These Running Terms Will Help You in Your Training

By Marnie Kunz

This glossary of running terms will help you decipher the lingo in our speed workout posts and workouts and will help you in your training. You may know some running terms such as common race distances but others may be new to you. Use this guide as a quick reference for training definitions when you need it.

What Are Running Terms?

Running terms are words that are used to describe different aspects of running. Running terms may involve speed workouts - such as intervals and splits - or they may be more related to fitness in general. If you are a coaching client, you will find these running terms especially useful when following your training programs.

Running Terms to Know

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Here's the full rundown on useful running terms that will help you in your running and fitness training:

5K

A 3.1-mile distance, often a race. 5K races are the most common race distance in the U.S.

10K

A 6.2-mile run, often a race. A 10K race is twice the distance of a 5K race.

Base runs

Slow, steady runs done at an easy, relaxed pace. Beginning runners should do about one month of base runs to build up endurance and get accustomed to running before beginning speed workouts or long runs. (Check out my post on how to get started with speed workouts if you‘re a beginner).

Benchmark run

A benchmark run is a way to measure your running progress. The benchmark run measures your base fitness level or starting point and then helps you see your speed improvements over time as you continue your running program. To do a benchmark run, you run a mile as fast as you can and record your time. You periodically do the benchmark run over time to see your progress. Here are more tips on how to do a benchmark run.

Cardio

An exercise that elevates the heart rate for a continuous period and strengthens the cardiovascular system. Cardio exercise requires oxygen for a sustained length of time. There are many benefits of cardio workouts such as running, including reduced risk of heart disease and reduced risk of high blood pressure and high cholesterol.

Circuits

Alternating exercise with resistance training exercises with minimal rest. Circuit training burns calories and fat and increases strength. A sample circuit workout includes three minutes of running alternating with two minutes of pushups, mountain climbers, squats, and lunges.

Cool-down

A slow, relaxed-pace jog done after a workout to loosen muscles and prevent lactic acid buildup. Cool-downs are usually 5 to 10 minutes long.

Fartleks

Swedish for “speed play,” a form of speed training involving short bursts of speed during a regular, relaxed pace run. The bursts of speed can vary in distance - you can set your sights on a pole, tree, or street sign to sprint to and then return to your regular running pace.

GPS

Global positioning system. Running watches with GPS such as Garmin watches can tell the distance, speed, and location of your runs.

Half marathon

A 13.1-mile race that is half the distance of a marathon.

Heart rate monitor

A device that measures your heart rate by reading electrical signals from your heart and transmitting them to a display monitor.

HIIT training

HIIT stands for high-intensity interval training and is a form of workout that includes short, intense bursts of exercise with short rest periods. HIIT training is an effective way to burn a lot of calories and boost your overall fitness level.

Related Post: HIIT Running Workout Guide

Hill workout

A workout that involves repeatedly running up hills or on a treadmill with an incline equivalent to a hill. Hill workouts strengthen your legs and improve your running efficiency and speed.

Intervals

High-intensity running alternating with periods of active recovery – jogging or walking. Intervals are usually done at a consistent pace on a track and interval distances can vary from 100 meters to one-mile repeats, depending on the event you are training for. Each recovery jog should be very slow, at a relaxed pace for active recovery.

Lactic acid

A buildup of acids in the body that occurs in the muscles when glucose is not broken down completely. Lactic acid often happens after a hard workout and can cause muscle fatigue and soreness.

Long run

A training run done at a relaxed pace that is at least one-and-a-half to twice as long as your regular training runs. Long runs increase endurance and running efficiency.

Marathon

A 26.2-mile (42.195 km) race.

Related Post: 16-Week Marathon Training Plan

Maximum heart rate

The highest number of times your heart can contract in one minute. You should never go above your maximum heart rate as you will be in danger of having a heart attack.

Motion control

A feature in running shoes that helps limit pronation problems, or excess rolling of the foot inwards or outwards when you run or walk.

Negative splits

Getting progressively faster. Negative splits in an interval workout mean you are running faster for each interval as you progress through the workout. For a race, if you get negative splits, you go faster at each mile or segment of the race.

Plyometrics

Explosive, high-intensity movements that are designed to improve athletic quickness, power, and performance. Plyometrics may include exercises like box jumps, lunge jumps, and tuck jumps.

Pronation

The inward roll of the foot during walking or running that occurs as the heel strikes the ground and the foot rolls inward and flattens out.

PR/PB

Personal record or personal best running time. This is your fastest time for a specific race distance.

Resistance Training

Exercises that increase muscle strength by using weights, bands, or your own body weight for resistance.

Speed Workout

A running workout that involves running at faster than normal speeds in order to improve your running efficiency and pace. Some speed workouts include intervals, fartleks, and tempo runs.

Splits

Your total running time measured in segments. This may be your time at the 5K mark, 10K mark, and half marathon mark of a longer race or your times at the mile mark of a race. Runners often track their mile times during races, for instance, and refer to them as mile splits.

Stability

A running shoe feature that helps eliminate some excess motion of the foot while running. Stability shoes are not as rigid as motion control shoes but not as light and flexible as cushioned or minimalist shoes.

Strides

Short, fast runs of a set distance, usually 100 to 150 meters. Strides can be done to help warm up before a race or after workouts to increase running efficiency and speed.

Related Post: How to Run Strides

Tabata

Tabata workouts are a form of high-intensity interval training that involves 20-second bursts of intensity with 10 seconds of active recovery for a total of 4 minutes for one round. You can do running Tabata workouts with our guide here.

Taper

Taper means to reduce gradually. Tapering for runners is reducing your mileage and training in the days leading up to a race. Depending on your fitness level and race distance, your taper time will vary. People often taper for two weeks leading up to a marathon or longer race and may taper for a few days to prepare for a 5K or shorter race.

Related Post: How to Taper Running

Tempo Run

Training runs done at a faster than average pace, usually around 10K race pace. Tempo runs are usually at about 70% effort level, at a pace you could maintain for an hour but it would be challenging. Tempo runs build speed, endurance, and running efficiency.

Related Post: Tempo Run Guide: How to Get Faster

VO2 Max

Your body’s maximum capacity to transport and use oxygen while exercising. The higher your fitness level, the higher your Vo2 Max.

Related Post: What Is a Good Vo2 Max

Warm-up

A slow-paced run done before a race or workout to loosen up the muscles before exerting them. Warm-ups are usually 5 to 10 minutes long.

Yasso 800s

Yasso 800s are an 800-meter intervals workout named after running coach Bart Yasso, who invented them. Yasso 800s are aimed at marathon runners and build endurance and speed and may even help predict your marathon time. Any distance runner can benefit from Yasso 800s though.

Related Post: How to Do Yasso 800s.

I hope these running terms help you in your training. Are there any terms I left out? Comment below if so. Happy running to you!😊👋

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

Glossary of Running Terms