If you are considering participating in orienteering sport then you must be good at mountain running. The terrains in the orienteering sport have mountains so you should practice mountain running before taking part in the orienteering race. Here are some tips to train for mountain running.
Apart from improving their running skills, mountain runners must learn about the weather condition, finding routes, quality of rocks, and other things specific to the mountain. This will help them to find the safest path to run. Also, they must know how to read a map and compass properly.
For participating in orienteering sport, getting trained by running in parks or plain terrains won’t help. You have to practice running in the mountains. That way you will know what obstacles you will face and how to increase your running speed safely.
You must practice running uphill and downhill faster. Every week you must track your vertical gain and loss; that way you can monitor your progress and try to be better. You shouldn’t run in the mountains every day.
If you are running on consecutive days that cover two-thirds of the distance in one day and the rest in the other day. You should give your body some time to rest and recover. This will reduce the chance of injury when climbing or going down mountains.
Practice your hiking skills
Your hiking skills will help in mountain running. You need to know how to run on steep terrains faster. You should move your arms along with your legs. Your upper body must be above your ankles. This will let the legs support your upper body and help you to move faster on slopes.
You can use poles to pass through the steep slopes. In some orienteering sports, you will be allowed to do that to keep your balance.
To climb up and down the mountain, you need to have a lot of strength. So, you should do strength-building exercises. You can do lunges, single-leg squats, push-ups, pull-ups, planks, and box step-ups.
If you follow these tips you will be able to become a good mountain runner. You must be consistent with your practice and soon you will see that your performance has improved.