Tantalu
New Member
- Time of past OR future Camino
- Camino Frances(2018, 2019), about to walk Camino Norte
*EDIT* If you want to go 10 km per day and smell the roses, this post in NOT for you, so I shall not answer any such comments anymore. This is for people who are intrigued by the challenge of walking long distances. It is not intended to criticize anyone. If you find it helpful great! If not, that's great as well! Do your thing and let me do mine. Buen Camino to everyone.
Introduction: I am not a doctor, a professional athlete, or even a frequent hiker. I barely made it through my first camino, that lasted just 8 days (220 km) with 20 km days. My knees were fried, I had severe joint pain, plantar fasciitis and blisters. It took more than a week to recover when I returned.
Fast forward to today, 4 years older: I did what seemed impossible, with virtually NO extra training. I walked 35 – 48 km every single day for 18 consecutive days, with no knee or foot pain, while carrying 9 - 10 kg on my back, including a computer.
So if you are also interested to join the leagues of the crazies disappearing into the sunset… read on, here is my advice to you. I will tell you *exactly* how I did it.
Important note: I make no money if you buy from the links. They are just products I used and that I poked my eyes out to find.
I. Detailed Itinerary
This is my detailed itinerary (over 40k days are circled). I am in my 30’s, I weight 65 kg and my height is 1,65 cm. So a 10 kg backpack is 15.38% of my bodyweight. It’s a lot. I don’t regulary exercise but I like to cycle for recreation.
I walked 38,6 km on my first day through scorching heat and felt absolutely no pain or fatigue at the end of the day (I had planned a smaller day but I overwalked). Then I arranged to do smaller days to train and adjust my body. For my first marathon (the first I’ve walked in my life) I send my 9 – 10 kg backpack (depending on how much water and food it contained) with correo to my destination and walked with 4-5 kg instead. Day 9 I took the via Romana through a stretch of 20 km of interminable meseta, on thick stones and with no shadow. Still felt fine at the end of the day but the next fatigue caught up with me, so I walked to Leon and took a bus to San Martin (20 km). Day 15 was 38 km, not 46 km, as I chose the 7 km shorter camino route. Other than that I walked all the way with my backpack. On day 17 (48 km) I could have walked more but there was no availabilty on the albergues in front. Since I walked in June, I had to deal with both extreme heat and freezing rain/wind. Most days I started walking at 5:30 in the morning. A few days of cold or lazyness I started as late as 9:00. On one of my marathons I arrived at 15:15. So with no significant stops (1 hour total more or less) you can be at the albergue midday. On other days where I wanted to also do sightseeing (ex. Astorga) I arrived at the albergue at 20:00 – 21:30. My top speed is 6 km/h (speedwalking). In the mornings I could sustain around 2-3 h of 5 km/h walks (with stops). Later with the heat I would drop to 4 km/h or even 3-3,5 on ascents. You need to study how you perform during the course of the day in order to plan accordingly. But as a general rule, as soon as the heat starts (12:30 – 13:00) your speed will fall dramatically.The body doesn’t seem able to deal with heat regulation – homeostasis and athletic performance at the same time. You need to be keep yourself as cool as possible and make sure that your clothes/gear allows for sweat to evaporate (which brings your temperature down) in order to maintain a normal speed.
II. General advice
When you first walk a camino you always carry too much weight. Why? Two reasons, a) lightweight gear is more expensive and you don’t invest in proper equipment since you are just starting out, b) you think you will suffer it out. Well here’s the problem, if you carry too much the problem isn’t your muscles, which get significantly stronger quickly. The problem is inflammation of the ligaments which accumulates over the days, sometimes to the point of you having to stop altogether. Your knees start to hurt, your achilles tendon pinches you, you have pain while stepping on your heels (plantar fasciitis), you might even get shin splits which are microfractions of the tibia. You can’t suffer though these issues, because they can lead to severe damage if ignored. So while it is good to be self sufficient and have everything you need with you, most things you can probably do without if you feel well enough to walk more until you reach a store or albergue that has what you might need. You are not in the wilderness.
So the two more important things are a) carry less and b) take care of your feet every single day. For a) I will give you a detailed packing list. For b) what you have to do is the following:
- Buy expensive athletic socks or merino socks (9 – 20 euros per pair). These should have sewing around the middle of your foot to keep them tight. Your socks should not wrinkle because they will cause blisters. And they shouldn't be hidroscopic (like cotton), meaning they should not swell when getting wet because this also leads to warm feet = blisters. You can get by with only 1 or 2 pairs of proper socks for your whole camino. Make sure to test them beforehand.
- Stop at least twice while walking to apply anti-friction cream on your feet. My routine is 2-fold, first I spray my feet with a cold effect gel from Decathlon and a few seconds later apply this magic, very cheap cream on my feet, that can be bought in many supermarkets in Spain and only costs 2 euros. I went through 2 tubes in 18 days. I do not use vaseline. This cream helps prevent blisters, alleviates pain and also gives you a cooling effect in the scorching heat. Apply liberally.
- Take a cold foot bath every day before going to bed, for at least 20 min. For this I carry a foldable water bucket with me (can be found here https://www.aliexpress.com/item/4000274436958.html?spm=a2g0s.9042311.0.0.27424c4d6rgqKe for 7 euros). You can also stop during the way and use it in cafeterias while taking your snack outside. If you have blisters add salt to the water to disinfect them.
- Use this massage ball from Decathlon before going to sleep (roll it under your soles applying pressure):
- Use walking sticks
Don’t buy the cheapest ones. Check the handle and make sure it is comfortable to hold. Mine have a handle made out of cork, not plastic. Also check that the height is quickly adjustable, meaning your walking sticks should have crasps and not be the rotating kind. I often adjust height while walking, depending on the elevation and prefered walking style for the road. I’ve made custom protrusions on my handles that precisely fit my index finger using quality air-dry clay (Cleopatre brand, made in France). It stuck on the cork surface on it’s own and it already lasted more than 1000 km of walking. This allows me to swing my sticks with ease without needing to grab them too tightly. Don’t hesitate to tweak and adjust your equipent to your body, it really makes a difference.
- Always wear knee braces
The standard knee brace (that looks like a cylinder you slide on your leg) is difficult to wear over pants and tend to fall as you’ve inevitably lose weight on the camino. So I only recommend it for the afternoon while resting, if you have pain, or if you always walk in shorts. I use this type: https://www.aliexpress.com/item/4000001859847.html?spm=a2g0s.9042311.0.0.27424c4dbHO9LX
This can be very easily be adjusted as needed and can be worn over your pants. The only disadvantage is heat retention. I will be testing this more minimal type for my next camino: https://www.aliexpress.com/item/32807478751.html?spm=a2g0s.9042311.0.0.27424c4dbHO9LX
That’s it. That’s how you save your feet and knees. I will cover walking styles and shoes/blister prevention in the next section.
III. Feet types and shoes
Observe how people around you walk. Most men tend to point their feet outwards when walking. The pilgrims that did that seemed to suffer less while walking but had knee pain when descending and are more susceptible to shin splits. This is more a walking style of people with “flat feet” and men. Check the following diagram.
I personally have the opposite problem: a very high arch. The natural position of my feet is slightly inward. This means that most of the weight is carried by my heels which creates imflammation of the plantar fascia, achilles tendon and knee pain. I mostly step with the external part of my foot. This is common in women, as we tend to have a larger pelvis for obvious reasons. Fortunately there is a very easy solution: gel inserts that support the arch of your foot so that the weight gets distributed on a larger part of your foot. I also added an extra gel padding under my heals. Just with these 2 small adjustments I was able to walk 615 km with virtually no foot pain. Study your walking style (look at the soles of a well worn shoe and were you have hard skin on your feet for an easy answer) and understand what is the cause of you pain – your can fix it, promise. Here is an example: https://www.aliexpress.com/item/1005001459166932.html?spm=a2g0s.9042311.0.0.57764c4dafzOj5
But no matter what your feet look like the shoes you use need to have *thick* soles. You should be able to walk on stones without feeling them too much. The inside of your shoes should feel soft. First buy your socks and wear them while buying your shoes, which should be at least 1 size bigger than normal, preferably 1,5 size bigger. Check that your toes have room enough to lift and to open side to side. I find hiking boots too warm from the camino (June to October). Hiking shoes that end at ankle should be enough. Also buy a pair of hiking sandals (I recommend the ones from Decathlon that cost 30 euros), also test them wearing the socks.
I woke in my hiking shoes in the morning when it’s cooler and my feet are less swollen. I switch to my sandals for the rest of the day. Having 2 pairs of shoes is essential to prevent blisters. On that note, study your toes and check which ones touch each other – those will probably blister. It’s usually the little toes. Cover them the touching areas with hydrocolloid patches or wear a silicone separator while walking. Patches should be applied *before* a blister forms, not after.
IV. Walking styles
It’s amazing to me how most pilgrims use the same walking style on every surface. Athletic walking isn’t automatic – it requires concentration and conscious stepping. Most people do not seem to know how to use their walking sticks and instead just drag them along with a clacking sound. So let’s start with that.
Walking sticks are there for two reasons. First of all when you have weight on your back you tend to alter your posture by leaning forward. This forces you to bend your knees and put’s stain on the ligaments. By holding the sticks in front of you are able to transfer some of the weight to your hands and stabilise your posture so you can walk more naturally despite the weight. Second there are to help you push the ground the moment you also push the ground with your back foot to propel in forward. This is immensely helpful and if you sychnronise hand and foot this gives you crazy speed. But you need to put some force in your biceps and use the muscles in your hands, they don’t tire so easily, which is very helpful. As a plus you will get some nice, strong arms. Lastly ascents and descends become safer, sticks prevent a fall on slippery ground.
Now about walking… I use four styles, which I named olympic walk, powerwalk, the “swag” and “beach walk”. They are all different from my “normal” walk. They allow me to go faster when I want to or rest some muscles for a while. For the first one lean forward as in a running position and stick your butt out. Stand tall so that the weight is carried by your shoulders, leaving your lower body free to move. Look down (holding your head up is tiresome). Now propel yourself forward walking your feet one in from of the other, taking very big steps by swinging your pelvis. Check videos of “racewalking” on youtube for detailed explanations. Powerwalk in similar but in this case you take big steps without swinging your pelvis too much, which strains the hip joint if you do it too much. The “swag” is a very cool walk where you also swing your shoulders while walking (think rappers walking in videoclips), you are mostly relaxed when doing it. Beach walk is for descends and when you get tired of walking on rocks, mostly works with sandals. You open you toes wide and keep them like that. Then you imagine you are walking on sand trying to feel it with your whole sole. You propel yourself forward by first touching your spread toes and then the ball of the foot.
To maintain rhythm use music. Always step on the beat.
6 km/h songs:
5 km/h songs:
4+ km/h song:
IV. Packing list
1) Backpack: It needs to have side pockets, as well as pockets on the hip straps. You need to be able to grab your water bottle , money and snacks while walking, without having to take the backpack off. Also desirable a space between your back and the backpack for sweat evaporation. I have this one: https://www.aliexpress.com/item/32880245260.html?spm=a2g0s.9042311.0.0.27424c4dI8Q1vb
2) Sun hat: With a large brim to cover the backside of your neck and your ears. You survive the meseta by pulling the brim and covering the interminable horizon which makes you feel disheartened with the distance you have to travel. You protect your face from the sun. Foldable. I like this one: https://www.aliexpress.com/item/32982924429.html?spm=a2g0s.9042311.0.0.27424c4d8WSHCc
3) Rain coat & rain cover for your backpack
4) For the feet: Gel frio piernas cansadas, cold spray, foldable water bucket, decathlon small massage ball, gel inserts for the shoes
5) Pharmacy: hidrocolloid patches, large hanzaplast that you can cut to size, needle and dental floss to thread blisters, magnesium pills (prevent cramps), Brexin (strong antiflammatory), paracetamol (mild antiflammatory/pain killer), mesulid (strong pain killer),caffeine pills (optional when tired), small scissors, sunscreen
6) Hiking shoes and hiking sandals
7) Toiletries: Beware, these can get heavy very quickly. I have only a good quality bar of soap that is used as shampoo, shower gel and for washing clothes. Toothpaste transfered in small plastic container. Toothbrush with container. Small face cream (coconut oil) and lipbalm. Perfume in a small container: https://www.aliexpress.com/item/4000835004711.html?spm=a2g0s.9042311.0.0.27424c4dwPCa0K
If you feel like taking more things transfer them in small plastic containers. Nail clipper.
8) Feminine hygiene: reusable menstual cup (does not bother you at all while walking), washable pad (for the night)
9) For sleeping: Silk liner (30 euros from decathlon), a pair of shorts, a t-shirt, eye mask, earplugs (2 pairs)
10) Clothes:
2 pairs of quality socks, 1 pair yoga pants, 1 pair hiking pants with detachable sleeves, 2 hiking t-shirts, 2 pairs of underware (choose shorts with sweat evaporation and antibacterial treatment to prevent rushes), 2 pairs of athletic bras, 1 white long sleeve blouse with hood (can be worn in the sun), 2 bandanas, 1 thick fleece jacket for the cold, 1 multiway dress, sunglasses, 1 big travel towel (whole body)
Note on the 2 bandanas: amazingly useful. One is used as a head band to protect your ears from cold and heat and to hold your hair. The other goes around the neck for the same reasons, can be pulled over your nose when needed. In the heat wet them both – they will keep you cool.
11) Water bottle that closes securely (3 euro from decathlon). I always carry 800 ml to 1,300 ml of water with me.
12) Food: This can be salty nuts, chocolate, tuna can, chorizo, bread, candy, fruit.
13) Small backpack that foldes tiny (for grocery shopping and if you need to send your backpack forward)
14) Walking sticks
15) Mobile and charger
Buen camino and see you on the way!
The (now) veteran
Introduction: I am not a doctor, a professional athlete, or even a frequent hiker. I barely made it through my first camino, that lasted just 8 days (220 km) with 20 km days. My knees were fried, I had severe joint pain, plantar fasciitis and blisters. It took more than a week to recover when I returned.
Fast forward to today, 4 years older: I did what seemed impossible, with virtually NO extra training. I walked 35 – 48 km every single day for 18 consecutive days, with no knee or foot pain, while carrying 9 - 10 kg on my back, including a computer.
So if you are also interested to join the leagues of the crazies disappearing into the sunset… read on, here is my advice to you. I will tell you *exactly* how I did it.
Important note: I make no money if you buy from the links. They are just products I used and that I poked my eyes out to find.
I. Detailed Itinerary
This is my detailed itinerary (over 40k days are circled). I am in my 30’s, I weight 65 kg and my height is 1,65 cm. So a 10 kg backpack is 15.38% of my bodyweight. It’s a lot. I don’t regulary exercise but I like to cycle for recreation.
I walked 38,6 km on my first day through scorching heat and felt absolutely no pain or fatigue at the end of the day (I had planned a smaller day but I overwalked). Then I arranged to do smaller days to train and adjust my body. For my first marathon (the first I’ve walked in my life) I send my 9 – 10 kg backpack (depending on how much water and food it contained) with correo to my destination and walked with 4-5 kg instead. Day 9 I took the via Romana through a stretch of 20 km of interminable meseta, on thick stones and with no shadow. Still felt fine at the end of the day but the next fatigue caught up with me, so I walked to Leon and took a bus to San Martin (20 km). Day 15 was 38 km, not 46 km, as I chose the 7 km shorter camino route. Other than that I walked all the way with my backpack. On day 17 (48 km) I could have walked more but there was no availabilty on the albergues in front. Since I walked in June, I had to deal with both extreme heat and freezing rain/wind. Most days I started walking at 5:30 in the morning. A few days of cold or lazyness I started as late as 9:00. On one of my marathons I arrived at 15:15. So with no significant stops (1 hour total more or less) you can be at the albergue midday. On other days where I wanted to also do sightseeing (ex. Astorga) I arrived at the albergue at 20:00 – 21:30. My top speed is 6 km/h (speedwalking). In the mornings I could sustain around 2-3 h of 5 km/h walks (with stops). Later with the heat I would drop to 4 km/h or even 3-3,5 on ascents. You need to study how you perform during the course of the day in order to plan accordingly. But as a general rule, as soon as the heat starts (12:30 – 13:00) your speed will fall dramatically.The body doesn’t seem able to deal with heat regulation – homeostasis and athletic performance at the same time. You need to be keep yourself as cool as possible and make sure that your clothes/gear allows for sweat to evaporate (which brings your temperature down) in order to maintain a normal speed.
II. General advice
When you first walk a camino you always carry too much weight. Why? Two reasons, a) lightweight gear is more expensive and you don’t invest in proper equipment since you are just starting out, b) you think you will suffer it out. Well here’s the problem, if you carry too much the problem isn’t your muscles, which get significantly stronger quickly. The problem is inflammation of the ligaments which accumulates over the days, sometimes to the point of you having to stop altogether. Your knees start to hurt, your achilles tendon pinches you, you have pain while stepping on your heels (plantar fasciitis), you might even get shin splits which are microfractions of the tibia. You can’t suffer though these issues, because they can lead to severe damage if ignored. So while it is good to be self sufficient and have everything you need with you, most things you can probably do without if you feel well enough to walk more until you reach a store or albergue that has what you might need. You are not in the wilderness.
So the two more important things are a) carry less and b) take care of your feet every single day. For a) I will give you a detailed packing list. For b) what you have to do is the following:
- Buy expensive athletic socks or merino socks (9 – 20 euros per pair). These should have sewing around the middle of your foot to keep them tight. Your socks should not wrinkle because they will cause blisters. And they shouldn't be hidroscopic (like cotton), meaning they should not swell when getting wet because this also leads to warm feet = blisters. You can get by with only 1 or 2 pairs of proper socks for your whole camino. Make sure to test them beforehand.
- Stop at least twice while walking to apply anti-friction cream on your feet. My routine is 2-fold, first I spray my feet with a cold effect gel from Decathlon and a few seconds later apply this magic, very cheap cream on my feet, that can be bought in many supermarkets in Spain and only costs 2 euros. I went through 2 tubes in 18 days. I do not use vaseline. This cream helps prevent blisters, alleviates pain and also gives you a cooling effect in the scorching heat. Apply liberally.
- Take a cold foot bath every day before going to bed, for at least 20 min. For this I carry a foldable water bucket with me (can be found here https://www.aliexpress.com/item/4000274436958.html?spm=a2g0s.9042311.0.0.27424c4d6rgqKe for 7 euros). You can also stop during the way and use it in cafeterias while taking your snack outside. If you have blisters add salt to the water to disinfect them.
- Use this massage ball from Decathlon before going to sleep (roll it under your soles applying pressure):
500 Small Massage Ball -
This ball is designed for self-massaging after sports. It allows you to give your muscles and trigger points a deep massage.Need to relax your muscles (feet, back, legs, etc.) after sports? Small and easy to slip into your bag, this ball is the perfect tool for an effective massage.
www.decathlon.com.gr
Don’t buy the cheapest ones. Check the handle and make sure it is comfortable to hold. Mine have a handle made out of cork, not plastic. Also check that the height is quickly adjustable, meaning your walking sticks should have crasps and not be the rotating kind. I often adjust height while walking, depending on the elevation and prefered walking style for the road. I’ve made custom protrusions on my handles that precisely fit my index finger using quality air-dry clay (Cleopatre brand, made in France). It stuck on the cork surface on it’s own and it already lasted more than 1000 km of walking. This allows me to swing my sticks with ease without needing to grab them too tightly. Don’t hesitate to tweak and adjust your equipent to your body, it really makes a difference.
- Always wear knee braces
The standard knee brace (that looks like a cylinder you slide on your leg) is difficult to wear over pants and tend to fall as you’ve inevitably lose weight on the camino. So I only recommend it for the afternoon while resting, if you have pain, or if you always walk in shorts. I use this type: https://www.aliexpress.com/item/4000001859847.html?spm=a2g0s.9042311.0.0.27424c4dbHO9LX
This can be very easily be adjusted as needed and can be worn over your pants. The only disadvantage is heat retention. I will be testing this more minimal type for my next camino: https://www.aliexpress.com/item/32807478751.html?spm=a2g0s.9042311.0.0.27424c4dbHO9LX
That’s it. That’s how you save your feet and knees. I will cover walking styles and shoes/blister prevention in the next section.
III. Feet types and shoes
Observe how people around you walk. Most men tend to point their feet outwards when walking. The pilgrims that did that seemed to suffer less while walking but had knee pain when descending and are more susceptible to shin splits. This is more a walking style of people with “flat feet” and men. Check the following diagram.
I personally have the opposite problem: a very high arch. The natural position of my feet is slightly inward. This means that most of the weight is carried by my heels which creates imflammation of the plantar fascia, achilles tendon and knee pain. I mostly step with the external part of my foot. This is common in women, as we tend to have a larger pelvis for obvious reasons. Fortunately there is a very easy solution: gel inserts that support the arch of your foot so that the weight gets distributed on a larger part of your foot. I also added an extra gel padding under my heals. Just with these 2 small adjustments I was able to walk 615 km with virtually no foot pain. Study your walking style (look at the soles of a well worn shoe and were you have hard skin on your feet for an easy answer) and understand what is the cause of you pain – your can fix it, promise. Here is an example: https://www.aliexpress.com/item/1005001459166932.html?spm=a2g0s.9042311.0.0.57764c4dafzOj5
But no matter what your feet look like the shoes you use need to have *thick* soles. You should be able to walk on stones without feeling them too much. The inside of your shoes should feel soft. First buy your socks and wear them while buying your shoes, which should be at least 1 size bigger than normal, preferably 1,5 size bigger. Check that your toes have room enough to lift and to open side to side. I find hiking boots too warm from the camino (June to October). Hiking shoes that end at ankle should be enough. Also buy a pair of hiking sandals (I recommend the ones from Decathlon that cost 30 euros), also test them wearing the socks.
I woke in my hiking shoes in the morning when it’s cooler and my feet are less swollen. I switch to my sandals for the rest of the day. Having 2 pairs of shoes is essential to prevent blisters. On that note, study your toes and check which ones touch each other – those will probably blister. It’s usually the little toes. Cover them the touching areas with hydrocolloid patches or wear a silicone separator while walking. Patches should be applied *before* a blister forms, not after.
IV. Walking styles
It’s amazing to me how most pilgrims use the same walking style on every surface. Athletic walking isn’t automatic – it requires concentration and conscious stepping. Most people do not seem to know how to use their walking sticks and instead just drag them along with a clacking sound. So let’s start with that.
Walking sticks are there for two reasons. First of all when you have weight on your back you tend to alter your posture by leaning forward. This forces you to bend your knees and put’s stain on the ligaments. By holding the sticks in front of you are able to transfer some of the weight to your hands and stabilise your posture so you can walk more naturally despite the weight. Second there are to help you push the ground the moment you also push the ground with your back foot to propel in forward. This is immensely helpful and if you sychnronise hand and foot this gives you crazy speed. But you need to put some force in your biceps and use the muscles in your hands, they don’t tire so easily, which is very helpful. As a plus you will get some nice, strong arms. Lastly ascents and descends become safer, sticks prevent a fall on slippery ground.
Now about walking… I use four styles, which I named olympic walk, powerwalk, the “swag” and “beach walk”. They are all different from my “normal” walk. They allow me to go faster when I want to or rest some muscles for a while. For the first one lean forward as in a running position and stick your butt out. Stand tall so that the weight is carried by your shoulders, leaving your lower body free to move. Look down (holding your head up is tiresome). Now propel yourself forward walking your feet one in from of the other, taking very big steps by swinging your pelvis. Check videos of “racewalking” on youtube for detailed explanations. Powerwalk in similar but in this case you take big steps without swinging your pelvis too much, which strains the hip joint if you do it too much. The “swag” is a very cool walk where you also swing your shoulders while walking (think rappers walking in videoclips), you are mostly relaxed when doing it. Beach walk is for descends and when you get tired of walking on rocks, mostly works with sandals. You open you toes wide and keep them like that. Then you imagine you are walking on sand trying to feel it with your whole sole. You propel yourself forward by first touching your spread toes and then the ball of the foot.
To maintain rhythm use music. Always step on the beat.
6 km/h songs:
IV. Packing list
1) Backpack: It needs to have side pockets, as well as pockets on the hip straps. You need to be able to grab your water bottle , money and snacks while walking, without having to take the backpack off. Also desirable a space between your back and the backpack for sweat evaporation. I have this one: https://www.aliexpress.com/item/32880245260.html?spm=a2g0s.9042311.0.0.27424c4dI8Q1vb
2) Sun hat: With a large brim to cover the backside of your neck and your ears. You survive the meseta by pulling the brim and covering the interminable horizon which makes you feel disheartened with the distance you have to travel. You protect your face from the sun. Foldable. I like this one: https://www.aliexpress.com/item/32982924429.html?spm=a2g0s.9042311.0.0.27424c4d8WSHCc
3) Rain coat & rain cover for your backpack
4) For the feet: Gel frio piernas cansadas, cold spray, foldable water bucket, decathlon small massage ball, gel inserts for the shoes
5) Pharmacy: hidrocolloid patches, large hanzaplast that you can cut to size, needle and dental floss to thread blisters, magnesium pills (prevent cramps), Brexin (strong antiflammatory), paracetamol (mild antiflammatory/pain killer), mesulid (strong pain killer),caffeine pills (optional when tired), small scissors, sunscreen
6) Hiking shoes and hiking sandals
7) Toiletries: Beware, these can get heavy very quickly. I have only a good quality bar of soap that is used as shampoo, shower gel and for washing clothes. Toothpaste transfered in small plastic container. Toothbrush with container. Small face cream (coconut oil) and lipbalm. Perfume in a small container: https://www.aliexpress.com/item/4000835004711.html?spm=a2g0s.9042311.0.0.27424c4dwPCa0K
If you feel like taking more things transfer them in small plastic containers. Nail clipper.
8) Feminine hygiene: reusable menstual cup (does not bother you at all while walking), washable pad (for the night)
9) For sleeping: Silk liner (30 euros from decathlon), a pair of shorts, a t-shirt, eye mask, earplugs (2 pairs)
10) Clothes:
2 pairs of quality socks, 1 pair yoga pants, 1 pair hiking pants with detachable sleeves, 2 hiking t-shirts, 2 pairs of underware (choose shorts with sweat evaporation and antibacterial treatment to prevent rushes), 2 pairs of athletic bras, 1 white long sleeve blouse with hood (can be worn in the sun), 2 bandanas, 1 thick fleece jacket for the cold, 1 multiway dress, sunglasses, 1 big travel towel (whole body)
Note on the 2 bandanas: amazingly useful. One is used as a head band to protect your ears from cold and heat and to hold your hair. The other goes around the neck for the same reasons, can be pulled over your nose when needed. In the heat wet them both – they will keep you cool.
11) Water bottle that closes securely (3 euro from decathlon). I always carry 800 ml to 1,300 ml of water with me.
12) Food: This can be salty nuts, chocolate, tuna can, chorizo, bread, candy, fruit.
13) Small backpack that foldes tiny (for grocery shopping and if you need to send your backpack forward)
14) Walking sticks
15) Mobile and charger
Buen camino and see you on the way!
The (now) veteran
Last edited: