Every sport has it's own jargon and running is no exception; so if you want to fit in with the high-fiving crowd at your local running shop, but are having a hard time following the conversation, this list is all you need.
Yes, it's a long list, and no, you don't really need to know any of this......but here it is anyway:
Aerobic: With oxygen; usually used to describe exercise of low to moderate intensity
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
Bandit : A runner who participates in a race without registering or paying the entry fee
Bonk: Another term like "hitting the wall"; a state of exhaustion when glycogen stores are depleted, blood glucose (sugar) levels are low and the only exercise that can be performed is slow running; typically occurs at around the 20 mile point in the marathon
Carbo-loading: The dietary practice of eating a high carbohydrate diet (approximately 60-70% of total calories) for the three days leading up to a race to maximally fill the glycogen stores
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; overconsumption is converted to fat
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; overconsumption is converted to fat
Cool-down: Slow, easy running done after a workout to help you recover more quickly
Cross-Training: Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule
Cushioning: The ability of a shoe to minimize the shock of running; while all running shoes have cushioning, highly cushioned shoes are usually designed for under-pronators (or supinators) who need additional shock absorption and maximum flexibility
Cross-Training: Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule
Cushioning: The ability of a shoe to minimize the shock of running; while all running shoes have cushioning, highly cushioned shoes are usually designed for under-pronators (or supinators) who need additional shock absorption and maximum flexibility
Dehydration: Not having enough fluids in the body
DNF: Stands for "did not finish" and describes a runner who drops out of a race
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
DNF: Stands for "did not finish" and describes a runner who drops out of a race
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 speedplay; 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-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
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, "hit the wall", "bonk"; stores can be maximally filled by eating a high carbohydrate diet leading up to an event
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, "hit the wall", "bonk"; stores can be maximally filled by eating a high carbohydrate diet leading up to an event
Half-marathon: 13.1 miles; 21.1K
Heart Rate: Contraction of the heart usually measured as beats per minute
Heart Rate Monitor: A device that measures the electrical activity of the heart (heart rate); usually consists of a chest strap and watch-like wrist receiver
Hills: Workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity
Heart Rate: Contraction of the heart usually measured as beats per minute
Heart Rate Monitor: A device that measures the electrical activity of the heart (heart rate); usually consists of a chest strap and watch-like wrist receiver
Hills: Workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity
Intervals: 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
Log: A record of your training and running that helps you stay motivated, monitor your progress and spot trends in your running
Long Runs: Longest run of the week; usually on the weekend
LSD: Long, slow distance; slow running designed to improve endurance
Lactic Acid: A by-product of the body's use of carbohydrates; usually associated with muscle stiffness and burn after a hard workout
Log: A record of your training and running that helps you stay motivated, monitor your progress and spot trends in your running
Long Runs: Longest run of the week; usually on the weekend
LSD: Long, slow distance; slow running designed to improve endurance
Marathon: 26.2 miles; 42.2K
Maximum Heart Rate (HRmax): The highest number of contractions your heart can make in one minute
Medial: The inner side (or arch side) of a shoe
Mile: 1609 meters; approximately 4 laps around track
Motion Control: The ability of a shoe to limit overpronation and provide stability
Maximum Heart Rate (HRmax): The highest number of contractions your heart can make in one minute
Medial: The inner side (or arch side) of a shoe
Mile: 1609 meters; approximately 4 laps around track
Motion Control: The ability of a shoe to limit overpronation and provide stability
Negative Splits: Running the second half of a race faster than the first half
Orthotics: Inserts placed inside shoes to correct biomechanical problems
Outsole: The bottom-most layer of most running shoes; the layer that contacts the ground and provides traction
Overpronation: The excessive inward roll of the foot; overpronation can be controlled through the use of motion control shoes and/or orthotics
Overtraining: Condition when runner trains too much too soon and leads to fatigue, injury and/or burn-out
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 per mile pace for a marathon
Plantar Fasciitis: Foot injury where there are micro-tears of the arch; especially painful in the morning; can be treated by stretching the arch and calves; massage with hands or rubbing foot on golf ball or shaving cream can; if untreated can lead to heel spurs (spur of bone from the heel bone)
Peak: Scheduling your training so that your best performance is timed for a goal race or event
PR / PB: Personal Record or Personal Best; fastest time a runner has run for a given distance
Pronation: The natural, inward roll of the foot; pronation begins when heel contacts the ground, the foot then rolls inward to absorb shock and transfer weight to the ball of the foot as it prepares to push off. It is a natural and necessary motion for running and walking.
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.; overconsumption is converted to fat
Recovery Runs: Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning
Repeats: See "Intervals"
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
RICE: An acronym for rest, ice, compression and elevation; a procedure for treating certain injuries
Runner's High: Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Runner's Knee: Knee pain usually caused by the knee cap not sliding properly during movement; may be related to muscular imbalances within the thigh muscles; can be treated with strengthening exercises for weak muscles (usually the inner thigh muscle)
Second Wind: Feeling of more energy and less effort some runners feel after 15-20 minutes of running
Shin Splints: Lower leg injury where there is pain along the shin bone; usually caused by excessive pronation or weak shin muscles; treat with ice and stretching and strengthening exercises; can lead to stress fractures
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
Split Times: Denotes the time it takes to run a portion of a total run (often measured at mile markers or other distinctive points along the way
Stability: The ability of a shoe to resist excessive motion; usually used to describe shoes designed for neutral runners or mild over-pronators
Stamina: Your ability to combine speed and endurance
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 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 lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed
Underwater weighing: Process of determining body composition where a person's weight, while submerged in water, is used to calculate percent body composition; considered the best method for calculating percent body fat
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
Tempo Runs: Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed
Underwater weighing: Process of determining body composition where a person's weight, while submerged in water, is used to calculate percent body composition; considered the best method for calculating percent body fat
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 and prepares you for more intense activity
Wicking: The ability of a fiber to move moisture from your skin to the surface of the fabric so that it can evaporate and keep you more comfortable
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