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.

Age grading is a statistical tool used to compare performances across different age groups and genders. 

It expresses a runner’s time as a percentage of the world-best time for their age and gender. The higher the percentage, the more competitive the performance relative to age peers. 

This system allows older runners to benchmark progress without direct competition against younger athletes. 

Many races and ranking systems use age grading to recognize outstanding performances beyond absolute finish times.

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.

Cross training refers to incorporating non-running activities like cycling, swimming, or strength training to improve overall fitness while reducing the risk of injury. 

It allows runners to maintain or build endurance without the repetitive impact of running. 

Activities like swimming and cycling provide excellent aerobic benefits, while strength training can improve running economy. 

Cross training is especially useful during recovery runs, injury rehabilitation, or tapering periods. It helps prevent overtraining by providing a break from high-impact workouts while still engaging key muscle groups.

Elevation gain refers to the total vertical ascent accumulated during a run, commonly encountered in trail running and hilly road routes. 

More elevation requires greater effort, as climbing hills increases muscular demand and heart rate. 

Hill training can improve leg strength, running economy, and endurance. 

Runners often adjust pacing on hilly terrain, focusing on effort rather than speed. 

Downhill running, while easier aerobically, places more stress on the muscles and joints. 

Strength training and proper technique help mitigate injury risks associated with significant elevation changes.

Fartlek, a Swedish term meaning "speed play," is a form of unstructured speed training that blends interval training with continuous running. 

Unlike structured intervals, fartlek runs vary in pace based on feel, terrain, or pre-set cues, such as sprinting to the next lamppost or hill. 

This flexibility allows runners to develop speed, endurance, and race-specific pacing strategies in a less rigid format. 

Fartlek runs are useful for building strength and mental resilience, as they mimic the variable pacing of races. They can also help break up monotony, making speed work more enjoyable.

Hybrid shoes are designed for runners who transition between road and trail running, offering a balance of cushioning, traction, and durability. 

Unlike pure road shoes, they feature deeper lugs for grip on uneven terrain while maintaining enough flexibility for smooth pavement running. They are ideal for mixed-terrain routes, reducing the need for multiple pairs of shoes. 
Hybrid shoes provide extra protection against rocks and debris while remaining lightweight enough for efficient road running. Runners choosing hybrid shoes should consider terrain type, expected mileage, and foot stability needs.

Interval training consists of repeated short bursts of high-intensity running followed by recovery periods. 

These workouts are designed to improve speed, VO2 max, and running efficiency by pushing the body beyond its comfort zone. 

Intervals can range from short sprints (e.g., 200m) to longer efforts (e.g., 1km) with recovery jogs or rest between each rep. The intensity should be high enough to challenge the cardiovascular system while allowing for multiple repetitions. 

This type of training is a key component of race preparation, particularly for events requiring changes in pace, such as 5Ks and marathons.

A negative split occurs when the second half of a race is run faster than the first. 

This pacing strategy conserves energy early, allowing for a stronger finish. 

Negative splitting is common in marathon and half-marathon strategies, where runners avoid early burnout. It requires patience, controlled pacing, and a well-timed increase in effort. 

Training methods like progressive runs and zonal training help runners master negative splitting, preventing the dreaded crash that can occur from starting too fast.

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.

Overtraining occurs when training load exceeds recovery capacity, leading to performance decline, fatigue, increased injury risk and in the longer term potential mental health issues. 

Symptoms include persistent soreness, disrupted sleep, mood changes, and loss of motivation. 

Poor recovery strategies, excessive high-intensity work, or insufficient tapering before races contribute to overtraining. 

Monitoring wellness, adjusting training load, and prioritizing rest are key to prevention. 

A well-balanced plan incorporating recovery runs, nutrition, and sleep helps maintain long-term progress.

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.

Pronation refers to the foot’s natural inward roll during the gait cycle, which helps absorb impact. 

Overpronation occurs when the foot rolls too far inward, potentially leading to injuries like shin splints or knee pain. 

Underpronation (supination) happens when the foot rolls outward, increasing stress on the lower leg. 

Proper shoe selection, gait analysis, and strengthening exercises can help manage excessive pronation. 

Runners with neutral foot strikes typically experience balanced pronation, while those with excessive rolling may benefit from stability shoes or specific strengthening drills.

It is important top note that pronation is a normal part of the gait cycle and is only an issue when ecessive.

A recovery run is a short, low-intensity run designed to promote circulation and enhance recovery following hard workouts, such as tempo runs or interval training. 

Typically run at an easy, conversational pace, these runs help flush out metabolic waste products while maintaining aerobic fitness. 

Recovery runs should not be mistaken for junk miles—they serve a purpose by keeping the legs moving without adding excessive fatigue. 

Runners often schedule these after race-pace efforts or long runs to ensure they balance training load and overtraining risk.

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.

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Runner’s high is a euphoric feeling some runners experience during or after a run, attributed to the release of endorphins and endocannabinoids. 

It often occurs after sustained aerobic efforts, especially long runs or tempo runs. 

The sensation varies among individuals, offering feelings of elation, reduced stress, and mental clarity. 

While not every run results in a runner’s high, consistent training and finding the right intensity can make it more likely. This natural mood boost keeps many runners motivated to continue training.

Splits refer to the time taken to complete segments of a run or race, such as miles or kilometers. 

Monitoring splits helps runners gauge pacing strategy—maintaining even splits ensures consistent effort, while achieving a negative split (running the second half faster) is often an optimal race approach. 

Tracking splits is crucial for interval sessions, race strategy, and pacing adjustments based on conditions like elevation gain or fatigue. 

Many watches and race results display automatic splits, helping runners analyze performance trends.

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.

Tapering is the gradual reduction of training volume in the weeks leading up to a race.

It allows the body to fully recover from accumulated fatigue while maintaining fitness. 

Tapering typically lasts 1-3 weeks, with a 20-50% reduction in mileage. While intensity is often maintained, workout volume decreases to prevent overtraining. 

Runners may experience "taper madness" due to reduced activity, but rest is crucial for peak race-day performance. A proper taper ensures runners feel fresh, energized, and ready to execute their race strategy.

A tempo run is a sustained effort at a pace that feels "comfortably hard," typically run at or near threshold pace—just below the point where lactate accumulates faster than the body can clear it. 

These runs improve endurance, aerobic capacity, and the ability to sustain hard efforts for longer. They are often done at 80-90% of maximum effort and last between 20-40 minutes. 

Unlike interval training, tempo runs involve continuous effort rather than bursts of speed and recovery. 

Incorporating tempo runs into training helps runners develop mental toughness and pacing strategies.

"Hitting The wall" describes a sudden, severe drop in energy levels, most commonly experienced in marathons around mile 18-22. 

It results from glycogen depletion, forcing the body to rely on fat metabolism, which is less efficient. 

Proper pacing, fueling strategies, and endurance training help runners avoid hitting the wall. 

Pre-run nutrition, mid-race fueling, and pacing strategies are crucial for marathon success. 

Training long runs at goal pace with race-day nutrition practice can prepare the body to push through late-race fatigue.

Threshold training focuses on the intensity just before lactate accumulation overwhelms the body, often termed lactate threshold or anaerobic threshold. 

Running at this pace improves the ability to clear lactate efficiently, delaying fatigue. 

Typically, tempo runs are performed at or near threshold effort—comfortably hard but sustainable. Training in this zone enhances endurance and race pace sustainability, making it essential for distance runners. 

Threshold pace is often estimated through time trials, race data, or lab testing.

Trail running takes place on natural terrain, such as dirt paths, forests, and mountains, rather than paved roads. 

It often involves uneven surfaces, elevation gain, and technical obstacles like rocks and roots. 

Compared to road running, trail running places greater demands on stabilizing muscles, balance, and proprioception. 

Many trail runners wear hybrid shoes or dedicated trail footwear with extra grip and protection. 

The softer surface can be gentler on the joints but may require more effort due to varying terrain. Trail running enhances strength, agility, and mental focus.

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!

Zonal training divides effort levels into structured intensity zones, usually based on heart rate, pace, RPE or power output. 

Common models include five or six zones, ranging from aerobic recovery (low intensity) to all-out sprinting (anaerobic efforts). 

Training within specific zones develops different physiological adaptations: low-intensity work improves endurance, while high-intensity work builds speed and power. 

Knowing your zones helps structure workouts effectively, ensuring sessions target the right energy systems without excessive fatigue or overtraining.