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[QUOTE="SuperPilgrim, post: 309930, member: 39039"] Rockfish, The first two days kicked my butt two years ago. It is where 50% of the injuries happen on the Camino but many of them can be avoided. I've spent two years interviewing doctors from the Camino and sports medicine guys back in the USA. I've learned tons and tons. Here is my absolute best advice in bullet form: [LIST] [*]Make sure your pack is as light as you can make it. Most people say 10% of body weight is ideal. I try to go even less. [*]Start as early in the morning as possible. This is the single most important tip that I heard over and over and over from doctors on the Camino. Start at 5am. When you walk in the early morning their is plenty of water in the cool air. Your body is tremendously more efficient. [*]Start early part II. Your biggest enemy for exhaustion is the mid-day heat. Mid-day you walk significantly slower and burn almost 4 times as many calories per kilometer/mile. Avoid the mid-day heat if possible Start early. [*]Stretching after you're done with your hike for the day is critical. Stretch your hamstrings immediately after they hike and once again before bed. Remember that the seated position (in a chair) is probably the worst position for you after a long hike because it allows all of the tendons in your legs to shorten. Obviously you will spend a lot of time seated, but try to stretch those legs whenever possible. [*]Stay hydrated [*]Go at your own pace. [/LIST] You can do this. Enjoy the day. Start early. Start early. Start early. Bob [/QUOTE]
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