Outdoor.

Exercises for outdoor settings, excluding orienteering—for example, trail running.

Run while reading

Try jogging while reading a book or newspaper, and concentrate on truly understanding the content—not just scanning words as you move. Focus on grasping the main ideas, following the storyline or arguments, and connecting information as you read, rather than simply recognizing text. This exercise challenges both your reading comprehension and your ability to multitask, helping develop deeper cognitive processing while in motion. Tell somebody the information you learned after training.

 Map reading   Attention&Memory 

Run while reading a map

Find any map or maps, that have courses from different terrains/countries that athlete hasn't ran. The task is to read the map as in competition, thoroughly plan the leg starting from the control and back, make routechoice decisions and visualize running the course.

 Map reading   Attention   Perception   Decision making&Executive function 

Memorize

Exercise takes place on a loop, the length of it can be set accordingly to the training group level. Every athlete gets a map with no controls on it. Place a map at the beginning of a loop with controls or a course, athlete memorizes a place of a control or leg, then runs the loop and at the end draws the memorized control on the map. Repeat the process as many times as needed. The loop could be run as an interval. Possible to make it a race - who draws the course first. Set a time limit for looking at the map.

 Map reading   Attention&Memory