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 Be flexible. There is no shame in missing out sections and using public transport to connect up more runnable, scenic and interesting sections.

 Identify escape points where you can leave a route if necessary.

 Plan for recoverable daily efforts. On any multi-day trip, aim to be just as strong on the last as you were on the first day.

Navigation

Although spending time navigating may slow your running pace, it’s easy to overshoot and miss a turn when running, so it’s worth stopping regularly to check your location. Always carry a map and compass and know how to use them. A good navigator will always have these to hand, rather than in their pack. Ensure you are competent in navigating in poor conditions.

Always know where you are on the map when following a route. It’s easy to forget to check this while you’re caught up in the flow of running, but you don’t want to suddenly reach a path junction and wonder where you are. While you’re running it can be difficult to keep track of your position and this will mean you need to re-find your location each time you look at the map. To get around this, a good technique to use is ‘thumbing the map’. This simply means always having your thumb next to your current position on the map and moving it along the route, as you compare map features to the observed terrain, while you run.