49 running terms explained, including fartlek, negative split, the wall, junk miles and taper, each with a one-line definition.
Running terminology splits between the training plan and the race, and a runner picks up both without ever sitting down to study them. What follows are the words related to running that describe efforts and paces, plus the words associated with running races, from the start corral to the finish chute. The running glossary further down is the quick reference for the moment a training plan hands you a word you have never seen before.
Must-Know Running Terms, Phrases and Slang:
- Aerobic
- Anaerobic
- Base pace
- Cadence
- Chip time
- Cross-training
- Fartlek
- Foot strike
- Gel
- Interval
- Kick
- Marathon
- Negative split
- Out-and-back
- Pace
- PR (Personal Record)
- Recovery run
- Splits
- Tempo run
- Taper
- Trail running
- Ultramarathon
- VO2 max
- Warm-up
- Cool down
- Hill repeats
- LSD (Long Slow Distance)
- Overpronation
- Race bib
- Stride length
Running Glossary: Every Term A to Z
| Term | What It Means |
|---|---|
| Aerobic | Running at an effort your oxygen supply can cover, steady enough to hold a conversation. |
| Aid station | A point on a race course handing out water, sports drink and, on longer races, food. |
| Anaerobic | Running harder than the oxygen supply allows, which can only be held for a short time. |
| Base pace | The comfortable, repeatable speed most training miles are run at. |
| Bib | The number sheet pinned to the front of the shirt, which identifies a runner in a race. |
| Bonk | Running out of usable fuel, so the pace falls apart and everything hurts. Also called hitting the wall. |
| Cadence | Steps per minute. A quicker cadence usually means shorter, lighter steps. |
| Carb-loading | Eating extra carbohydrate in the days before a long race to top up the muscles' fuel stores. |
| Chip time | The time from crossing the start mat to crossing the finish mat, measured by a timing chip. |
| Cool down | Easy running and stretching after the main effort, to bring the body back down gradually. |
| Corral | The fenced starting pen a runner is assigned to at a big race, usually sorted by expected finish time. |
| Course | The route a race follows from start to finish, measured and marked in advance. |
| Cross-training | Training in another sport, such as cycling or swimming, to build fitness without more running impact. |
| DNF | Did not finish. The result recorded for a runner who starts a race but does not complete it. |
| DNS | Did not start. Recorded for an entrant who never got to the start line. |
| DOMS | Delayed onset muscle soreness, the stiffness that peaks a day or two after a hard effort. |
| Fartlek | Swedish for speed play. Unstructured bursts of faster running mixed into an easy run. |
| Foot strike | How the foot meets the ground: forefoot, midfoot or heel first. |
| Front-runner | A runner who goes to the front early and tries to stay there. The leading group is the lead pack. |
| Gel | A small pouch of concentrated carbohydrate taken during long runs and races to keep energy up. |
| Gun time | The time from the starting gun to the finish, which is longer than chip time for anyone starting further back. |
| Hill repeats | Running hard up the same hill several times, jogging down between efforts. |
| Interval | A workout alternating hard efforts with recovery, repeated a set number of times. |
| Junk miles | Miles run at a pace too hard to recover from and too easy to build anything. Filler. |
| Kick | The final acceleration into the finish, spending whatever is left. |
| Long run | The longest run of the training week, the session most endurance is built on. |
| LSD | Long slow distance. Covering a long way at an easy, steady pace rather than chasing speed. |
| Marathon | A race of 26.2 miles, or 42.195 kilometers. |
| Negative split | Running the second half of a race faster than the first. |
| Out-and-back | A route that runs out to a turnaround point and returns along the same path. |
| Overpronation | The foot rolling inward more than usual on landing, which some runners manage with shoe choice. |
| Pace | Speed expressed as time per mile or per kilometer, the unit runners actually think in. |
| Pacer | A runner assigned to hold a set pace so others can follow. In elite racing the same role is called a rabbit. |
| Pack | A group of runners moving together during a race. |
| PR | Personal record, the fastest time a runner has run for a distance. Also called a personal best. |
| Recovery run | An easy, short run the day after hard work, run slowly on purpose. |
| Runner's high | The lift in mood that can arrive during or after a long run. |
| Shakeout run | A very short, easy run the day before a race to loosen the legs. |
| Splits | The times recorded at intermediate points of a run or race, used to check pacing. |
| Stride length | The distance covered between one footfall and the next of the same foot. |
| Strides | Short, fast, relaxed accelerations of around 100 meters, run to sharpen turnover. |
| Taper | The planned reduction in training in the final days or weeks before a race. |
| Tempo run | A sustained run at a comfortably hard effort, held for a set time or distance. |
| The wall | The point in a long race where fuel runs out and pace drops sharply. Classically around mile 20 of a marathon. |
| Trail running | Running off road, on paths and tracks, where footing and gradient change constantly. |
| Turnover | How quickly the legs cycle through the stride. Closely related to cadence. |
| Ultramarathon | Any race longer than the marathon distance, from 50 kilometers upward. |
| VO2 max | The largest amount of oxygen the body can use during hard exercise, a measure of aerobic capacity. |
| Warm-up | The easy running and drills done before a hard session or a race to prepare the body. |
#1 Aerobic
Aerobic exercise involves sustained physical activity that uses oxygen to generate the body’s energy needs. In running, it refers to maintaining a pace where breathing is steady and conversational, enhancing endurance and cardiovascular fitness.
#2 Anaerobic
Anaerobic running occurs at a pace that can’t be sustained for a long period due to high intensity, which leads to oxygen debt and lactic acid buildup. It’s typically used for speedwork and interval training to improve power and performance.
#3 Base pace
Base pace is a runner’s comfortable, sustained speed that can be maintained for an extended period during training runs. It’s a crucial part of building endurance without overexerting, serving as a foundation for faster workouts.
#4 Cadence
Cadence refers to the number of steps a runner takes per minute (SPM). A higher cadence is often associated with improved running efficiency and reduced injury risk, as it encourages shorter, quicker steps.
#5 Chip time
Chip time is the actual time it takes a runner to complete a race from the moment they cross the start line to when they cross the finish line, as recorded by an electronic chip attached to their shoe or bib.
#6 Cross-training
Cross-training involves engaging in alternative forms of exercise besides running, such as cycling or swimming, to improve overall fitness, balance muscle development, and reduce the risk of running-related injuries.
#7 Fartlek
A Swedish term meaning “speed play,” Fartlek training involves varying pace throughout a run, mixing sprints with slower recovery phases. This type of training boosts speed and endurance by mimicking the stop-and-go motion of typical road races or track events.
#8 Foot strike
Refers to how a runner’s foot lands on the ground with each step. Common types of foot strikes include forefoot, midfoot, and heel strike, each impacting running efficiency and injury risks differently. The ideal foot strike can vary based on individual biomechanics and running style.
#9 Gel
A compact, energy-dense food often used by runners to maintain glucose levels during long distances. Gels are designed for easy digestion and quick absorption to keep energy levels consistent.
#10 Interval
High-intensity workouts alternating between periods of hard effort and recovery. Intervals improve speed and cardiovascular fitness by pushing the body beyond its aerobic comfort zone.
#11 Kick
Refers to the final sprint at the end of a race, where a runner uses up their remaining energy to improve their finishing position. A strong kick can be the difference between personal bests and near-misses.
#12 Marathon
A long-distance running event covering 26.2 miles (42.195 kilometers). Considered one of the most demanding standard running distances, marathons test a runner’s endurance, mental strength, and physical conditioning.
#13 Negative split
A strategy where the second half of a run or race is completed faster than the first half. This approach often indicates a well-paced effort and can result in reduced overall race times.
#14 Out-and-back
A running route where the runner goes out for a certain distance, then turns around and returns along the same path. This type of route is simple to plan and can be easily measured for distance.
#15 Pace
The speed at which a runner travels, usually calculated per mile or kilometer. Consistent pacing is key for effectively managing energy during training runs and races.
#16 PR (Personal Record)
Also known as a personal best, a PR is the fastest time that a runner has completed a specific distance in a race or timed run. Runners often aim to beat their PRs to track improvement and set goals.
#17 Recovery Run
A low-intensity run designed to facilitate recovery after a hard workout or race. It helps to increase blood flow to the muscles, aiding in the repair and rebuilding process without adding stress.
#18 Splits
Refers to the times recorded at various distances during a race or run, helping runners gauge their pace consistency. “Negative splits” indicate the second half of a race was completed faster than the first.
#19 Tempo Run
A workout that involves running at a sustained effort or pace, just outside of your comfort zone; it improves metabolic fitness and teaches the body to run faster before fatigue sets in.
#20 Taper
A period of reduced training before a race, allowing the body to rest, recover, and store energy for optimal performance on race day. It usually lasts from a few days to a few weeks.
#21 Trail Running
Running that takes place on hiking trails and off-road paths, often through natural terrain that can include hills and diverse landscapes. It emphasizes a connection with nature and challenging, varied workouts.
#22 Ultramarathon
Any race longer than the traditional marathon distance of 26.2 miles. These can range from 50 kilometers to several hundred miles, often testing runners’ endurance to the extreme.
#23 VO2 Max
The maximum amount of oxygen the body can utilize during intense exercise, a measurement of aerobic capacity. Higher VO2 max values indicate greater endurance potential and cardiovascular fitness.
#24 Warm-up
An essential set of activities or low-intensity exercises runners perform before a main workout or race to enhance performance and prevent injury. It gradually increases heart rate and blood flow to muscles, preparing the body for higher-intensity activity.
#25 Cool down
A series of gentle exercises and stretches done after a run to help the body transition back to a state of rest. Cooling down can aid in recovery and reduce the likelihood of muscle stiffness or soreness.
#26 Hill Repeats
A challenging workout that involves running up a hill at a fast pace multiple times to build strength and endurance. The repetition of uphill effort, followed by jogging or walking down for recovery, improves running form and efficiency.
#27 LSD (Long Slow Distance)
A type of training run that emphasizes duration over speed, where the runner covers a significant distance at a relaxed, steady pace. This builds endurance, increases fat metabolism, and teaches the body to run efficiently over time.
#28 Overpronation
A common foot movement where the foot rolls inward excessively upon landing, which can lead to potential injuries or require specific footwear to prevent. Runners with flat feet or low arches often exhibit overpronation.
#29 Race bib
The number assigned to a runner in a race, usually worn on the front of the torso, displayed on a piece of paper or fabric. The race bib serves as the official identification for participants during the event.
#30 Stride length
The distance covered in one step during running, from the heel strike of one foot to the heel strike of the same foot again. Stride length can affect speed and efficiency; optimal stride length varies among runners and is influenced by pace, physical dimensions, and fitness level.
FAQ
They divide into training words (tempo, interval, fartlek, taper, long run, strides), race words (corral, chip time, split, kick, PR, DNF) and body words (cadence, foot strike, VO2 max, overpronation). The running glossary above has each one in a single line.
What is the name for the runners at the front of a race?
The lead pack, and an individual out in front is a front-runner. If one runner is deliberately setting the pace for others, that runner is a pacer, or a rabbit in elite racing.
What are the three words said before runners go?
In everyday races the starter uses “on your marks, get set, go.” In officiated track races the commands are “on your marks” and “set,” and the race then starts with the gun rather than a spoken word.
What is the term for rest before a race in running?
The taper. Training volume is cut back for a period of days or weeks so the body arrives at the start line recovered, with the sharpness of the previous training still intact.
What is the route called that runners take?
The course. A race course is measured and marked in advance, and a certified course is the only kind on which a time counts as an official record.
What do you call a runner who sets the pace for others?
A pacer. Pacers run an agreed pace so the runners behind them do not have to think about it. In elite races the pacer is called a rabbit and usually drops out before the finish.
What is it called when a runner suddenly runs out of energy?
Bonking, or hitting the wall. The muscles’ carbohydrate stores run low and the pace falls away quickly. In a marathon it typically arrives in the last few miles.
What are some Running terms for beginners?
“Aerobic,” “cadence,” and “foot strike” are some Running terms beginners should start with. These key terms help new runners understand the basics of running physiology and mechanics.
What are some funny Running terms?
“Fartlek” and “snot rocket” are some funny Running terms that add a bit of humor to the sport. Both reflect the lighter side of the often serious and focused nature of training.
What is a famous Running phrase?
“Just do it” is a famous Running phrase, popularized by Nike, encouraging runners, athletes, and individuals to stop hesitating and start moving towards their goals with determination and action.
