Did you know we have some keen new orienteers who specialise in running and sports medicine? I chatted to Steve & Vicki Rees-Jones at the junior camp and then we caught-up for another chat recently to talk run training and specifically running for orienteers.

Steve has a strong running pedigree and has been competing in athletics for over 35 years in various distances, including 800m, 1500m, Cross Country and up to the Marathon. Steve’s personal bests include, 1.49 for the 800m, 3.44 for the 1500m and 2hr 25min for the marathon and he has won national medals across cross-country, road, track and mountain running events. Steve is also an accredited coach with Athletics New Zealand and has a weekly training group in Cambridge. 

With a PhD in Sports medicine and Exercise Science, and children that have just started orienteering in the last year, it was interesting to hear his impressions on the sport of orienteering.  Steve and his wife Vicki attended their first camp as parent help – so they were fully immersed in meeting new members and observing the training. 

Vicki joined the conversation as she is also a doctor who has specialised in rheumatology and general medicine. She has strong knowledge in the musculoskeletal area, and is also a very keen sportswoman. Vicki has a personal interest on women’s health and follows up on advice on how women can contribute to sport and continue training at different ages and stages. Vicki has mainly run middle and long distance since the age of 12 years old. When she started running, her father also started coaching and she continued running through school and University. She had some time away from the sport, but then returned as a masters athlete, running in the Waikato region. She has national medals as a masters athlete in the 5k road race, the 800m on the track, and also over cross-country.

We immediately launched into discussion on running techniques for orienteers. Both Steve and Vicki mentioned that the key to improving running is consistency of training and building it up over many years. There is never instant success, and a measured approach will lead to better long-term results and also reduce the risk of injuries. As the Rees-Jones are based in Waikato in Cambridge they do not have a big cohort of local orienteers nearby, and many may be in the same space. However, there are plenty of highly qualified coaches across the country. Many of these will offer their services for free and will also have existing training groups, that orienteers could link up with. Both Steve and Vicki recommended that speed work would useful and particularly for sprint orienteers. The input of an athletics coach would help orienteers to incorporate appropriate speed work into their weekly routine. Even though they have been orienteering for a short time, they can see that there are advantages in having the body used to speed in order to keep the brain clear and fresh to cope with quick decision-making on-the-go. Orienteers should also not neglect strength training, which can be especially useful for older athletes as that is where the largest age-related declines occur. They agreed together, very quickly after this previous statement, to add that young teenagers before the age of 16 in the sport should just have fun and not to get too serious too fast. Training too hard before puberty is completed, can cause issues further down the line. This is a life-long sport, so there is plenty of time to develop the speed, use the early years to get into the map focus.

When it comes to training, they both can see that orienteering needs a variety of running techniques, as there are a range of events in different terrain. It is also worth noting not to just follow the training that other athletes are doing, as athletes have different strengths and weaknesses that can require differing training – again a good coach can help with this. Those who love sprint orienteering may need to adjust their training when compared to forest orienteers. A balanced training programme including both aerobic and some anaerobic speedwork, strength training and flexibility will allow orienteers to perform and keep their flow over various terrain.  

What they have noticed about the sport as relative newcomers is that their family have a lot to learn, and they appreciated meeting others at the junior camp and the Oceania sprint events. They noticed the ‘family-like’ atmosphere of orienteers compared to other sports, and how they support each other. When compared to athletics, it is less obvious who is winning as it is more difficult to tell during the event. Afterwards, yes, but that is when we all compare notes on our mistakes – everyone has some! The junior camp was an amazing introduction to the sport leaders and coaches and it was good to see the ideas shared and connection with each other. Even though it was a large camp the kindred feeling for growing the sport was evident.

To grow the sport in their area the family are keen to introduce orienteering at their local school and get students to attend local events. As a sport coordinator at the local high school, Steve has already begun this process. The sport can cater for a wide range of students, including those not into team sports but who are still very active, love a challenge with adventure. There are many who haven’t tried it yet!
Joolz

All photos supplied: Above: Steve and Vicki in the centre with the training group that Steve leads in Cambridge