THINK of orienteering and it usually creates an image of young, fit, people sprinting around wooded hills holding a map and compass.

But John Mills, club captain of the South Wales Orienteering Club, stressed this is not always the case.

He said: "There are many members who take part ranging from 10 to 70 years old. We have a few regulars who are 60 and thoroughly enjoy themselves."

The sport as we know it today evolved unsurprisingly from military training events in Scandinavia in the 19th century.

It was not until 1919 that orienteering became a sport, now enjoyed by tens of thousands across the world.

For beginners, orienteering involves walking or running with the aid of a map and a compass, navigating a course as quickly as possible.

A typical orienteering map is quite detailed, highlighting paths, boulders, ditches, fences and tree lines.

A standard course consists of a start and a series of control sites that are marked by circles, connected by lines and numbered in the order they are to be visited and a finish.

Orienteerers use a 'punch' to put different patterned holes in their cards when they reach the sites along the course.

There are many levels of orienteering, ranging from beginners to the advanced. The different levels of course are colour coded.

And while the concept of the sport is straightforward, organisers stress that picking the right basic equipment is essential.

Sensible old shoes are necessary, and a whistle is advised in case of emergencies.

Long trousers are advised along with the all-important compass, a plastic bag for the map, a watch, and a red pen.

If you want to find out more information, log on to the web site: www.swoc.org.uk or www.britishorienteering.org.uk Emma Melvin