Glossary of Running Terms and Vocabulary
The following terms are defined in order to enhance your education of your sport and understand the ins and outs of your training
Aerobic : With oxygen; usually used to describe exercise of low to moderate intensity
Aerobic Capacity: Also called VO2max; maximum amount of oxygen that can be utilized by the body; also describes a type of training that increases the amount of oxygen that can be utilized, i.e., Aerobic Capacity Intervals
Aerobic Conditioning : Training that improves endurance
Anaerobic: Without oxygen; usually used to describe exercise of high to very high intensity
Anaerobic Capacity: Maximum amount of energy that can be produced without requiring oxygen; also describes a type of training that increases the amount of energy that can be produced, i.e., Anaerobic Capacity Intervals
Anaerobic Threshold: see "Lactate Threshold"
ATP: The key sources of energy for runners. When energy is required, the body breaks up a substance called ATP (adenosine triphosphate), a high energy molecule consisting of three phosphates attached by energy bonds to adenosine
Base: Also called "aerobic base." It is the foundation of a runner's strength and aerobic capacity and is typically the first focus/portion of any training plan.
Base miles: Runs typically prescribed using minutes or mileage designed to maintain and enhance a runner's base (similar to, but not the same as "recovery runs")
Carbohydrate: Essential nutrient of body found in pastas, breads, fruits, vegetables; should comprise the majority of calories in a runner's diet; stored in the body as glycogen in the muscles and liver; over-consumption is converted to fat
Cool-down: Slow, easy running done after a workout to help you recover more quickly
Dehydration: Not having enough fluids in the body
Drills: see "dynamic stretching"
Dynamic stretching: A series of drills and exercises done while in motion during a warm up. Each specific drill is designed to target certain muscle groups in the body to prepare them for use in exercise
Easy Run: A slow run done at a conversational pace
Electrolytes: Minerals such as sodium, chloride and potassium that are used for normal bodily functions. These minerals are lost when the body sweats and are replaced through food and fluids.
Endorphins: Chemicals in the brain which create a feeling of euphoria; said to be the cause of the "runner's high"
Endurance : Your ability to run for long periods of time
Fartlek: Swedish word for speed-play; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting
Fast Twitch: Type of muscle fiber (cells which compose the muscles) which contract rapidly and powerfully but fatigue quickly
Fat: Essential nutrient of body found in oils and meats; should comprise approximately 30% of calories in a runner's diet; over-consumption leads to increases in body fat; can be of three types: saturated, poly-unsaturated, and mono-unsaturated
Fat-burning: Used to describe an exercise intensity which burns the most fat; science is still debating the appropriate intensity for maximal fat-burning; note: burning fat at the highest rate does not necessarily correspond to burning calories at the highest rate
Form: The position of the body while running; proper form is typically described as head over shoulders, shoulders over hips, hips over the mid-foot upon landing and arms swinging directly ahead
Gait: Simply speaking, the machanisms in the way one runs, specifically as it applies to the feet and legs
Glucose: Basic sugar; form of sugar into which all carbohydrates are first converted and appear in the blood
Glycogen: The form in which carbohydrates are stored in the body; there are two main stores of glycogen - the liver and the muscles; when glycogen stores are depleted athletes fatigue, or "hit the wall"; stores can be maximally filled by eating a high carbohydrate diet leading up to an event
Heart Rate: Contraction of the heart usually measured as beats per minute
Hills: Workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity
Hitting the Wall: A state of exhaustion when your body runs out of glycogen or energy
Intensity: Degree of effort or exertion
Intervals/Repeats: Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog
Junk Miles: Runs used to reach a weekly or monthly mileage total rather than for a specific benefit
Kick: A finishing sprint at the end of a race
Lactate Threshold: The running intensity where lactic acid begins to rapidly accumulate in the blood. Also called anaerobic threshold; lactate threshold speed is your 10K race pace plus 5-20 seconds or a heart rate zone between 85-89% of maximum.
Lactic Acid: A by-product of the body's use of carbohydrates; usually associated with muscle stiffness and burn after a hard workout
LDs: Post-run period in which athletes put their legs up on a wall, fence, etc, in order to drain blood and lactic acid from the legs. This will reduce soreness and aid muscle recovery
Long Runs: Longest run of the week; usually on the weekend
Maximum Heart Rate (HRmax): The highest number of contractions your heart can make in one minute
Negative Splits: Continuously running the next portion of a race or interval faster than the previous portion
Oxygen Debt: A state where the energy demand is greater than what can be provided by oxygen thus inducing heavy breathing to consume more oxygen
Pace : Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 minute per mile pace for a marathon
PB/PR: Personal Best or Personal Record; fastest time a runner has run for a given distance or on a specific course
Peak: Scheduling your training so that your best performance is timed for a goal race or event
Protein: Essential nutrient of body found in meats, eggs, dairy products, beans and nuts; should comprise approximately 15-25% of calories in a runner's diet; converted into the body's structures-bones, muscles, organs, etc.; over-consumption is converted to fat
Recovery Runs: Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning (similar to, but not the same as "base miles")
Resting Heart Rate: The number of times your heart beats per minute when you are relaxed and still; usually measured first thing in the morning before getting out of bed
Runner's High : Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Running Economy : The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more "economical"
Second Wind: Feeling of more energy and less effort some runners feel after 15-20 minutes of running
Slow Twitch: Type of muscle fiber (cells which compose the muscles) which contract slowly but can perform for a long time
Speed Work: Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence
Splits: The time it takes to run a portion of a total run (often measured at mile markers or other distinctive points along the way
Stamina: Your ability to combine speed and endurance
Static Stretching: Stretching specific muscles or muscle groups while standing still, sitting, or otherwise motionless. This is typically done at the end of exercise to loosen up strained muscles, break up scar tissue, and increase blood flow to the area to expedite recovery
Strength Training : Movements against resistance to develop muscular strength; usually weight training/lifting weights
Stretching: Movements designed to increase a muscle's flexibility; best method is still being debated (see "dynamic" and "static") but it appears that consistently stretching is the key to increasing flexibility
Strides: Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form
Taper: Reducing your mileage several days to three weeks before an important race to ensure peak performance on race day
Tempo Runs: Type of workout to improve the oxygen management; usually consists of 15-30 minutes of running at 85-90% of your potential as a runner (85-90% of your 5k speed)
Vitamins: Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients; may be obtained through diet or supplementation; over-consumption can be toxic
VO2max: Also called maximal aerobic capacity; maximum amount of oxygen that can be utilized by the body; higher V02max generally equals better performance; can be improved with training but has a genetic limit
Warm-up: Slow, easy running before a workout or race that raises your heart rate, loosens your muscles, and prepares you for more intense activity
Aerobic : With oxygen; usually used to describe exercise of low to moderate intensity
Aerobic Capacity: Also called VO2max; maximum amount of oxygen that can be utilized by the body; also describes a type of training that increases the amount of oxygen that can be utilized, i.e., Aerobic Capacity Intervals
Aerobic Conditioning : Training that improves endurance
Anaerobic: Without oxygen; usually used to describe exercise of high to very high intensity
Anaerobic Capacity: Maximum amount of energy that can be produced without requiring oxygen; also describes a type of training that increases the amount of energy that can be produced, i.e., Anaerobic Capacity Intervals
Anaerobic Threshold: see "Lactate Threshold"
ATP: The key sources of energy for runners. When energy is required, the body breaks up a substance called ATP (adenosine triphosphate), a high energy molecule consisting of three phosphates attached by energy bonds to adenosine
Base: Also called "aerobic base." It is the foundation of a runner's strength and aerobic capacity and is typically the first focus/portion of any training plan.
Base miles: Runs typically prescribed using minutes or mileage designed to maintain and enhance a runner's base (similar to, but not the same as "recovery runs")
Carbohydrate: Essential nutrient of body found in pastas, breads, fruits, vegetables; should comprise the majority of calories in a runner's diet; stored in the body as glycogen in the muscles and liver; over-consumption is converted to fat
Cool-down: Slow, easy running done after a workout to help you recover more quickly
Dehydration: Not having enough fluids in the body
Drills: see "dynamic stretching"
Dynamic stretching: A series of drills and exercises done while in motion during a warm up. Each specific drill is designed to target certain muscle groups in the body to prepare them for use in exercise
Easy Run: A slow run done at a conversational pace
Electrolytes: Minerals such as sodium, chloride and potassium that are used for normal bodily functions. These minerals are lost when the body sweats and are replaced through food and fluids.
Endorphins: Chemicals in the brain which create a feeling of euphoria; said to be the cause of the "runner's high"
Endurance : Your ability to run for long periods of time
Fartlek: Swedish word for speed-play; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting
Fast Twitch: Type of muscle fiber (cells which compose the muscles) which contract rapidly and powerfully but fatigue quickly
Fat: Essential nutrient of body found in oils and meats; should comprise approximately 30% of calories in a runner's diet; over-consumption leads to increases in body fat; can be of three types: saturated, poly-unsaturated, and mono-unsaturated
Fat-burning: Used to describe an exercise intensity which burns the most fat; science is still debating the appropriate intensity for maximal fat-burning; note: burning fat at the highest rate does not necessarily correspond to burning calories at the highest rate
Form: The position of the body while running; proper form is typically described as head over shoulders, shoulders over hips, hips over the mid-foot upon landing and arms swinging directly ahead
Gait: Simply speaking, the machanisms in the way one runs, specifically as it applies to the feet and legs
Glucose: Basic sugar; form of sugar into which all carbohydrates are first converted and appear in the blood
Glycogen: The form in which carbohydrates are stored in the body; there are two main stores of glycogen - the liver and the muscles; when glycogen stores are depleted athletes fatigue, or "hit the wall"; stores can be maximally filled by eating a high carbohydrate diet leading up to an event
Heart Rate: Contraction of the heart usually measured as beats per minute
Hills: Workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity
Hitting the Wall: A state of exhaustion when your body runs out of glycogen or energy
Intensity: Degree of effort or exertion
Intervals/Repeats: Type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog
Junk Miles: Runs used to reach a weekly or monthly mileage total rather than for a specific benefit
Kick: A finishing sprint at the end of a race
Lactate Threshold: The running intensity where lactic acid begins to rapidly accumulate in the blood. Also called anaerobic threshold; lactate threshold speed is your 10K race pace plus 5-20 seconds or a heart rate zone between 85-89% of maximum.
Lactic Acid: A by-product of the body's use of carbohydrates; usually associated with muscle stiffness and burn after a hard workout
LDs: Post-run period in which athletes put their legs up on a wall, fence, etc, in order to drain blood and lactic acid from the legs. This will reduce soreness and aid muscle recovery
Long Runs: Longest run of the week; usually on the weekend
Maximum Heart Rate (HRmax): The highest number of contractions your heart can make in one minute
Negative Splits: Continuously running the next portion of a race or interval faster than the previous portion
Oxygen Debt: A state where the energy demand is greater than what can be provided by oxygen thus inducing heavy breathing to consume more oxygen
Pace : Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 minute per mile pace for a marathon
PB/PR: Personal Best or Personal Record; fastest time a runner has run for a given distance or on a specific course
Peak: Scheduling your training so that your best performance is timed for a goal race or event
Protein: Essential nutrient of body found in meats, eggs, dairy products, beans and nuts; should comprise approximately 15-25% of calories in a runner's diet; converted into the body's structures-bones, muscles, organs, etc.; over-consumption is converted to fat
Recovery Runs: Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning (similar to, but not the same as "base miles")
Resting Heart Rate: The number of times your heart beats per minute when you are relaxed and still; usually measured first thing in the morning before getting out of bed
Runner's High : Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Running Economy : The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more "economical"
Second Wind: Feeling of more energy and less effort some runners feel after 15-20 minutes of running
Slow Twitch: Type of muscle fiber (cells which compose the muscles) which contract slowly but can perform for a long time
Speed Work: Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence
Splits: The time it takes to run a portion of a total run (often measured at mile markers or other distinctive points along the way
Stamina: Your ability to combine speed and endurance
Static Stretching: Stretching specific muscles or muscle groups while standing still, sitting, or otherwise motionless. This is typically done at the end of exercise to loosen up strained muscles, break up scar tissue, and increase blood flow to the area to expedite recovery
Strength Training : Movements against resistance to develop muscular strength; usually weight training/lifting weights
Stretching: Movements designed to increase a muscle's flexibility; best method is still being debated (see "dynamic" and "static") but it appears that consistently stretching is the key to increasing flexibility
Strides: Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form
Taper: Reducing your mileage several days to three weeks before an important race to ensure peak performance on race day
Tempo Runs: Type of workout to improve the oxygen management; usually consists of 15-30 minutes of running at 85-90% of your potential as a runner (85-90% of your 5k speed)
Vitamins: Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients; may be obtained through diet or supplementation; over-consumption can be toxic
VO2max: Also called maximal aerobic capacity; maximum amount of oxygen that can be utilized by the body; higher V02max generally equals better performance; can be improved with training but has a genetic limit
Warm-up: Slow, easy running before a workout or race that raises your heart rate, loosens your muscles, and prepares you for more intense activity