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 … Continue reading Unleashing your potential: The importance of Strength Training for runners
Author: rf-coach
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 … Continue reading Unleashing your potential: Understanding VO2max for runners and strategies to improve it
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 … Continue reading WCup relay: Tight battle and the “unfair” fair forking.
WCup middle: Exciting and interesting course.
Although the course of the long-distance race did not leave us completely satisfied, the course of the middle distance offered us all the ingredients that an event of this dimension should have: a physically demanding course, with multiple changes of direction, controls that required precise orienteering, different areas where you need to change the type … Continue reading WCup middle: Exciting and interesting course.
WCup long: Execution over routechoices.
After a long wait, the international orienteering season finally got underway in Torebråte with the long-distance race of this World Cup - Round 1 in Norway. The course ran through the most pleasant area of the terrain, without major decisive route choices, nor dispersion systems to avoid "packs of runners" and, as we already anticipated, … Continue reading WCup long: Execution over routechoices.
Olav Lundanes shares his tips!
If there is a runner who has amply demonstrated that he is capable of mastering the terrain of Østfold, that is without a doubt the king Olav Lundanes. In the last major competition held in this same area (WOC 2019), Olav won both individual races (long and middle distances), thus adding two more gold medals … Continue reading Olav Lundanes shares his tips!
Fosser picks his route choices
In the final stretch of the preparation for the World Cup, I wanted to collect the opinions of some of the greatest experts in Østfold terrain, so that we can obtain first-hand information that helps us to complement what was previously analyzed. But first, let's remember what legs it is about! LEG #1 LEG #2 … Continue reading Fosser picks his route choices
Route to World Cup #3 (with analysis)
The selection tests for the World Cup ended for all the teams last weekend, and now we are in the true final stretch for the championship. Some teams have already announced their lineups, and the rest will do so in the coming days. Only 10 days left, and the 3rd leg of the series is … Continue reading Route to World Cup #3 (with analysis)
Route to World Cup #2 (with analysis)
The kick-off of the World Cup Norway keeps getting closer, the selection races for most of the national teams will be this weekend, and today we are just over 2 weeks away from the first race. Therefore, we keep going with this series of Route to World Cup, and today we propose a new leg … Continue reading Route to World Cup #2 (with analysis)
Route to World Cup #1 (with analysis)
There are only 22 days left until the first round of the World Cup in Østfold (Norway) kicks off, and only now the snow has melted after a long, and cold winter. As an aid in the theoretical preparation, I will publish a series of relevant legs on the old maps of the competition areas, … Continue reading Route to World Cup #1 (with analysis)
Orienteering Coach 