walking during the pilgrimage. Therefore, it\u2019s not a strength workout with heavy loads. The sets and repetitions are different from hypertrophy training. We work a lot with isometric exercises, for example.\u201d<\/p>\n

In addition to gym equipment, Ana Zimmer highlights the efficiency of resistance bands, which can be used at the gym or at home to strengthen the ankles and hip area.<\/p>\n

Longer hiking experiences also help evaluate how your feet behave in the boots or shoes chosen for the pilgrimage. Varying terrains, as well as training uphill and downhill, is also important. \u201cGoing up and down grassy areas, using the side of your body, works on ankle stability,\u201d Ana reinforces. Another recommendation is to include hikes with your backpack on, gradually increasing the load to test the upper body.<\/p>\n

Living in Barcelona, Pedro Lacaz Amaral, in addition to reinforcing his gym routine, intensified the walks he already practiced, adopting different strategies to prepare for the Camino de Santiago. \u201cI started walking home from the office, which I used to do by bike. It\u2019s about 10 km. On weekends, I extended the walk to about 15 km, going up and down mountains, carrying on my back the backpack with the weight I intended to take on the pilgrimage.\u201d<\/p>\n

\"Pedro
\nPedro Lacaz Amaral<\/span><\/p>\n

Having prior pilgrimage experience also helps as training and as a way to understand your body. One year before setting off for the Camino de Santiago, Marianna Sergio completed a pilgrimage in Rio Grande do Sul, the Caminhos de Caravaggio, covering 200 km through the cities of Canela, Gramado, Nova Petr\u00f3polis, Caxias do Sul, and Farroupilha. It was 11 days walking about 20 km per day. Between the two pilgrimages, she prepared physically with weight training three times a week, strengthening calves and ankles, and spinning to build strength and endurance in the lower muscles.<\/p>\n

Techniques for Climbing the Pyrenees and O Cebreiro and Descending Zubiri and Molinaseca<\/h2>\n

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Ana\u2019s recommendation for tackling the climbs of the Pyrenees and O Cebreiro is to walk slowly, with small steps, maintaining a steady pace to avoid excessive stops to catch your breath. Another tip to save energy and avoid becoming breathless is to walk in a zigzag pattern. \u201cWhen we face a steep climb on the trails, we always say: \u2018Walk like an old person and arrive like new.\u2019 There\u2019s no point in trying to walk fast to get there sooner. You\u2019ll just burn fuel.\u201d<\/p>\n

On the steep descents of Zubiri and Molinaseca, calmness and attention must be doubled. \u201cIt\u2019s during descents that people end up injuring their ankles and knees, as well as hips. If the slope is steep, you should lean your torso slightly backward and go down slowly to avoid accidents and injuries.\u201d<\/p>\n

One technique recommended by Ana to make both climbs and descents easier is to walk sideways, alternating your feet in slow steps. The position and movement, according to Ana, are similar to walking with crampons in the snow. \u201cWalking like this, the strength of your heels, glutes, and posterior muscles will help in both climbs and descents. Going up on your toes, as many people do, overloads the quadriceps, smaller muscles that fatigue faster.\u201d<\/p>\n

\nAna Zimmer is a Gear Tips partner. Subscribers get discounts.<\/a>\n<\/div>\n

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Train Walks with Trekking Poles<\/h2>\n

Trekking poles are very popular among Camino de Santiago pilgrims. In addition to saving energy, they make it easier to maintain balance by distributing the effort between upper and lower limbs. \u201cYou should take a step, hold your center of gravity, and move your arms with the motion of the poles, which will help reduce the impact not only on your knees but also on the soles of your feet\u2014an area prone to blisters during the pilgrimage,\u201d recommends Ana Wanke.<\/p>\n

To Avoid Cramps, Stay Hydrated<\/h2>\n

In addition to strengthening muscles, hydration is essential to prevent cramps, as well as maintaining a balanced diet, practicing active warm-ups before physical activity, and stretching afterward. If cramps occur, perform light stretching and circular massage on the affected area. In case of lingering pain, a warm compress is recommended to relax the muscles and relieve discomfort.<\/p>\n

How to Avoid Blisters During the Camino de Santiago<\/h2>\n

During the pilgrimage, it\u2019s common for feet to sweat, and moisture facilitates blister formation. \u201cDuring our stride, we use our heels and forefeet a lot. These are the most fragile areas that can suffer from constant effort, friction, and impact, causing pain and blisters during the walk,\u201d explains Ana Wanke.<\/p>\n

On his first pilgrimage, via the Central Portuguese Way, H\u00e9lio Ara\u00fajo had a rather painful experience. \u201cI had blisters from the first to the last day. I wasn\u2019t used to walking many kilometers per day, and due to adrenaline, I walked at a fast pace, which I believe contributed to blister formation. Another mistake was not using the trekking poles I had in my backpack.\u201d<\/p>\n

Two years later, when crossing the French Way, H\u00e9lio, in addition to using poles every day, applied creams to his feet to prevent blisters and stopped every three hours of walking to take off his boots, change socks, and let his feet breathe. \u201cI didn\u2019t get a single blister on the Caminos I did afterward,\u201d says the journalist and photographer who has completed the pilgrimage to Santiago de Compostela five times on different routes.<\/p>\n

Physically prepared, Marianna Sergio never imagined that her feet would be a problem during the walk. In addition to researching foot care extensively, she already owned shoes for long walks, wore double-layer socks, and kept her feet moisturized. During her pilgrimage on the Caminhos de Caravaggio, her feet remained intact, but during the Camino de Santiago, blisters multiplied on the forefoot and between her toes, which Marianna attributed to the uneven terrain and long daily distances.<\/p>\n

Marianna says that due to a tight schedule, she had not planned any rest days, which worsened her condition. While people around her walked between 21 and 24 km per day, she sometimes reached 27 km. On one particular day, she covered 32 km. \u201cI began to notice that when I walked more than 25 km in a day, my feet suffered. I reached a very critical point where I couldn\u2019t place both feet on the ground. On top of that, my ankles were swollen.\u201d After receiving care at a health post, Marianna, like H\u00e9lio, started taking breaks to protect her feet.<\/p>\n

Foot Care on the Camino de Santiago: Recommendations from Ana Wanke<\/h2>\n

At Ana Wanke Turismo e Aventura, clients take several classes with essential guidance for the Camino de Santiago pilgrimage. One of them, taught by Ana, focuses on foot care. Here are some tips:<\/p>\n