How to physically prepare for the Portuguese Way from Tui

The importance of physical preparation

The Portuguese Way from Tui is one of the most recommended routes for those looking to experience the Camino de Santiago for the first time. Its approximately 120 kilometers to the Cathedral of Santiago can be completed in six or seven days, with stages ranging from 18 to 25 kilometers per day.

Although it is an accessible and well-marked route, one should not underestimate the effort required to walk so many days in a row. Good physical preparation will not only help you enjoy the journey more, but also prevent injuries, blisters and excessive fatigue.

➤ Start training in advance

The ideal is to start preparing at least one month before beginning the Camino. It’s not about running marathons, but about getting the body used to the effort of walking for several hours a day, with moderate weight and over different types of terrain.

• Walk between 3 and 5 times a week, progressively increasing the distance until reaching about 15–20 km per day.
• Include hills and uneven paths to simulate the conditions of the Camino.
• Train with the backpack you will use, to get used to the weight and posture.

Remember: what matters is not speed, but consistency. The Camino is enjoyed step by step.

➤ Strengthen legs, back and feet

Walking for hours requires a solid muscular base. Incorporating strengthening exercises will help you avoid pain and overloads. You don’t need a gym: simple routines performed three times a week are enough.

• Squats and lunges: strengthen legs and glutes.
• Planks and crunches: improve posture and core stability.
• Heel raises: strengthen calves and ankles.
• Daily stretching: maintains flexibility and prevents injuries.

Pay special attention to your feet: they are your main tool. Walk in the same footwear you will use on the Camino and never wear new shoes on the first day.

➤ Simulate real stages before the trip

One of the best ways to prepare is by doing training hikes similar to the Camino. Spend at least a couple of weekends doing long walks (20–25 km) with the backpack loaded. This will help you test your resistance, adjust your pace and know what weight feels comfortable.

If you can, try walking two days in a row to get used to accumulated effort. This practice will be key to avoiding excessive fatigue in the first days of the Portuguese Way.

• Simulate consecutive stages to get used to walking several days in a row.
• Test your footwear, technical socks and rain gear.
• Identify possible chafing or discomfort and find solutions before leaving.

➤ Listen to your body: rest is also training

Just as important as walking is resting properly. The body needs time to recover and adapt to effort. Sleeping well, stretching after each day and maintaining a balanced diet are essential factors.

During the Camino, spend a few minutes at the end of the day massaging your feet, hydrating your legs and doing gentle stretches. This will help prevent overload and allow you to enjoy the next day without discomfort.

• Take short breaks every 1.5–2 hours during long walks.
• Stretch gently before and after each stage.
• Prioritize night rest: sleeping 7–8 hours a day is key.

➤ Nutrition and hydration before and during the Camino

A balanced diet helps maintain energy and prevent fatigue. In the weeks before the trip, eat foods rich in carbohydrates (rice, pasta, wholemeal bread), proteins and fruits. Avoid restrictive diets or abrupt changes just before the journey.

During the stages of the Portuguese Way from Tui, always carry water and some light food: nuts, bars or fruit. Remember to hydrate even if you don’t feel thirsty, especially in warm months.

• Drink between 2 and 3 liters of water per day, in small amounts.
• Avoid excessive alcohol and caffeine during the Camino.
• After each day, regain energy with a good Galician meal.

➤ Mental preparation: the other half of the Camino

The Camino de Santiago requires not only physical resistance but also mental strength. There will be days of fatigue, rain or discouragement. Maintain a positive attitude, enjoy the landscape and remember that each step brings you closer to Santiago.

Walking in silence, chatting with other pilgrims or simply observing the Galician nature will help you maintain emotional balance. Patience and serenity are as important as good boots.

• Don’t rush: the Camino is lived, not competed.
• Learn to listen to your body and your pace.
• Enjoy each sunrise and each conversation.

➤ Pre-departure checklist before leaving Tui

• ✅ Have trained for at least 4 weeks beforehand.
• ✅ Comfortable footwear, already used and without chafing.
• ✅ Light backpack, maximum 10% of your body weight.
• ✅ Pilgrim credential ready and stamped in Tui.
• ✅ Positive attitude and desire to enjoy.

Preparing physically for the Portuguese Way from Tui is preparing to truly experience it. Take care of your body, strengthen your mind and let each step bring you not only closer to Santiago, but also to your best version.