Trail Running GuideMartin Brilli & Jukka Puhakka

Foreword

The purpose of the guide is to work as an introduction to trail running, and raise

interest towards the sport. The guide is for both beginners and advanced trail

runners. All information provided by the guide is supported by scientific sources.

This guide is published in cooperation with Kainuun Liikunta, which organizes

multiple mass sport events, including Vuokatti Trail Challenge. The guide

includes an introduction of the event and pictures from the previous years, taken

by Vaarojen Valokuvaajat. The other pictures used in the guide are taken by the

authors, unless mentioned otherwise.

The authors of this guide graduated with Bachelor’s Degrees in Sports and

Leisure Management from the Kajaani University of Applied Sciences.

We hope that you enjoy the guide and wish you enjoyable runs on the trails!

Martin & Jukka

Table of content

1 What is trail running? 1

2 How to get started? 2

3 Setting up your goals 4

4 Training 5

4.1. Running 6

4.2. Strength training 7

4.3. Training week and periodization 12

5 Nutrition 15

6 Event presentation: Vuokatti Trail Challenge 17

7 References 18

1. What is Trail Running?

Trail running is a sport where participants run different distances on trails in nature. According to

International Trail Running Association (I-TRA), “trail running is a pedestrian race in a natural environment

with minimal possible paved or asphalt road. The amount of roads should not exceed 20% of the distance.”1

However, recreational running on trails also fits in to the definition.

Trail running has increased in popularity over recent years both globally and in Finland. In 2016 there were

86 trail running events in Finland that covered different distances.2 Trail running is a relatively new

competitive sport, but as recreational hobby it has been done for long time. Distances in competitions can

vary from under 42km to over 100km distances.1 Trail running can be done almost everywhere and

competition environments vary from deserts to steep mountain races.

1 ITRA, 2016

2 Classic trails Finland Ry, 2016

1

2. How to get started?

Safety

Before doing any training, you should go through a medical check up with your physician to ensure, that

there are no health risks. It is possible that the health care professional will suggest limitations concerning

your training. These limitations should be respected and taken seriously to avoid any serious harm. The

authors of this guide do not take any responsibility of the possible injuries related to training done using the

instructions presented in this guide.

Equipment

Trail running does not require any special equipment. The most important piece of equipment are proper

running shoes and light-weight breathable outdoor clothes for different weather conditions. We also

recommend that you consider acquiring the following equipment based on your own needs:

• Drinking back pack or water bottle

• Running socks

• Nordic walking poles

• Head lamp

• Gaiters

• Heart rate monitor

2

A good trail running shoe is:

• Stable: Good stability is important in avoiding twisting your

ankles and other possible injuries.

• Low-profile: Helps by giving stability in varying terrain.

• Good grip: Grip is important in order to maintain balance on

slippery terrains, and thus avoid injuries. In winter conditions,

it is recommended to use shoes with spikes.

• Breathing: Breathing shoes allows feet to stay dry longer and

reduces the risk of blisters.

• Durable: Trail running shoes need to withstand varying

environments and the material need to be able to take

scratches, hits, mud and water. 1

There are multiple different shoe brands with different features.

Some are more durable than others, while others might focus on

good grip. Specialists in sports stores will help you to find proper

running shoes.

Competition equipment

Each competition organization has their own list of compulsory

equipment. These lists vary depending on factors such as, the

length of race, the environment and climate. These lists should

be followed not only because of their attention to safety but also

because inadequate equipment can lead to disqualification.

Here is a list of commonly used mandatory equipment for

competitions: first aid kit, reflector, water bottle, at least 1 liter

water reserves, back pack, competition maps, mobile phone,

flashlight or head lamp, food reserves, clothing according the

environment and space blanket.2

Competition organizers may offer service points through out the

race, however, it is recommended that you carry the essential

equipment with you.

1. Mackenzie, L, 2013

2. Ultra-Trail Australia, n.d.

Retrieved 28.2.2017 from

http://icebug.com/fi/mallisto/aurora-bugrip/

3

3. Setting up your goals

Setting goals is important for everyone who wants improve in something, in this case in trail running. Goal

setting does not only concern top athletes, but also recreational and active people. There are different types

of goals that one can set for themselves. These types are result, performance and process based goals.1

Examples from different types of goals

• Result based goals can be e.g. winning Vuokatti Trail Challenge 100km race.

• Performance based goals refer to goals that can be measured e.g. to increase weekly running distance by

5%.

• Process based goals are related to sport performance e.g. improve uphill running economy.

When you are setting your goals, remember to choose goals that are realistic but challenging. Goals should

keep you motivated for long time, while short time goals can be used as checkpoints. Long-term goals can

be e.g. finish 100km trail running race, and the short-term goal could be making a personal record in a

10km run.1

For some, finding motivation is more important than reaching goals. Motivation makes us to do thing

because it give a reason why. There are two types of motivation, the internal and external. From these two,

the internal motivation is stronger. It can be something you value without external reward, while external

motivation comes from the rewards

e.g. trophies and money.2

1. Liukkonen, 2003, 93—102

2. Liukkonen, 2016

4

4. Training

Training in general

Trail running differs from running on road. Varying and uneven surface sets the biggest differences, and this

should be taken into consideration when training. You should set objectives for yourself and every training

session should have a specific. The majority of training you will do is running, but you should also include

strength training. This guide introduces the basics of running, strength training and an example training week.

1. Nummela, 2016, 272—282

Periodization

If a person has a specific event to compete in, it

would be beneficial to use periodization in

training. Typically distance runners use the

following periodization: general preparation

1&2, competition preparation, competition and

transition periods. Intensity is progressively

increased towards competition so that the

performance level is at top level when it is

needed.. 1 However individual differences need

to be taken into consideration when planning

training program, but the loading should

increase progressively (See picture: Basic

Principle of Periodization). Some might be able

to withstand high volume, while for others it

might be more beneficial to train at higher

intensities.

0

2

4

6

Basic Principle of Periodization

Light week Moderate week

Heavy week Rest week

Light week2 Moderate week2

Heavy week2

5

4.1. Running

Running forms the base of training for endurance running, because you develop in the area that you are doing.

This training is done mainly on trails to get familiar with the surface, and to adapt to running on trails. Running

on the roads does not prepare you enough for sudden changes in altitude and terrain. Running training should

consist of different intensity runs. The types of running training used in this guide are light, interval, sprint,

uphill and downhill, or threshold.

Light refers to exercise, that are done under the aerobic threshold. Your aerobic threshold is approximately 40

beats below your maximal heart rate. However, there are individual differences depending on physical activity

background. Light exercises are done to improve the basic endurance properties.1 These properties include

increased capillary content of the muscles, and improved use of fats in energy production.2 Light intensity runs

that last long are called long slow distance (LSD). The long lasting training sessions can also be done by

swimming, cross-country skiing or cycling. However, the majority of the long lasting sessions should be done

by running. This enables the body to adapt to long lasting runs.

Interval exercises improve the anaerobic efficiency, aerobic capacity (VO2 max), and lactate buffering.

Intervals can be done close to maximal intensity or between threshold levels, depending on the purpose.

Threshold exercises are done with intensity between aerobic and anaerobic thresholds. The aim of the training

is to improve aerobic energy production and carbohydrate metabolism.1

Sprints are speed exercises, and they also work as practice for improving the running technique. Sprints are

always done with maximal effort and the recovery time between sprints is long. Uphill and downhill runs are

good for varying the stimulus. These exercises are beneficial to improve the technique and efficiency of uphill

and downhill running.3

1 Moilanen, P., 2006 12-16; Suomen Suunnistusliitto, n.d., 21—34

2. Lucía et al, 2015

3 Barnes, K., Hopkins, W., McGuigan, M. & Kilding, A., 2013, 639—647 6

4.2. Strength training

Beginners

Typically, recreational endurance runners tend to ignore strength training. Researches have shown that

strength training may be beneficial in increasing performance level in running.1 In trail running, strength

training is beneficial due to certain aspects of the sport. hese aspects include variation in running surface,

altitude and carried equipment. Stronger muscles help to maintain good running posture during performance.

The next pages of this guide will include body weight training and three lower and upper body exercises with

barbell, that are beneficial for trail running. These exercises and the loading are designed to strengthen the

main muscle groups used in running by increasing basic strength levels. Upper body training is included in

the plan to support muscle balance and everyday life. Before starting the following strength training exercises,

consult a sport professional about the correct technique of the movements.

Experienced

For runners who have background in strength training, maximal strength training can improve running

performance. Maximal strength training affects to scaling, meaning improved maximal strength in its relation

to body weight, and thus reducing % of strength needed to produce the same movement. An example of

maximal strength training is doing squats with 90-100% of one repetition max (1RM).1 Runners who do not

have experience in strength training should familiarize themselves with gym training before using high

loading.

1 Støren et al, 2008, 1091 – 1093.

7

A beginning trail runner can start with body weight training to build up strength before moving to gym

training. Body weight training can be later used to improve muscle endurance. Training is usually done as

circuit training, in which every movement is done in succession. One round is followed by a short recovery

period. An example workout is to do the presented movements in a row and have a one minute recovery

period after the round. Do at least three rounds. The number of repetitions can be increased as the movements

become easier.

Squat 20 repetitios

• Maintain straight back through the whole movement.

• Focus on using leg and core muscles.

• Line your knees with your toes.

• Squat as low as you feel comfortable.

• Use your arms for better balance

Calf raises 20 repetitions

• The movement can be done at flat ground or on the

stairs

• Stand securely with both feet

• Raise up to the balls of the feet and maintain the

position for 2-3 seconds

• Return to starting position

8

Body weight training

Push up 20 repetitions

• Place your palms to shoulder width position

• Keep your core tight

• Push yourself up by using tricpe and chest muscles

• Return to starting position

• Aletrnative way is to perform the movement with

knees on the ground

Back extensions 20 repetitions

• Lie down on your stomach

• Place your hands behind your head

• Raise the upper body by extending your back

• Return to starting positions

Abdominal crunches 20 repetitions

• Lie down on your back and raise yourlegs up

• Place your hands behind your head

• Crunch yourself up by using abdominal muscles

• Touch your thighs with your elbows

• Return to starting position

9

Lower body

Deadlift 3x10x60-70% 1RM

• Maintain straight back through the whole

movement.

• Focus on using leg and core muscles.

• Keep the bar as close to body as possible

throughout the whole lift.

• Perform the movement in controlled manner.

Squat 3x10x60-70% 1RM

• Maintain straight back through the whole

movement.

• Focus on using leg and core muscles.

• Line your knees with your toes.

• Squat as low as you feel comfortable.

Hip thrust 3x10x60-70% 1RM

• Place yourself securely against the bench.

• Set the barbell on hip region comfortably.

• Extend your hip and push the barbell upwards.

Alternative movements

• Leg press.

• Knee extension & flexion machine.

• Back extension machine.10

Upper body

Bench Press 3x10x60-70% 1RM

• Lay down on the bench and support yourself with your feet

• Take equally wide grip from the bar

• Keep your elbows close to the body

• Lower the bar to chest level and press straight up

Overhead press 3x10x60-70% 1RM

• Take shoulder width grip

• Avoid over extending your back

• Press the bar in controlled manner

• Lower the bar to chin level to maintain muscle tension

Pull up 3x8

• Take wide overhand grip from the bar

• Avoid leg movement

• Keep tension in core muscles

• Pull your chin above the bar with upper back muscles

• In case you are unable to do 8 repetitions, do three times maximum

repetitions

Alternative movements

• Chest press machine

• Overhead press machine

• Lat pulldown

11

4.3. Training week and

periodization for 42km

Example Training Week

Monday Morning: 1 hour light, basic endurance 1

Afternoon: Lower body strength or circuit

Tuesday Morning: 1 hour light with 5x3 min with 90 %

of maximal heart rate. 2 min recovery between

intervals

Afternoon: Upper body strength or circuit

Wednesday 90min (including 15min warm-up and cool down)

threshold 1

Thursday Rest

Friday Lower body strength or circuit

Saturday Morning: 1 hour light, basic endurance 1

Afternoon: 30 min light with 5x50m sprints with 3min

recovery between sprints

Sunday 2-2,5 hours light, basic endurance 1

SUL (2002) Fyysisen harjoittelun perusteet [The Physical

Principles of Training], modified by Brilli M (2017)

General Preparation

1&2 (12-16 weeks)

General preparation 1&2 are the phases

where the base for competition and

future training are built on. The future

training includes high intensity

workouts and strong base makes high

intensity training possible without

causing problems in recovery. It

includes mainly LSD running which

lasts several hours. 1 If necessary, it is

possible to do a training blocks to

improve or to maintain other properties

e.g. strength, and to break adaptations.

General preparation 2

(10-12 weeks)

Use the same basic structure as in

general preparation period 1, but

increase the running duration and

replace the sprints and intervals with

uphill and downhill runs. Uphill and

downhill running prepares the body

for varying environments. 1

1. Nummela, 2016, 275 – 277.12

Competition preparation

(6-10 weeks)

The competition preparation period

prepares the athlete physically and

mentally for the upcoming competition

period. Training reaches its peak and

intensities are close to competition

intensities. Exercises include long

lasting basic endurance and threshold

runs. The number of high intensity runs

increases and the amount of strength

training reduces.1

Competition (Individual)

During the competition period the goal

is to reach peak performance level for

the main competition of the season.

Other competitions can be used as high

intensity exercises and basic endurance

levels are maintained during the period.

The amount of training is reduced

significantly so that the competitions

can be performed at optimal level.1

1. Nummela ,2016, 272-282

Competition preparation example week

Monday Morning: 1 hour light, basic endurance 1 intensity

Afternoon: Lower body + core strength training or

circuit

Tuesday 90min (including 15min warm-up and cool down)

threshold 2

Wednesday 1 hour light with 4x4 min with 90 % of maximal

heart rate. 3min recovery between intervals

Thursday Rest

Friday 1 hour light with 2x3x100m sprints. 2min recovery

between sprints, 5min recovery between sets

Saturday Morning: 1 hour light, basic endurance 1

Afternoon: 4x2km threshold 2 intensity, 3min

recovery

Sunday 2,5-3 hours light. Basic endurance 1 intensity

Competition example week

Monday 1 hour light, basic endurance 1 intensity

Tuesday 30km heavy run, threshold2 intensity (emptying

glycogen stores)

Wednesday Rest

Thursday 5km light

Friday 5km light + 5x100m sprints

Saturday Competition

Sunday RestTransition period

(Individual)

The transition period is used to recover

from the competition period and have a

break from running. Other physical

activities are recommended to help body

to recover from monotonous physical

stress. This is also good time to plan for

the upcoming season.1

13

Training for different distances

The major difference between different distances concerning the training is the emphasis on different endurance

properties. Shorter distances require more speed, while longer distances require good running economy and

greater use of fats in energy production. The average speed is less in the longer distances than in the shorter. In

2016 Vuokatti Trail Challenge the average speeds of the top 10 for 23km was about 6:30 min/km, while in

100km the average speed was about 9:00 min/km.1

For distances that are shorter than marathon, there is more high intensity and speed training. However, the main

principle remains the same and basic endurance training forms the base. The shorter the distance is, the more

emphasis is on the high intensity training.2 Those aiming for shorter distances can reduce the weekly running

compared to the 42 kilometer training program.

For distances that are longer than marathons, the amount of LSD training increases. The target is to improve the

use of fats in energy production, because the competitions last for hours. The longer the performance is, the more

energy is produced from fats3. However, high intensity exercises can be used to increase VO2max and running

economy. The weekly kilometers for ultra-distance runners vary from 100 to 250 kilometers. 4

There are differences between individuals and everybody should pick a training plan that suits for them and their

goals. Some might benefit more from high intensity training, while others would benefit more from improving

basic endurance. This is one of the reasons why using top athletes’ training program might not be optimal for

you.

1. Endurancekainuu, 20162. Vuorimaa, 20163. Ilander, 20144. Kreider, 1991

14

5. Nutrition

Nutrition is extremely important for individuals who are participating in sport at a competitive level, and for

recreational individuals as well. Proper nutrition makes exercising more efficient and improves recovery from

the exercises. Daily energy requirements depends on individual variables.1 It is important to eat a varied diet

and to eat frequently.

Carbohydrates

Carbohydrates form the base of nutrition for endurance athletes. Carbohydrates are needed as an energy source

during long lasting exercises and during recovery. The amount of carbohydrates consumed should be 6-10 g/kg

or 60-75% of total energy intake.1 Fiber-rich carbohydrate sources should be favored over sugar-rich sources.

Good carbohydrate sources are whole grain products and rice.

Protein

Proteins are used to build muscle mass, and are also used as an energy source during long lasting performances.

Protein intake should be 2,0-3,0 g/kg or 15-20% of total energy intake.2 A high amount of proteins in the diet

ensures that there is no loss in muscle mass and that the recovery from the exercises is optimal.3 For people with

special diets e.g. vegetarians and vegans it is extremely important to make sure that the protein intake is

sufficient. Good protein sources are eggs, fish and poultry.

Fat

Fats are needed to maintain hormonal function

in the body and to enhance the absorption of

vitamins. Fat intake should be 1,0-1,5 g/kg or

20-30% of total energy intake.2 Fats that are

consumed should mainly be unsaturated fat and

products with low fat content should be

favored.3 Good fat sources are vegetable oils,

peanuts and avocado.

1 Mero 2016, 177.

2 Mero 2016, 204.

3 Arjanne, Laaksonen & Ojala 2016, 164 – 168.Evira, The Plate Model, 2016 15

Carbohydrate loading

Carbohydrate loading is beneficial before long lasting events, because the body’s glycogen stores can become a

limiting factor for performance. Filling up the glycogen stores will allow one to perform longer with high

intensity. There are several strategies for carbohydrate loading, some being riskier than others. Here we

introduce a fast and low risk way to do it.

A short, but maximal intensity exercise is done 48 hours before the competition. After the exercise is done, a

very high carbohydrate intake is maintained for 24 hours. The amount of carbohydrates consumed correspond to

12 g/kg of fat free body mass. During this 24 hours, no training should be done to avoid depletion of the

glycogen stores. After the 24 hour period, a normal, high carbohydrate diet (6-10 g/kg) is maintained. 1

Good carbohydrate sources for loading purposes are pasta, white bread, rice and sports drinks. During the

carbohydrate loading protein and fat rich food should be avoided as well as low energy foods e.g. vegetables. 1

Hydration

Dehydration is a risk factor that can ruin a well planned competition. It can be avoided by consuming

additional two liters of liquid for every day for 3-4 days before the competition and by consuming liquids

during the competition as well. The competition day should have normal liquid consumption. A sufficient

amount of liquids during the competition is 0,5-1 liter per hour. 2 However, consuming too much liquids can

predispose one to hyponatremia.

During competition

During long lasting events 60 g of carbohydrates should be consumed per hour. This can be achieved by

consuming 1 liter of 6% concentration liquid. 3 However, finding the best way to consume the carbohydrates

during the performance is individual. Some might prefer liquids, others gels or energy bars. A benefit of using

liquids is that they work for the hydration purposes at the same time and the absorption speed is fast.

.1. Fairchild et al, 2002

2. Juoksija-lehti, n.d. (Runner’s magazine)

3. Mero, 2004, 158 – 159.16

Vuokatti Trail Challenge Sponsor, pictures retrieved from http://www.high5.fi/

6. Event presentation:

Vuokatti Trail Challenge

Vuokatti Trail Challenge is a new trail running event in the wilderness of Kainuu and North Karelia. The event

offers a challenging trail running route with nice sceneries and makes use of the UKK hiking route.

Come along and challenge yourself to a 100 km, 42 km or 23 km trail run!

See more info: http://vuokattitrailchallenge.endurancekainuu.fi/en/

17

References

Arjanne, L., Laaksonen, M., Ojala, A. (2016) Energiantarve ja-Saanti [Energy Requirement and Intake] In Mero,

A., Nummela, A., Kalaja S., Häkkinen K. (Eds.), Huippu-Urheiluvalmennus: Teoria ja Käytäntö

Päivittäisvalmennuksessa [Top-level Sport Coaching: Theory and Practice of Daily Coaching]. Lahti: Vk-

kustannus Oy.

Barnes, K., Hopkins, W., McGuigan, M., & Kilding, A. (2013). Effects of Different Uphill Interval-Training

Programs on Running Economy and Performance. International Journal Of Sports Physiology & Performance,

8(6)

Classic trails Finland ry (2016) Competition Calendar, retrieved 7.9.2016 from http://www.trailrunning.fi/2016-2/

Evira (2016) The Plate Model, retrieved 30.1.2017 from https://www.evira.fi/en/foodstuff/healthy-diet/the-plate-

model2/

Endurancekainuu (2016) Tulokset [Results]. Retrieved 2.3.2017 from

http://live.ultimate.dk/desktop/front/index.php?eventid=3002&ignoreuseragent=true

Faircild, T., Fletcher. S., Steele, P., Goodman, C., Dawson, B. & Fournier. P (2002) Rapid Carbohydrate

Loading After a Short Bout of Near Maximal-intensity Exercise. Retrieved 22.2.2017 from

https://www.researchgate.net/profile/Timothy_Fairchild/publication/11325775_Rapid_carbohydrate_loading_afte

r_a_short_bout_of_near_maximal-intensity_exercise/links/00b7d5225dd0385503000000.pdf

Ilander, O (2014) Rasva – Terveyttä ja Energiaa. Teoksessa: Liikuntaravitsemus: Tehoa, tuloksia ja terveyttä ruuasta [Fat – Health and Energy in Sports Nutrition: Power, Results and Health From Food] . Lahti: VK-Kustannus.

International Trail Running Association (2016) Definition of Trail-Running, retrieved 7.9.2016 from

http://www.i-tra.org/page/259/Definition_of_trail-running.html

Juoksija-lehti [ Runner’s Magazine] (n.d.) Valmistaudu Oikein Maratonille [Prepare properly for Marathon]

Retrieved 1.3.2017 from http://www.juoksija-lehti.fi/Harjoittelu/Juoksu/Valmistauduoikeinmaratonille.aspx

Kreider, R (1991) Physiological Consideration of Ultraendurance Performance. Retrieved 16.3.2017 from:

http://journals.humankinetics.com/doi/pdf/10.1123/ijsn.1.1.3

Liukkonen, J. & Jaakkola. T. (2003) Psyykkinen Valmennus Hiihtourheilussa [Psychological Coaching in Ski

Sports] retrieved 17.1.2017 from

http://www.pori.fi/material/attachments/koulutusvirasto/ssa/luennot/5yy0lPzIH/liukkonen3.pdf

Liukkonen, 2016 Mikä Motivoi Ihmistä Liikunnan Pariin. [What Motivates People To Do Physical Activty]

(Powerpoint slides) Retrieved 28.2.2016 from https://kesli-fi-

bin.directo.fi/@Bin/ebb33c380d2a6065fd472444c048dbb8/1488277649/application/pdf/373837/AAA_Mik%C3

%A4%20motivoi%20liikunnan%20pariin_JAMK%2012.12.2016.pdf

18

19

Liukkonen, 2016 Mikä Motivoi Ihmistä Liikunnan Pariin. [What Motivates People To Do Physical Activty]

(Powerpoint slides) Retrieved 28.2.2016 from https://kesli-fi-

bin.directo.fi/@Bin/ebb33c380d2a6065fd472444c048dbb8/1488277649/application/pdf/373837/AAA_Mik

%C3%A4%20motivoi%20liikunnan%20pariin_JAMK%2012.12.2016.pdf

Lucía, A., Hoyos, J., Pardo. J. & Chicharro. J. (2000) Metabolic and Neuromuscular Adaptations to

Endurance Training in Professional Cyclists: A Longitudinal Study. Retrieved 17.2.2017 from:

https://www.jstage.jst.go.jp/article/jjphysiol/50/3/50_3_381/_pdf

Mackenzie, L. (2013) If the Shoe Fits, retrieved 17.1.2017 from

http://trailrunnermag.com/beginners/gearing-up/637-if-the-shoe-fits-

Mero, A. (2016) Johdanto Ravinto-Ohjelman Laatimiseen Huippu-Urheilussa [Introductionto Nutrition

Planning in Top-level Sports] In Mero, A., Nummela, A., and Kalaja S., Häkkinen K. (Eds.), Huippu-

Urheiluvalmennus: Teoria ja Käytäntö Päivittäisvalmennuksessa [Top-level Sport Coaching: Theory and

Practice of Daily Coaching]. Lahti: Vk-kustannus Oy.

Mero, A. (2004) Hiilihydraattien Käyttö ja Suorituskyky [Use if Carbohydrates and Performance] in Mero,

A., Nummela. A., Keskinen. K. & Häkkinen. K. Urheiluvalmennus [Coaching] Lahti: Vk kustannus Oy.

Moilanen, P. (2006) Testausopin Perusteet [The Basics of Sports Testing], retrieved 18.1.2017 from

http://users.jyu.fi/~pjmoilan/Opiskelujuttuja/Testausopin%20perusteet.pdf

Nummela, A. (2016) Kestävyysharjoittelu [Endurance training] In Mero, A., Nummela, A., and Kalaja S.,

Häkkinen K. (Eds.), Huippu-Urheiluvalmennus: Teoria ja Käytäntö Päivittäisvalmennuksessa [Top-level

Sport Coaching: Theory and Practice of Daily Coaching]. Lahti: Vk-kustannus Oy.

Støren, Ø., Helgerud, J., Støa, E. & Hoff, J. (2008) Maximal Strength Training Improves Running

Economy in Distance Runners, retrieved 15.9.2016 from http://www.hokksund-

rehab.no/filarkiv/File/Forskningsartikler/StoerenHelgerud_et_al_2008.pdf

SUL (2002) Fyysisen harjoittelun perusteet [The Physical Principles of Training], modified by Brilli, M.

(2017) retrieved 19.1.2017 from http://www.fitlandia.fi/wp-

content/uploads/2013/09/Kestävyysharjoittelun_harjoitustasot_Fitlandia.0012.png

Suomen Suunnistusliitto [Finland’s Orienteering Association] (n.d.) Fyysisen Harjoittelun Perusteet [The

Physical Principles of Training], Retrieved 18.1.2019 from http://www.suunnistusliitto.fi/system/wp-

content/uploads/2016/01/2016_02_FyysisenHarjoittelunPerusteet.pdf

Ultra-Trail Australia (n.d.) UTA100 Mandatory Gear list. Retrieved 1.3.2017 from

https://uta.knack.com/ultra-trail-australia#gear-check-lists/

Vuorimaa, T (2016) Kestävyysjuoksun Lajianalyysi ja Valmennuksen Ohjelmointi [Sport Discipline

Analysis and Coaching of Distance Running] In Mero, A., Nummela, A., and Kalaja S., Häkkinen K. (Eds.),

Huippu-Urheiluvalmennus: Teoria ja Käytäntö Päivittäisvalmennuksessa [Top-level Sport Coaching:

Theory and Practice of Daily Coaching]. Lahti: Vk-kustannus Oy