Hello!
I'm Laura Ravani, an Italian trail runner.
On 6/08/2020 I ran the route "Cinque Terre Traverse", following the gps of Lapo Mori and the route's guidelines.
I started from the train station of Monterosso very early in the morning, to limit the heat (in this period at Cinque Terre you can find very very hot conditions), and ran in unsupported mode.
I got water from public taps (I found water in Vernazza, Corniglia, Manarola, Riomaggiore and Campiglia), and my advice would be to have at least 1,5 Litres of liquid supply (during the summer) because the ascents starting from Corniglia, Manarola and Riomaggiore are very exposed to the sun.
I had with me food (sandwiches with ham!)
I always ran by myself, and I didn’t find many people in trails.
Following the route, however, you need to have money with you because the section between Vernazza and Corniglia has a toll booth (7,5 euro), you have to stop to buy the ticket at the beginning of the trail and they check if you have it at the end.
Once in Portovenere, it's very easy to leave, I took a bus -there is one every 10 minutes, to return to the train station of La Spezia, where my trip started.
It's a wonderful route, with difficult terrain (due to steep ascents and rocky trails) but lots of panoramic views. Very little asphalt.