Principles - training for running & orienteering

The suggestions for training on this website are based on four principles. They are to a great deal inspired by the new zealandian coach Arthur Lydiard. Lydiard's training emphasized the balance between a significant volume of training and periods of very fast and intensive speedwork. The difference between Danish orienteers, who are world class, and Danish distance runners, who are not, is that the orienteers train volume as well as speed, as prescribed by Lydiard (see image).

1. Training & Rest

All training is based on the body's ability to over-compensate. When training, we break down the body. At rest, the body rebuilds its capacity to a higher level, over-compensates. If we burden the body again before it's had its time to over-compensate, we will lose the desired benefit of training. If we wait too long, the body will step down its capacities. Growth requires training and rest to be balanced and put at the right time in the daily, weekly or yearly cycle of over-compensation.

2. Volume & Speed

Many hours of runners are required to develop the strength and endurance of the relevant muscles and tendons, the decentral parts of the runners' energy system. Fast running is required to develop the heart's pumping capacity and the blood's ability to supply the muscles with oxygen and remove their waste product carbon dioxide, the central part of the energy system. If we do too much volume, we become strong and enduring, but our tempo remains too slow. If we do too much speed, our body will remain too weak to handle the new pace, and we are interrupted by injury.

3. Incremental Change

World class runners have often followed the same basic programme since in their teens, only changing the volume and speed of training sessions. This lets the body develop incrementally, without serious injuries. Volume and speed must grow calmly, and new types of training must be phased in gradually. When designing a training programme, it must depart from the training that was done the previous six months. This volume should grow no more than 24 week-minutes a month.

4. Terrain & Map

We become what we train. The muscles, tendons and veins that are used during training are those that will develop. A city marathoner should train a lot on flat and paved roads, while an orienteer should put many hours into heavy and hilly terrain. Orienteers must be able to read the map, navigate and plan ahead in the terrain. In short, orienteers must mix technical training int their running, and run a lot in the terrain.

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