Why Train for Uphill Walking on the Camino de Santiago?

It can be beneficial to train for uphill walking if you’re planning to do the Camino de Santiago. The Camino de Santiago is a long-distance walking pilgrimage, and it can be challenging, especially if you are not used to walking long distances or walking uphill. Uphill walking can be particularly demanding on your legs, hips, glutes, and core, and, as I’ve found out the hard way, it can cause fatigue, pain, and injury if you are not prepared.

By training for uphill walking, you can build up your strength, endurance, and stability, which can help you tackle the hills on the Camino de Santiago more easily and with less stress on your body. You can also reduce the risk of injury and increase your confidence, making your Camino experience more enjoyable and fulfilling. I also think it will make the flatter or more gently undulating bits easier and more fun, too.

Uphill Walking Training for the Camino Portugues

I am planning to walk the last 126km of the Camino Portugues in May. On my training walks on the North York Moors I’ve found the big uphill walking stretches super challenging, so have been exploring how to improve my fitness to be able to tackle the steep inclines more efficiently, enjoyably and confidently. I also think that the correct training will help me to avoid injuries both during my preparations and actually on the Camino itself.

Important Advice

Of course, it’s important to remember that every person is unique and has different needs and goals. Before you do any of the uphill walking training that I suggest here, it’s a good idea to consult with your doctor, especially if you have any health concerns or injuries. Additionally, you should start with a gradual and progressive approach, and listen to your body, avoiding overtraining or pushing yourself too hard. With proper training and preparation, you can then walk the Camino de Santiago with greater confidence and more comfortably.

Benefits of Uphill Walking on the Camino de Santiago

The good news is that, although uphill walking can feel like hard work, it does bring a stack of mental and physical benefits.

Mental Benefits of Uphill Walking

Uphill walking can have several mental benefits, including:

1. Reduced stress and anxiety: This can be especially true when you’re in nature and surrounded by greenery and beautiful scenery.
2. Improved mood: Uphill walking can release endorphins, which are the body’s natural mood-enhancing chemicals. This can lead to improved mood, reduced feelings of depression and a sense of wellbeing.
3. Increased self-esteem and confidence: Uphill walking can be a challenge, and successfully completing a difficult uphill walk can be a source of pride and increase your self-esteem and confidence.
4. Better focus and clarity: When you’re walking uphill, it can be easier to focus on the task at hand, which can help to clear your mind and reduce distractions.
5. Greater sense of accomplishment: Uphill walking can be a significant challenge, and reaching the top of the hill can provide a great sense of accomplishment. This can be especially true if you’ve had to push yourself or overcome a difficult obstacle. Often there’s the reward of an amazing view from the top as well!

Physical Benefits of Uphill Walking

Uphill walking can provide several physical benefits, including:

1. Improved cardiovascular fitness: Uphill walking is a great cardiovascular workout. As you walk uphill, your heart rate increases, which helps to strengthen your heart and improve your overall cardiovascular fitness.
2. Stronger legs and glutes: Uphill walking requires a lot of effort from your legs, particularly your quads, hamstrings, glutes, and calf muscles. This effort helps to strengthen these muscles, making them more toned and defined.
3. Increased endurance: Uphill walking is a great endurance workout. As you walk uphill, you’re working against gravity, which requires more effort than walking on flat ground. This can help to increase your overall endurance and help you walk for longer periods of time.
4. Better balance: Uphill walking requires you to balance your weight and maintain your footing, which can help to improve your balance and stability.
5. Better posture: Uphill walking requires you to stand tall and keep your back straight. This can help to improve your posture, reducing the risk of back pain and other related issues.

How Steep are the Hills on the Camino de Santiago?

The difficulty of the uphill sections of the Camino de Santiago can vary greatly, depending on the specific route, stage or section. Mostly the Camino is flat or undulating, but there are a small number of hill climbs in places.

Camino Frances

The Camino Francés is approximately 780 km (485 miles) long. It passes through a diverse range of landscapes and terrains, from rolling hills to steep mountain passes.

Some sections of the route, such as the Pyrenees, the long climb to O Cebreiro and others, can have steep inclines that require a good level of physical fitness and preparation.

Camino Portugues

The Camino Portugués is approximately 230 km (143 miles) long, and it passes through a diverse range of landscapes and terrains, from flat coastal plains to rolling hills and small inclines.

Some sections, such as the hills surrounding the city of Pontevedra, can have moderate to steep inclines that require a good level of physical fitness and preparation.

Alto Da Portela is the highest point on the Camino Portugues route. The path gains 400 meters (1312 feet) of elevation en route to the summit.

Camino Ingles

The Camino Inglés is approximately 120 km (75 miles) long, and it passes through a diverse range of landscapes and terrains, from flat coastal plains to rolling hills and small inclines.

Some sections of the route, such as the hills surrounding the city of A Coruña, can have moderate to steep inclines. The walk from Presedo has a steep climb yet, with an elevation gain of nearly 2,000 feet.

Camino del Norte

The Camino del Norte is approximately 720 km (447 miles) long, and it passes through a diverse range of landscapes and terrains, from flat coastal plains to rolling hills and steep inclines, with plenty of mountains and cliffs ending at the sea.

The hills on the Camino del Norte can be challenging, especially for those who are not used to walking long distances or walking uphill. Some sections of the route, such as the hills surrounding the cities of San Sebastián and Bilbao, can have moderate to steep inclines that require a good level of physical fitness and preparation.

Camino Primitivo

The Camino Primitivo is approximately 346 km (215 miles) long, and it passes through a diverse range of landscapes and terrains, from flat coastal plains to rolling hills and steep inclines. The trail crosses the Cantabrian mountains.

The hills on the Camino Primitivo can be challenging, especially for those who are not used to walking long distances or walking uphill. Some sections of the route, such as the hills surrounding the cities of Oviedo and Grado, can have moderate to steep inclines that require a good level of physical fitness and preparation.

Via de la Plata

La Via de la Plata is approximately 1,000 km (620 miles) long, and it passes through a diverse range of landscapes and terrains, from flat coastal plains to rolling hills.

Some sections of the route, such as the hills in the regions of Extremadura and Castilla y León, can have moderate to steep inclines that benefit from a good level of physical fitness and preparation.

Why Uphill Walking Can Feel Challenging

Walking up a steep hill requires the activation of multiple muscle groups to maintain balance and stability, as well as to generate the necessary power to propel the body upward.

From my experience on the Camino Frances from Sarria to Santiago, uphill walking on the Camino de Santiago can be physically challenging, especially for those who are not used to hiking or walking for long distances, which I’m not at the moment! To prepare for this type of walking, I think it’s important to build up strength, endurance, and stability in my legs, as well as my hips, lower back, and core.

Uphill walking can be challenging for several reasons:

1. Resistance: Walking uphill requires you to work against gravity, which makes your muscles work harder. This resistance can make your legs feel heavier and tire more quickly, especially if you’re not used to walking uphill.
2. Endurance: Uphill walking requires a good level of cardiovascular endurance, as your heart and lungs have to work harder to pump blood and oxygen to your muscles. This can make you feel short of breath and fatigued more quickly than when walking on flat terrain.
3. Balance: Walking uphill can also challenge your balance, as the incline can cause your center of gravity to shift. This can make it more difficult to maintain your balance.
4. Muscle recruitment: When you walk uphill, you need to use different muscle groups compared to when you’re walking on flat terrain. This can lead to increased muscle fatigue, especially in the legs and glutes, as well as in the back and core.
5. Mental effort: Uphill walking can also be challenging mentally, as it can be disheartening to see a steep incline ahead of you. This can make it more difficult to maintain motivation and keep pushing yourself.

How to Prepare Psychologically for Uphill Walking on the Camino de Santiago

Here are a few tips for preparing psychologically for uphill walking:

1. Set achievable goals: Breaking the uphill walk into smaller, achievable segments can help to keep you motivated. This can make the task seem more manageable and help you focus on what you need to do in the moment.
2. Focus on progress, not perfection: It’s important to keep in mind that uphill walking is challenging and that progress, not perfection, is what’s important. Rather than trying to reach the top of the hill in one go, focus on making progress, no matter how small.
3. Positive self-talk: Encouraging self-talk can help to boost your confidence and motivation. Try to focus on what you can do and remind yourself of your successes, rather than dwelling on what you can’t do.
4. Find a support system: Having a friend or group of people to walk with can help to keep you motivated and provide encouragement when you need it.
5. Visualize success: Visualizing yourself successfully reaching the top of the hill can help to boost your confidence and motivation. This can help you to see the end goal and give you a sense of what it will feel like when you reach it.
6. Focus on the experience: Remember that uphill walking is an opportunity to experience new landscapes, meet new people, and challenge yourself. Focusing on the experience can help to keep you motivated and focused on the positive aspects of the walk, rather than the difficulty of the climb.

Key Muscles Used When Walking Uphill

Some of the key muscles used when walking up a steep hill include:

1. Quadriceps: The quadriceps, located in the front of the thigh, are responsible for extending the knee and propelling the body upward with each step.
2. Hamstrings: The hamstrings, located in the back of the thigh, work in conjunction with the quadriceps to control the motion of the leg during uphill walking.
3. Glutes: The glutes, located in the buttocks, are responsible for generating power and stability in the hips and legs while walking uphill.
4. Calves: The calves, located in the lower leg, help to maintain balance and stability while walking on uneven terrain and provide additional propulsion with each step.
5. Core muscles: The muscles in the core, including the abdominal muscles and lower back, play an important role in maintaining good posture and balance while walking uphill.
6. Upper body muscles: The muscles in the upper body, including the shoulders, arms, and chest, help to maintain balance and stability while walking uphill, and also play a role in maintaining good posture and breathing.

It’s important to engage these muscles properly and maintain good posture while walking uphill to prevent injury and increase efficiency. Incorporating strength training exercises into your routine, such as squats, lunges, and step-ups, can help to build strength and endurance in these key muscle groups.

Cardiovascular Fitness for the Uphill Stretches of the Camino de Santiago

Improving cardiovascular fitness will help to tackle the uphill stretches of the Camino de Santiago with greater ease and endurance. Here are some exercises to improve cardiovascular fitness:

1. Aerobic exercises: Engage in regular aerobic exercises, such as running, cycling, swimming, or rowing. Start with shorter sessions and gradually increase the duration and intensity of workouts.
2. Hill repeats: Find a hill to walk up and down, and perform several repetitions of walking up and down the hill. Start with short, gentle hills and gradually increase the length and steepness of the hill as fitness improves.
3. Stair climbing: Find a staircase and perform several repetitions of walking up and down the stairs, or use a stair climber machine at the gym.
4. High-intensity interval training (HIIT): HIIT involves alternating periods of high-intensity activity with periods of rest or low-intensity activity. This can be a great way to improve cardiovascular fitness and endurance, and to simulate the demands of uphill walking.
5. Cross-training: Cross-training can help build cardiovascular fitness and reduce the risk of injury by engaging different muscle groups and avoiding overuse.

It’s important to remember that every person is unique and has different needs and goals, and it’s a good idea to consult with your doctor before starting any new exercise program. Additionally, you should start with a gradual and progressive approach, and listen to your body, avoiding overtraining or pushing yourself too hard.

My plan is to mix these five types of cardiovascular exercise a few times a week, and combine them with targeted strength training two to three times a week, to build on my initial getting started Camino training plan.

Strength Training Exercises to Help Prepare for Uphill Walking on the Camino de Santiago

Here are some strength training exercises that can help you prepare for uphill walking:

1. Squats: Squats are an excellent exercise for building strength in the legs and hips. Try doing squats with weights or using a stability ball to increase the difficulty.
2. Lunges: Lunges can help build strength and stability in the legs, hips, and lower back. Try doing forward, backward, and side lunges to target different muscles.
3. Step-ups: Step-ups are a great exercise for simulating the movement of walking up hills. Use a step or a bench and step up and down with one foot at a time.
4. Leg Presses: Leg presses can be done at the gym and work the quadriceps, hamstrings, and glutes. This exercise can help build strength and endurance in the legs for uphill walking.
5. Deadlifts: Deadlifts work the muscles in your lower back, hips, and legs and can help improve your posture and stability when walking uphill.
6. Planks: Planks are an excellent exercise for strengthening the core, which can help you maintain good posture and balance when walking uphill.

It’s important to start slowly and gradually increase the difficulty of your exercises to avoid injury. It’s also a good idea to stretch before and after each workout to help prevent muscle soreness.

How to Use Your Backpack to Train for Uphill Walking on the Camino de Santiago

Using a backpack can be a great way to train for hill walking, as it simulates the weight you’ll be carrying during your hike. Here are a few tips on how to use your backpack for training:

1. Start light: Start by loading your backpack with a light weight and gradually increasing the weight as you get stronger.
2. Practice uphill walking: Find a hill or a staircase and walk up and down with your backpack. Focus on maintaining good posture and proper form as you walk.
3. Increase duration: Start by walking for a few minutes and gradually increase the duration as you get stronger.
4. Add weight: Gradually increase the weight in your backpack as you get stronger. Make sure to use proper form and avoid overloading the backpack, which can cause injury.
5. Incorporate into your regular workout routine: Make sure to include backpack training into your regular workout routine. This will help you to build strength and endurance in preparation for your uphill walk.

It’s also important to make sure that you have a properly fitting backpack and that the weight is distributed evenly. This will help to prevent injury and ensure that you can walk comfortably for long periods of time.

Squats

Squats are a great training exercise for uphill walking because they target many of the key muscle groups used in uphill walking.

Uphill walking requires a significant amount of strength and endurance in the legs, particularly in the quadriceps, hamstrings, and glutes. Squats work all of these muscle groups, helping to build strength and endurance in the legs. By using weights or resistance bands, you can also increase the difficulty of squats and continue to challenge your muscles as you progress in your training.

In addition to building strength in the legs, squats also help to improve balance, stability, and coordination. These are all important factors in maintaining good form and preventing injury while walking uphill.

Finally, squats can also help to increase the endurance and stamina of the muscles used in uphill walking. By doing squats regularly, you will be better prepared for the physical demands of walking uphill for long periods of time.

How to Perform a Squat Correctly

Here is a step-by-step guide to performing a squat correctly:

1. Stand with your feet hip-width apart and your toes pointing forward.
2. Start the movement by shifting your weight back into your heels and bending your knees.
3. Keep your back straight and your chest lifted as you lower your body down as if you were sitting back into a chair.
4. Go as low as you can while keeping your heels on the ground and your knees in line with your toes.
5. Push through your heels to stand back up to the starting position.

Additional Tips for Squats

It’s important to keep the following tips in mind to perform squats correctly:

• Keep your weight in your heels and not in your toes.
• Keep your knees in line with your toes, and don’t let them collapse inward.
• Keep your back straight and avoid rounding or arching it.
• Don’t let your knees go past your toes.
• Move in a slow and controlled manner, and don’t use momentum to help you stand up.

It’s also recommended to start with bodyweight squats and gradually add weights as you become more comfortable and confident with the movement. It’s important to seek the guidance of a professional trainer or coach if you have any concerns or injuries, to ensure that you are performing squats correctly and safely.

Lunges

Lunges are a good training exercise for walking up steep hills because they target many of the key muscle groups used in uphill walking.

Uphill walking requires a significant amount of strength and endurance in the legs, particularly in the quadriceps, hamstrings, and glutes. Lunges work all of these muscle groups, helping to build strength and endurance in the legs. By using weights or resistance bands, you can also increase the difficulty of lunges and continue to challenge your muscles as you progress in your training.

In addition to building strength in the legs, lunges also help to improve balance, stability, and coordination. These are all important factors in maintaining good form and preventing injury while walking uphill.

Lunges also work the hip flexors, which are the muscles responsible for lifting the knee and driving the foot forward during each step. By strengthening the hip flexors, lunges can help to improve the efficiency and power of your stride while walking uphill.

Finally, lunges can also help to increase the endurance and stamina of the muscles used in uphill walking. By doing lunges regularly, you will be better prepared for the physical demands of walking uphill for long periods of time.

How to Perform Lunges Correctly

Here is a step-by-step guide to performing a lunge correctly:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Take a large step forward with one foot, keeping your weight evenly distributed between both legs.
3. Bend both knees and lower your body down until your front thigh is parallel to the ground and your back knee is hovering just above the ground.
4. Push through your front heel to return to the starting position.
5. Repeat the movement with the opposite leg.

Additional Tips for Lunges

It’s important to keep the following tips in mind to perform lunges correctly:

• Keep your torso upright and avoid leaning forward or backward.
• Keep your front knee in line with your ankle, and don’t let it collapse inward.
• Keep your weight evenly distributed between both legs, and avoid shifting too much weight to one leg.
• Make sure your front knee doesn’t go past your toes.
• Move in a slow and controlled manner, and don’t use momentum to help you move.

It’s also recommended to start with bodyweight lunges and gradually add weights as you become more comfortable and confident with the movement. It’s important to seek the guidance of a professional trainer or coach if you have any concerns or injuries, to ensure that you are performing lunges correctly and safely.

Step-ups

Step-ups are a good training exercise for walking up steep hills because they mimic the motion of walking up an incline and target many of the key muscle groups used in uphill walking.

Uphill walking requires a significant amount of strength and endurance in the legs, particularly in the quadriceps, hamstrings, and glutes. Step-ups work all of these muscle groups, helping to build strength and endurance in the legs. By using weights or resistance bands, you can also increase the difficulty of step-ups and continue to challenge your muscles as you progress in your training.

In addition to building strength in the legs, step-ups also help to improve balance, stability, and coordination. These are all important factors in maintaining good form and preventing injury while walking uphill.

Step-ups also require the use of the hip flexors, which are the muscles responsible for lifting the knee and driving the foot forward during each step. By strengthening the hip flexors, step-ups can help to improve the efficiency and power of your stride while walking uphill.

Finally, step-ups can also help to increase the endurance and stamina of the muscles used in uphill walking. By doing step-ups regularly, you will be better prepared for the physical demands of walking uphill for long periods of time.

How to Perform Step-ups Correctly

Here is a step-by-step guide to performing a step-up correctly in your training for uphill walking:

1. Stand in front of a step, bench, or platform that is approximately knee height.
2. Place one foot on the step, with the heel of your foot making full contact with the step.
3. Drive your weight through the heel of the foot that is on the step, and step up onto the step with the other foot.
4. Step back down to the starting position with your foot that was on the step, and repeat the movement with the other foot.

Additional Tips for Step Ups

It’s important to keep the following tips in mind to perform step-ups correctly:

• Keep your weight on the foot that is on the step, and avoid shifting too much weight to the other foot.
• Keep your torso upright and avoid leaning forward or backward.
• Make sure your knee is bent at a 90-degree angle and your thigh is parallel to the ground when your foot is on the step.
• Avoid putting too much pressure on your knee and ankle joints, and keep the movement slow and controlled.
• Make sure your foot is flat on the step, and avoid standing on the ball of your foot.

It’s also recommended to start with bodyweight step-ups and gradually add weights as you become more comfortable and confident with the movement. It’s important to seek the guidance of a professional trainer or coach if you have any concerns or injuries, to ensure that you are performing step-ups correctly and safely.

Leg Presses

Leg presses are a good training exercise for walking up steep hills because they target many of the key muscle groups used in uphill walking and can help to build strength and endurance in the legs.

Uphill walking requires a significant amount of strength and endurance in the legs, particularly in the quadriceps, hamstrings, and glutes. Leg presses work all of these muscle groups, helping to build strength and endurance in the legs. By using weights or adjusting the resistance, you can also increase the difficulty of leg presses and continue to challenge your muscles as you progress in your training.

In addition to building strength in the legs, leg presses can also help to improve balance and stability, which are important factors in maintaining good form and preventing injury while walking uphill.

Finally, leg presses can also help to increase the endurance and stamina of the muscles used in uphill walking. By doing leg presses regularly, you will be better prepared for the physical demands of walking uphill for long periods of time. However, it’s important to note that while leg presses can be a useful exercise for building leg strength, they do not mimic the specific movement patterns used in uphill walking as well as exercises such as squats, lunges, and step-ups.

How to Perform Leg Presses Correctly

Here is a step-by-step guide to performing leg presses safely:

1. Adjust the seat on the leg press machine so that the pivot point is in line with your knees.
2. Sit on the machine and place your feet flat on the platform, hip-width apart and pointing forward.
3. Use the handles or grips to steady yourself on the machine.
4. Lower the platform towards your body by bending your knees, until your thighs are parallel to the ground.
5. Push through your heels to extend your legs and return the platform to the starting position.

Additional Tips for Leg Presses

It’s important to keep the following tips in mind to perform leg presses safely:

• Make sure the pivot point of the machine is in line with your knees, and adjust the seat if necessary.
• Use the handles or grips to steady yourself on the machine, and avoid relying on your legs alone.
• Keep your back flat against the seat, and avoid rounding or arching your back.
• Keep your feet flat on the platform, and avoid pointing your toes or rotating your feet.
• Lower the platform slowly and under control, and avoid using momentum to help you move.

It’s also important to start with lighter weights and gradually increase the weight as you become more comfortable and confident with the movement. It’s also a good idea to seek the guidance of a professional trainer or coach, especially if you are new to leg presses or have any concerns or injuries.

Deadlifts

Deadlifts are a good training exercise for walking up steep hills because they target many of the key muscle groups used in uphill walking and can help to build overall strength and power in the legs and hips.

Uphill walking requires a significant amount of strength and endurance in the legs, particularly in the quadriceps, hamstrings, and glutes. Deadlifts work all of these muscle groups, as well as the lower back, hips, and core, helping to build overall strength and power in the body.

In addition to building strength and power in the legs, deadlifts also help to improve balance, stability, and coordination. These are all important factors in maintaining good form and preventing injury while walking uphill.

Finally, deadlifts can also help to increase the endurance and stamina of the muscles used in uphill walking. By doing deadlifts regularly, you will be better prepared for the physical demands of walking uphill for long periods of time.

It’s important to note that deadlifts can be a very challenging exercise and require proper form to avoid injury. It’s recommended to seek the guidance of a professional trainer or coach to ensure that you are performing the exercise correctly before incorporating it into your training routine.

How to Perform Deadlifts Correctly

Here is a step-by-step guide to performing a deadlift correctly when training for uphill walking:

1. Stand with your feet hip-width apart, with your toes pointing forward.
2. Bend down and grip the barbell with an overhand grip, your hands slightly wider than your hips.
3. Stand up straight, lifting the bar off the ground, keeping it close to your shins.
4. As you stand up, keep the barbell close to your body, with your arms extended and your shoulders pulled back.
5. When you reach a standing position, stand tall with your chest out and your core engaged.
6. Reverse the movement by bending your hips and knees, lowering the bar back down to the ground.

Additional Tips for Deadlifts

It’s important to keep the following tips in mind to perform deadlifts correctly:

• Keep your feet hip-width apart, with your toes pointing forward.
• Keep your back straight and your core engaged throughout the movement.
• Keep the barbell close to your shins and your body, and avoid swinging it away from your body.
• Avoid rounding your back, and keep your shoulders pulled back and your chest out.
• Lower the bar down to the ground slowly and under control, and avoid dropping it.

It’s also important to start with lighter weights and gradually increase the weight as you become more comfortable and confident with the movement. Deadlifts are a complex movement that require proper form and technique, so it’s a good idea to seek the guidance of a professional trainer or coach, especially if you are new to deadlifts or have any concerns or injuries.

Planks

Planks are a good training exercise for walking up steep hills because they target the core muscles and help to improve posture, balance, and stability.

Uphill walking can be physically demanding and requires good posture and balance to maintain good form and prevent injury. The core muscles, including the abdominal muscles and lower back, play a crucial role in maintaining good posture and stability while walking uphill.

Planks are an effective exercise for strengthening the core muscles, which can help to improve posture and balance while walking uphill. In addition, planks also work the muscles of the hips, legs, and back, helping to build overall stability and strength in the body.

Finally, planks can also help to increase endurance and stamina in the core muscles, which can help to reduce fatigue and improve your ability to maintain good form while walking uphill for long periods of time.

It’s important to note that planks should be performed correctly to maximize their effectiveness and avoid injury. It’s recommended to start with a modified version of the exercise, such as a modified plank or knee plank, and gradually work your way up to a full plank as your strength and stability improve.

How to Perform Planks Correctly

Here is a step-by-step guide to performing a plank correctly in your training for uphill walking:

1. Get into a push-up position, but instead of lowering your body to the ground, hold yourself up in a straight line from head to heels.
2. Place your forearms on the ground, with your elbows directly under your shoulders and your hands facing forward.
3. Keep your body straight and your core engaged, with your back flat and your butt down.
4. Hold the position for 20-60 seconds, depending on your fitness level.
5. To release, lower your body to the ground.

Additional Tips for Performing Planks Correctly

It’s important to keep the following tips in mind to perform planks correctly:

• Keep your body straight and your core engaged, with your back flat and your butt down.
• Avoid arching your back or sinking in your hips.
• Keep your elbows directly under your shoulders and your forearms on the ground.
• Hold the position for a reasonable amount of time, gradually building up to longer holds as you become more comfortable and confident with the movement.

It’s also a good idea to seek the guidance of a professional trainer or coach, especially if you are new to planks or have any concerns or injuries. Additionally, you can modify the plank by doing it on your knees, or by elevating your feet on a bench or step, to make it easier or harder, depending on your fitness level.

Training for Uphill Walking

My own training for uphill walking will consist of mixed cardiovascular sessions twice a week, a long hike once a week and strength training two to three times a week. I’m going to wear my full backpack for appropriate cardiovascular and strength exercises.

I’ll track my progress through perceived exertion and speed over hills I walk up regularly, my VO2 max improvements and recovery and long hill walks.

I hope these tips help you. I wrote this article because I couldn’t find all the information I needed about training for uphill walking myself in one place. As I said earlier, please do what’s right for you. We are all different. My intention is to share what I have learned so that you can decide what might suit you the best.

Getting Fit to Walk the Camino de Santiago

As a 53 year-old female with a BMI of 45, I’m sure that I will definitely benefit from losing weight and getting fitter before I walk my next Camino.

I am planning on walking the last 100km of the Camino Portugues into Santiago de Compostela in the month of May.

Here is the six-week getting started Camino training plan that I will using to kick off my preparations for my next adventure.

Overweight Walking the Camino

Whilst I was just as overweight as I am now when I last walked the last 100km of the Camino Frances in September 2019 and got on ok, I would have been much more comfortable and streamlined had I been in better shape. Plusm over the last 9 months or so, I have lost a lot of fitness and gained weight due to some health issues, which I have now recovered from, more-or-less.

I’m blogging about my journey here because, before I walked my first Camino in 2019, I was super-nervous that I would be too fat and unfit to complete my walk, and that I would stand out amongst what I thought would be a lot of super-fit pilgrims. I needn’t have worried at all. I completed it just fine, and everyone was lovely – no negative judgments whatsoever. And I definitely wasn’t the only plus-size person walking the Camino!

A Note About This Getting Started Camino Training Plan

Although I am sharing my plan and my experience here, it’s been designed specifically for me and my needs. I am not a medical expert or personal trainer, so please do seek advice and design a Camino training plan that is tailored for you.

I also am looking forward to the preparation and anticipation for the Camino almost as much as I am to actually walking it!

Camino Training Plan Sources of Advice

Conditioning

I’m a goal-oriented person, I’ve consulted with fitness expert Amy Brogan, Managing Director of A Body Forever to get started with my conditioning, training and healthy weight loss for the Camino de Santiago. One of the aspects that I like about the A Body Forever program is the gamification and consistency that Amy has built into my program. Every time I record a workout I get points on my training dashboard online. Also, she tailors everyone’s program to suit their needs and their goals. Amy is super knowledgable. It definitely isn’t a one-size fits all approach.

Getting in the KM

I also like the Camino training plan provided by the travel company I have booked with, CaminoWays.

Challenges of Sticking To My Camino Training Plan

Given that I run a small business consultancy, with no regular weekly routine and lots of travel, I am going to need to be disciplined and creative to fit my Camino training commitments into my work schedule. Knowing that I am going to be reporting my progress here to you will definitely help keep me on track and accountable!

I have a great elliptical training machine at home, and the A Body Forever Classes are online and use mostly bodyweight for the exercises, so that should help. Plus the fact that in theory I can go for a walk wherever I am, as long as there are enough hours in the day. But then, that’s one of the reasons why I want to walk the Camino again – to help me integrate health and fitness into my daily life.

Getting Started Six Week Camino Training Plan

At the time of writing, I am about 4 months out from my Camino, and have been very inactive due to being unwell. I feel that I am starting from a pretty low base.

My getting started six-week Camino training plan is as follows.

How did the Camino Training Plan Work for Me in Practise?

I’ll keep tracking my progress and let you know how I got on in practise versus the training plan for the first six weeks. I’ll also share my training plan for the next six weeks.

I’d love to hear how you trained or are training for your Camino or challenge walk elsewhere. Please do leave a comment or get in touch, and good luck with your plans.