How to physically prepare for the French Way of the Camino de Santiago from Sarria

Physical preparation: the key to enjoying the Camino

The French Way from Sarria is one of the most popular sections of the Camino de Santiago. With around 115 kilometers of route to the Cathedral of Santiago, it can be completed in 5 or 6 days, but although it does not require great technical demand, it does require some physical preparation.

Preparing in advance will allow you to enjoy the journey more, avoid injuries and live each stage with energy. It is not about being an athlete, but about being in shape to walk between 5 and 7 hours a day on varied terrain: rural tracks, forests, slopes and stretches of asphalt.

➤ When to start training

The ideal is to start preparation about 4 to 6 weeks before starting the Camino. If you lead an active life, walking regularly will be enough; if you do not exercise regularly, it is advisable to increase the effort gradually.

The goal is not to accumulate kilometers, but to accustom your body to the daily rhythm of the pilgrim: walking with weight, maintaining posture, caring for your feet and strengthening your back and legs.

• Start with walks of 5 to 7 km daily and progressively increase to 15 or 20 km.
• Include routes with slopes or elevation changes to simulate the Galician stages.
• Do at least one long walk per week (20–25 km) to test your endurance.

➤ Get your body used to the weight of the backpack

One of the main causes of fatigue or discomfort on the Camino is the excess weight in the backpack. It is recommended that it does not exceed 10% of your body weight. Train by walking with it loaded so that your back, shoulders and feet get used to that sensation.

Practice with the same footwear and the same backpack that you will use during the trip. This way you will avoid chafing, blisters or last-minute discomfort.

• Use hiking poles to improve balance and reduce impact on the knees.
• Balance the weight well: the heaviest objects should go close to the back.
• Take short breaks every 60–90 minutes during your training.

➤ Strengthen legs, core and back

Walking for several consecutive days requires strength and stability. Therefore, in addition to walking, it is useful to do toning exercises three times a week. No gym is needed: simple routines at home are enough.

• Squats: strengthen legs and glutes.
• Abdominal plank: improves trunk stability and reduces lower back pain.
• Calf and quadriceps stretches: prevent overloads.
• Heel raises: strengthen ankles and calves.
• Stair climbing: simulates the slopes of the Galician Camino.

Spending between 20 and 30 minutes on these routines greatly improves your endurance and reduces the risk of muscle discomfort.

➤ Take care of your feet: your best tool

Your feet are the foundation of the Camino. To avoid blisters and injuries, they must be as prepared as the rest of your body. Use seamless technical socks, change your footwear if it gets wet and keep your feet dry and ventilated.

Before the trip, take walks with the same shoes or boots you will use. Never wear brand-new footwear on the Camino: the skin needs to adapt.

• Wash and dry your feet well every day.
• Apply petroleum jelly or anti-friction cream before walking.
• Change your socks halfway through the stage if you sweat a lot.
• If a blister appears, clean it, protect it and let it heal in the open air at night.

➤ Nutrition and hydration during preparation

During the weeks prior to the Camino, follow a balanced diet with fruits, vegetables, proteins and healthy carbohydrates. Stay well hydrated and reduce the consumption of alcohol and very heavy foods.

On the Camino, it is important to drink water frequently and carry some light food (nuts, fruit or energy bars) to regain energy between towns. Galicia has many natural springs and bars where you can refill your bottle, but do not wait until you are thirsty to drink.

• Eat a good breakfast: bread, fruit and coffee or tea.
• Have something light in the middle of the stage.
• At the end of the day, replenish salts and proteins.

➤ Prepare your mind as well

The French Way from Sarria is not only a physical challenge, but also a mental one. There will be days of tiredness, rain or small discomforts, but also moments of connection and gratitude. Attitude is as important as preparation.

Walk with patience, breathe, enjoy the silence and accept the unexpected as part of the learning. The Camino teaches you to live slowly and value each step.

• Rest well before starting each stage.
• Do not compare yourself with other pilgrims: each Camino is unique.
• Remember: arriving is important, but enjoying the journey is even more so.

➤ Last tips before leaving Sarria

Before starting your Camino, spend a day reviewing everything: footwear, clothing, credential and documentation. Do not forget to check the weather, prepare water and some food, and leave space in your backpack for souvenirs or local purchases.

Remember that the Camino is not a race. If you feel tired, take a break, get some air and continue. What matters is not the speed, but the experience.

• Walk the first kilometers calmly to warm up your body.
• At the end of each stage, stretch your muscles and rehydrate.
• Enjoy the Galician landscapes and the pilgrim atmosphere.

Prepare yourself physically and mentally for the French Way from Sarria. With each step you will strengthen your body… and also your soul. Galicia awaits you with the perfect rhythm to walk and find yourself.