Suunto Blog

What's been happening? I have been in Auburn, California the last four weeks preparing for the 100-mile Western States Endurance Run (WS). I came early to see what the trail holds, and to get used to temperature and altitude. I’ve adjusted well. I really eased into, and then moved to run in the hottest part of the day. It’s about 35 degrees celcius, and hotter still in the canyons. I’ve been lucky that over the last few years I’ve chased the sun, and haven’t had a winter. I’m feeling good! What’s been new for you there? The WS trail is super unique because of its downhill nature. I’ve never run a trail with so much grinding downhill. It sounds good, but after a while you’re searching for a hill. The quads feel it! Western States is quite special for you, right? Absolutely, because I’ve wanted to run it forever since I was 15. It was the first race I ever heard of, and I’ve been trying to get to the start line for three years. My aim for the race is to give my best; it’s an honor just having a bib. To complete my first 100 miles is a big thing – it’s a really long way. The people I get to stand on a start line with are amazing. I was their fangirl when I was a teenager. Now they are giving me advice, which says a lot about the camaraderie in our sport. What's in your diary this summer and what's the main focus? WS is the main focus. I’ve left the back half of the year open. WS is my first 100-mile event, and I’m not sure how I will feel physically, mentally, emotionally after it. I’ll play it by ear. I have respect for what WS will take from me. I’m heading to the Ultra Trail Mont Blanc in France, just to be there. I’ll spend some time traveling in Europe. What are you most excited about? I’m excited to head to the Sky Running World Championships in Scotland at the start of September. I’ll be there as a supporter or a competitor – we’ll see. It’s my first time visiting Scotland. It would be nice if there was sunshine on race day! But I think I’m dreaming. Favorite post-training meal at the moment? I am plant-based, vegan. I use that to my advantage – I get to eat a lot! The foods I choose are plants and fruits so the quantity I have to eat is quite big and that pleases me. I love making green smoothies, or commonly known as “Shrek Poo” – lots of green vegetables blended with frozen bananas, and Amazonia vegan protein powder. It has a thick consistency. I top it with nuts and fruit. Delicious! Anything else inspiring you at the moment? I practice yoga, more for the mental benefits than the physical. When I run, because I’m so efficient, I drift off and think about other things. With yoga, I fully concentrate and listen to my body. It’s really intuitive. I’m living a simple life: run, eat, sleep, yoga, repeat. To be honest, I’m pretty happy with it. VIDEO: Follow along Lucy for a day as she prepares for the Western States Endurance Run!

The 70th edition of Jukola Relay and the 41st Venla Relay will take the orienteers to Lahti and Hollola in Päijät-Häme Region about an hour north of Helsinki, Finland. The competition area is quite peculiar, as it is dominated by depression terrain formed by the Ice-Age. These depressions make navigating hard; the hollows are not as easy to see in the terrain as hills and rises would be. One also has to read the map carefully; are the contour lines up or down?   “Most of the features we use for navigation are below the main running level, not above as we're used to,” says Mårten Boström.     The depressions vary in size, some are small, some go down as much as 40 meters. Most of the terrain is pine forest with good runnability. There are also a lot of existing trails.   To get an idea of how the maps will look, check this out   “You should not plan on running through all depressions. If there's yellow on the bottom it might be a good idea to run along a depression's bottom, but otherwise, I'd suggest using the ridges between the depressions. Most animal trails and runner's tracks will also be going along the ridges, where you'll be avoiding the excess climb.”     Smart use of compass use is crucial in this year's Jukola.   “Most features you'll use for navigation are contours with soft edges, so it's hard to get your 100% specified location. When going through depressions (be sure you will no matter how well route choices you make) you need to be careful to exit in the correct angle,” says Mårten.   Main image by Kimmo Hirvonen / Lahti-Hollola Jukola, other images by Petri Kovalainen / Suunto   READ MORE THREE REASONS TO USE A THUMB COMPASS HOW TO USE SUUNTO AIM-6 THUMB COMPASS LEARN MORE ABOUT SUUNTO AIM-6 

The key benefit of a thumb compass over a traditional baseplate compass can be summed to one sentence: It is faster. But what exactly makes an orienteer with a thumb compass go faster?     You can run faster When using a thumb compass you hold the map and the compass in the same hand. This enables you to keep running while reading the map. “Using both hands for map work turns your running into penguin walk,” says Mårten.   You don't need to place the compass on the map again and again No more holding your finger on the map to mark your current location and no more need to place the compass back on the map. The compass is already there and pointing to where you want to go.   “A lot of times people are taught to place their thumb on the map where they are. However, I find it more useful to know where I am going and thus want to know what is the next spot where I can get solid confirmation on my location.”   You can take a new direction quicker There is no need to turn the compass capsule on the AIM-6 thumb compass. Simply see which sector on the compass capsule corresponds with your new direction and go. “I usually memorize the color first and then the shape. But you can create your own system for remembering the correct sector.”   All images: Petri Kovalainen / Suunto   READ MORE LEARN MORE ABOUT SUUNTO AIM-6 THUMB COMPASS HOW TO USE SUUNTO AIM-6 THUMB COMPASS DEVELOPING A NEW ORIENTEERING COMPASS IS A TEAM EFFORT

There is no better way to start the day than by doing yoga. For champion mountain runner Emelie Forsberg, a regular morning yoga practice keeps her life in a balance. A lot of people have the impression yoga takes an hour or 90 minutes. Not so – Emelie says a regular yoga practice can be short and sweet. A daily practice of 10 to 15 minutes is better than a once-in-a-while 90-minute class. Regular practice brings the results, she says. Here are her 7 favorite poses. These can be done in a sequence in less than 20 minutes. Easy seated: One to three minutes "It’s nice to sit for a few moments before beginning moving just to feel the breath and the body. Simply cross your legs in front of you, and tune into your belly moving in and out with the breath." Downward Dog: Five to 20 breaths "I often come into this position even if I don´t do the sun salutations because it’s great for the hamstrings, calf muscles, and the upper back. It also works as a stretch for tight underarms." "It’s like creating the shape of the letter “A” with the body. Spread the fingers wide, actively push into the hands, breath in and lift your butt up high. Try to distribute weight down evenly through the arms and legs." Warrior 2: Five to 10 breaths each side "This pose is great for developing strength in the legs and finding stability by keeping the hips in a balanced position. Align your feet so the front foot’s heel is in line with the arch of the back foot. Keeps the arms out at shoulder height and gaze out over the front fingers. For a more demanding session I hold it for 10 breaths on each side. Keep the front knee above the ankle, the back leg straight and the torso upright." Click here to read how yoga helps Emily’s life stay in balance Triangle pose: Five to 10 breaths each side "Nice stretch for the hamstrings and side body, and also works on balance." Tree pose: Five breaths each side "Here we test our balance, using the small muscles in the ankle and foot. Try also to keep a stable and long upper body, as well as ensuring relaxed shoulder blades while holding your arms above your head." Boat pose: Five to 10 breaths "Great for working on core strength. Sit on your butt, with the soles of your feet on the mat and your knees up. Sit upright, keeping your spine long. Then lift your feet off the mat, bringing them to knee height, while pointing the toes. Now, lean back carefully, keeping the spine long, and bring your arms forward so the hands are by the knees." Pigeon pose: Three to 10 breaths "Great for the glutes! If you’re feeling tired in the IT band, then this pose can really help. Stay here as long as comfortable and work with the breath to slowly (and carefully!) come lower down for deeper work. Be aware of any uncomfortable or painful compression sensations. It’s better to back off and approach this posture gradually over time." All images by Matti Bernitz / Suunto More related stories: How yoga can make you a better mountain runner How to bring mindfulness to the trail Five yoga moves for runners

Emelie Forsberg began practicing yoga when she was 15. Now, 31, it remains a staple in her life, one that keeps her grounded and calm. It’s so important to her in 2016 she traveled to India and completed a yoga teacher training course.   “When I’m in a good flow, when I’m in my routine, I practice daily,” she says. “I think it has always given me a calmness just to sit down to feel the body – it allows me to tune into how the muscles are feeling, where the tender spots are, what needs attention. It gives me the sensitivity to be able to listen to the body.”     Listening to the body is central to the training philosophy of her and her partner Kilian Jornet. Rather than complex tables and stats, they depend on a sensitive receptiveness to what the body is telling them on any given day. For Emelie, yoga helps this process.   “The whole philosophy of yoga, the mindfulness part, can really make me a better person and in that way it makes me a better athlete,” she says. It helps me focus and to accept the ups and downs.”   She likes to start her morning on her yoga mat so she can tune into whether her body is feeling tired, the level of stiffness, mental sharpness, or whether or not there are the subtle signs telling her an injury is forming. This awareness is essential, she says, to balancing her training and recovery time.     Click here for Emelie's top 7 yoga poses for runners   “When I make the time for yoga I really feel good. I’m in more of a flow. It’s really helped me stay in balance,” she says.   After a big training week or race, Emelie rolls out her yoga mat to begin the process of recovery. She begins with gentle movements that synchronize her breathing with gentle spinal movements, slowly warming the body and releasing some of the unnecessary stiffness.   “After a big race or week it’s nice to move my body in another way,” she says. “The stretching helps for sure, to feel a bit relaxed in the body after hard training. It helps me maintain my upper body flexibility, as I’m quite stiff in the upper body, around the shoulder blades. For some others, it might be hips and glutes.”     In the media and online yoga is often depicted as being the domain of thin, ultra-flexible women who look like elite gymnasts. For many people, especially athletes, this can be a turn-off. Strength, stability and stamina are prized, not the contortionism.   Emelie says this is not what yoga really is and not how she, as an athlete, approaches it. Having a good yoga teacher, who understands physiology and sports science, is important.   “It’s not important for me to be really flexible,” she says. “As athletes we use our muscles in a very different way. I have stiffness I need as a runner, for example a stiff lower back – I don’t want to work on that.   “I won’t do many of the back bending yoga poses because they are not good for running. It’s important to know your body and how yoga can affect your running.”   All images by Matti Bernitz / Suunto   More related stories: How yoga can make you a better mountain runner How to bring mindfulness to the trail Five yoga moves for runners  

“I had a big accident four years ago and dislocated both of my shoulders at the same time. Since then I have dislocated them a few times every year. I knew I needed to get this surgery. It was mandatory,” says Kilian. “I am an outdoor person. I don’t want to be stuck inside, but I knew I needed to stay one or two months indoors. That was hard, but I was mentally prepared for that.” Watch the video and see the Kilian copes with the slow recovery process of two operated shoulders at once.