Buzz
Developing a genuine appreciation for running can be an unexpectedly thrilling and oddly addictive journey. However, deciphering the vast array of terminology and slang can feel overwhelming, particularly for those just starting out. To help, we’ve compiled a glossary of frequently used running terms that often baffle beginners—keep reading to fill in the gaps.
Fundamental Running Vocabulary
Form: Your body’s alignment and posture during a run. Maintaining proper form is crucial for injury prevention and improving speed. The key principles focus on “running tall:” Keep your gaze forward, relax your shoulders, tilt slightly forward, and ensure your feet land directly beneath your body (avoid overstriding).
Pace: Your running speed, typically measured in minutes per mile or kilometer. Beginners shouldn’t obsess over the numbers; instead, use your pace as a gauge to understand the intensity of your runs.
Cadence: The frequency of your steps per minute during a run. Factors like height, weight, stride length, and experience level can affect this. Most runners average 160-170 steps per minute, while top athletes often reach 180.
Stride: Refers to the individual steps you take while running.
Strides: In another context, “strides” can mean a set of brief, fast sprints used for training.
Foot strike: The way your foot makes contact with the ground. Ideally, aim for a midfoot strike, ensuring your steps are light and land directly beneath your hips.
Essential Training Terms for Runners
Dynamic stretching: A form of active stretching where you move fluidly through stretches. This involves transitioning in and out of stretches, effectively engaging your muscles through their full range of motion.
Warmups and cooldowns: Avoid jumping straight into your run or ending it abruptly. Always begin with a warmup to prime your muscles and conclude with a cooldown to aid recovery and relaxation.
Cross-training: Engaging in non-running exercises, such as cycling or yoga, to complement your running routine.
Rest days: Allowing your body time to recover and reduce the risk of injury by taking regular breaks from exercise. On rest days, refrain from running entirely.
Easy run: Approximately 80-90% of your training regimen should consist of easy runs. To ensure you’re running at the right pace, you should be able to maintain a conversation without struggling for breath. If you can’t, you’re pushing too hard.
Junk miles: While interpretations vary, “junk miles” typically refer to unnecessary runs that fall outside your training plan. These are often moderate-paced runs that don’t align with the principle of running easy on easy days and hard on hard days, offering limited benefits.
Speed-work: As the name suggests, these runs are designed to enhance your speed. Examples include sprint drills and tempo runs, which challenge your pace and endurance.
Intervals: Training sessions that switch between high-intensity and low-intensity running segments.
Fartleks: Derived from the Swedish term for “speed play,” fartleks are a flexible form of interval training. They combine a steady, easy pace with occasional bursts of sprinting, making them ideal for beginners.
Tempo run: A more demanding type of speed training where runners maintain a “threshold” pace—comfortably challenging—for a specific duration during their run.
Hill work/repeats/sprints: A challenging yet rewarding workout. These exercises involve running at a high intensity (similar to a 5k race pace) uphill, followed by a recovery jog downhill, repeated multiple times.
Pick-ups: Short, sudden increases in speed during an ongoing run.
Racing Terms
Bib: The numbered tag you attach to your shirt on race day. It typically includes a built-in timing device, so you’ll be advised to handle it carefully and avoid altering it.
Corrals: Also referred to as waves, corrals organize runners by their pace at the race start. This system minimizes crowding and prevents runners from constantly dodging each other, ensuring a smoother experience for everyone.
Expo: A pre-race event often mandatory for bib collection, featuring local vendors, complimentary samples, and discounts on running apparel and equipment.
Taper: The practice of gradually reducing training intensity in the days or weeks leading up to a major race to ensure peak performance.
400 meters: Equivalent to one full lap around a standard running track.
5K: A race distance totaling 3.1 miles.
10K: A race distance of 6.2 miles.
Half-marathon: A race covering 13.1 miles.
Marathon: A transformative race spanning 26.2 miles.
Splits: The duration taken to complete a particular segment of the race. Even splits indicate maintaining a consistent pace throughout, while a negative split means running the latter half faster than the first. Many runners aim for a negative split, depending on the course design.
Finish time: The race officially begins with the starting gun. Your gun/clock time reflects the total time from the race start to your finish line crossing. Your net/chip time, however, measures the duration from when you cross the starting line to the finish line.
Hardware: The coveted medals earned after completing a race.
Gu: As your running distances increase, fueling becomes essential. While not critical for races under ten miles, marathons require energy replenishment five to six times. Gu is a popular brand offering portable, drinkable sources of carbs, electrolytes, and amino acids for quick digestion.
Types of Runs and Runners
Barefoot running: Many believe this style reconnects runners with their natural form and improves technique. Plus, you’ll save on shoe expenses.
Streakers: Contrary to the name, this refers to runners who maintain a consecutive daily running streak over a specific period.
Elite: The top-tier professional runners. These are the athletes who have a real shot at breaking the finish line ribbon and claiming victory.
Ultramarathoner: For those who find marathons insufficiently challenging, ultramarathoners tackle extreme distances like 50 miles, 100 miles, 50K, or even 100K, pushing the limits of endurance.
Trail runs: Runs conducted on natural trails instead of treadmills or tracks. The uneven, often hilly terrain presents unique challenges, so don’t expect to match your treadmill speeds. Instead, embrace the experience and enjoy the natural surroundings.
Road race: As the name suggests, these races take place on public roads. A well-organized event ensures the roads are safely closed off to traffic for the duration of the race.
Running Acronyms
BPM: Stands for beats per minute, referring to heart rate. Many runners aim for a specific BPM during workouts. Learn how to determine your ideal heart rate zones.
BQ: Short for Boston Qualifier. If someone “BQ-ed,” they’ve met the race time required to enter the Boston Marathon, a premier goal for marathoners. Qualifying times for men range from 3:05:00 to 4:55:00, while women’s times span 3:35:00 to 5:25:00, depending on age.
CR: Course record, representing the fastest time a runner has achieved on a specific course.
PR: Personal record, indicating the fastest time a runner has completed for a particular distance.
PB: Personal best. Alternatively, it could mean peanut butter—context is key.
DNS/DNF: Did not start or did not finish. These abbreviations appear in race results when a runner fails to begin or complete the race.
DOMS: Delayed Onset Muscle Soreness. If you find it hard to walk downstairs after a strenuous run, DOMS is the culprit. Epsom salts and foam rollers can help alleviate the discomfort.
ITBS: Iliotibial Band Syndrome. This condition arises when the connective tissue rubs against the thighbone. Remedies include stretching, massage, and foam rolling.
LSD: No, not that kind. In running, LSD stands for “long slow distance,” a key training method.
MUT: Mountain/ultra/trail-runner, a term for those who specialize in challenging off-road running events.
Running Gear and Equipment
Dreadmill: A playful term for the treadmill. Discover tips to make treadmill running less monotonous and more enjoyable.
Minimalist shoes: Lightweight footwear designed with minimal structure and support, ideal for a natural running experience.
Maximalist shoes: Running shoes featuring ample cushioning and support, perfect for reducing impact during long runs.
Compression socks (or sox): Tight, knee-high socks that enhance blood circulation to the legs and feet, aiding recovery. While some runners use them during runs, they’re primarily recommended for post-run recovery.
Running tights: Spandex leggings designed to keep you warm and protected during chilly runs.
Moisture-wicking clothing: Essential for intense workouts, these non-cotton garments prevent you from being weighed down by sweat, rain, or snow.
Foam roller: A cylindrical foam tool used before or after workouts to enhance flexibility, boost recovery, and improve blood flow.
Fuel belt: Similar to a fanny pack, these elastic belts feature pockets to carry water, snacks, your phone, and other essentials.
Running Terms About Your Body
Endurance: The capacity of your body to maintain running over extended periods. Endurance training helps you progressively improve distance and speed, enhancing both physical stamina and mental resilience.
Lactic acid: Produced when your body generates energy without oxygen, lactic acid accumulates during intense runs. Contrary to popular belief, it isn’t the direct cause of muscle soreness or fatigue.
Anaerobic threshold: Also called the lactate inflection point, this is the intensity level where lactic acid starts accumulating in your muscles and bloodstream. Running at this threshold should feel challenging but manageable.
VO2 max: Known as aerobic capacity, this measures the maximum oxygen your body can utilize during high-intensity exercise. Improving your VO2 max allows you to run faster and longer.
Hypoxic: A state where your tissues are deprived of oxygen. This often occurs if you sprint without warming up, leaving your lungs struggling to keep pace with your body’s demands.
Pronation: If you’ve had a running shoe fitting, you’ve likely discussed pronation. It describes how your foot lands while running. Overpronators roll their feet inward, while underpronators land on the outer edge. Examine your shoes’ wear patterns to identify your foot strike style.
Chafing: Prevent chafing by using Vaseline or Bodyglide to reduce friction during runs.
Shin splints: Pain along or near the shinbones. Address shin splints promptly with ice, rest, and possibly new running shoes to avoid worsening the condition.
Plantar fasciitis: A common issue among runners, characterized by heel pain and stiffness. This inflammation of the foot’s underside, caused by overuse, is managed with rest, ice, and stretching, though many runners find it a persistent challenge.
Runner’s knee: Pain centered on or around the kneecap, also known as Patellofemoral Pain Syndrome (PFPS). It often feels like the knee is unstable or “giving out.”
Black toenails: Runners often experience discolored toenails due to repeated impact and pressure. Sometimes, they may even detach entirely.
Ice baths: While debated, some athletes swear by ice baths to reduce inflammation and speed up recovery. However, studies indicate they may not outperform active recovery methods.
Common Running Phrases
The hay’s in the barn: A reassuring reminder that your hard work is done, even during tapering or off days. Running teaches patience and trust in the process—what’s done is done.
Hitting the wall: Often called “bonking,” this is when your body feels completely drained during a race, as if you’ve hit an invisible barrier. It can strike suddenly, leaving you feeling unable to continue.
Kick: The final surge of energy you unleash when the finish line is within reach, giving your run everything you’ve got.
Mantras: We all need a motivating phrase to get us out the door. One of my favorites is “run the mile you’re in,” which keeps me focused on the present moment. Reflect on your reasons for running and how a mantra can inspire you to keep moving forward.
Runner’s high: The euphoric feeling that makes all the effort worthwhile.
