The Via Alpina runs the length of the Alps from Trieste in Italy to Monaco, and is the equivalent of climbing Mt Everest 12 times from sea level. Sophie’s 28-day, 2000km journey in July beat both the women’s (38 days) and men’s (35 days) records.

She tells Wilderness how her early childhood years of tramping, and the phrase ‘dig it in’, carried her the length of the Alps.

Missed yesterday’s feature? Beautiful and brutal, this track offers no margin for error. Read our guide on how to hike it safely.

You are at Mōkau Stream heading to the 334m point. The contour lines indicate:

Scroll to the bottom of this email for the answer…

Walking downhill comes with a hefty hidden price-tag on our bodies. The loading on our leg muscles and joints increases dramatically, and our knees in particular cop much of it. In fact, the forces in our knees are about six times greater on a steep descent than on flat ground. On longer tramps these stresses can cause knee pain, muscle damage, fatigue and overuse injuries.

Here are several things you can do to reduce the shock absorbed by your joints and muscles in downhill terrain.

See our list of upcoming tramping events and activities across the motu. If you have an event you want to feature, email the details!

4 Nov: A short history of the mapping of New Zealand’s National Parks

Location: 4 Moncrieff Street, Wellington, 6:30pm

Join experienced cartographer, Geoff Aitken on a journey through the history of the mapping of New Zealand’s national parks. Hang around afterwards for our quarterly veterans catch-up. More info.

5 Nov: Learn about the rescue with Westpac Rescue Helicopter 

Location: 17 George Bolt Drive, Lyall Bay, 10:30am

Learn what happens when a PLB is set off, when a  111 call is made. Talk with the crew about what is needed from us when they are responding to a call out. The visit starts with a 20-minute talk from the Westpac Helicopter staff, then an opportunity to  look over the helicopter and talk with the crew.

5 Nov: Outdoor Training New Zealand Auckland Branch meeting

Location: Point Chevalier Tennis Club, Auckland

The Auckland branch of OTNZ has an active committee, a manageable course schedule, and holds two monthly evening meetings to introduce new topics of interest and engage with the wider membership. More info.

7 Nov: OTNZ Canterbury Navigation Course

Location: Awaroa/Godley Head

This course will endeavour to develop your personal practical skills and prepare you for tramping safely in the outdoors, led by qualified instructors. More info.

14 & 15 Nov: OTNZ River Safety - Auckland branch

Location: Karangahake Gorge

This course is designed for hikers – to help plan for journeys that may involve rivers and bodies of water; to develop river safety skills, including hazard assessment and river crossing techniques. More info.

21 Nov: Outdoor Training NZ River Safety

Location: The Willows, West Melton

Rivers are one of the greatest hazards in the New Zealand outdoors - learn how to read a river and where the best place to cross is. More info.

26 Nov: How to Use Poles Workshop 

Location: MD Outdoors, Nelson, 5:30pm

Curious about how to best use poles for running or hiking? Whether you've already got a pair or you're wondering if they're worth it, this workshop is for you. Join us for a practical workshop on how to best use poles, try out different poling techniques and learn from a physio about how they can best help you for your adventures! More info.

26-28 Nov: OTNZ Basic Navigation and Compass Skills

Location: Wenderholm Regional Park

This course is designed to provide participants with the knowledge and skills to be able to navigate using a Topo-50 map and ground features on well-marked tracks in areas typically open to the general public. More info.

4 & 5 Dec: The Spectacle Road & Trail Running Festival

Location: Nelson

The Spectacle has been created by runners, for all runners. From the mile to the 100 mile, the trails to the road, beginners to Olympians. Join in for an incredible weekend of running & festivities! More info.

5 & 6 Dec: OTNZ River Safety - Auckland branch

Location: Karangahake Gorge

This course is designed for hikers – to help plan for journeys that may involve rivers and bodies of water; to develop river safety skills, including hazard assessment and river crossing techniques. More info.

5 & 6 Dec: OTNZ Canterbury Bushcraft Course

Location: Craigieburn Trails

This course will endeavour to develop your personal practical skills to use in the bush by experiencing the outdoors with qualified instructors. More info.

10 Dec: Mountains on Stage Winter Edition

Location: 27 Arthur Street, Christchurch, 7pm

The programme features three films on trail running, mountaineering and skiing. Get ready to discover extraordinary life journeys and to share in the doubts and fears of athletes who bare their souls on screen. More info.

15 Dec: Outdoor First Aid

Location: Auckland

This course equips participants with the skills and confidence to manage an emergency where medical help and assistance may be several hours away.

This course satisfies standard Health and Safety Workplace requirements as well as outdoor leadership requirements NZOIA. More info.

17 Dec: Outdoor First Aid Refresher

Location: Auckland

Outdoor First Aid differs from urban-based first aid in that it may necessitate care of a patient for long periods before help arrives. It also means that access to specialised equipment may be unavailable and that improvisation is needed. Handling an outdoor first aid situation may also require a good understanding and practical application of accident management. More info.

Answer B - A steady climb to BO41, then a gentle climb to the 334m point.

Quiz provided by Heather Grady from Outdoor Training New Zealand.

Want to receive fewer emails? Did you know you can select the days of the week you receive the Wilderness Daily email? Update your preferences here.