Now It’s Time to Prepare Your Body, Your Gear, and Your Mind

Preparing your mindset for the road ahead

The Camino will test more than your feet. It will stretch your patience, shift your perspective, and invite you to slow down. While training your body is important, preparing your mind and spirit can be just as vital.

🧘‍♂️ Let Go of Perfection

You will not have the perfect packing list. You will not walk every mile without discomfort. You will forget something. You may even cry.

None of that means you’re doing it wrong.

The Camino is about showing up as you are, one step at a time. Let go of the need to get it all right. Let the journey meet you where you are.

📓 Set an Intention

Before you leave, take time to answer this simple question:

Why am I walking?

You don’t need a perfect answer. Just an honest one. Write it down, record a voice memo, or share it with a friend. Let it guide you when the days feel long.

💬 Expect Emotional Ups and Downs

There will be moments when you feel powerful and connected. There will be moments when you feel lost, lonely, or sore.

This is part of the rhythm. No emotion lasts forever. A café con leche, a quiet bench, or a friendly Buen Camino can shift everything.

🧠 Prepare Your Mind Like You Prepare Your Body

• Practice being still: a few minutes of breathing each morning can go a long way

• Read or reflect on stories from past pilgrims

• Talk about your upcoming journey with someone who understands

• Begin journaling now, before your first step

🧠 Looking for More Reflection Prompts

✍️ Suggested Practice

Take five minutes. Write down three things you hope to experience on the Camino. Then write down three things you are ready to release. Let this be your starting point.

🌿 You Don’t Have to Be Fully Ready

Every pilgrim begins with some uncertainty. Mental and emotional readiness isn’t about being fearless or strong every day. It’s about choosing to begin, to stay curious, and to keep walking.

You are ready enough.

Build your strength, endurance, and confidence — one walk at a time

You don’t need to be an athlete to walk the Camino. But you do need to prepare. Your body needs time to adjust to long days on your feet, back-to-back walking, and carrying your pack.

Training is not just about getting fit. It’s about learning your limits, building trust in your body, and walking with more ease and less pain.

📅 A Simple 12-Week Framework

Most pilgrims can build solid endurance and confidence with a 12-week training plan. The plan should follow four basic phases:

1. Foundation: Build consistency with shorter walks and light strength work

2. Build: Increase frequency, walk with your pack, and add some elevation

3. Peak: Practice back-to-back long days and simulate real Camino conditions

4. Taper: Reduce mileage, stay loose, and arrive feeling rested and strong

👟 Weekly Training Goals

Each week, aim for:

• 3 to 5 walking days

• One long walk (starting around 4–5 miles, building up to 10–12)

• Some back-to-back walking days in the final weeks

• Regular core and leg strength sessions (planks, squats, stairs)

• A focus on flexibility and recovery (stretching, yoga, rest days)

Include one or two walks per week with your fully loaded pack, gradually increasing the weight to your expected Camino carry weight.

🎒 Train Like You Walk

Use your training walks to test:

• Your footwear on different surfaces

• Your socks and layering system

• Your hydration and snack routine

• Your pack weight and strap adjustments

This is the time to discover what works and what doesn’t — before it matters.

💡 Pro Tip

Add a few “challenge walks” into your plan. These are long, slow, mindful walks with your pack. Use them to train your body and check in with your mindset.

Try walking without headphones. Let the rhythm prepare your mind for the journey ahead.

📄 Free 12-Week Plan

Download the free 12-Week Camino Training Plan for a complete week-by-week schedule.

This plan includes walking goals, strength and flexibility routines, and helpful mindset prompts to keep you motivated.

🧭 Want More Structure and Support?

🟢 Try the Premium Training Plan Includes a personalized assessment, a customized calendar integrated with your availability, holistic activity recommendations, and one-on-one or group coaching options.

Learn More About the Premium Training Plan

The most important gear decision you'll make

Ask any seasoned pilgrim. The single most important choice you make before the Camino is what goes on your feet.

You don't need the most expensive boots or high-tech trail shoes. You just need something that works for you, feels right, and holds up over time.

🥾 Popular Footwear Options

Here’s what most pilgrims choose, and why each option might work for you:

• Trail Running or Road Running Shoes These are lightweight, breathable, and cushioned for long-distance walking. They're a great choice for people used to pavement or mixed terrain.

• Low-Cut Hiking Shoes These offer more structure than running shoes and are ideal if you’re expecting uneven paths, rocky stretches, or extended climbs.

• Hiking Boots These are more common among European walkers than Americans. Unless you're already comfortable in boots, they may feel heavy for long-distance walking on less rugged terrain.

• Hiking Sandals Some pilgrims walk in sandals in hot weather, while others use them for recovery in the evenings. Look for sturdy models with toe protection and good grip.

• Crocs or Lightweight Camp Shoes These are popular as evening shoes. After a long day of walking, your feet will want something wide, soft, and easy to slide into.

👣 Fit Matters More Than Brand

The right shoe is the one that fits your foot, not the one that gets the most online praise.

• Break in your shoes, but avoid overtraining in them before your walk. You want them molded to your foot, but not worn down.

• Make sure you have enough toe space, especially for downhill sections.

• Try them on with your hiking socks. If you wear liners, bring those too.

📏 Should I Buy a Size Larger?

You've probably heard that your feet will swell, and that sizing up is the answer.

Here’s the better advice:

If your current size works on long walks with your socks and pack weight, stick with it. Don’t change your size just because someone told you to. Your body is the best guide.

🧠 A Few Final Tips

• Bring two pairs of good-quality socks and rotate them daily.

• If you're unsure, choose a shoe that’s lighter rather than heavier.

• Train in your Camino shoes with your pack on. That’s the only way to know if they’ll hold up under real conditions.

The right footwear won’t guarantee a pain-free walk, but it can help you avoid blisters, joint pain, and cut-short days.

Let your Camino begin with comfortable feet.

What you carry matters. How you carry it matters even more.

Your backpack will be with you every day on the Camino. It holds your gear, your comfort, and your rhythm. Choosing one that fits your body and your walking style can make all the difference.

🎯 How Big Should It Be?

Most pilgrims walk with a pack between 30 and 40 liters. That’s usually enough for everything you need without encouraging overpacking.

• If you're carrying your own pack, smaller and lighter is better.

• If you're using a luggage transfer service, you can pack a little more. Still, try to keep things simple and essential.

🧩 What Features Should You Look For?

Look for a pack with:

• A padded hip belt to move weight off your shoulders

• Adjustable shoulder and chest straps for a secure and personalized fit

• Multiple compartments to stay organized

• A hydration sleeve or side bottle pockets

• A ventilated back panel to help reduce sweat and friction

💡 Pro Tip

Small features make a big difference. Look for:

• Quick access straps or bungees to stow your walking sticks without removing your pack

• Water access you can reach while walking, either a hydration bladder hose or well-placed bottle pockets

• Top and side access to reduce the time and frustration of digging through your pack

If possible, visit an outdoor gear store and get a professional pack fitting. A well-fitted backpack reduces fatigue and pressure points significantly.

Also, consider air travel. If you plan to carry your pack on the plane, look for models that fall within standard airline carry-on dimensions (typically under 45 liters). Check your airline’s limits to be sure.

⚖️ How Much Should It Weigh?

Your fully loaded pack should weigh about 10 to 15 percent of your body weight. For most walkers, that means between 12 and 18 pounds, including water.

Lighter is better. Most people regret what they brought, not what they left behind.

🎒 Fit Comes First

Your pack should:

• Sit close to your back without wobbling

• Distribute weight evenly across your hips

• Stay comfortable on long walks when fully packed

Always test it with realistic weight inside. Take it on a few long walks and adjust the straps as needed.

🧠 Final Tips

• Train with your pack fully loaded to condition your body

• Practice adjusting the straps during rest stops

• If using a luggage service, bring a daypack for essentials like water, snacks, layers, and wallet

Your backpack should serve you, not slow you down. Choose wisely, train with it, and keep it light.

Keep it light. Keep it simple. Carry only what you need.

Packing for the Camino isn’t about being perfectly prepared. It’s about carrying only what supports your journey. Every item you bring should earn its place in your pack.

🧭 Core Packing Principles

• Less is more — every ounce adds up over miles

• Multi-use items win — think layers, not outfits

• Weather matters — plan for your route and season

• Laundry is easy — you’ll wash and wear again and again

Avoid the temptation to overprepare. The Camino has stores, pharmacies, and plenty of places to adjust along the way.

🧰 Essentials You’ll Likely Need

Here’s a high-level list of what most pilgrims carry:

• Two sets of clothing for walking and one for evenings

• Base layer, mid-layer, and rain protection

• Quick-dry underwear and socks (2–3 pairs)

• Hat and sunglasses for sun protection

• Lightweight sleepwear

• Toiletries in small containers

• First-aid basics (blister care is a must)

• Sandals or camp shoes for evenings

• Headlamp or small flashlight

• Reusable water bottle or hydration bladder

• European power plug and phone charging cord (avoid carrying both a US power block and a European adapter)

🧩 Optional but Common

• Trekking poles or a walking stick (highly recommended)

• Guidebook or downloaded app (Wise Pilgrim, Buen Camino, etc.)

• Journal or small notebook

• Travel towel

• Earplugs and sleep mask

❌ What to Leave Behind

You don’t need:

• Multiple pairs of shoes

• Full-size toiletries or extra cosmetics

• A change of clothes for every day

• Jewelry or anything you’d be upset to lose

• “Just in case” extras that never get used

Every item you don’t pack is one less thing to carry.

🧠 Packing Mindset

Ask yourself:

Will I use this every day? Can I live without it for a few weeks? Does it serve comfort, safety, or purpose?

📄 Would You Like a Packing List?

Explore the full Packing List Database

See what others brought, what they ditched, and how it worked out

Or, download the Packing List