What are the characteristics and technical requirements (various terrains) of orienteering?

features: orienteering cross-country running is actually a long-distance intermittent race (you often need to stop to look at pictures or orient on the way). This kind of running in the fresh environment in the wild can make the muscles tense and relax, and the physical load and mental concentration constantly alternate. In this case, all the participants' whole bodies, especially the respiratory and cardiovascular systems, will get great exercise.

Technology: In cross-country running, the running technology will change with the change of conditions because the running place and environment are changing. The following are only the cross-country running techniques on several common terrains:

When running on the road, use basically the same techniques as those used in middle and long distance running, and try to pay attention to running on a flat road.

when you are on the grass, touch the ground with all your feet, and at the same time, pay attention to looking forward and down to avoid getting into a pothole or hitting a stone.

when going uphill, the upper body should lean forward, lift the thighs higher, land with the forefoot, and run up in small steps. When encountering steep slopes, you can use walking or zigzag running (walking) instead. If necessary, climb with one hand or both hands.

when going downhill, the upper body should lean back later, and it should be carried out with the sole of the foot or the foot on the ground. When encountering a steep downhill or a slope with a slippery slope, it can be used to land on the side sole, or even squat and pull (grass, trees) and support (the ground) behind the body. When you reach the end of the downhill slope (usually 8-1 meters), you will dash down the slope to the flat ground.

when jumping from a slightly higher place (below 1.5 meters), you can use the action of striding: the leg (supporting leg) stepping on the high place must bend, and the other leg extends forward and down, jumps down, lands with both feet and bends deeply to relieve the impact force. At the same time, when landing, your feet should be slightly separated from each other so as to continue running forward. When jumping from a very high place, we should try to reduce the height difference of the jump, and according to the situation, we should use the method of sitting on the ground with both hands or jumping sideways with one hand. Pay attention to the deep flexion of your legs when landing.

when running in the Woods, be careful not to be cut by branches, leaves, vines, etc., especially to prevent the eyes from being poked by branches. At this time, one or both hands are usually used to protect the face at any time.

When you encounter small ditches, trenches, short bushes or fallen trees, you should increase your running speed and stride over; While landing, the upper body leans forward slightly to protect the waist and facilitate the continuous running. When crossing a wide (2.5-4 meters) ditch, it is necessary to run at an accelerated speed of 15-25 meters and cross it by means of large stride jump and long jump. Attention should be paid to the landing action to prevent falling back. When you meet big fallen trees and other short obstacles, you can cross them by stepping over them. When encountering high obstacles (no more than 2m), such as short fences, earth walls, etc., you can use the method of frontal run-up squat jump and one-hand or two-hand support to climb over.

when crossing narrow and suspended obstacles such as a wooden bridge, you should take the running method of turning the foot surface into a figure of eight. If such obstacles are long, you should not run, but walk smoothly.

p.s. I'm from South China University of Technology, too.