This guide takes you step-by-step through organizing your first multi-day walk, from choosing the right route for you and packing only the essentials, to a simple training plan to get you ready for the start.
- Choose your first walk based on three factors: the time you have available, your fitness level, and the experience you’re seeking (solitude, community, adventure).
- Your backpack is your home: learn to fill it with only the essentials, focusing on the quality of your shoes, socks, and the pack itself. The golden rule is: the less weight you carry, the more you enjoy the journey.
- Your clothing should be technical and based on a layering system to adapt to all weather conditions.
- A 4-6 week training plan is enough to prepare, alternating short walks during the week with a long one on the weekend, gradually increasing the duration and introducing your fully loaded pack.
- The preparation isn’t an obstacle; it’s the beginning of the walk itself.
Dreaming of a Long-Distance Walk but the Planning Scares You? Here’s Where to Start
There’s a powerful image, almost an ancestral call, in the idea of setting out on a walk. A backpack on your shoulders, the horizon ahead, and a series of days marked only by the rhythm of your own steps. Whether it’s the Camino de Santiago, the Via Francigena, or one of the many wonderful trails that cross our country, the dream of embarking on a walking journey is more captivating than ever.
It’s a desire for simplicity, for disconnection, for discovery. A discovery that, as runners know well, is not just of the places we pass through, but especially of ourselves. And yet, between the dream and the first step on the path, a wall often rises that seems insurmountable: the organization. “Will I be able to do it?”, “What should I bring?”, “How do I train?”. The fear of getting something wrong can stop us before we even begin.
This guide is here for exactly that: to dismantle that wall, one piece at a time. Because preparing for a long-distance walk isn’t an impossible feat, but a beautiful project that, when approached methodically, becomes part of the journey itself.
Step One: How to Choose the Perfect Walk for You
There is no “best walk,” only the one that is right for you, right now. To find it, answer three simple questions honestly:
- How much time do you have? Be realistic. It’s pointless to dream of crossing the Alps if you only have a week. For a first walk, a 5-7 day itinerary is perfect for getting into the spirit without an excessive commitment.
- What is your fitness level? Are you sedentary or do you already exercise regularly? Choose a route with daily stages appropriate for your condition. Starting with 25-30 km days with significant elevation gain is the best way to ruin the experience. It’s better to aim for routes with average stages of 15-20 km and moderate elevation changes.
- What kind of experience are you looking for? Do you want a solitary adventure in nature or a more social experience where you can meet other pilgrims? Walks like the Camino de Santiago are very popular and well-serviced, ideal for those seeking community. Other lesser-known routes offer more silence and introspection.
Step Two: The Backpack. The Definitive Guide to What to Pack (and What to Leave at Home)
Your backpack will be your home and your most faithful companion. There is only one number one rule: lightness. Every superfluous gram will turn into a boulder after hours of walking. The ideal weight of the backpack, excluding food and water, should not exceed 10% of your body weight.
The Fundamentals: Shoes, Backpack, and Socks
These are the three items on which you should not skimp. They are your point of contact with the road and the load.
- Shoes: The most important choice. Whether they are high-cut trekking boots or low-cut trail running shoes, the key word is comfort. They must have already been worn and tested for dozens of kilometers; starting with new shoes is a rookie mistake that you pay for with blisters. Make sure they are a half-size larger than your normal size, because your feet will swell.
- Backpack: Choose a good quality hiking backpack with a capacity of 30-40 liters, no more. It should have an adjustable back, padded shoulder straps, and a hip belt that transfers the weight to your hips, not your shoulders.
- Socks: Underestimated, but essential. Use technical, seamless hiking socks that keep your feet dry. Bring at least 2-3 pairs so you can wash and rotate them.
The “Layering System”
The secret is to dress in layers with technical garments that are lightweight and dry quickly.
- Base layer (against the skin): 2 moisture-wicking tech T-shirts (synthetic or merino wool).
- Mid layer (insulating): A lightweight fleece or a technical sweatshirt.
- Outer layer (protective): A waterproof and windproof shell (poncho or Gore-Tex jacket).
- Pants: 1 pair of long hiking pants (perhaps convertible to shorts) and 1 pair of shorts or leggings.
- Underwear and for sleeping: The essentials for sleeping comfortably and for changes.
The First-Aid Kit
Prepare a small bag with the essentials, with a special focus on foot care.
- For your feet: Blister plasters (Compeed or similar), a sterilized needle to pop blisters, athletic tape, anti-chafe cream.
- General: Antiseptic, various sizes of band-aids, a sterile gauze pad, an anti-inflammatory (e.g., ibuprofen), and your personal medications.
Step Three: The Training. How to Prepare Your Body for the Effort
You don’t need to become an elite athlete, but you do need to accustom your body to the specific effort of the walk: walking for several hours, for several consecutive days, with a weight on your back. A 4-week program is an excellent starting point.
A Simple 4-Week Program
- During the week (2-3 outings): Do 2 or 3 brisk walks of about 60 minutes. If you can, include some hills.
- On the weekend (1 long outing): This is the most important workout.
- Week 1: Walk for 2 hours without a backpack.
- Week 2: Walk for 2.5 – 3 hours with a light backpack (3-4 kg).
- Week 3: Walk for 3.5 – 4 hours with a medium-load backpack (5-6 kg).
- Week 4: Do a dress rehearsal. Walk for 4-5 hours with a fully loaded backpack, wearing the shoes and socks you’ll use on your trip.
Don’t forget to include a day of cross-training or strength training for your legs and core to build a stronger, more resilient body.
Remember: the preparation is not an exam to pass, but the way you take care of your dream. It is the first, fundamental step of a journey that will change you. Happy trails.