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Attackpoint - performance and training tools for orienteering athletes

Discussion: Running Off Trail

in: Jackson Rupe; Jackson Rupe > 2024-01-23

Jan 24, 2024 3:29 AM # 
BConley:
Best way to get good at running off trail is to run off trail. I think this can be done at Summit trails, but another alternative is finding really technical trails to run on, a lot of times in western washington these are even more difficult to run through than orienteering terrain that we usually compete in
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Jan 24, 2024 4:06 AM # 
Jackson Rupe:
Ben I can't orienteer at summit trails at 9pm on a school night, but I can do strength workouts for my ankles and legs, I can do agility, and I can practice decreasing my reaction time in order to make footing choices faster. Additionly I have finals right now so a quick break to run through my agility ladder or do a catching features course is alright but taking 2 ish hours to run after school is not possible for me right now.
Jan 24, 2024 11:14 PM # 
cmpbllv:
Cool! I know my daughter Anna would definitely relate - she'll run trails and terrain all day long, but I can count the number of times she's joined me on a road or track on one hand.

A thought - I used to do my intervals as terrain runs when I was at West Point. I set my GPS to the interval time or distance and programmed in the rest breaks (ok, it was a really old Garmin Forerunner...). When it was time to run hard, I just ran wherever the sprit took me until the beep told me to take a break. No set route, just run as fast as you can wherever your eyes take you. It helped me get better at choosing microroutes and brought my terrain running speed closer to my road running speed. However, if you're really working to increase your top running speed, that works better on a paved area, so maybe don't totally drop the speed work.

I know how hard it is to find open woods in WA, but you don't need much...you can loop through a small area a bunch of times. Hopefully you have something close to you.

Have fun chasing your goals! ;-)
Jan 24, 2024 11:29 PM # 
soonerjcb:
MTB'ing will be just fine workout for fitness, if not better than doing something you don't like. I can guarantee that riding Tiger Mt like you do is as hard or harder than any workout you'll ever get on the Cedar River trail. Running isn't everything, just mix in a few speed days every now and then to make sure your legs remember how to churn.

If it turns out you qualify for the JWOC team this year, you can flip the switch into running/hills in preparation for the races. I know you, and you are not the kind of guy to be flippant or noncommittal to your training. You're on the right track. As a side note...I also think these agility workouts you're doing are great too. Building athleticism is the best "base" for being athletic.
Jan 25, 2024 12:50 AM # 
peggyd:
I concur with Tori’s workout. My favorite workout is a ladder (1-2-3-4-5-4-3-2-1 min w/ halftime recovery) in the woods. It’s nice to go where the woods are pleasant, and focus on running hard without having to navigate.
Blur at 9 pm, agility drills in your house are a good choice. ;-)
Jan 25, 2024 5:29 AM # 
Jackson Rupe:
Thanks guys. Victoria I like that idea, While it may be hard to find completely open woods I can still find a few good places to run near me. And I deffiantly won't drop regular terrain workouts as a whole, because I know they are very important for building a good speed base, I just hope to get some more off trail running mixed in there too. John I really hope so, the only issue being that Mountain Biking is only 2-3 times a week so its up to me to get workouts inbetween. Peggy I will try the ladder workout when I get a chance, and I also think running in the woods is so much more relaxing.

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