Training Tips

On the Camino Salvado you will need to be able to walk about 24 kms a day, every day. You should aim to be able to walk 4 km in an hour.

Train locally. Train as close to home as possible. If this is your first Camino Salvado, walking far for the first time is tough enough without the addition of travel stress!
Get familiar. Train on the trail whenever possible. When this is difficult, train on terrain that reflects what you will encounter in the event — bitumen and gravel tracks!
Test your shoes. Wear a good pair of hiking boots or running shoes. Make sure they are well broken in before the pilgrimage by wearing them on practice walks. Do not wear new shoes for the pilgrimage! A spare pair of broken in shoes is recommended.
Pack a bag. Pack well. In training, find out what you’ll need to carry, including the type and amount of food, amount of water, etc. We recommend 2 litres of water. There is no reward for carrying more than is absolutely necessary.
Training diary. Keep a training log to record the distances, sections of the trail and total time you’ve covered. This helps you find out what training works best and will provide time estimates for you.
Ten percent rule. From one week to the next, do not increase your total weekly distance covered or the distance of your long walk by more than ten percent. A big increase in distance or level of intensity greatly increases your chances of injury.
Cross training. Cross training, along with regular stretching and possibly a weight training program, will reduce your risk of injury and keep the training interesting. It’s particularly important for beginners who are just starting to build their strength and endurance.
Take a break. Stopping briefly for breaks during training will help you to work out the best strategy, including what to eat, how long to rest, etc.
Find a rhythm. Use your training to establish a rhythm for the event.
Find your feet. The most important part of training is the long walk ‘sandwich’, where you do back-to-back walks on successive days (like Saturday and Sunday).
Interval training. If time is a problem, a shorter, faster session is a great alternative
Navigation. Practice your GPS navigation using your GPS equipment or adapted mobile phone.
Make it fun. When you’re going in for the long haul, friends make for more fun. They will also help you by providing entertainment and encouragement. Arrange your training hike to finish at a beach or local restaurant.

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