Camino
Pre-PILGRIMAGE Training Regimen
a 12-week RUCKING plan to prepare you for YOUR CAMINO DE SANTIAGO PILGRIMAGE
WHAT IS RUCKING?
“Rucking” is a form of exercise that involves walking or hiking with a weighted backpack, often called a “ruck.” It’s a fantastic way to prepare your heart and body (quite literally!) for the Camino. Check out our sample rucking regimen below.
Rucking Not Your Thing?
No worries… in that case, we encourage every pilgrim to begin a daily practice of walking 45 minutes in the month leading up to the pilgrimage.
FOUNDATION BUILDING / Week 1
FREQUENCY: Start with 2-3 rucking sessions /week.
DURATION: Begin with 30-45 mins./session.
LOAD: Start with a lighter load, around 10-15 pounds, gradually increasing.
FREQUENCY: Increase to 3-4 rucking sessions /week.
DURATION: Aim for 45-60 mins./session.
LOAD: Gradually increase the weight to 20-25 pounds.
INTENSITY INCREASE /WeekS 2
Frequency: Maintain 3-4 sessions/week.
Duration: Progress to 60-90 mins/session.
Load: Reach your target load of 30 pounds.
ENDURANCE & Terrain /Weeks 3
Final prep / Week before Camino
Taper Off: Reduce the intensity and duration in the week leading up to your pilgrimage for adequate rest.
Rest: Ensure you get plenty of rest and stay hydrated.
Terrain Variation: Include both flat and hilly terrain in your training to simulate the conditions of the El Camino.
Footwear: take care of your feet, socks, shoes- foot care is vital; blisters, carrying too much too quickly can bring on injury to your feet. Wool socks/running socks offer more protection to feet.
Backpack Fit: Ensure your backpack is well-fitted to distribute weight evenly.
Strength Training: Incorporate strength training exercises, especially for the core and lower body.
Nutrition & Hydration: Maintain a balanced diet to support your energy needs. Stay well-hydrated, especially during longer rucking sessions.