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 At the end of the day, immersing your legs in cold water, whether in a bath, shower or river, followed by hot water where possible, is great for preventing muscle soreness.

 Be prepared to make emergency repairs to kit, clothes and packs, and carry spare shoe laces.

 Carry and use a chap stick for the harsh conditions of sun, wind and altitude.

 Take care of issues early – as soon as they arise – to prevent them spoiling your trip. Don’t wait until a hotspot on your foot becomes a blister, or for your back to be rubbed raw from your pack.

Chilling your legs in icy water can help to reduce muscle soreness

INSPIRATION

Stories from the world of multi-day running

Fastpacking is about enjoying your surroundings at your own pace (Grand Col Ferret, Tour du Mont Blanc, Route 9)

A Pennine passage

A birthday run along the backbone of England with Jasmin Paris and Konrad Rawlik

Ready to go at Kirk Yetholm (Photo credit: Jasmin Paris and Konrad Rawlik collection)

Typical terrain on the northern sections of the Pennine Way (Photo credit: Jasmin Paris and Konrad Rawlik collection)