Preparing / training

digitalgerry · Sunday at 4:11 PM

Happy New Year fellow walkers.

I’ve booked my flights to Porto for 2 weeks the second week of April. So I’m committed. I’ve never done a major walk before as I prefer cycling and had considered it but feel to get the beefier at least walk it first time.

I’m a will be-60 year old next autumn with T2 diabetes, also atrial-fib and slightly overweight so I’ve got approx 90-days to prepare and train. The plan is to loose 10kg with the whole experience and possibly not be T2 if possible.

Any resources or advice other than the closer I get walk 2 days back to back with my kit;

What should I be doing NOW?

Much appreciated!

Gerry

trecile · Sunday at 4:30 PM

I've added the tag "training/fitness/health" to the top of the thread. Click on it to find more threads on the topic, including this recent one:

D

Thread 'Physical training for Camino Frances'

Thursday at 5:20 PM

Hello and Happy New Year!

Please advise about books/websites/podcasts with suggestions for training for the Camino Frances. We are interested in advice about walking/hiking as well as strength training/cross training.

Thank you so much!

Roland49 · Sunday at 4:33 PM

Bonne Année, Gerry!

Try to limit your carbs (I know, pretty impossible on french diet ).

Try to walk comfortable 2-5km daily without "kit" (but with your shoes and socks that you planned for the CP) for the first 4-6 weeks.
After that, try to walk up to 10km in one go 1-2 times per week for the next 4 weeks. If you feel comfortable doing, fit your filled kit and do the same: voilà: training done!

Have fun on the CP, try not to rush, turn around from time to time, it's really a nice and easy hike, especially the coastal.

I've done the CF almost untrained and had no problems (only a very annoying blister down to Molinaseca) at all.

digitalgerry · Sunday at 4:40 PM

Roland49 said:
Bonne Année, Gerry!

Try to limit your carbs (I know, pretty impossible on french diet ).

Try to walk comfortable 2-5km daily without "kit" (but with your shoes and socks that you planned for the CP) for the first 4-6 weeks.
After that, try to walk up to 10km in one go 1-2 times per week for the next 4 weeks. If you feel comfortable doing, fit your filled kit and do the same: voilà: training done!

Have fun on the CP, try not to rush, turn around from time to time, it's really a nice and easy hike, especially the coastal.

I've done the CF almost untrained and had no problems (only a very annoying blister down to Molinaseca) at all.

Thanks Roland
Yes the diet-français isn’t good as a diabetic and I run a b&b so always carbs; but it’s about the right carbs.

Thanks that’s great advice! I’ve just bought some new boots and Decathlon double lined socks. I’m off to UK in a couple of weeks so will get some Vaseline as well!

Beun camino

J Willhaus · Sunday at 5:04 PM

Yes, and double check with a health professional. If you have A-fib, make sure it is well controlled and know what other effects your medications may have. Some classes of medication slow the heart and others may make you more vulnerable to the sun, etc.

digitalgerry · Sunday at 5:09 PM

Thank you. I am booming a cardiologist review also and I’m a nurse and all covered in health insurance.

Mallowman · Sunday at 5:15 PM

digitalgerry said:
Happy New Year fellow walkers.

I’ve booked my flights to Porto for 2 weeks the second week of April. So I’m committed. I’ve never done a major walk before as I prefer cycling and had considered it but feel to get the beefier at least walk it first time.

I’m a will be-60 year old next autumn with T2 diabetes, also atrial-fib and slightly overweight so I’ve got approx 90-days to prepare and train. The plan is to loose 10kg with the whole experience and possibly not be T2 if possible.

Any resources or advice other than the closer I get walk 2 days back to back with my kit;

What should I be doing NOW?

Much appreciated!

Gerry

I was 69 when I did the CF, T2 diabetes, overweight and way too much stuff in my backpack. My simple recommendation is to "train as you fight". I didn't worry about food; I just ate what looked good. When i returned and had my normal checkup my A1C was 5.9. Currently preparing for the Via de la Plata in March by walking with and without my backpack. Enjoy your Camino and remember your six P's and you will have a blast. Buen Camino

digitalgerry · Sunday at 5:25 PM

Mallowman said:
I was 69 when I did the CF, T2 diabetes, overweight and way too much stuff in my backpack. My simple recommendation is to "train as you fight". I didn't worry about food; I just ate what looked good. When i returned and had my normal checkup my A1C was 5.9. Currently preparing for the Via de la Plata in March by walking with and without my backpack. Enjoy your Camino and remember your six P's and you will have a blast. Buen Camino

Thanks Mallowman you’ll have to enlighten me to the 6 P’s I’ve no idea what you mean?

Buen Camino also

Mallowman · Sunday at 5:41 PM

digitalgerry said:
Thanks Mallowman you’ll have to enlighten me to the 6 P’s I’ve no idea what you mean?

Buen Camino also

The 6 P's. Prior Preparation Prevents Piss Poor Performance. An old saying from my ARMY days.

Caomhin O Fearghaill · Sunday at 5:52 PM

digitalgerry said:
Happy New Year fellow walkers.

I’ve booked my flights to Porto for 2 weeks the second week of April. So I’m committed. I’ve never done a major walk before as I prefer cycling and had considered it but feel to get the beefier at least walk it first time.

I’m a will be-60 year old next autumn with T2 diabetes, also atrial-fib and slightly overweight so I’ve got approx 90-days to prepare and train. The plan is to loose 10kg with the whole experience and possibly not be T2 if possible.

Any resources or advice other than the closer I get walk 2 days back to back with my kit;

What should I be doing NOW?

Much appreciated!

Gerry

I have chronic health issues too, so the first thing I do is to check things out with my doc before I decide to put my boots on again.

henrythedog · Sunday at 7:17 PM

I think you’ve got to separate your two objectives - and take advice from a qualified healthcare professional.

But until one comes along:

There has been mounting evidence that significant calorie restriction leading to weight loss can be enough to reverse T2 diabetes. My brother has T2 - through lifestyle choice - and when I tell my doctor that she’s determined to then test me sufficiently to class me as pre-diabetic; which I’m not. If it were a parent I could understand it.

Anyway, my brother will not take my (very) strongly worded advice to forget everything else and get some weight off, and I don’t expect anyone else will.

As for training: reduce carbs, increase protein, start walking then add a small pack. If you’re overweight and unaccustomed, do not start running.

Camino fitness is endurance not speed; but every rest stop doesn’t necessarily need a pincho de tortilla and a beer.

Weight-loss through exercise is very very difficult. Bite the bullet (which is thankfully calorie free) and cut down your food intake.

trecile · Sunday at 7:24 PM

henrythedog said:
Weight-loss through exercise is very very difficult.

So true, except for "push aways" - pushing yourself away from the table.

John Sikora · Monday at 2:45 PM

I find that the distances are not as big a problem for me as the inclines. So, before I walk a Camino I try to make sure that I can walk at least 600m in inclines without adverse effects (or should that be affects). Treadmills work pretty good at that. If you can do that 2-3 days in a row without too much discomfort the next day, you'll be in a much better place. (BTW, I'm 75 and walking the last half of the VDLP next May).

Nelle · Monday at 3:09 PM

I can’t speak to weight loss or your other health concerns, but if possible, try to do long walks several days in a row (preferably with your pack) to get a sense of how your feet will hold up over the long haul. I didn’t have any blisters for the first 100k of the CF, and then my left foot started rebelling mightily, particulalry the left little toe. Through trial and error (mostly error), I figured out how to tape blisters, file my nails, tie my shoes, etc. in ways that helped avoid similar problems on my right foot. Knowledge is power. Good luck and Bon Chemin.

Itsnever2late · Monday at 3:18 PM

digitalgerry said:
Thanks that’s great advice! I’ve just bought some new boots and Decathlon double lined socks. I’m off to UK in a couple of weeks so will get some Vaseline as well!

Spend time reviewing suggestions on the forum regarding footwear. Try a few boot/shoe/sock combinations over the next few weeks to see what works .

digitalgerry · Monday at 3:46 PM

henrythedog said:
I think you’ve got to separate your two objectives - and take advice from a qualified healthcare professional.

But until one comes along:

There has been mounting evidence that significant calorie restriction leading to weight loss can be enough to reverse T2 diabetes. My brother has T2 - through lifestyle choice - and when I tell my doctor that she’s determined to then test me sufficiently to class me as pre-diabetic; which I’m not. If it were a parent I could understand it.

Anyway, my brother will not take my (very) strongly worded advice to forget everything else and get some weight off, and I don’t expect anyone else will.

As for training: reduce carbs, increase protein, start walking then add a small pack. If you’re overweight and unaccustomed, do not start running.

Camino fitness is endurance not speed; but every rest stop doesn’t necessarily need a pincho de tortilla and a beer.

Weight-loss through exercise is very very difficult. Bite the bullet (which is thankfully calorie free) and cut down your food intake.

Trust me I am!!! Strugged though walking through the sugar aisle aka cake, biscuits and sweets today in LIDL.

digitalgerry · Monday at 3:47 PM

Nelle said:
I can’t speak to weight loss or your other health concerns, but if possible, try to do long walks several days in a row (preferably with your pack) to get a sense of how your feet will hold up over the long haul. I didn’t have any blisters for the first 100k of the CF, and then my left foot started rebelling mightily, particulalry the left little toe. Through trial and error (mostly error), I figured out how to tape blisters, file my nails, tie my shoes, etc. in ways that helped avoid similar problems on my right foot. Knowledge is power. Good luck and Bon Chemin.

Thanks Natalie, and that's the plan about early March so I've a month before I go.

AllisonMarie · Monday at 4:54 PM

digitalgerry said:
Thanks Roland
Yes the diet-français isn’t good as a diabetic and I run a b&b so always carbs; but it’s about the right carbs.

Thanks that’s great advice! I’ve just bought some new boots and Decathlon double lined socks. I’m off to UK in a couple of weeks so will get some Vaseline as well!

Beun camino

And you might love boots, but many people find them to be heavier and warmer than they need or want on the Camino. You may want to consider trail shoes?

AchimBerlin · Monday at 7:09 PM

Mallowman said:
The 6 P's. Prior Preparation Prevents Piss Poor Performance. An old saying from my ARMY days.

Have to remember this. Made my day.

CTLawGal · Monday at 11:39 PM

I found it helpful to walk two long walks (say, 20k) back-to-back, every 5-6 days, to know my body could do it, then drop it down to 5-10K walks to let my body recover, then repeat. I was able to go to a local land conservation area about 30 minutes from my home to get maybe 1000-1500 feet (300-500 meters) in a long walk, so that helped. When I didn't walk there, I had smaller local hills where I would work at walking them faster each week. I also recommend trekking poles, learn how to use them if you don't know how (there are tons of youtube videos), this can help take some of the pressure off your knees (there is research indicating it relieves 20% to 30% of the pressure), you will thank me, especially on downhills. Even if your route is flat, they can be helpful.

GaryRobArms · 2025-01-07T07:13:31+0100

digitalgerry said:
Any resources or advice other than the closer I get walk 2 days back to back with my kit;

What should I be doing NOW?

Right now, you could try walking some tests walks, say 10-20 km with a backpack containing half your expected load two days in a row. Look at the elevation profile of the toughest segment of your Camino route and put some similar hills in your test route. To be safe, make up a route with loops that provide easy exit points at various locations, in case things don't go well. Or keep it urban enough that you can always call a cab for a rescue.

That would probably expose any weaknesses you need to work on. You said you cycle and that you are a nurse. Perhaps you are already fit enough, maybe you already walk 10 km a day on the job.

And if the test walks go okay, and winging it is your modus operandi, then go for it. According to the guide books, and many of the posts on the this forum, lots of people do virtually no training at all and do okay. From the posts, it appears to me that some people take pride in having done it without having done any real training. The "Just do it" mentality, to bravely jump into the breach and deal with whatever happens. The "leap of faith". Not my style -- I overtrain so that the walking is easy and doesn't interfere with enjoying the experience -- but to each pilgrim, his own pilgrimage.

Anyway, a couple of consecutive test walks now would tell you what you need to work on - or that your shoes or your backpack don't really fit you -- and you still have 90 days to work on those things.

BTW - These test walks don't need to be epic, complicated hikes. For example, is there a 5 km loop you could walk from your house? Get up early, put your backpack on and walk it. Back home, have a coffee and snack, then walk it again. Make some lunch in your own kitchen, and then walk it again. You've done 15 km. Do it all again the next day. Perhaps a bit boring, but it will tell you what you need to know. That also simulates the typical daily pattern on a Camino of walking for an hour or so and stopping for a coffee, another hour or so of walking and stop for lunch, another couple hours of walking and you're at the next accommodation.

digitalgerry · 2025-01-07T07:37:37+0100

Thanks everyone, this is all really helpful.

hikentravel1234 · 2025-01-08T08:16:17+0100

digitalgerry said:
Happy New Year fellow walkers.

I’ve booked my flights to Porto for 2 weeks the second week of April. So I’m committed. I’ve never done a major walk before as I prefer cycling and had considered it but feel to get the beefier at least walk it first time.

I’m a will be-60 year old next autumn with T2 diabetes, also atrial-fib and slightly overweight so I’ve got approx 90-days to prepare and train. The plan is to loose 10kg with the whole experience and possibly not be T2 if possible.

Any resources or advice other than the closer I get walk 2 days back to back with my kit;

What should I be doing NOW?

Much appreciated!

Gerry

You will find lots of different opinions. It also depends on how much time you have in each given week – – such as whether you work full-time or not (how many days a week you can train). And the initial amount you can walk starting out and the goal that you want to walk daily on the Camino. And whether or not you're going to try to follow most of the stages in the Briley book. I personally think two of the stages should be cut nearly in half.
I have done four Camino's and especially as I've gotten into my 60s, I have found that walking a steady pace works best for me. I have somewhat long legs and I can usually walk 1 mile in 20 or 21 minutes went on flat ground.
That would best to try to train three days a week. This is what I recommend:
1. Try to walk three days a week. If you just can't, two days a week. Do a somewhat leisurely pace and start at 3 miles ( 5 km) a day.
2. Add one extra mile.(0.6km) every week.
3. Once I get above 10 km each walk, I will keep two days at 10 km and then just increase one day a week by 1 mile (0.6km) every week up to the maximum of what your goal is. On my last walk, my goal was 20 km.(12 miles) a day although there's always gonna be a little bit of variation, depending on where you can find a place to stay.
4. I also did core body training – – lower back, upper shoulders, chest, and abs one day a week. Always on the shorter walking day, which was maxed out at 10km (6 miles).
5. On my last walk, I only trained two days a week, but again, three days a week is better if possible.

digitalgerry · 2025-01-08T09:09:00+0100

hikentravel1234 said:
You will find lots of different opinions. It also depends on how much time you have in each given week – – such as whether you work full-time or not (how many days a week you can train). And the initial amount you can walk starting out and the goal that you want to walk daily on the Camino. And whether or not you're going to try to follow most of the stages in the Briley book. I personally think two of the stages should be cut nearly in half.
I have done four Camino's and especially as I've gotten into my 60s, I have found that walking a steady pace works best for me. I have somewhat long legs and I can usually walk 1 mile in 20 or 21 minutes went on flat ground.
That would best to try to train three days a week. This is what I recommend:
1. Try to walk three days a week. If you just can't, two days a week. Do a somewhat leisurely pace and start at 3 miles ( 5 km) a day.
2. Add one extra mile.(0.6km) every week.
3. Once I get above 10 km each walk, I will keep two days at 10 km and then just increase one day a week by 1 mile (0.6km) every week up to the maximum of what your goal is. On my last walk, my goal was 20 km.(12 miles) a day although there's always gonna be a little bit of variation, depending on where you can find a place to stay.
4. I also did core body training – – lower back, upper shoulders, chest, and abs one day a week. Always on the shorter walking day, which was maxed out at 10km (6 miles).
5. On my last walk, I only trained two days a week, but again, three days a week is better if possible.

Thank you that’s really helpful.
I’m planning to do the 270k in 11 days. so assuming 25k a day with 1 rest day. I’m flying in in April 9th and returning 2 weeks later. So my daily av should be approx 25k recognising I have a fast pace and will also slow down when with other est 6 -7 hours walking a day arriving for 3/4pm with breaks.

Day 1 I’ll take the metro and start from the sea and go to Via Conte and then aim for 25 each day

I have an a hey knee which I’ll get a support for should I have any issues but will know soon enough!!!

Beun Camino

Thanks Gerry

Corned Beef · 2025-01-08T09:24:01+0100

They say you need good shoes and a good bed. In every 24 hours you'll be in one or the other.

Those new boots should be broken in before you go. You might get a couple of packs of Moleskin to go with them. Has never let me down.

digitalgerry · 2025-01-08T09:25:39+0100

Corned Beef said:
They say you need good shoes and a good bed. In every 24 hours you'll be in one or the other.

Those new boots should be broken in before you go. You might get a couple of packs of Moleskin to go with them. Has never let me down.

Thanks. I’ve not heard of Moleskin (I’m in France) but looks like a plaster ?? I’ll ask my pharmacist.

DandT · Thursday at 5:20 PM

Hello and Happy New Year! Please advise about books/websites/podcasts with suggestions for training for the Camino Frances. We are interested in advice about walking/hiking as well as strength...

Seabeggar · Monday at 9:21 AM

I was concerned that my benign prostate condition would disturb other sleepers in my dorm as I am up 3 times per night at home. But on the Camino I only needed to get up 1 x per night & even...

digitalgerry · Sunday at 4:11 PM

Happy New Year fellow walkers. I’ve booked my flights to Porto for 2 weeks the second week of April. So I’m committed. I’ve never done a major walk before as I prefer cycling and had considered...

Glade · Sunday at 5:09 AM

HI everyone. As per the title, i am looking for a good insurance provider when i go in march. Thanks in advance.

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