30 Must-Know Running Terms, Phrases and Slang

Lace-up, run crews! We’re dashing into the exhilarating universe of running — a world where every stride and sprint is packed with its own jargon.

From the rhythmic cadence of your feet to the adrenaline-fueled kick of a race finish, grasp these 30 must-know terms and you won’t just run; you’ll speak runner fluently.

On your marks, get set, read on!

Must-Know Running Terms, Phrases and Slang:

1. Aerobic
2. Anaerobic
3. Base pace
4. Cadence
5. Chip time
6. Cross-training
7. Fartlek
8. Foot strike
9. Gel
10. Interval
11. Kick
12. Marathon
13. Negative split
14. Out-and-back
15. Pace
16. PR (Personal Record)
17. Recovery run
18. Splits
19. Tempo run
20. Taper
21. Trail running
22. Ultramarathon
23. VO2 max
24. Warm-up
25. Cool down
26. Hill repeats
27. LSD (Long Slow Distance)
28. Overpronation
29. Race bib
30. Stride length

#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.

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