Get Ready

The Cammino dei Cappuccini traverses the entire ridge of the Marche hinterland, offering a continuous alternation of ascents and descents immersed in the wonders of a hilly and, at times, mountainous territory. The average stage distance is about 21.5 km, and in some of them, the elevations are quite significant. If you think the effort might be excessive, you can always take advantage of intermediate stages, which allow you to halve the effort. In any case, it is not advisable to undertake the Cammino without good physical preparation: adequate training will allow you to tackle the route more easily and fully enjoy the experience. On the contrary, excessive effort could compromise the pleasure and value of the journey.

We recommend, in the weeks leading up to departure, preparing with gradually longer and more challenging walks. Start with short flat routes and gradually increase the distance and elevation, also varying the type of terrain: mountain trails, undergrowth paths, gravel or dirt country roads, and some paved sections. This will help accustom your body to the different surfaces you will encounter along the Cammino.

Keep in mind that your shoulders, back, and legs will need to support a backpack weighing about 8–10 kg for several days. The body needs a few days to strengthen and adapt to the weight: for this reason, during the preparation period, it is useful to walk with the backpack on, gradually increasing the load until you reach the weight you will carry on the journey.

Progressive training with increasingly longer walks should be accompanied by a constant routine of stretching and warm-up exercises, to be practiced even during the Cammino. You can prepare with simple gym exercises useful for toning and making muscles more flexible, especially those of the legs, back, and neck.

Preparing the backpack is the first big challenge for those setting out on the Cammino, especially if it is their first experience. You need a spacious backpack — approximately between 25 and 45 liters — in which to pack only what is truly essential, because everything weighs, and you will feel that weight with every kilometer. In general, the pilgrim’s backpack should not exceed 10–15% of your body weight.

WHAT TO PACK IN YOUR BACKPACK

1. Underwear: 2-3 changes, made of technical fabric or merino wool. At the end of each stage, pilgrims always wash what they have used.

2. Trousers: two pairs, made of quick-drying technical fabric.

3. T-shirts: 2–3, made of synthetic fabric or merino wool, to promote breathability, reduce odors, and dry quickly.

4. Fleece, down jacket, or softshell: of various weights depending on the season.

5. Waterproof jacket or Poncho: essential in every season.

6. Pajamas and/or tracksuit: you can bring both or use the tracksuit as pajamas.

7. Large and small microfiber towels: the large one for showering (in case you stay in places that do not provide them), the small one for drying your face during the walk.

8. Shoes and socks: for the Cammino dei Cappuccini, both hiking boots and trekking shoes are suitable. Socks, made of synthetic fabric or merino wool, should be breathable to avoid the moisture that causes blisters. For more details, see the sections on choosing shoes and foot care.

9. Ultra-light slippers or sandals: for the shower and to let your feet breathe upon arrival. Also helpful for crossing small streams without getting your shoes and socks wet.

10. Toiletry bag: with Marseille soap, you can wash yourself and also do laundry.

11. First aid kit: small scissors, needle and thread (also for treating any blisters), skin suture strips, regular and blister plasters, sterile gauze and elastic bandage, disinfectant and latex glove, tape, tweezers for removing ticks, tweezers for removing thorns, disinfectant wipes, anti-inflammatory cream, aspirin or paracetamol, and some antacids for the stomach.

12. Sleeping bag or liner: if you sleep in facilities that do not provide sheets and blankets.

13. Water bottle: carefully evaluate the amount of water based on the season, the length of the stage, and the presence of water sources. Before setting off, always consult the description of the stages. Remember: on the trail, water is measured in kilos, not liters.

14. Walking poles: they help maintain balance, prevent ankle sprains, and distribute part of the effort from the legs to the arms.

15. Headlamp: in case darkness falls while you are still walking.

16. Power bank: in case your phone runs out of battery during the stage. Max. 10,000 mAh.

17. Hat, sunglasses, and sunscreen: essential in every season.

18. Gloves, neck warmer: useful in case of low temperatures and wind.

19. Multipurpose knife, cord, and lighter: useful in many situations; the cord can be used as a clothesline.

20. Clothespins and elastics: to dry clothes on the backpack or upon arrival; also useful for sealing open food packages.

21. Small hairdryer: also for quickly drying wet clothes in case of rain.

22. Duct tape: to repair shoe soles in case of detachment due to wear.

23. Compression bags: optimize and organize backpack space and protect from moisture.

24. Waist bag: optional, but useful for keeping items close at hand.

25. Earplugs: invaluable for getting a good rest when sleeping in shared rooms.

26. GPX tracks: to be used in case of doubts about the route. For this walk, tracks can be downloaded from the Stages, tracks and places of the walk section or via the Cammino dei Cappuccini App.

27. Shears: useful in case of brambles or obstructive branches and a generous aid to volunteers engaged in maintaining the path.

28. Trash bag: so as not to throw tissues, fruit peels, foil, cigarettes, etc. on the ground.

29. Books: for this walk, both the historical novel Lo spirito dei cappuccini and the guidebook Il Cammino dei Cappuccini are essential.

Furthermore, it is fundamental to try to distribute the load symmetrically, leaving lighter items at the top of the backpack and heavier ones towards the pelvis to avoid straining the shoulders. For the same reason, tighten the hip belt securely just above the hips. Once the backpack is filled, make sure the weight is well-centered and does not unbalance the pack to the right or left. Finally, adjust the straps and shoulder straps correctly to ensure the backpack is well-stabilized and distributed: 70% of the load on the legs, 30% on the shoulders.

It is not advisable to use new footwear, as they will likely cause abrasions and blisters. The shoes must already be broken in and the foot accustomed to wearing them. It is important that they fit well, provide support without creating pressure, are flexible, lightweight, waterproof, and breathable. When choosing the size, if in doubt, it is preferable to opt for a slightly larger size rather than a tight one.

For the Cammino dei Cappuccini, the most suitable footwear is trekking or mountain boots, preferably with a rigid sole. It is best to avoid shoes with an excessively soft or highly cushioned heel, as they can promote the appearance of injuries. It is advisable to choose models that adequately lock the foot to protect the ankle and opt for boots with a lowered shaft at the back. Alternatively, during dry periods, trail running shoes are also excellent, being lighter, more comfortable, and less warm.

If rain wets the shoes, it is not recommended to use a hairdryer or place them on heat sources like radiators: excessive temperature risks deforming them and damaging glued parts. A simple and effective method is to use newspaper sheets, which quickly absorb moisture and, thanks to their malleability, can reach every corner of the shoe. If the shoes are very wet, it is advisable to replace the paper every 3–4 hours.

The use of appropriate socks is also fundamental: technical socks, not cotton, breathable and well-fitting, preferably seamless. Always keep your socks clean. Also, bring sandals, slippers, or flip-flops to allow your feet to relax and breathe during rest periods. Remember that moisture is a blister’s best friend: if your feet feel wet, take breaks, take everything off, and let your feet dry.

It is advisable to carry a small first aid kit, useful for dealing with any unforeseen events along the way. For foot care – the part most exposed to fatigue – the following can be useful: hypodermic syringes, needle and thread, gel bandages, disinfectant, band-aids, bandages, adhesive elastic bands and scissors. It is also good to bring a tick remover tweezers.

During the stages, you are exposed to very different weather conditions. For this reason, it is important to protect the skin of the face, arms, and all exposed areas. A good sunscreen and, at the end of the day, a moisturizing cream to restore skin elasticity should not be missing.

If there’s space in your backpack, it’s also useful to add an anti-inflammatory cream, aspirin or paracetamol, and an antacid, in case some food proves hard to digest.

Foot care is essential for every pilgrim and requires daily attention. The main rule is to prevent: apply a little Vaseline every day before setting out to reduce the risk of blisters. Wash your feet often and massage them with an anti-fatigue cream, to refresh them and keep them flexible. The most delicate areas are the sole, heels, and interdigital spaces.

Depending on the stages and weather conditions, it may be necessary to relieve foot fatigue. Take advantage of short breaks (5–10 minutes) to unlace your shoes, keep your feet elevated, or refresh them in a spring or stream. However, remember that while refreshing them is useful, it is even more important to dry them thoroughly, preferably in the air: moisture promotes the appearance of fungal infections (commonly known as “athlete’s foot”) and blisters.

How to treat blisters
If you have blisters, never remove the skin—it is a natural protective layer that helps healing. Carry hypodermic needles/syringes with you to drain the blister: puncture it in one or two spots to let the fluid out, then apply an appropriately sized gel dressing and place a plaster over it. Remove the dressings before washing your feet; once they are dry, apply a new treatment. If the blister forms again, repeat the procedure.

Alternatively, you can resort to a simpler method: sterilize a needle in the flame, pass it through the blister with a thread leaving the ends outside overnight, then remove the thread in the morning and disinfect well before setting out again.

How to treat a fungal infection
If cracks appear between the toes, accompanied by itching or pain, it is probably a fungal infection. Treatment starts with proper hygiene: thorough cleaning and careful drying. It is advisable to consult a pharmacist, who can recommend an antifungal spray or mist. Avoid creams or ointments instead, as they may increase moisture and worsen the problem. Repeat the treatment after each wash— in the morning before setting off and in the evening at the end of the stage.

Do not forget to bring a small first aid kit, with everything necessary for foot care and skin protection.

Before starting each stage, spend a few minutes on stretching exercises, focusing especially on calves and thigh muscles, both front and back.

Do not start immediately at a brisk pace: begin with a light and regular step, allowing the body to warm up. Only after a few minutes can you gradually increase the pace. Once you reach a sustainable effort, maintain a steady pace.

It is important to adapt the pace to the terrain:

On flat ground, maintain a natural step, with normal stride length.

Uphill, shorten your stride and slow down, so as not to unnecessarily tire the muscles. On steep or prolonged sections, always place the entire sole of the foot to avoid overloads.

Downhill, you can slightly lengthen your stride, but pay attention to the type of terrain before accelerating. In these sections, part of the effort falls on the heels: place them well, without forcing, to reduce the risk of injury.

Your walking style should be comfortable and natural: the step should not require such effort as to prevent you, for example, from having a conversation.

To prevent tendinitis and other injuries, trekking poles are very useful, offering stability especially uphill, downhill, and on more challenging terrains. They also help distribute weight better, relieving the load on back and knees.