Runners Glossary

Aerobic exercise (such as running) refers to exercise that primarily uses oxygen for energy production. 

This type of training is ideal for building endurance, improving cardiovascular health, and enhancing overall fitness. 

It involves running at an easy to  moderate pace that allows for sustained effort without excessive fatigue.

Anaerobic exercise is high-intensity activity that uses stored energy, not oxygen. 

It's useful for endurance athletes to improve speed, power, and lactate threshold. Interval training and understanding your lactate threshold are key. 

However, balance it with aerobic training to avoid overtraining.

Cadence is the number of steps a runner takes per minute.

A higher cadence generally leads to a shorter ground contact time, which can reduce the impact on joints and improve running efficiency. 

Optimal cadence varies between individuals, with height, weight, gender and other factors influencing.  

There is no magic number to target.

Objective measures are quantifiable data points that can be objectively measured and verified. 

In running, these measures provide a concrete way to track progress and performance. 

Examples include:

• Pace: The rate at which a runner covers a specific distance, often measured in minutes per mile or kilometer.
• Distance: The total length of a running route, measured in miles or kilometers.
• Heart Rate: The number of times a runner's heart beats per minute, a measure of cardiovascular exertion.
• Elevation Gain: The total vertical ascent during a run, often expressed in feet or meters.

The rate at which a runner covers a specific distance, typically measured in minutes per mile or minutes per kilometer. 

This concept is fundamental to running training, particularly in varied pace workouts like intervals.

• Interval Training: This involves alternating between high-intensity and low-intensity efforts. Each interval has a specific target pace, often faster than the runner's easy pace.
• Tempo Runs: These are sustained efforts at a moderately hard pace, typically around lactate threshold pace.
• Easy Runs: These are low-intensity runs at a conversational pace.

By understanding and effectively utilizing different paces, runners can optimize their training and improve their overall performance.

RPE (Rate of Perceived Exertion) is a subjective scale used to measure the intensity of exercise. 

It allows individuals to assess their effort during physical activity based on their physical sensations, such as breathlessness and muscle fatigue. 

RPE is often rated on a scale of 0 to 10, with 0 representing no exertion and 10 representing maximum exertion.

For more information read my article HERE

Subjective measures rely on personal perception and interpretation, rather than objective data. 

While they may be less precise, they offer valuable insights into a runner's overall well-being and training response. 

Examples include:

• Perceived Exertion (RPE): A subjective rating of how hard a runner feels they are working during a workout.
• Muscle Soreness: A measure of discomfort or pain in the muscles after a training session, indicating potential muscle damage and adaptation.
• Sleep Quality: The quality of a runner's sleep, which can significantly impact recovery and performance.
• Stress Levels: A measure of mental and emotional stress, which can influence a runner's motivation and ability to train effectively.

VO2 Max: The Engine of Endurance

• What is it? VO2 Max is your body's ability to use oxygen during intense exercise. Imagine it as your body's "engine horsepower" for running.
• Why is it important? A higher VO2 Max means your body can use oxygen more efficiently, allowing you to:
  • Run faster for longer before getting tired.
  • Recover quicker between hard efforts.
  • Improve your overall endurance.
• But wait! While crucial, VO2 Max isn't the only factor for running success.
  • Running economy: How efficiently your body uses energy while running.
  • Strength and power: Crucial for uphill runs and explosive efforts.
  • Mental fortitude: The ability to push through discomfort.

Focus on a balanced approach to improve your overall running performance!