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It is very important to measure out exertions and keep to our own rhythms
Recommended physical state
Basic requirements for going on the Way of Saint James
Previous training and personalised planning of the stages are fundamental parts of the preparation.
In order to go on the Saint James Way, it is advisable to be previously prepared through gymnasium exercises which help to tone and give elasticity to the muscles, in particular the legs, back and neck. Training must begin some months before beginning the pilgrimage, for example by taking walks with a gradual increase in time and difficulty.
Planning by stages must be adapted to the physical conditions of each person. In the stages which are marked out, rigid, immovable objectives must not be proposed
If the person is elderly and suffers from a pathology, a previous medical check-up is recommended in order to determine the suitability of the plan, the advisable level of exertion and the problems to avoid.
It is necessary to draw up a plan by stages and which is adapted to the physical capacities of each person. In the stages marked out, rigid, immovable objectives which might require the persons to make superhuman exertions should not be proposed as this could lead to injuries or excessive fatigue and frustrate the experience of the Way. It is very important to measure out exertions and keep to our own rhythms, especially if the pilgrimage is long and involves many days. Moreover, the distances between stops and hostels must be taken into account.
A special aid for planning is to have a guide to the Way within reach.
In the previous planning being drawn up, it is interesting to take into account the weather forecast for the places which will be passed through, so, the person can adapt clothing to the heat, cold or humidity. This last factor is very important as it can affect persons who suffer from chronic, muscular or skeletal ailments.
Another recommendable previous measure is to prepare the muscles for the exertion; so, a visit to a physiotherapist in order to ease the muscles will help to start the Way in optimum conditions.
What exertions will you be required to make on travelling the Way on foot?
Stretching and warm-up exercises must be carried out constantly throughout the Way.
Previous, daily training by taking walks which become progressively longer must be accompanied by stretching and warm-up exercises and these must be carried out constantly throughout the Way. Before beginning each stage, gymnasium stretching should be carried out. Special care must be taken of the calves and the muscles at the front and back of the thighs (quadriceps and hamstrings, respectively).
Once the level of exertion in accord with our capacity is reached, walking must be maintained at a regular and continuous level.
The beginning of the walk must always be smooth and rhythmical, the intensity can be increased gradually only once the body is heated up. Once the level of exertion in accord with our capacity is reached, walking must be maintained at a regular, continuous level.
It is very important that the way of walking is comfortable, that the stride does not require excess effort which prevents other activities, such as having a conversation. The stride must also be adapted to the terrain.
What exertions will be required to go on the Way by bicycle?
It will be necessary to assign two months to training.
Adequate planning for travelling the Way on a mountain bike may involve about 60 or 100 km per stage. For those persons who are unaccustomed to travelling by bicycle and, depending on the distance planned for each stage, approximately two months’ previous training will be necessary.
It is advisable to travel preferably in company, be especially careful with the traffic and always obey the traffic regulations
Adequate planning of travelling the Way on a mountain bike may involve about 60 or 100 km per stage.
For this modality it is advisable to travel preferably in company, be especially careful with the traffic and always obey the traffic regulations, such as travelling in single file and with the necessary safety equipment as prescribed by the regulations. We must also take into account that it is necessary to travel 200 kilometres by bicycle in order to be able to apply for the Compostela (at the Pilgrims’ Office in Santiago).
In our planning of the extension of the stages, it is advisable to study the profiles of each one of these, this is important as is the physical conditions of each participant. This option has its advantages such as knowing the places of interest near to the route or making specific unhurried stops.
On foot, an average of 4 or 5 kilometres are covered per hour, which for a cyclist can be 12 or 13 kilometres, 60 kilometres in approximately 5 hours.
The ideal period for starting the Way on bicycle is the first two weeks of September once the rigours of summer are over and the days are still long.
The pilgrimage on horseback
This needs to be specially planned and carried out. In order to obtain the Compostela, it is necessary to have travelled a distance of 100 kilometres.
In order to be accredited with the Compostela, the pilgrimage on horseback requires travelling the same distance as the distance walked: 100 kilometres although the walkers will always have preference over riders or cyclists regarding accommodation in the publicly owned hostels. The pilgrimage on horseback obviously requires special planning and execution, therefore, we recommend resorting to specialised associations or centres in order to achieve this.
Contact telephones for stables of the Monte do Gozo
900 801 297
608 800 806
The pilgrims who plan to enter the city of Santiago with horses must notify the Local Police of their arrival several days in advance. The police will inform them of the obligatory route and the established timetable. At the same time, they will also issue an entry permit up to the Praza do Obradoiro which authorises a brief stay in front of the Cathedral. Immediately afterwards, the horses must be taken to the riding school or to the accommodation facilities arranged by the pilgrims.