Training Question

[QuailHiker]

I realize that training and getting into “Camino shape” is very specific to each individual, but I’m hopeful of getting feedback from Camino veterans. I am a 65-year old male planning to do the Camino Frances this spring. I run regularly (around 15+ miles each week), with a weekly long run of about 6 miles. I also backpack, carrying between 40 and 50 pounds for week-long trips. My question is how much walking should I do in advance of my Camino? I’ve done one long walk (~ 8 miles) so far, and plan to continue my running regimen until the Camino, possibly with a half-marathon about a month before I leave. Will this reasonably substitute for walking, or do I also need to do long walks back-to-back to better prepare me for the “daily grind”? Thanks!

Fred

 

[Mark Lee]

Heck, you sound like you are in way better shape than the average pilgrim.
I've done three Camino Frances in my fifties with no prior specific training besides the weight lifting and running I do anyway. I had no problems besides the usual sore knees and feet everyone gets.
Just pack as light and practical as you can. Just like when you do actual backpacking. The Camino isn't backpacking in the traditional sense. More like really long day hikes.
cheers

 

[Deleted member 43985]

I would add that regardless of the mileage that you put on pre-Camino, try to do as much of it as possible with your loaded pack on. I trained for months in advance without a pack on and the first day of the Camino with a loaded pack made my hips feel like they were about 1 degree away from spontaneous combustion!
Buen Camino
Jordon

 

[tomnorth]

It seems you have your bases covered on cardio. You don't mention strength training. The ascents and descents of the CF can be hard on knees, quads, glutes and hamstrings. I did one legged squats and step ups prior to my Camino, both with 40 lbs of weights added (2-20 lb Dumbbells). I also found core strength to be really important in keeping the back safe when carrying a 22 lb pack day upon day. I do push-ups and scissor & bicycle kicks on a foam roller for core strength.

 

[HeidiL]

We do no specific training at all, just start slowly and enjoy the walk. You sound as if you will have no problems at all.

 

[C clearly]

Do enough walking to ensure that your walking shoes and clothes are perfect.

 

[koilife]

My suggestion is to work into it progressively over the first week or so of the Camino itself, which will provide the necessary training, provided you don't overdo things too early. Your single day fitness is already there, let alone after finishing the half-marathon. The question will be the accumulated effect of day after day. That was the part I underestimated and had to adjust to or risk tendinitis.

Your Camino backpack need be no more than 14-20 lbs, so it will feel lightweight indeed compared to your more traditional "turtle back" backpacking trips. If you're used to serious three-day mountain backpacking trips with a heavy pack, then you've also got the requisite leg strength for the Camino. (I'm from Colorado, so the Pyrenees and Picos are more like foothills, from the perspective of both training and altitude.)

 

[lrisvold]

I realize that training and getting into “Camino shape” is very specific to each individual, but I’m hopeful of getting feedback from Camino veterans. I am a 65-year old male planning to do the Camino Frances this spring. I run regularly (around 15+ miles each week), with a weekly long run of about 6 miles. I also backpack, carrying between 40 and 50 pounds for week-long trips. My question is how much walking should I do in advance of my Camino? I’ve done one long walk (~ 8 miles) so far, and plan to continue my running regimen until the Camino, possibly with a half-marathon about a month before I leave. Will this reasonably substitute for walking, or do I also need to do long walks back-to-back to better prepare me for the “daily grind”? Thanks!

Fred

I did the Camino Frances last summer for the first time. Being from Iowa, I walked lots of relatively flat terrain for 3-10 miles here and there. In hindsight, I wish I would have spent more time working on going up and down rather than distances because that was honestly harder for me. I would get your knees used to going up and especially down. The impact was much tougher than I had imaged and I'm only 30. Hope that helps, and buen camino!

 

[CaminoDebrita]

I think that actually being on Camino will fine-tune what you may have missed in your already-established workouts.

As C clearly said, make sure you are happy with your boots and clothes and gear. Make sure that you will be able to layer to warm up, and take things off fast as needed to cool down. Have rain gear quickly and easily accessible. Pack light.

 

[Dutch]

Being a runner gives you no guarantees that all will be fine on the camino. Running and walking are two totally different things. Trust me, i know. As a runner i can say, i've been there

You are in better shape than most pilgrims out there. If you make sure your footwear is good (trail/runners i take it??) all wil probably be good.

 

[lessonslearnedabroad]

I did the CF last year from SJPP, with only a few training hikes prior since I was busy working. Now, I'm 30 so obviously we are coming from different angles here, but you are likely already in good enough shape. Your body will be tired and sore, because walking 20-30km every day has that effect, regardless of your training.

I would suggest replacing your runs with longer walks with a pack. Nothing crazy, but a few 10km walks will do wonders

The key, though, is footwear. Having well-fitting, comfortable footwear is what makes or breaks a Camino imho.

 

[QuailHiker]

Thanks, folks! Sounds like some longer walks with the loaded pack I intend to carry would be prudent, along with adding some lunges and similar lower-body work to bi-weekly strength sessions. I've been wearing my intended shoes for a while now (Merrell Blaze Mid) and am pretty pleased with the fit and weight.

 

[zzotte]

Quail, I think you will not have any problems walking however many miles you want based on your fitness level already, if are not doing it maybe its a good time to start its some leg and back work like squats, lunges and as some of the members suggested school bleachers it does wonders for the legs and it will help with climbing do some dead lifts and you are set, as you know, running, walking and climbing uses all different muscle groups. One more thing drop the weight of your pack spring? IMHO 10 lbs plus food and water its going to be more then enough

Buen Camino
Zzotte

 

[movinmaggie]

You don't say where you are starting. If it is from StJPdP, I would agree that perhaps more up/ down hill workouts with the weight you will be walking with. Many folks over- do their training. Most important no matter how fit you are; take it easy the first two days . Welcome and Buen Camino.

 

[spursfan]

Walking is the best exercise for walking - and lots of the ascents on the CF rise steadily - just make sure beforehand that your footwear doesn't give you blisters - and pack as light as you can - buy a 20L pack and force yourself to make hard choices before you leave home

 

[Saint Mike II]

I agree with Mark (first reply). You appear to be "fit", as your load on the Camino should be a lot lighter - say less than 25 lbs (12 kg) including water and daily snacks - you might be tempted to "fly" up the first day's hills. My suggestion - take the first 3-5 days slow and steady; get for feet and body "camino fit", this breaking-in may take from St Jean to Pamplona. Buen Camino and Good luck - go and enjoy!!

 

[AlwynWellington]

Will this reasonably substitute for walking, or do I also need to do long walks back-to-back to better prepare me for the “daily grind”?

Heck, you sound like you are in way better shape than the average pilgrim.

ry to do as much of it as possible with your loaded pack on

The ascents and descents of the CF can be hard

just start slowly and enjoy the walk

I'm from Colorado, so the Pyrenees and Picos are more like foothills

I wish I would have spent more time working on going up and down rather than distances

perhaps more up/ down hill workouts with the weight you will be walking with

@QuailHiker, as you can see I've garnered the points I would make to extend your training. Just in case you missed the points:

1. do lots of ascents and descents with your expected load;
2. keep your load light; under 6.5 kg (14 lb?) including water. This is not a fetish thing. If you really need something you will be able to buy it on the way. But is it a need or a want?
3. start slowly and enjoy

Kia kaha (be strong)

 

[Kurt5280]

No training...I broke my wrist the Summer before so I had to delay a year and I was not in great shape...but I made it 1,000 km across Spain.

 

[peregrina2000]

For people starting with a high level of fitness, I think the biggest whammy on the Camino turns out to be the large amount of asphalt pounding that your feet take. So many excellent athletes wind up with tendonitis/shin splints. Ironically, perhaps, the condition may plague the better conditioned pilgrims more because they will be the ones walking the longest daily distances. I sing this song on every thread where it seems appropriate, but I highly recommend icing your shins after long days on asphalt, as prevention. If you wear orthotics, make sure they are not hard plastic. And when you are walking on the Camino, keep an eye out for any off-road alternative on those asphalt stretches. Lots of times you will see that people have worn down a dirt alternative alongside the fancy paved path. I go to ridiculous lengths to get off asphalt, but my shins appreciate it. Buen camino, Laurie

 

[Anniesantiago]

Fred, I agree with what most here are saying.
You appear to be in fine shape - MOST pilgrims (including me) do their training on the Camino by just starting out slowly and working their distance up.
Taking it slow on asphalt is good advice, like Laurie says.
Buen Camino!

 

[DowtyCamino]

I second the comments on feet. We were in really good aerobic shape when we started from SJPP. We flew up the Pyrenees without too much trouble. Other than some knee pain from wear and tear, the only problems (and they were big problems) we had were feet. It's tough to simulate 25k/day for 30 days walking with a pack on hard packed earth or pavement without....well.....walking 25k/day for 30days with a pack on hard packed earth or pavement.

 

[koilife]

One of the great gifts of getting older is that we discover our limits, and we learn how to get every last ounce of benefit from within those limits.

My son flew up and down the first three days out of SJPdP to show his "old man" how easily he could walk me into the ground, and he struggled with tendinitis in his knee the rest of the trip. Meanwhile, this overweight, out-of-shape, "old man" walked more slowly with short strides and never had a problem. By Santiago, the hare bowed to the tortoise.

 

[november_moon]

I think conditioning the feet is key. That hard packed dirt and pavement day after day really did my feet in. We hike a lot, but on dirt paths and trails, and usually only a couple days in a row at most. Walking many hours every day is very different. My fitness level was totally fine, but my feet were really sore. Long training walks cant stimulate the 25km walks day after day, but at least you can get your feet somewhat conditioned to it. Better than starting from scratch.

 

[peregrina2000]

One of the great gifts of getting older is that we discover our limits, and we learn how to get every last ounce of benefit from within those limits.

My son flew up and down the first three days out of SJPdP to show his "old man" how easily he could walk me into the ground, and he struggled with tendinitis in his knee the rest of the trip. Meanwhile, this overweight, out-of-shape, "old man" walked more slowly with short strides and never had a problem. By Santiago, the hare bowed to the tortoise.

Ahh, Koilife, I have seen this happen so often on the Camino. Those immortal, invincible young-uns frequently wind up like this. My theory is that their cardiovascular system is in such good shape that they don't huff and puff like we may, but as a result they go a lot farther and a lot faster and put much more stress on their muscular-skeletal systems. But in my experience at least, the only way some of these young men (almost always men) will learn the lesson is to crash into the wall themselves. Glad that he was able to make it, because I've seen a number who just can't finish because of the race out of the starting box. Is he coming with you again this summer? Buen camino, Laurie

 

[koilife]

Ahh, Koilife, I have seen this happen so often on the Camino. Those immortal, invincible young-uns frequently wind up like this. . . .
But in my experience at least, the only way some of these young men (almost always men) will learn the lesson is to crash into the wall themselves. Glad that he was able to make it, because I've seen a number who just can't finish because of the race out of the starting box.

The refrain to a Rush song applies here:

We are young, wandering the face of the earth
Wondering what our dreams might be worth
Learning that we're only immortal for a limited time

That can be a hard lesson, but sooner or later we all learn it.

Is he coming with you again this summer? Buen camino, Laurie

Kaleb is my oldest son. He graduates high school this May and is working a summer job so he can afford his car! This summer, I'm making pilgrimage with my 15 year old middle son, Joel. In 2018, my youngest son and I will walk the Norte from the cathedral in Bayonne. I had only planned on going once, solo. But my wife turned it into a father/son rite of passage. (In hindsight, she is much wiser than I!)

 

[Finisterre]

You are plenty fit enough. Too fit. Drink more beer.

Tarmac feels soft after granite setts.
(I realised thick socks were good even in summer.)
Yep, that's my thought, take some really thick socks.

 

[november_moon]

You are plenty fit enough. Too fit. Drink more beer.

And we have a winner for the best advice thus far. Salud!

 

[lessonslearnedabroad]

I second the sock advice, actually. It makes a HUGE difference, regardless of your fitness level. I went with Darn Tough Socks and had no regrets. Wearing them as I train for my second Camino as I write
You can read my review of them, too, if you want!

 

[zzotte]

Ya peregrina2000 you are so right, it's one thing go for a 10 mile run two times per week and walking 15 miles every single day with a pack it sure takes getting use to

Zzotte

 

[MTtoCamino]

You will cruse along, my real reason for training with a full pack is to test my gear./clothes/ shoes. What others recommend is vetted & many have great ideas.
Buen Camino

 

[Thomas Hourihan]

I realize that training and getting into “Camino shape” is very specific to each individual, but I’m hopeful of getting feedback from Camino veterans. I am a 65-year old male planning to do the Camino Frances this spring. I run regularly (around 15+ miles each week), with a weekly long run of about 6 miles. I also backpack, carrying between 40 and 50 pounds for week-long trips. My question is how much walking should I do in advance of my Camino? I’ve done one long walk (~ 8 miles) so far, and plan to continue my running regimen until the Camino, possibly with a half-marathon about a month before I leave. Will this reasonably substitute for walking, or do I also need to do long walks back-to-back to better prepare me for the “daily grind”? Thanks!

Fred

Hello Fred,
You have received one of the best collection of responses I have read on any forum. Seems, most agree, you are more physically prepared than most pilgrims. Agree with leg exercises: lunges, weighted squats and lots of step up and down exercises. Also agree with many who encouraged a careful start - you are not doing a marathon, but a long and wonderful journey, one step at a time!
My only wee addition to the wonderful feedback and encouragement you have received is to look at the forum on "blisters." These little bubbles could make or break a Camino - or certainly make your steps painful and your walk most unenjoyable because of pain - be prepared!
Hopefully your pack is light (10-12 lbs) in no more than a 45-50 liter pack. Two sets of first and second layers; one good vest and a fleece. The best raincoat you can buy - "Outdoor Gear" has a recent review and rating. Light weight walking sticks a must from my experience (and bring an extra set of quality rubber tips - I lost one down a drain when my stick got stuck in a drainage cover and it came off when I tugged on it!). Hat, Buff and soft gloves, two pair of pants, good wool socks and two pair of shoes and you are fully prepared.
Can't wait to read your reflections after this great experience.
Buen Camino
Thomas

 

[Didymus]

I realize that training and getting into “Camino shape” is very specific to each individual, but I’m hopeful of getting feedback from Camino veterans. I am a 65-year old male planning to do the Camino Frances this spring. I run regularly (around 15+ miles each week), with a weekly long run of about 6 miles. I also backpack, carrying between 40 and 50 pounds for week-long trips. My question is how much walking should I do in advance of my Camino? I’ve done one long walk (~ 8 miles) so far, and plan to continue my running regimen until the Camino, possibly with a half-marathon about a month before I leave. Will this reasonably substitute for walking, or do I also need to do long walks back-to-back to better prepare me for the “daily grind”? Thanks!

Fred

 

[Didymus]

We sound a bit similiar, although I'm 76. I put in about the sames miles a week as you do (15), but it's more of a fast shuffle or slow jog. I usually do individual legs of 7.5 miles in about 1:52. Over the last two weeks did a 7.5 miler in 2:04 or 16:36 a mile with 15 lbs on my back. Yesterday I did 12 or so miles with the same weight in my backpack at a little over 18 minutes a mile. Resulted in some very sore feet and a right hip that felt as if it was coming out of joint. I can't imagine carrying 40-50 lbs on my back, so I assume that was for very short distances. In the past I did 5 marathons (the last at age 62) and probably 8-10 halves, so I think I know what I'm getting into. It's mentally prepared me for the discomfort and pain. I'm starting in Burgos, so will be doing about 12 miles a day to St. James. I think that is doable. But, I realize 12 miles per day, each day will beat me down. I feel I'm up to it, so am not terribly concerned (just a bit anxious). I busted my rear on the 7.5 and 12 milers with weights, but realize I will back off to a comfortable walk of 25-30 minues per mile on the Camino, with some breaks along the way to refresh myself. In other words, I think you are very well prepared for the journey...probably more so than myself. And by the way.....I will be starting from Burgos in early March....my primary concern is whether the alberques will be open every 10-20k.

 

[Angie94]

By Santiago, the hare bowed to the tortoise.

HAH! Love it...

 

[alipilgrim]

Didymus, it's one thing to go for a run for 7.5 miles in one stretch but the Camino is not a race. No need to time yourself nor try to walk so far at one time. Most people walk for an hour or two then stop for a coffee in a cafe (if available) or a nice rock for a rest and water. You have all day to get to your destination, what's the hurry? It's about the journey. Also, while jogging is good for a cardio workout you'll be walking on the Camino, so I suggest walking for your training. Your stride is different and you use different muscles. And if you have weeks to prepare, you can ease into the weight you carry in your backpack.

 

[tomnorth]

We sound a bit similiar, although I'm 76. I put in about the sames miles a week as you do (15), but it's more of a fast shuffle or slow jog. I usually do individual legs of 7.5 miles in about 1:52. Over the last two weeks did a 7.5 miler in 2:04 or 16:36 a mile with 15 lbs on my back. Yesterday I did 12 or so miles with the same weight in my backpack at a little over 18 minutes a mile. Resulted in some very sore feet and a right hip that felt as if it was coming out of joint. I can't imagine carrying 40-50 lbs on my back, so I assume that was for very short distances. In the past I did 5 marathons (the last at age 62) and probably 8-10 halves, so I think I know what I'm getting into. It's mentally prepared me for the discomfort and pain. I'm starting in Burgos, so will be doing about 12 miles a day to St. James. I think that is doable. But, I realize 12 miles per day, each day will beat me down. I feel I'm up to it, so am not terribly concerned (just a bit anxious). I busted my rear on the 7.5 and 12 milers with weights, but realize I will back off to a comfortable walk of 25-30 minues per mile on the Camino, with some breaks along the way to refresh myself. In other words, I think you are very well prepared for the journey...probably more so than myself. And by the way.....I will be starting from Burgos in early March....my primary concern is whether the alberques will be open every 10-20k.

At a pace of 25-30 minutes per mile you'll be right in line with the bulk of the pilgrims, based on my observations this fall. My advice is to find the pace that feels comfortable and balanced for you.

 

[traveler]

It seems to that the biggest thing that took out otherwise very fit pilgrims when we were walking last summer, was their feet -- blisters, toes, ... I'd add a bunch of daily walking, 6-10 continuous miles a day every day for two weeks a month or more before you leave. This way you can test drive your shoes and make sure there isn't a problem that shows up on the third or fourth day of walking.

Just my thoughts -- using this technique I went through three pairs of shoes before I found the right one. And I had no problems.

 

[rometimed]

So my 2 biggest tips from all the walks I did:

1. Take as little as humanly possible because almost everyone is dumping something they don't need and it adds up

2. Make sure your shoes are already broken in. I couldn't believe i'd watch doctors, nurses, young 20 year olds get wiped out of the Camino within the first week by foot and leg issues from improper shoes, shoes not broken in, poor packs or poor socks.

80% of the conversation at night is about how bad people's feet are after about day 4.