Inspiration for running & orienteering

Running is an excellent type of motion - and orienteering is the ultimate running challenge, through the terrain, across hills, rocks, marshes and vegetation, at full speed.

This website has been established to provide inspiration for the daily training of long distance runners and orienteers. You will find stuff to read, no matter if you are a beginner or an experienced runner.

1. Training principles - this website celebrates four principles of training for running and orienteering: i) training & rest; ii) volume & speed; iii) incremental change; iv) terrain & map. Read more on training principles here.

2. Types of training - a runner's training should encompass five paces: i) easy restitution runs; ii) long slow distance; iii) moderate marathon pace; iv) lactate threshold pace, and v) maximum oxygen uptake. Orienteers should furthermore train five technical aspects: i) map tracking in all types of terrain; ii) compass and pace counting, iii) route choice; iv) traffic light, fine and rough orienteering; v) flow, non-stop orienteering. Read more on types of training here.

3. Training programmes - a training programme will provide your training with stability and rhythm and ensure that your body recieves the needed challenges and rest. These programmes follow a four week cycle, with increasing hardship for the first three weeks and restitution during the fourth week. Read more on training programmes here.

4. Training literature - become inspired by a number of books on running and training. If you read Danish, you can browse through the book on running that I had published in 1989: "Løb - i takt med dig selv". Read more on training literature here.

5. Best of races - test yourself in competitions of running and orienteering. A list of recommended races in Denmark and the Nordic countries. Read more on races here.

6. Recommended routes - if you go to Denmark, you may need cool places to run. Here you can discover the coolest running courses of Soroe and the centre of Copenhagen.

7. Mortens run - as a child I was a weak performer in sports, but with running I discovered the joy of movement. Now I could hardly live without running and orienteering. Read on my path to running here.

back to the gate - www.orienteer.dk