Before starting the walk, it is advisable to have a medical check-up and to train by walking longer and longer distances on successive days.

Loose-fitting, breathable clothing to avoid chafing and possible dermatitis, especially on the inner thighs. Clothing should be appropriate for the weather at the time of the walk.

As for footwear, it is advisable to wear ankle-hugging boots to prevent ankle sprains and they should be waterproof, flexible and breathable to prevent sweating and thus the appearance of blisters and mycosis (fungus); although from my own experience, I would advise taking thick-soled trainers in case the boots let us down.

Socks are essential, woollen or similar fabrics in cold weather, and if they are made of cotton, make sure they have enough chenille on the soles; they should always fit snugly to the foot. I t is essential to change them continuously.

We provide a list of essential items of clothing and objects:

• I.D.
• Health Card.
• Boots and trainers.
• Waterproof raincoat/cape.
• Jersey.
• Staff.
• Water bottle.
• Highly-insulating sleeping bag.
• Sun cream.
• First aid kit.
• Torch.
• Hat.
• Sunglasses.
• Camera.
• Supporting books and guides.

Before setting off, it is essential that we make a point of taking care of the path, as we often come across cans, water bottles and other items... this spoils the spirit of the path.

We must pick up our litter and dispose of it in the appropriate places.

"OUR LITTER IS NOT HEAVY, BUT IT DOES MAKE A MESS IF IT IS NOT DEPOSITED IN THE RIGHT PLACE”.

BACKPACK
It should be large and waterproof and lightweight, and with a semi-rigid support or frame at the rear. The back should be adjustable and cushioned with shock-absorbing pads in the lumbar region; the straps should be adjustable, anatomically shaped and padded with high density foam so as not to cause shoulder problems. The waist-strap will be padded and will always be tied so that it is the hips that support the weight of the backpack; the weight of the contents will be evenly distributed in all compartments to avoid falls, backache, etc...

"IT IS IMPORTANT TO REMEMBER THAT THE WEIGHT OF THE BACKPACK SHOULD NEVER EXCEED 8-10% OF OUR BODY-WEIGHT".

THE SLEEPING BAG.
It should be filled with synthetic fibre and have nylon on the outside.

THE SLEEPING MAT.
They weigh very little and are very useful especially at times when the influx of pilgrims is greater than the capacity of the hostels and we choose to use sports centres or doorways.

THE STAFF
It will be used as an aid and defence.

It is advisable to do foot-stretching exercises standing with your legs apart. Extend your arms upwards and move your shoulders. Massage the toes, ankles and soles to activate circulation and prevent cramps. Vaseline can be applied and strips of sticking plaster can be applied to prevent blisters.

We must not stand still all of a sudden; we must cool down progressively; we will do gentle stretches, insisting on the lower limbs and the spine.

We will replenish fluids and have a balanced meal.

It is essential to carry:

• Band-aids.
• Gauze
• Sticking plaster.
• Bandages.
• Antiseptic.
• Analgesics.
• Diarrhoea tablets.
• Ammonia stick (for insect bites).
• Scissors.
• Adhesive stitches.
• Cold spray.
• Anti-inflammatory drugs.
• Stomach protector (Omeprazole).
• Vaseline.
• Corticosteroids.

To begin with, it is necessary to review the basic principles of nutrition.
Six major groups of nutrients are to be considered: Proteins, Carbohydrates, Fats, Mineral salts, Vitamins and Water.
In order to have a proper, healthy, sufficient and balanced diet, food must be selected in such a way that it provides us with energy and satisfies all our needs.

PROTEINS should provide between 10% and 15% of Total Energy.
FATS " " 30 % and 35% of Total Energy.
CARBOHYDRATES " " 50% and 60% of Total Energy.

WATER = HYDRATION

FOOD ═ PORTION
Raw vegetables ═ More than one a day.
Raw vegetable ═ More than one a day.
Cooked vegetables ═ More than one a day.
Dairy ═ Two to three a day.
Legumes ═ More than two or three a week.
Meat and Fish ═ Alternate one a day.
Eggs ═ Two to three a week.
Bread / Wholemeal bread ═ More than two a day.
Water ═ Two litres per day minimum.

• If travelling at night, wear reflectors.
• If walking on the road, keep to the left.
• Avoid creating clusters and crowding on the road.
• There are medical services on the Camino; do not hesitate to use them.
• Keep the hostels clean.
• Value and appreciate the efforts of the hostel keepers.
• At the end of the day, the body will be grateful for a well-deserved rest - 8 hours of restful sleep will be enough to recover from the previous day.