Event details

Because we are all volunteers, orienteering courses are often designed weeks or months before the event, with people attending in their spare time. The final details are posted on the website when the event is fully planned and checked by the dispatcher in the week(s) leading up to the event. Orienteering differs from rogaining in that we often have several levels of difficulty at each event, which means you can find an event that suits you. All of this takes a little bit of time, as along with planning the course, there is liaising with landowners, providing basic facilities and ensuring that all participants have a good time while exploring.

Safety

Major accidents at orienteering events are very rare. A short safety notice with tips will be printed out at each event. Please take a few minutes to read it.

Use the whistle only in an emergency, the distress signal is six sounds at 10 second intervals, followed by a one minute pause before repeating the pattern.

If you hear whistling or come across someone who has been injured, you must investigate/ provide assistance. Please report any incidents to the event organizers.

Stay calm if you are completely lost

If you get lost, try to retrace your steps to a recognizable place on the map. Never wander aimlessly without a plan because you may leave a potential search area. Listen and wait for another guide. Find a checkpoint, or a main path, or a landmark, and then sit down and wait for the searchers. They will check these areas first.

If I don’t want to finish, what should I do?

You can refuse for any reason (injury, feeling unwell, having a bad time, hungry, too long away), but you must check in at the finish line – otherwise we will think you are lost and start a search and rescue mission. Try to contact the dispatcher if you are running outside the finish line (if there is coverage), otherwise return directly to the finish line if possible.

Your result will be recorded as DNF “Did not finish”. There are always a few people in orienteering events who don’t finish, and it’s not due to shame or failure. All of this happens to us sometimes at various orienteering competitions!

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Cartography basics

The first thing you need to know is the types of maps. There are different types of maps, but the most commonly used for orienteering are topographic maps, which show the terrain, water bodies, vegetation, and other important details. Familiarize yourself with these maps to understand their features and conventions.

Each map contains symbols that are used to represent different objects and terrain elements. These symbols are usually located on the legend of the map. Learn the basic symbols and what they mean to help you navigate the map.

Using a compass

A compass is an indispensable tool for orienteering. Learn how to use a compass and understand its basic elements, such as the magnetic pointer, scale, and direction. Practice determining the azimuth (the angle between the north direction and your route) and moving in a given direction.

Using a map and compass at the same time makes orientation much easier. Learn how to orient a map with a compass, locate your position on the map, and plan your route according to the directions on the compass.

Reading the terrain

Contour lines on a map show elevations and terrain. Learn how to read these lines to understand where hills, valleys, passes, and other terrain features are located. This will help you better navigate the terrain and choose the best routes.

Learn how to find and use distinctive points on the map, such as peaks, water features, roads, and other landmarks. This will help you better understand your location and plan your route.

Practice on the ground

Start with simple walks with a map and compass. Choose an area you know and try to navigate using the map. This will help you gain your first practical skills and confidence.

Join local orienteering clubs or training sessions. This will give you the opportunity to get advice from experienced orienteers and improve your skills in real-world conditions.

Use modern technology

Modern technology, such as GPS units and mobile apps, can be useful aids in learning to navigate. Use them to test your skills and accuracy.
Online resources and apps

There are many online resources and apps to help you learn maps and practice your navigation skills. Use these resources for additional learning and practice.

Navigation and map reading is an exciting and useful skill that opens up new opportunities for travel and orienteering. Start with the basics, practice on the ground, and don’t be afraid to use modern technology to improve your skills. Over time, you will become a confident and experienced orienteer, ready for any challenge.

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Before you start, you will need to fill out an online registration form (unless it is a pre-event). Approach the registration tent after reading the event safety instructions and paying the entry fee (see the total costs of the event here), enter your details and course on one of the laptops. You will need to complete an acknowledgment and waiver to confirm that you have read the health and safety information for the event before you can participate.

For large organized events, you and/or your team will start at a separate time from everyone else on your course. So you may be given a “start time” in advance. If not, they will probably be allocated at the start. If it is an organized event with a pre-entry, you will need to show up at the start at least five minutes before the start. For all events, there will be a countdown and you will be given any additional safety instructions and given the go-ahead to start.

Often you will follow the tape to the starting triangle on your map, then navigation starts and you follow the marked course, taking any route between the controls but in the correct number order (unless it is a rogaining or point-based event where you can choose your route).

When you reach a control, confirm that you are on the correct control number – there are other controls there that may not be on your course. You then “interrupt” or “punch” the card at each control, making sure you hear a noise and see a flash of red light. Only if the control is NOT working can you cut a frame (R1, R2, R3) on your card.

When you finish a course, ALWAYS walk to the finish line, even if you don’t complete the entire course. This is so we know you’re not lost in the woods! Then upload to the caravan to get a printout. When you download, we can determine from your device which controls you actually visited and in what order, as well as the time you spent between each control. We distribute all your intermediate times on a sheet of paper to each participant after you have uploaded the information from your Sport-ident/electronic timing chip. If you have rented a Sport-ident, you hand it over to the caravan after you have downloaded it. If you have an “MP” in your twine or results, this is a record that you missed a control on your course, so it is recorded as a “wrong stroke”, so always check control and course numbers as you complete and progress through your course.

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Pros of Orienteering

Improved fitness

Sports orienteering requires a lot of physical effort as participants run on different types of terrain, from forests and fields to mountains and marshes. This helps improve overall endurance, muscle strength and cardiovascular fitness.

Developing Navigation Skills

One of the key aspects of orienteering is the ability to read maps and use a compass. These skills are useful not only in sports but also in everyday life such as traveling and hiking.

Improving Mental Skills

Orienteering develops strategic thinking, quick decision making and the ability to analyze. These skills can be useful in many areas of life and work.

Contact with Nature

Orienteering competitions and training sessions take place outdoors, often in scenic locations. This helps reduce stress, improve mood and overall well-being.

Social Interactions

Orienteering often takes the form of competitions and events where you can meet like-minded people, make new acquaintances and even make friends.

Variety and Diversity

Every orienteering competition is unique due to the variety of terrain and routes. This makes the activities more interesting and exciting.

Disadvantages of orienteering

Technical Difficulty

It can be difficult for beginners to understand maps and compasses right away. It takes time and practice to master these skills to a sufficient level.

Physical Difficulties

Orienteering requires good physical fitness. Not all beginners can handle long distances and difficult terrain right away, which can lead to rapid fatigue and even injury.

Risk of Injury

Orienteering often takes place in difficult conditions – on rugged terrain, in forests, on mountainsides. This increases the risk of falls and injuries, especially for beginners.

Weather Dependency

Weather conditions can have a significant impact on competitions and training. Rain, snow or strong winds can make it difficult to complete tasks and create additional risks.

Need for Equipment

Orienteering requires specialized equipment such as maps, compass, comfortable and functional clothing and shoes. This can be an additional expense for beginners.

Difficulties in Finding Competitions

Some regions do not hold orienteering competitions as often as others. This can make it difficult to participate regularly and slow down progress.

Orienteering is an exciting and rewarding sport that can offer many benefits for beginners. It helps to improve physical fitness, develop navigation and thinking skills, and provide unique moments in nature. However, it is also important to consider the possible challenges such as technical difficulty, physical exertion and the need for specialized equipment. With the right approach and sufficient training, all these challenges can be overcome to enjoy all the benefits of this exciting sport.

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Preparing for Competition

Mental exercises: Regular route visualization and meditation exercises help improve your ability to concentrate. Visualize your course by imagining each turn and checkpoint.

Map Reading: Constant map reading and route following helps develop the skill of quickly analyzing information, which is important in a competitive environment.

Physical fitness: Good physical fitness reduces fatigue, which has a positive effect on your ability to concentrate. Regular training that includes cardio and strength exercises will help improve overall endurance.

Competition Day

Breakfast: A light but nutritious breakfast including complex carbohydrates and protein will provide you with energy. Oatmeal with fruit, scrambled eggs and toast are great choices.

Hydration: Make sure you are drinking enough water. Avoid dehydration, which can negatively affect your concentration.

Mental Preparation

Warm-up: A light warm-up before you start will help set your body and mind up for the task ahead. Include stretching exercises and light jogging.

Focus: Find a quiet place to meditate or practice deep breathing. This will help you calm down and get in the mood for the race.

During the Race

Breathing techniques: Breathing regularly and deeply helps you stay calm and focused. If you feel yourself getting nervous, take a few deep breaths in and out.

Trail segmentation: Divide the route into several stages and focus on one stage at a time. This will help avoid information overload and reduce stress.

Map Reading: Check the map periodically to make sure you are on the right track. Don’t be afraid to stop for a few seconds to review the route.

Assessing your surroundings: Constantly assess the terrain around you. This will help you make faster decisions and adjust your route if necessary.

Ending the Race

Retrospective Analysis: After the finish line, take a moment to analyze your actions. What went well? Where could you have improved? This will help you better prepare for the next race.

Recovery

Stretch and cool down: After the race, do some light stretching and take a shower to help your muscles recover. This will also help calm your mind and regain focus.

Staying focused in orienteering events is a skill that can be developed and improved. Preparation, proper nutrition, mental techniques and analyzing your actions will help you maintain a high level of concentration throughout the race. By following these tips, you can improve your performance and enjoy every moment of the race.

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Importance of Proper Nutrition

Nutrition has a direct impact on an athlete’s performance, endurance and overall health. A proper diet helps maintain energy levels, speeds muscle recovery and improves overall body condition.

Basic Principles of Post-Training Nutrition

Carbohydrate replenishment
Carbohydrates are the body’s main source of energy. After an intense workout, it is important to replenish glycogen stores in the muscles. This can be done with carbohydrate-rich foods such as rice, pasta, potatoes and fruits.

Protein Nutrition
Protein is essential for muscle repair and growth. Include lean meat, fish, eggs, dairy products or plant proteins such as beans and nuts in your diet.

Fats
Don’t forget about healthy fats, which are essential for the body to function properly. Helpful sources of fats include avocados, nuts, seeds and olive oil.

Hydration
Restoring water balance is key after a workout. Drink adequate amounts of water or isotonic drinks to replenish lost fluids and electrolytes.

Examples of Recovery Foods

Bananas: A great source of carbohydrates and potassium, which helps prevent muscle cramps.
Yogurt with granola and fruit: A combination of protein and carbohydrates that aids in muscle recovery.
Oatmeal with nuts and honey: A nutritious breakfast that provides energy and essential nutrients.
Smoothie with greens and berries: A light and refreshing drink rich in vitamins and antioxidants.

Post-Training Recovery

Proper recovery helps avoid overtraining and injury and helps improve athletic performance.

Rest and Sleep
Sleep plays a critical role in your body’s recovery. Try to get at least 7-8 hours of sleep per night. Quality sleep promotes muscle recovery and overall body condition.

Stretching and Massage
Light stretching exercises and massage can help relax muscles, improve circulation and reduce muscle soreness.

Contrast Showers
Alternating hot and cold water improves blood circulation and speeds muscle recovery.

Active Recovery
Light aerobic exercise such as walking, swimming, or bicycling can help speed recovery without straining your muscles.

Example Recovery Day

Morning: Light jogging or yoga, followed by a nutritious breakfast (oatmeal with fruit and nuts).
Afternoon: Balanced lunch (chicken breast with vegetables and quinoa), followed by a light walk.
Evening: Stretching and contrast shower, high protein dinner (fish with green vegetables), snack before bed (Greek yogurt with berries).

Proper nutrition and recovery from training play a key role in orienteering. By following the above principles, you will be able to maintain high energy levels, improve your performance and prevent injuries. Remember that health is the basis for successful training and competition.

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Insufficient Track Preparation

Before the start, it is important to thoroughly study the map and terrain. Many orienteers neglect this preparation, which leads to mistakes on the course. Take enough time to analyze the map beforehand to better understand what awaits you.

Neglecting Checkpoints

One common mistake is missing checkpoints or reading them incorrectly. Always carefully check the numbers and location of checkpoints on the map to avoid extra laps and lost time.

Poor Route Planning

Some orienteers are in a hurry and do not think through their route in advance. Planning your route optimally, taking into account the terrain and possible obstacles, will help to reduce your course time and avoid unnecessary deviations.

Ignoring the Compass

Even if you are confident in your ability to read a map, always use a compass for accurate directions. Ignoring the compass can lead to significant deviations from the planned route.

Overconfidence in oneself

Overestimating your capabilities and overconfidence can lead to hasty and rash decisions. Evaluate your strengths adequately and be prepared to adjust your route depending on the current situation.

Lack of Concentration

Losing concentration, especially at the end of a race, can cost you valuable minutes. Try to maintain a high level of focus throughout the course, even if you feel tired.

Incorrect Pace

An overly fast start can lead to rapid fatigue and reduced navigational accuracy. Choose a pace that will keep you energized and focused throughout the race.

Lack of familiarity with equipment

Some orienteers are not well versed in the use of their compasses and maps. Spend time learning and practicing with the equipment so that you can use it confidently in competition.

Neglect of Water Balance and Nutrition

Orienteering requires significant physical exertion, so it is important to monitor hydration levels and proper nutrition before and during the race. Lack of water and energy can significantly reduce your performance.

Lack of Error Analysis

After every race, be sure to analyze your mistakes and accomplishments. Learn from your blunders to avoid repeating them in the future. Keeping a training diary will help systematize this process and improve your skills.

Avoiding these common mistakes will help you significantly improve your performance in orienteering. Continuous improvement of your skills, careful preparation and analyzing your actions are key elements of success in this exciting sport. Remember that every competition is a chance to get better and gain new experiences that will take you to the top of the sport.

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These events are similar to regional events, but they are held in the highest quality venues. The technical difficulty of the courses must meet the requirements of the British Orienteering Federation and the competition is usually very high. Together with the Jan Kjellström Championships and the British Championships, national competitions allow you to get a standard champion badge. This is usually 125% of the winner’s time. As with the other badges, you have to achieve three of these standards to get the award, but this time they have to be within the same calendar year.

UK Championships

UK Championships are held annually to determine the UK champion in each age category. They must be pre-registered like regional events, but there are still no restrictions on who can participate. There is a separate British Elite Championship for those who are the best in the M/W20 and M/W21 classes. There are usually individual events on Saturday and relay events on Sunday.

Multi-day competitions

The British Championship is one example of a multi-day event. There are many others that usually run over a weekend. The most popular is the Jan Kjellström, which is held on the weekend of Easter. There are individual events on Saturday and Sunday, and the relay on Monday. Another big multi-day event is the Scottish Six Days, in which four of the six days count towards the final result, allowing you to have a day off and still have one bad run!

Relay teams

Relay teams consist of 3 or more people. The first participant in each team receives their card, rolled up or sealed in a paper bag, and they all start together. The courses they take will have some common controls, but will also be slightly different. The second stage runner waits in the changeover corral while the first runner turns in when they return from their course. By the time the last runner crosses the finish line, each team will have covered the same distance, so the team that returns first is the winner. The combine relay consists of eight stages that start in the middle of the night, so the first stages are run in the dark!

Scoring events

With scoring events, the idea is not to complete the course. Instead, you are given a map with a lot of controls. Each control will have a score associated with it. The idea is to score as many points as possible, but to return within the allotted time. For every minute you are late, a serious penalty will be deducted.

Night events

The concept is simple, orienteering, but in the dark. The technique requires a lot of practice! Serious night orienteers have huge halogen lamps on their foreheads, but a simple flashlight will do for a beginner. This is done so that you can see both the map and where you are going. There are numerous night leagues all over the country, so check out the nearest one.

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Shortly before the event, you will be sent final information. This information will include your start time and anything else you may need to know about the day itself, such as the type of terrain you will be running on and what facilities will be available. Control descriptions for all courses may be included. Adult courses are likely to be described using the International Orienteering Federation symbols, which club members will be able to explain to you until you understand them.

Regional events are more expensive than district events, and this is because the maps are pre-marked. This means that after crossing the start line, you will pick up a sealed plastic bag with a map with the course already marked on it (some events now use pre-marked maps printed on waterproof paper, eliminating the need for a plastic bag). You will start immediately. Other than that, you will find everything very familiar if you have been to the county’s west side before. Make sure you have a whistle with you if the organizers indicate that you should, otherwise, in the interest of safety, you will not be allowed to start.

Regional events used to be called “badge events”. That’s because you can get badges for attending these events. In the results, you will find the time you had to beat to get a bronze, silver, or gold standard. If you achieve a given standard at three events within two years (in the same age group), you can get a badge from the British Orienteering Federation (BOF) for a small fee. Along with national events, the results of these events are used to compile the BOF rankings.

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White courses are very simple with all the controls on the tracks. They are mainly used by children 6-10 years old and family groups. The length of the track is 1.0 – 1.5 km

Yellow courses use simple linear elements such as paths, walls and streams. They are mainly used by children under 12 and families. The length of the track is 1.5 – 2.5 km

Orange courses introduce basic compass use and route selection. They are ideal for beginners. Course length 2.5 – 3.5 km

Red courses are technically similar to orange courses. They are used by beginners who want to run longer. Course length 3.5 – 7.5 km

The light green courses are ideal for improvers as the technical difficulty starts to increase and uses simple contours and “point” features. Course length 2.5 – 3.5 km.

Green courses are technically challenging and use contour and point features. They are used mainly by experienced skiers under the age of 18 and adults who want to take a short but challenging course. The length of the course is 3.5 – 5.0 km

Blue courses are technically challenging and are longer and more physically demanding than green courses. Distances are also more varied between checkpoints, and the course attracts experienced orienteers. Course length: 5.0 – 7.5 km

The rewarding courses are physically and technically challenging. They are designed to challenge experienced orienteers. Course length 7.5 – 10.0 km

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