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The ideal weight is what you find comfortable to carry. Obviously, the lighter the better. As far as training, definitely walk outside on trails if possible and definitely the road. The trails give you uneven surfaces which is important to strengthen the different muscles in your ankles and legs and the road because the hard surface really shows which shoes perform well on them. For example, I find my hiking shoes are rotten for pavement as the sole is too stiff, not being able to bend my foot naturally as I step off tends to give me shin splints. And there is quite a bit of hard surface walking on the Camino.
I live in the city so I’ll definitely hit the road once I get the actual pair of shoes I’ll be using on the Camino. Thank you for your suggestion
HelloPJhonnyS,
Without being condescending, it might be useful during your training to remember you are unlikely to be able to train enough to walk a Camino.
Rather, we can train to a level that will help us survive the first week or so without injury if we walk sensibly in that first week.
After that, when we have found our comfortable pace for our chosen Camino, we are usually 'getting into the groove' becoming more comfortable with the pack on our back, rest breaks, albergue life and so on.
Near the end of week 3 (if you walk that long), many people experience a minor miracle. That being, the pack suddenly feels light, our aches and pains go away, blisters have healed and walking less than 20 kilometres a day feels like being lazy.
Buen (enjoyable training) Camino
Is there a reason you cannot train 'on the road'? Treadmill training will not give you the same experience you could expect to have wrt track surfaces and slope variability.
I find it easier to do regular sessions of an hour or so each day, with longer sessions on the weekends. I also vary the weight and climb for longer walks, building up the longer sessions to my target weight and distance, rather than training for long periods at my targets.
Hi @PJhonnyS - I don't think one hour a day is over training. But you haven't given us much to go on. We don't know anything about you or when you are leaving for the Camino. Are you going to lengthen your walks as time goes on? The amount of preparation needed depends on your age, level of fitness, where you are from, what you do for a living (sitting all day vs physical labour) etc.
Train with as heavy a pack as you safely can and at the longest distances you safely can, but carry the lightest pack you possibly can on the Camino.
This bit is particularly true, ( the downhill walking), no two people are the same and the sum of the Camino is way harder than it seems on paper, be prepared for the unexpected, the constant level or nearly flat walking on the Meseta is the toughest on mind and body, I developed shin splints near Sahagun, had to walk way slower, and shorten my stride, I also foolishly carried the same pack size until Sarria , when I sent nearly 3kg onto Santiago,Focus on training your feet and especially downhill (something that can not be replicated in a gym). The gym is great for establishing core strength but nothing can replicate being outside with weight on your back.
Hola!
Was wondering about the weight on everyone’s pack. I’ve read that the ideal weight is no more than 10% of your body weight. Therefore that would give me roughly 7kilos of gear. Has anyone carried more than 10%?
I’m on my 2nd week of Camino training now (though I’ve been lifting weights for almost a year). In my first week I started with a 10kilo pack and walk an hour on the teadmill. This week i carry 12.5kilos with a 7.5% gradient on the treadmill for an hour. So far my legs, shoulders, and feet are fine. I’ll be gradually increasing the time every week from here on. I’m training for the maximum I think I can carry which is 12.5kilos. In any case, I’m sure my gear will be much less.
Do any of you think I’m over training? All your input will be greatly appreciated. Thank you
P.S. I’m starting from SJPD
I am usually the same with hand luggage, but Ryanair have been playing about with hand luggage, so booked my bag into the hold this time,Hola!
The 10% rule is not a bad one for people who have little experience and want to be on the safe side. Clearly the less you carry, the more relaxed it will be.
As for myself, I have been long-distance hiking already with 45% of my body weight, but that is a real pain and I only do it if I have to (e.g. real wilderness hiking in cold/wet climate without chances to re-supply for weeks). So I know if I train for it, I can do over 30 kg ... BUT ... if walking in rural and urban landscapes, civilisation, then I would never do it! Last year I did walk on the South West Coast Path in the UK during springtime and had only under 8kg on my back. The camino climate on average is warmer, so I will certainly carry less there.
I am limited anyway as I only travel hand luggage on the plane
As for the training. If you have the time, go for it. I will go totally untrained as I hate indoor training, and outdoors I cannot do any walking but on snowshoes before my start on the Camino in April.
Every training makes it more relaxed on the Camino. Especially also training of your back. So lifting weights is not a bad idea.
I would certainly recommend also stretching or yoga!
As said, I will train on the fly on the Camino. I know it will take one to two weeks for me to be back in shape. Those weeks will be painful ;-) ... So if you can avoid that for yourself. Go for it!
Train with as heavy a pack as you safely can and at the longest distances you safely can, but carry the lightest pack you possibly can on the Camino.
Yes. Likely a majority of people.Has anyone carried more than 10%?
I’m training for the maximum I think I can carry which is 12.5kilos. In any case, I’m sure my gear will be much less.
I think your focus on carrying weight is wrong. What you are training for is a long walk. So, do long walks - many of them. Make it your lifestyle. It will benefit you for your entire life. With a minimal load, you are still likely to encounter difficulties with your feet first.Do any of you think I’m over training?
Good point. The OP is only forty years old and is getting fitness advice from an older age group, or at least I get the impression it is an older age group.Hola @PJhonnyS
I'm starting to wonder if I'm somehow freakishly naturally fit. I was 40 when I did my first camino and the wrong side of 250 lbs/ 120kgs and walked precisely 6 miles for training. Despite this I struggled no more than anyone else on day one and comfortably finished in 31 days.
I'm not saying this to boast but hopefully to reassure, I don't think anyone in the OP's age group, unless they live a particularly sedentry lifestyle or have specific health issues need to do a huge amount of training for the camino, which isn't to say it won't make it easier. Walking 25-30kms a day may seem like a lot but in May with at least 14 hours of daylight you have a long time to make that distance.
Personally I loved the feeling of getting fitter, stronger and lighter as the days went by and was happy that I hadn't started out as a finely tuned athlete.
Buen Camino,
Rob.
What’s OP s age group?Hola @PJhonnyS
I'm starting to wonder if I'm somehow freakishly naturally fit. I was 40 when I did my first camino and the wrong side of 250 lbs/ 120kgs and walked precisely 6 miles for training. Despite this I struggled no more than anyone else on day one and comfortably finished in 31 days.
I'm not saying this to boast but hopefully to reassure, I don't think anyone in the OP's age group, unless they live a particularly sedentry lifestyle or have specific health issues need to do a huge amount of training for the camino, which isn't to say it won't make it easier. Walking 25-30kms a day may seem like a lot but in May with at least 14 hours of daylight you have a long time to make that distance.
Personally I loved the feeling of getting fitter, stronger and lighter as the days went by and was happy that I hadn't started out as a finely tuned athlete.
Buen Camino,
Rob.
I was thinking operation room so you guess my confusion.
AAMOF you are right!Ah, internet shorthand is a tricky business
Great, thoughtful advice, David. Thank you. I’ll be on the Camino in late April 2019, with bum knees and too little training due to the deep winter snow in Vermont, but I’m determined to make the walk, following the dictum “slow and steady wins the race”. See you on the Way.Hi - all of the above, plus - well, the blunt truth is that you cannot train for Camino .. to train properly you would need to do a Camino.
Sure, you can get fitter, lose weight, improve muscle tone and so on - and all of that is great to do! - but the Camino is a particular type of walking.
Firstly you just cannot reproduce the constantly changing uneven and sometimes slippery surfaces ... most don't live anywhere where they can get their bodies used to hours of walking uphill and hours of walking downhill (it is the downhills that often wrecks your legs, especially the knees).
You cannot replicate the body stress caused by walking for many hours every day ... not just a day or two, but day after day after day.
And you cannot take your marvellously comfortable bed with you, nor that simple and silent bedroom you have (the one without noisy people waking you up in the dark at 4am!!).
So - treadmill training? Nahh - get away from the machines!! They are rhythmically repetitive and the Camino is constantly changing terrain. Go and find a hill, a big one, and walk up and down that again and again and again, with a loaded pack ... if you are a flatlander go find a tall building and walk up and down (down is important!!) the staircase, often.
You could leave the car at home .. if commuting on a bus or train get on and off at later and earlier stations and walk the new distances, take your loaded pack with you to work, wherever you go, every day.
Make it part of you (and wear the footwear you have chosen for Camino too).
The thing is - you will be fine you know. You will see pilgrims out there, mid-life, unbelievably overweight, coming from a desk job and no outdoor life at all at home; in front of the tv eating a nightly takeaway folk - and there they are, doing the Camino with you - and smiling!
I don't know your age but you will have pilgrims in their eighties walking past you (happens to me, I walk slow and stop a lot - always a new view to be astounded by) - so don't be afraid, don't be concerned.
If you follow the advice that many forget .. start slow, start easy, start with shorter distances, and build up as your body allows you to - and if you get injured or exhausted - top tip! Stop!! You will be fine.
So, be kind to yourself.
Buen Camino!
Hi - all of the above, plus - well, the blunt truth is that you cannot train for Camino .. to train properly you would need to do a Camino.
Sure, you can get fitter, lose weight, improve muscle tone and so on - and all of that is great to do! - but the Camino is a particular type of walking.
Firstly you just cannot reproduce the constantly changing uneven and sometimes slippery surfaces ... most don't live anywhere where they can get their bodies used to hours of walking uphill and hours of walking downhill (it is the downhills that often wrecks your legs, especially the knees).
You cannot replicate the body stress caused by walking for many hours every day ... not just a day or two, but day after day after day.
And you cannot take your marvellously comfortable bed with you, nor that simple and silent bedroom you have (the one without noisy people waking you up in the dark at 4am!!).
So - treadmill training? Nahh - get away from the machines!! They are rhythmically repetitive and the Camino is constantly changing terrain. Go and find a hill, a big one, and walk up and down that again and again and again, with a loaded pack ... if you are a flatlander go find a tall building and walk up and down (down is important!!) the staircase, often.
You could leave the car at home .. if commuting on a bus or train get on and off at later and earlier stations and walk the new distances, take your loaded pack with you to work, wherever you go, every day.
Make it part of you (and wear the footwear you have chosen for Camino too).
The thing is - you will be fine you know. You will see pilgrims out there, mid-life, unbelievably overweight, coming from a desk job and no outdoor life at all at home; in front of the tv eating a nightly takeaway folk - and there they are, doing the Camino with you - and smiling!
I don't know your age but you will have pilgrims in their eighties walking past you (happens to me, I walk slow and stop a lot - always a new view to be astounded by) - so don't be afraid, don't be concerned.
If you follow the advice that many forget .. start slow, start easy, start with shorter distances, and build up as your body allows you to - and if you get injured or exhausted - top tip! Stop!! You will be fine.
So, be kind to yourself.
Buen Camino!
HelloPJhonnyS,
Without being condescending, it might be useful during your training to remember you are unlikely to be able to train enough to walk a Camino.
Rather, we can train to a level that will help us survive the first week or so without injury if we walk sensibly in that first week.
After that, when we have found our comfortable pace for our chosen Camino, we are usually 'getting into the groove' becoming more comfortable with the pack on our back, rest breaks, albergue life and so on.
Near the end of week 3 (if you walk that long), many people experience a minor miracle. That being, the pack suddenly feels light, our aches and pains go away, blisters have healed and walking less than 20 kilometres a day feels like being lazy.
Buen (enjoyable training) Camino
As usual, Davebugg is spot-on! In my case, I advocate and practice a sequence of annual or semi-annual medical checkups and tests BEFORE attempting a Camino. I have discussed this previously in the Forum, pretty much as Dave does above.
However, this year, for the first time, we have a wrinkle in my planning. My wife 'persuaded' me to seek the services of a cardiologist to obtain baseline tests and information moving forward. I am in my mid-60s and although I previously lost nearly 100 pounds (2005 -2006), over the past decade, nearly half of the lost weight has crept back. So, of course, I acquiesced... Like I could refuse...
Anyway after three intensive cardiac tests at least one evident anomaly has cropped up. This coming Monday I have an appointment with the heart guy to review all the test findings and figure out what to do moving forward. Let's just say I am a little anxious, and worried that my plans might be changed... We shall see.
Yes, I have carried more than 7, 10 in fact. Big mistake so sent a couple of kilos home. Training, I think maybe over doing it. In my mid sixties, fat and unfit when I started my first camino and my training was a 4 km walk around the local park 3 or 4 times a week and then later a 4 km walk a couple of times a week that included a steep hill. Never trained once with a back pack and 70 years young now and completed 3 caminos and 2 St Jean to Burgos.Hola!
Was wondering about the weight on everyone’s pack. I’ve read that the ideal weight is no more than 10% of your body weight. Therefore that would give me roughly 7kilos of gear. Has anyone carried more than 10%?
I’m on my 2nd week of Camino training now (though I’ve been lifting weights for almost a year). In my first week I started with a 10kilo pack and walk an hour on the teadmill. This week i carry 12.5kilos with a 7.5% gradient on the treadmill for an hour. So far my legs, shoulders, and feet are fine. I’ll be gradually increasing the time every week from here on. I’m training for the maximum I think I can carry which is 12.5kilos. In any case, I’m sure my gear will be much less.
Do any of you think I’m over training? All your input will be greatly appreciated. Thank you
P.S. I’m starting from SJPD
I'm in my 60's walking my 4th Camino this year. I weigh about 80 kg at the start and with water and food my pack probably weighs about 12 kg, that's 15% of my body weight. It hasn't been a problem.Hola!
Was wondering about the weight on everyone’s pack. I’ve read that the ideal weight is no more than 10% of your body weight. Therefore that would give me roughly 7kilos of gear. Has anyone carried more than 10%?
I’m on my 2nd week of Camino training now (though I’ve been lifting weights for almost a year). In my first week I started with a 10kilo pack and walk an hour on the teadmill. This week i carry 12.5kilos with a 7.5% gradient on the treadmill for an hour. So far my legs, shoulders, and feet are fine. I’ll be gradually increasing the time every week from here on. I’m training for the maximum I think I can carry which is 12.5kilos. In any case, I’m sure my gear will be much less.
Do any of you think I’m over training? All your input will be greatly appreciated. Thank you
P.S. I’m starting from SJPD
I had commented before that I had to put my self on different surfaces knowing there would be tarmac, asphalt, dirt paths, gravel, and rocky inclines. My body, shins, feet, hips and knees needed to acclimate to all those surfaces. (I could really feel the difference in my hips and feet when I started adding paved paths to my wilderness trails) And though the treadmills get us moving when its raining outside- they are meant to support and cushion the foot and body in a way that will NOT prep you for true outdoor walking
I had a similar experience with a young Korean woman carrying a very heavy pack. Someone told me that she was carrying a big bag of rice. I don't know if she had @Robo's rice cooker too.I saw a petite lady who was having trouble putting her pack on her back, so I helped her. I had to brace my legs and use both arms to lift the pack to put it on her back,
Hiked along with two girls for a few days on one of the toughest spots on the Appalachian Trail. They had already hiked 300 miles south through Maine. One looked like if you wet her down she might reach close to 90 pounds. After provisioning her pack weighed 45 pounds. Gear did weigh more then though. (Roughly: 500 km, 40 kg, 20 kg)I carry typically 7kg and I weight 71kg. As a matter of interest, when I was a Hospitalero I saw a petite lady who was having trouble putting her pack on her back, so I helped her. I had to brace my legs and use both arms to lift the pack to put it on her back, so I asked her how much it weighed. She told me 20kg! and I believe her and told her that she must get rid of a lot in her pack otherwise she would injure herself and would not reach Santiago. If looks could kill, I would not be here posting this.
Too true, I started putting on weight in Navarre, three course pilgrims meals , with pasta every meal as a starter! and cerveca ,One thing that gets mentioned rarely in threads about conditioning and training to walk the Camino is diet and nutrition. If a prospective pilgrim is overweight, even losing as little as 5 kilos before they started their walk would be such an advantage. If one is very overweight, losing a bunch of kilos could be the difference between injury or not, or even completion.
One thing for sure, do not depend upon walking the Camino to lose weight or get you conditioned, if you cannot do it in the first place.
You are supposed to only stop at low calorie albergues Hansel.Too true, I started putting on weight in Navarre, three course pilgrims meals , with pasta every meal as a starter! and cerveca
For training, the incline is good but 1 hour on the soft tread mill base doesn't really simulate everything you will encounter (dirt, gravel, rocks, pavement). I would try to do as many 2 hour walks on hard surfaces (pavement or cement) as you can. That seems to be the hardest of your feet and knees and may toughen the skin on your feet. I would also try to complete a few 4 hour walks in the last 2 weeks before you go (with adequate rest stops). Do all of this with the same footwear you will use on your trip. Have fun.
There's another issue with treadmill training. The incline of the treadmill can be raised, to simulate uphill sections, but the treadmill can not be adjusted to simulate downhill exercise. I spent lots of time on treadmills, in an air conditioned gym, for an October 2018 Camino because where I live is hot and humid. What I found was long descents on the Camino were difficult for me. I experimented with various shoe and boot options. Trail runners were the most comfortable on all surfaces.Is there a reason you cannot train 'on the road'? Treadmill training will not give you the same experience you could expect to have wrt track surfaces and slope variability.
I find it easier to do regular sessions of an hour or so each day, with longer sessions on the weekends. I also vary the weight and climb for longer walks, building up the longer sessions to my target weight and distance, rather than training for long periods at my targets.
I love the minor miracle. I am reminded of my dear friend John who I met on my 2017 Camino. He was looking all over for his pack one day, thought it had been misplaced...only to find it was already on his back!HelloPJhonnyS,
Without being condescending, it might be useful during your training to remember you are unlikely to be able to train enough to walk a Camino.
Rather, we can train to a level that will help us survive the first week or so without injury if we walk sensibly in that first week.
After that, when we have found our comfortable pace for our chosen Camino, we are usually 'getting into the groove' becoming more comfortable with the pack on our back, rest breaks, albergue life and so on.
Near the end of week 3 (if you walk that long), many people experience a minor miracle. That being, the pack suddenly feels light, our aches and pains go away, blisters have healed and walking less than 20 kilometres a day feels like being lazy.
Buen (enjoyable training) Camino
There's another issue with treadmill training. The incline of the treadmill can be raised, to simulate uphill sections, but the treadmill can not be adjusted to simulate downhill exercise. I spent lots of time on treadmills, in an air conditioned gym, for an October 2018 Camino because where I live is hot and humid. What I found was long descents on the Camino were difficult for me. I experimented with various shoe and boot options. Trail runners were the most comfortable on all surfaces.
Ted
Sounds like good advice to me. This "common sense" approach brings me comfort and boosts confidence.. Thank you.HelloPJhonnyS,
Without being condescending, it might be useful during your training to remember you are unlikely to be able to train enough to walk a Camino.
Rather, we can train to a level that will help us survive the first week or so without injury if we walk sensibly in that first week.
After that, when we have found our comfortable pace for our chosen Camino, we are usually 'getting into the groove' becoming more comfortable with the pack on our back, rest breaks, albergue life and so on.
Near the end of week 3 (if you walk that long), many people experience a minor miracle. That being, the pack suddenly feels light, our aches and pains go away, blisters have healed and walking less than 20 kilometres a day feels like being lazy.
Buen (enjoyable training) Camino
Remember to practice on hilly sections.I live in the city so I’ll definitely hit the road once I get the actual pair of shoes I’ll be using on the Camino. Thank you for your suggestion
It is often said here, "Don't try to walk your Camino before your Camino"
I disagree! It is not possible to over train for the Camino. When you body aches in training, simple rest a few days, to recover. If you need a doctor, see you regular physician. Test out all equipment. Get the physical problems solved at home, so your mind can focus on more important matters on the Camino.
Start training 6 months before your departure date. Peek your training several weeks before your trip, then slowly work down training to avoid last minute injury.
There is so much more to the Camino than foot pain!
-Paul
sounds like your in great shape. I think you can never overtrain. I was doing similar without the weights. As you get closer to your event, I would back up a little, your legs will be fresher, and you wont be burnout. Best of luckHola!
Was wondering about the weight on everyone’s pack. I’ve read that the ideal weight is no more than 10% of your body weight. Therefore that would give me roughly 7kilos of gear. Has anyone carried more than 10%?
I’m on my 2nd week of Camino training now (though I’ve been lifting weights for almost a year). In my first week I started with a 10kilo pack and walk an hour on the teadmill. This week i carry 12.5kilos with a 7.5% gradient on the treadmill for an hour. So far my legs, shoulders, and feet are fine. I’ll be gradually increasing the time every week from here on. I’m training for the maximum I think I can carry which is 12.5kilos. In any case, I’m sure my gear will be much less.
Do any of you think I’m over training? All your input will be greatly appreciated. Thank you
P.S. I’m starting from SJPD
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