welcome to raul ferra – coach website

With this website, I intend to offer all members of the orienteering community a place of reference where to find different resources related to orienteering training. Its design is totally dynamic, so the content shown here will evolve over time, depending on the areas of interest that arise. The contents published on this website are, for the most part, self-created and freely accessible. If you want to collaborate or have any suggestions regarding content or methods, please, do not hesitate in contacting. I hope that what you find here is of your interest and helps you, at least, to reflect on the training process in the best sport in the world: orienteering.

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Unleashing your potential: The importance of Strength Training for runners

When it comes to enhancing running performance, most runners focus primarily on logging kilometers and improving cardiovascular fitness. However, an often overlooked aspect of training is strength training. Incorporating a well-designed strength training program into your routine can yield significant benefits, including improved running economy, increased power, injury prevention, and enhanced overall performance. In this article, we will explore the importance of strength training for runners, key exercises to include, and how to effectively integrate it into your training regimen. The Benefits of Strength…

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Unleashing your potential: Understanding VO2max for runners and strategies to improve it

For runners aiming to reach peak performance, understanding and improving VO2max is essential. VO2max, or maximal oxygen uptake, is a measure of your body’s ability to utilize oxygen during intense exercise. It is a key determinant of aerobic capacity and plays a crucial role in determining your running endurance and overall fitness level. In this article, we will explore the concept of VO2max, its significance for runners, and effective strategies to enhance this vital physiological parameter. 1. What is VO2max? VO2max represents the maximum…

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WCup relay: Tight battle and the “unfair” fair forking.

On the last day of this World Cup, the most fun discipline for the spectators was disputed, and where we were able to enjoy an exceptional atmosphere at the arena, as well as a very tight battle in both men’s and women’s classes. We were even able to enjoy a sunny afternoon! We could see a good and fun course, with a wide variety of legs, and short forkings that contributed to minimizing mistakes and keeping the runners fairly grouped for most of the…

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