Location: Portugal and Spain
Type of Travel: Historical pilgrimage covering scenic coastal and inland routes through the countryside and cities.
Ages: Teens to active older adults
In 2015, in my role as a personal trainer, I trained Bill, age group 60–64, to walk the El Camino de Santiago, an ancient pilgrimage that ends at the shrine of the apostle Saint James in Santiago de Compostela, Spain. Bill walked for more than a month from Saint-Jean-Pied-de-Port, France to Santiago de Compostela, Spain. Personal training was the key to Bill’s having an enjoyable, injury-free trip.
When I was preparing him for the trip, I knew that I, too, wanted to experience a pilgrimage of similar importance. In June of 2024, I was able to walk the Portuguese coastal route from Porto, Portugal to Santiago de Compostela with my daughter Honore, age group 25–29, and her boyfriend, Oliver, age group 25–29, accomplishing an almost decade-long goal. The key to our injury-free, fun trip, once again, was personal training with Monarch Fitness Coaching.
Preparing For Your Trip
Personal training is the key to a successful pilgrimage. Yes, it’s important for you to consider why you want to become a pilgrim and what route is right for you, and what supplies you will need, but the most important component is training. Bill, Honore, Oliver, and I all took advantage of a variety of personal training services at Monarch Fitness Coaching including the following:
Personal Training: Everyone started with an individual In-Depth Consultation and Training. Oliver noted that he appreciated receiving an evaluation of how he was currently moving and learning what training he would need to help ensure he was able to complete the pilgrimage injury free. Oliver needed to add a lot more walking. The In-Depth Consultation and Training, was followed by one-on-one personal training and semi-private personal training.Each person focused on their own individual needs. I worked on maintaining flexibility while increasing the amount of walking I was doing. I have a history of plantar fasciitis and didn’t want a flare-up on this trip.
Group Personal Training: Small group personal training provided an opportunity to improve strength and stability. Bill worked on improving his core strength by participating in weekly core training classes. I focused on strength and stability, prioritizing the muscles needed to keep my knee healthy on inclines and declines.
Independent Personal Training: Most of the training time prior to the pilgrimage was spent doing independent personal training. We didn’t need a personal trainer to walk side by side with us, but we all needed lots of help determining how many days a week we should be walking, how far the walks should be, what intensity we should have, how many steps a day should we take, what equipment should we use, and what stretches and other training needed to be done daily. Monarch Fitness Coaching helped us with all of this.
Open Training: Open training was a wonderful option, especially on cold, rainy days when time was limited. Both Bill and I were able to come into the studio and use the treadmill. When hills were not easily accessible, this was a wonderful option.
Read more about our training programs below.
Heather’s Training Program
- Independent Training
- Cardio
- Daily walking, building to an average of over 16,000 steps while carrying a backpack
- Weekly hikes that were similar to the walking on the Camino and included pavement, trails, and inclines and declines, and which ranged in duration from 4 to 6 miles
- Jogging focusing on low intensity while building duration
- Increased flights climbed per day to provide preparation for elevation changes
- Standing hours: increasing standing hours per day as well as the amount of time stand each hour
- Flexibility: daily exercises to keep joints moving smoothly focusing on toes, ankles, knees, hips, and spine
- Equipment: several months training with the backpack, shoes, and socks that were used on the trip
- Cardio
- Group Personal Training
- Stability and Strength: focusing on the ability to stabilize the spine, hips, knees, and ankles
- Strength and Stability: focusing on base movements like squats, lunges, and pushups
- Cardio and Strength—Circuit: focusing on movements that require hip engagement and create a strong foundation for hiking and running
Honore’s and Oliver’s Training Program
- Independent Training:
- Cardio
- Daily walking building to an average step count of over 7,500 steps per day
- Weekly hiking wearing equipment like shoes and packs that would be used during the pilgrimage
- Flexibility: Daily exercises helped keep joints moving well.
- Active lifestyle: surfing, tennis, and jogging
- Cardio
- Personal Training
- Stability: focusing on foot, ankle, knee, and hip stability as well as the core strength needed to walk on uneven surfaces
- Strength: focusing on base movements like squats, lunges, and pushups
Bill’s 2015 and 2016 Training Program
Bill’s 2016 pilgrimage was over a month long and required him to complete many more steps than Honore, Oliver, and I needed to complete. Additionally, Bill did not use transport. Instead he carried a backpack with everything he needed for the month.
- Independent Training
- Cardio: three walks per week simulating the El Camino walks building to an average of 15 miles each and three incline-focused workouts per week completed on stairs, outside hiking, or a stair climber machine
- Flexibility: Daily exercises helped keep joints moving well.
- Personal Training and Group Personal Training
- Core: focusing on improving the core function needed to stabilize when walking
- Strength: focusing on base movements like squats, lunges, and pushups
Why Become a Pilgrim
Undertaking El Camino de Santiago was more than just a physical challenge for me. I have completed triathlons and marathons, biked almost a 100 miles in a day, skied on the East and West Coasts, and gone on many hikes—all thanks to the personal training I receive at Monarch Fitness Coaching! I was looking for something more. I wanted to go on a journey of personal growth, self-reflection, and connection. I wanted to spend time in nature and immerse myself in other cultures.
The pilgrimage also offered me a chance to connect with both Honore and Oliver. Not only did I enjoy spending time with them on the trip, I also spent months prior to the trip as one of the personal trainers working with them during one-on-one personal training.
You may have similar reasons for completing a pilgrimage or entirely different ones. Some reasons you might want to be a pilgrim include these:
Being in Nature: Throughout the entire Camino de Santiago, I was immersed in nature. Each day brought breathtaking landscapes including rugged cliffs, sandy beaches, blue ocean, lush forests, and green pastures. Almost all pilgrimages offer the opportunity to immerse oneself in nature.
Experiencing Camaraderie: Now that my children are adults, I don’t have the same opportunities to connect with them. Being able to share the El Camino with my daughter and her boyfriend gave me time to learn more about them. I listened thoughtfully to what they were saying and learned about their daily lives, concerns, and hopes for the future. I also enjoyed the sense of community among all the pilgrims. Honore, Oliver, and I met people from all over the world and through conversation, learned about their experiences. Thanks to the recommendation of some fellow pilgrims, I tried grilled sardines and shandy beer for the first time. Additionally, Honore, Oliver, and I appreciated the kindness of locals who invited us into their establishments and provided shelter and nourishment on our journey. You, too, will find yourself connecting with others on your journey, possibly forming lifelong friendships.
Cultural Immersion: While walking through Portugal and Spain, I was able to enjoy the rich heritage of both countries. I saw many ancient churches, some abandoned forts, and several historical monuments. I experienced the frustration of wanting food during the Spanish siesta time and wanting to eat dinner before 8pm. I also enjoyed delicious cuisine including octopus and peppers. I was kept awake by a festival in the square at Vila Praia de Ancora and stayed in 17th-century castles in both Caldas de Regis and Padrón. Walking provided me the opportunity to feel connected with the land and to experience the culture at a slower pace.
Spiritual Exploration: Although the Camino was not intended to be a spiritual exploration for me, I did enjoy a sense of introspection. The act of walking and the time spent in nature provided me with opportunities for contemplation and self-discovery. For my client Bill, a former pastor at the Evangelical Lutheran Church in America, the El Camino de Santiago was a religious event that helped him connect with both the church and God.
Physical Accomplishment: Preparing for the pilgrimage provided me with direction and focus leading up to the trip. While on the trek, I enjoyed the physical challenge and sense of accomplishment that moving from one location to another using my own body provided. Reaching Santiago de Compostela and receiving my certificate of completion left me with a sense of pride.
Wondering What Pilgrimage Route is Best for You?
Pilgrimage options are vast and diverse. Consider cultural interests, time and budget, purpose, accessibility and spiritual goals. At Monarch Fitness Coaching, your personal trainer will work with you to find pilgrimages that fit well with your physical abilities and health. For example, the Camino de Santiago has long walking distances, Mount Kailash requires trekking at high altitudes, and a pilgrimage to the Western Wall in Jerusalem requires the ability to navigate cobblestone streets and lots of steps. Different physical abilities and personal training are needed for all three. Honore, Oliver, and I chose the El Camino to Santiago Portuguese coastal route because of accessibility, time, budget, and our interest in visiting Portugal and Spain. We also did not want to focus all of our personal training time on one specific activity. Honore and Oliver also wanted to enjoy surfing and playing tennis!
On the first day of the El Camino de Santiago, I realized we had made the right choice. We stopped for food later in the day and chatted with some Irish gentlemen. They told us that they have been walking the El Camino with their wives once or twice a year since 2015. The group had recently completed the French Camino route and had started the Portuguese route in June. The gentlemen had been separated from their wives midday. While we were talking to them, they learned that their wives had decided to take a taxi to the hotel. I was reminded that people do the pilgrimage for many different reasons. Unlike completing a 5K race or hiking a specific trail, the Camino de Santiago comprises multiple paths to completion, each offering unique experiences. Some people walk no more than 10K a day, while others average over 30K. People walk the entire route, while others take transport during parts. The only requirements for completion are having a passport book that you get stamped at various stops along the route—including cafes, hotels, and historic sites—and walking at least 100K (or cycling 200K). Upon reaching Santiago de Compostela, pilgrims who have met the requirements receive a “Compostela,” a certificate of completion. I was thrilled with the flexibility our pilgrimage allowed.
Porto, Portugual to Santiago De Compostela, Spain
The days from Porto to Santiago flew by in a blur of stunning scenery, amazing food, and unique lodging. I am very grateful for the excellent training Monarch Fitness Coaching provided prior to the pilgrimage. Honore, Oliver, and I were all well prepared. We had no sidelining flares and were able to enjoy the trip—rather than be concerned with swollen ankles, throbbing feet, back pain, and blisters. Some of the keys to our success included the following:
- Training in the gear we planned to use
- Taking transport when needed: Rather than walk 30 miles a day, we decided to schedule transport to move us along the route, allowing us to finish in the allotted time and still be fresh enough to explore the cities we were staying in. One day when it was pouring rain, we even decided to take a bus. I think everyone was happier.
- Using AllTrails and having maps downloaded on our phones
Honore’s, Oliver’s, and my route was broken out as follows:
Day 1: Porto to Esposende (hiking and transport), 15K
Porto was beautiful and we were excited to start; however, we took the time to get our credentials, review our plan, and see some of Porto.
Day 2: Esposende to Viana do Castelo, 27K
There were very many cobblestones and lots of walking. Honore mentioned that she was grateful for all the independent personal training she had done in her shoes. We heard others on the Camino talk about blisters and debilitating knee pain, but although we were sore, we felt well trained.
Day 3: Viana do Castelo to Vila Praia de Âncora, 21K
The day was beautiful, sunny, and warm. Because we had participated in independent personal training, we had no issues carrying all the water we needed.
Day 4: Vila Praia de Âncora to Baiona (hiking and transport), 23K
Thanks to personal training with Monarch Fitness Coaching, we were prepared with more than one shoe option. We put our barefoot technical hiking shoes away and used our everyday walking shoes that provided a bit more cushion on the less technical walking on day 4.
Day 5: Baiona to Caldas de Reis (hiking and transport), 24K
Group personal training helped us transverse the mountains as we traveled from town to town. The focus on strength and stability meant we were able to easily handle inclines and declines. Some of our favorite moments were outside of the village and away from the coast, when we were walking in the forest. Of course, when we arrived in the next town, it was nice to look back at our accomplishments.
Day 6: Caldas de Reis to Padrón, 22K
We were grateful that we had enough energy not only to walk on the Camino, but also to explore the villages we were staying in. During our In-Depth Consultation and Training, our personal trainers had advised us to be prepared for more steps than just what we needed to walk from one point to another. The preparation allowed us to enjoy each destination.
Day 7: Padrón to Santiago de Compostela (hiking and transport), 20K
We arrived with enough time to enjoy having completed the El Camino to Santiago and spent the remainder of the day exploring the city. Honore, Oliver and I went to the Pilgrim’s Office to receive our certificates of completion. Our passport books with the stamps that we had collected throughout the journey were reviewed. Staff verified that we had walked the required 100K, and they presented us with our certificates. We were then able to spend the remainder of the day resting our tired legs and enjoying the city.
Conclusion
Ready to get started on your pilgrimage, or interested in training for another trip? Looking to view stunning scenery, see historical sites, and be immersed in different cultural experiences? Want to disconnect from work and enjoy the opportunity to spend most of the day outside looking out on the horizon? Pilgrimages might be the right type of “choose your own adventure” trip for you. Unlike a race or a hike to a specific spot, you can decide the right balance of movement, camaraderie, and culture!
Monarch Fitness Coaching is here to help you by providing detailed, custom personal training. Schedule your initial In-depth Consultation and Training HERE. If you would like more information before scheduling, Monarch Fitness Coaching also offers a FREE 10-minute consultation? Schedule HERE.
