What are Campfire Chats?

Pull up a seat.

Campfire Chats is where Camino Women gather to learn, swap notes and get advice before hitting the trail. They’re built around real conversations with hiking experts, our local guides and Camino Women who’ve been there and done it.

Each session covers something worth knowing – training tips, destination deep dives, gear picks, health on the trail and more. Think of it as the pre-trip knowledge drop that came just in time as extra motivation.

Our past chats have covered everything from reducing knee pain and managing altitude, to spotlights on Nepal and the Stans.

When and where do Campfire chats take place?

We (Sophie, Pippa and Sheona) organise Campfire Chats once a month on the second or third Monday. We chat on Google Meets, where everyone can raise their hand or pop a message in the chat.

What if I can’t make it?

We record all our virtual meet-ups, so no worries if your schedule’s looking busy! You can find past recordings on our YouTube channel.

How to join?

Subscribe to our newsletter and be the first to access our next Campfire Chat. See you next time!

Our special guest and hiking expert, Rowan from Summit Strength, shares his tips and expertise on a range of topics.

In this video, Rowan cuts through the noise with four focused pillars:

• Strength training
• Hiking-specific conditioning
• Hiking programming
• Recovery work.

By following these four pillars, you’ll arrive fit and resilient for your Camino Women hike without training taking over your life.

Rowan breaks prevention down into three areas: exposure, strength, and endurance.

Start with exposure by gradually building your hiking stamina to match your trip’s longest day and the weight you’ll be carrying. This type of training prepares your body and stops small strains from becoming a bigger issue.

Next, add targeted strength work. Use a mini-band to train the hip flexors directly with exercises like:

• static knee raises
• controlled marching

Then build endurance through longer efforts, e.g. stairs, hills, or step-ups. Do this in your hiking boots and with a loaded pack. The closer it feels to the real thing, the better your body will adapt.

Stretching has its place, but Rowan is clear: it manages pain more than it prevents it.

Rowan breaks preparation into three simple layers: success, safety and enjoyment. Get these right and everything else falls into place.

• Train for success first. 

Know your trip’s maximum metrics, like your longest day on the trail with your heaviest pack. You should be able to complete this comfortably two weeks before departure. From there, work backward to build endurance gradually. That means slowly increasing the distance and pack weight, without sudden jumps.

• Next, train for safety. 

Fatigue is where most of the problems start, so keep it simple. Including 15 to 30 minutes of strength training, twice a week, should do the job. This is what protects your joints, reduces injury risk and keeps you moving well day after day.

• Then train for enjoyment. 

This is where small details can make a big difference. Here are practical tips to get you going.

• Breathing on inclines: practice 15–20-minute sessions on stairs, hills, or a step. The aim is to build control, not speed.
• Leg strength: those same incline sessions will quietly do the work.
• Squat toilets: yes, really. Work on hip mobility by holding a supported deep squat. Start with 15–30 seconds, then build to 2 minutes.

Once you master the basics, keep your practice consistent and you’ll arrive feeling ready: not just to get to the finish line, but to enjoy every step of your hike.

Stephanie had never travelled on her own before. Now, she’s completed two Level 2 trips in a row – first Laos, then Vietnam – and she’s already thinking about trying a Level 3 next.

What helped her take the leap? Other travellers say Camino Women’s support made all the difference. By taking care of every detail and handling any challenges that come up, they make it easier for busy women to go from almost booking to actually travelling.

The destinations

Laos felt unique. It’s spiritual, relaxed, and mostly untouched. It’s the kind of place where you naturally slow down and breathe more deeply. The trails are rugged and the silence that surrounds you is profound.

Vietnam, on the other hand, is the opposite. It’s lively and energetic, with smooth walking paths that wind through villages. The difficulty is the same, but the experience feels completely different.

Getting your body ready

Stephanie kept her preparation simple by doing some strength training, joining a brisk walking group and using an exercise bike for cardio. This straightforward routine helped her finish both Level 2 trips with plenty of confidence and inspired her to book her next adventure.

What to pack

Quick-drying fabrics like merino wool can work well on the trail and can be easily washed by hand with laundry sheets in a sink at night. For water, a 3-litre bladder may be useful while hiking. Carrying a separate bottle for morning electrolytes could also be helpful.

It is helpful to pack lightweight camp shoes. After a long day, slipping on thongs or Crocs will feel great for tired feet.

Kazakhstan, Kyrgyzstan, Tajikistan and Uzbekistan rugged mountain treks without the crowds and the locals are genuinely warm and welcoming.

On the trail

The terrain is steep, rocky and at high altitude. If you can’t train on mountain trails before your trip, try a mix of strength and cardio workouts at the gym. During the trek, you’ll share tents, use donkey porters and have basic toilet facilities. Start drinking water early each day because staying hydrated is the best way to prevent mild altitude sickness.

Gear worth thinking about

Many travellers choose lightweight trail runners instead of heavy boots. On rocky and steep trails, being agile really helps. A 3 to 4 liter hydration bladder and a personal water filter are good choices. Bring warm layers because it can get cold at high altitude, even in summer.

Vegetarians: bring your own protein, whether snacks or powders as local food is meat-heavy, no exceptions.

Getting the practicalities sorted

ATMs aren’t always reliable in this region. It’s safest to bring clean, small USD bills so you don’t run out of cash. An eSIM makes it easy to stay connected and a universal power adaptor will work with any outlet you find at your accommodation.

Spotlight on Nepal

Nepal welcomes trekkers of all kinds and Camino Women trips showcase its best: the wow-worthy Annapurna Base Camp and the mysterious charms of Upper Mustang.

Getting your body ready

Our local experts, Sajia and Samita, have two key tips: break in your boots ahead of time and get your cardio up by taking extra walks before your trip. Upper Mustang is easier on the knees than Annapurna, but both routes go as high as 4,200 metres. Preparing in advance will help you enjoy the trek more.

Take care of yourself at altitude by moving at a gentle pace, sipping two to three litres of water a day and letting your guides (who are trained in first aid) know right away if you notice any symptoms.

What to pack

In October and November, you’ll get clear sunny days, but also strong winds and cold mornings that can drop to -5°C. Stay comfortable by wearing layers. Bring both a windproof jacket and a warm down jacket. Don’t bring a hydration bladder, as the tubes can freeze at high altitudes. Use a wide-mouth water bottle instead and bring some purification tablets to stay refreshed.

Tea houses keep things simple, so pack some lightweight camp shoes (Crocs are a great choice). And don’t forget your favourite high-protein snacks from home. Trailside treats are few and far between and can strain your wallet, so a little planning goes a long way!