How do I prepare myself physically for the GR11?

ByEduardo Azcona

Any of the Trans-Pyrenean routesthose that cross the Pyrenees from sea to sea, as opposed to other long trekking routes, such as the The Way of St. JamesThe difficulties are additional: steep slopes and high mountain terrain in inaccessible places.. 

The preparation, therefore, has some particularities. In addition to strength training for the legs or upper body, we must add cardiovascular training.

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Training before the GR11

Preparing physically for the GR11 requires comprehensive training that includes backpacking, strength training, cardiovascular endurance, and flexibility. Plan your training ahead of time, vary your routines and make sure you maintain good nutrition and hydration. With proper preparation, you will be ready to take on the challenges of the Senda Pirenaica.

Training for trekking 💪

📅 The preparation for a GR11 type route, if you are in average physical condition, can be carried out with 4 months in advance.

Long walks with a loaded backpack

As you get closer to the trekking date, you will need to train in real-life conditions. This means carrying a backpack with a certain weight (the weight you expect to carry on the route) and walking on terrain that resembles that of the route. We have to bear in mind that in some stages of the GR11 we will have to overcome slopes of up to 1,000 metres, so we must be prepared.

  • Simulation of real conditions: Take progressively longer hikes with a backpack loaded with the weight you will carry on the GR11. This will help you get used to the effort and weight distribution.
  • Varied terrain: Train on terrain similar to what you will encounter on the route, including uphill and downhill, rocky roads and uneven trails.

Leg strengthening

  • Strength exercisesIncorporate leg-strengthening exercises into your routine, such as squats, lunges, and calf raises. These exercises improve endurance and stability.
  • Functional trainingAdd balance and coordination exercises, such as the use of a bosu (this is the rubber half-sphere that you may have seen in some training sessions) or a proprioception trunk (I have one of these at home) and balance boards, to improve stability on uneven ground.

Cardiovascular endurance

  • Aerobic trainingCardiovascular activities such as running, swimming or cycling to improve your aerobic capacity. Try to do 30-60 minute sessions, 3-5 times a week. Life is complicated sometimes, I know this first hand, and kids don't take care of themselves, I settle for 3 sessions and if I go below this number I try to do some longer "runs" on those days.
  • Interval training: Introduce high-intensity training (HIIT) to improve endurance and recovery capacity. I have to say that it's important for this type of training and I have to tell you about it.

Specific preparation

  • Nordic walking: Practice with trekking poles to improve your technique and strengthen your upper body. It is an exercise that will help you to get better acquainted with pole work on the trail.
  • Training at altitude: If possible, do some hiking at altitude to get used to the lower oxygen conditions (this should be noted). Some of the passes you will have to negotiate on the GR 11 are above 2500m, so in theory you should feel the effect of the altitude, although you can put the loss in performance down to other factors.

Flexibility and recovery

Here we are referring to all those stretches and exercises that we tend to forget most of the time.

  • Regular stretching: Includes daily stretching to maintain flexibility and prevent injury. Focus on legs, back and shoulders.
  • Yoga and Pilates: These disciplines can improve flexibility, core strength and body awareness.

Planning and progression

  • Gradual progression: Gradually increase the duration and difficulty of your workouts to avoid injury and adapt efficiently.
  • Varied routines: Change your training routines regularly to work different muscle groups and avoid overtraining. This applies especially to exercises we do to improve strength.

Nutrition and hydration

  • Balanced dietEat a diet rich in carbohydrates, protein and healthy fats to maintain your energy and facilitate muscle recovery.
  • Adequate hydrationKeep yourself well hydrated before, during and after training.

Medical evaluation

  • Medical check-up: Consult a doctor before starting an intensive training programme, especially if you have pre-existing health conditions. You may want to have a stress testThis is something we often forget in mountain sports.

Physical fitness is important, but it is no less important to be mentally prepared.. We have to think that day after day we will have to overcome difficulties and our body will adapt to walking for around eight hours with steep slopes. 

Finally, do not underestimate the logistical preparation of the route.Where to sleep, where to stock up on food, the availability of water, and so on. All these aspects are covered in separate articles. In this one we focus more on the physical aspect.

Quick guide
GR 11

with everything you need to know before undertaking the Pyrenean Path