If you're looking for a new challenge, or you want to add more variety to your training programme, why not get off-road and test yourself both physically and mentally? This month, the Extra Mile looks at orienteering, starting with the basics before offering top tips for completing the course and details of where to try it out...

So what is orienteering?: The idea is to use a map and compass to navigate your way around a course in the shortest possible time. Each map includes a number of 'checkpoints', which must be visited in a particular order. The challenge is finding the best and fastest route between them, which requires good decision-making, concentration, and - of course - fast running over multiple terrains.

How did it originate?: Orienteering was originally used for Army training in Scandinavia as far back as the 1880's. It remained relatively unknown in the UK until Sweatshop's founder, the late Chris Brasher, and John Disley helped to popularise the sport. They discovered that it was a great way to build endurance through cross training and, more importantly, was a mentally challenging sport that provided a break from the norm and a way to truly experience the great outdoors. The 'Southern Navigators' club, which they set up in 1965, is still going strong today!

Where do I start?: There are different types of orienteering and the most popular, foot orienteering, is divided into 8 colour-coded levels of difficulty. The adult novice is advised to begin with either an 'orange' course, which involves some map and compass work, or a 'red' one which, at between 3.5 and 7.5km, combines simplicity with a longer distance. The British Orienteering Federation suggest that fit and experienced runners could go for a 'light green' event, but expect it to take a long time with lots of errors if it's your first attempt!

Trail Challenge Series: Alternatively, you could start with the Trail Challenge series of races throughout the summer - see www.sloweb.org.uk for details. These offer an off-road challenge where you navigate your way between checkpoints on a map, without the need for a compass. Each event has a variety of courses, normally a 10k, 6k and a 2k mini race for juniors.

What to wear: Opt for loose fitting and comfortable clothing. It's best to go for full leg cover to protect your legs from brambles and undergrowth. Be aware that your clothing may get ripped and dirty, so wear something that you don't mind throwing away! Take a change of clothes with you, as you're likely to get muddy on route.

Footwear: A sturdy pair of trainers with good grip is the most essential piece of kit. Trail shoes, such as the Inov-8 range, offer lots of grip with a low profile to the ground, which will help protect your feet from tree roots and brambles.

Compass points: It sounds obvious, but make sure that your compass is pointing North before you start trying to plan your route! Rarely is 'as the crow flies' the best way to get to a checkpoint, so try to stick to clear routes. Also, make sure you don't wear a magnetic wristband as this will stop your compass working.

Map reading: Hold the map so it matches the ground and is facing the same direction as that in which you are heading. Checkpoints are often tiny landmarks on a map, so look for a larger feature close by, as this will be easier to find before tracking down the actual checkpoint. It's helpful to know your distance from pre-set markers, so test out how many steps you take to run 100m on a track, at long run pace, before the event.

Checking in: Read carefully the descriptions of the checkpoints so that you know the code and description of the checkpoint as you approach it. Before you arrive, try to ascertain in which direction you'll be heading afterwards. This allows you get away more quickly after you have punched your control card. You don't want to give away your location to any fellow competitors!

Mileage: Orienteering is great for runners because you'll do a long run without even realising it! A 6k run in an orienteering event will usually take you the equivalent time of a 6 mile road run.