Running Jargon Buster
Sheesh – there seem to be more and more running jargon with every passing day! This page makes an attempt to sum some of it up, so when we’re out and about with fellow KADS or doing some Strava-stalking, we have some idea what we’re all talking about!
I’ll fess up, I’ve basically made this lot up (I’m in no way qualified as a coach or running expert), although I have tried to draw information from the websites and books I use. There are certain to be conflicting definitions for some of the terms, but if there’s anything which you feel is all-out wrong or spot a term which is missing, drop me a line at webmanager.kads@gmail.com and I’ll get it corrected/added.
I’ll fess up, I’ve basically made this lot up (I’m in no way qualified as a coach or running expert), although I have tried to draw information from the websites and books I use. There are certain to be conflicting definitions for some of the terms, but if there’s anything which you feel is all-out wrong or spot a term which is missing, drop me a line at webmanager.kads@gmail.com and I’ll get it corrected/added.
Attached and Unattached Runners
When entering races, you’ll be asked whether you’re an ‘attached’ runner or not. If you’re attached, then the race entry fee is often reduced. For some races, just being a member of KADS will mean you’re an attached runner. For others (those permitted by England Athletics) you’ll also need to have paid for EA membership to get the ‘attached runner’ discount and will need to provide your EA number on the entry form.
Brick Session
A brick session involves doing two different types of exercise in the same session, like running and cycling or swimming and then cycling. Obviously, they’re well-suited to multi-discipline athletes training for duathlons or triathlons. No-one can agree why they’re called brick sessions, perhaps because your legs feel like bricks afterwards…
According to this article (https://www.sundried.com/blogs/triathlon/brick-workouts), “Doing two different disciplines back to back keeps things fresh and will really crank up the calorie burn. You will be able to do a longer session without it feeling boring as you won't just be pounding the pavements for 2 hours, you will be changing from one sport to another.”
According to this article (https://www.sundried.com/blogs/triathlon/brick-workouts), “Doing two different disciplines back to back keeps things fresh and will really crank up the calorie burn. You will be able to do a longer session without it feeling boring as you won't just be pounding the pavements for 2 hours, you will be changing from one sport to another.”
Cadence
Cadence is the number of steps you take per minute when walking or running. That might mean how many times both feet hit the floor very 60s, or how many times one foot lands, so a cadence of 180 might be the same as 90. There is no ideal cadence for all runners, although faster runners tend to have a higher cadence than beginners, maybe 180 or higher compared with around 160.
You can measure your cadence by simply counting your steps as you run or, much easier, use a running watch which has a cadence feature. The idea behind running at a faster cadence is that you can use it as a way to monitor your running form. A higher cadence might mean less overstriding, where your foot lands in front of you rather than underneath, sapping some energy from each stride (https://www.polar.com/blog/what-is-running-cadence/).
You can measure your cadence by simply counting your steps as you run or, much easier, use a running watch which has a cadence feature. The idea behind running at a faster cadence is that you can use it as a way to monitor your running form. A higher cadence might mean less overstriding, where your foot lands in front of you rather than underneath, sapping some energy from each stride (https://www.polar.com/blog/what-is-running-cadence/).
Carb Loading
From Wikipedia: “Carbohydrate loading, commonly referred to as carb-loading, is a strategy used by endurance athletes, such as runners, to maximise the storage of glycogen (or energy) in the muscles and liver.” Typically, the idea revolves around marathon or longer efforts, where the idea is we can alter our diet in the days before the long effort, eating a higher percentage of carbs. In theory this in turn should help us avoid ‘bonking’ or ‘hitting the wall’, suddenly running out of energy in the later stages of the run.
Like any discussion of hydration or diet, there is a degree of debate over whether carb loading works, whether it works for some runners and not others, and indeed whether some of us are intolerant to carbs and shouldn’t be eating them at all, never mind loading up on them!
Like any discussion of hydration or diet, there is a degree of debate over whether carb loading works, whether it works for some runners and not others, and indeed whether some of us are intolerant to carbs and shouldn’t be eating them at all, never mind loading up on them!
Core
According to this article (https://www.active.com/running/articles/13-essential-core-exercises-for-runners): “your "core" isn't just your abs. It also includes your hamstrings, glutes, hips, lower back and oblique muscles. Core routines for runners should target these areas in order to prevent running injuries and maintain health.
General strength includes all of these muscles. And, while not particularly focused, a well-rounded core program can improve your athleticism, reduce injuries and make you a more efficient runner. These exercises should become part of your normal routine.”
General strength includes all of these muscles. And, while not particularly focused, a well-rounded core program can improve your athleticism, reduce injuries and make you a more efficient runner. These exercises should become part of your normal routine.”
Cross Training
If you’re a runner, then cross training just means doing another form of exercise rather than running. It could be weight training, cycling, football, rowing, elliptical training, swimming, walking and so on. Sometimes folks opt to cross train because an injury is preventing them from running. Other times they cross train to try and avoid getting injured. Some folks cross train because they enjoy the variety, and some do it to introduce easy sessions into their running plan.
Drills
If you watch a video of Mo Farah or Eliud Kipchoge running a marathon, and compare it with your own running form, it might look a little, ah, different. Drills are a method of both warming up and helping improve your running form (the way in which you hold your body and move your arms, feet and legs) as you run.
Fartlek
Swedish for 'speed play, a fartlek session is one where you deliberate play around with your speed. There's deliberately no structure like in an interval session, you just choose when you fancy running faster and when slower. The idea is to run a varied pace, so you're getting used to faster running, while having some fun with it. You might choose a lamppost to get it to, then relax for a couple of posts, then try and get to the top of a hill quickly and so on.
Fell Running
Fell running is a form of cross-country, where a significant part of the run involves tackling uphill and downhill gradients. Formal fell races typically require safety equipment to be carried (depending on the nature of the race and the weather), and many need navigation skills (map reading, using a compass, following written directions, using a GPS watch or other device). They’re categorised, depending on various factors such as:
- The overall distance
- The percentage of distance run on roads
- The number of metres of climb per km
- Whether checkpoints have to be visited
- Whether they’re run in mountains
- Whether they’re multi-day with additional rules around carrying food etc
Gels
Gels are basically sugar and salts, with maybe some caffeine too (some examples: https://www.runnersworld.com/uk/nutrition/supplements/g26339476/best-running-gels-mid-run-fuel/). The idea is they hold a concentrated, convenient source of energy and electrolytes, helping runners keep energy levels up on longer efforts (perhaps 20 milers or longer). You can also get jelly sweets, natural-food gels or get all of your energy and salt from drinks like Tailwind.
Gels have a reputation for being hard on the stomach for some runners, so it’s generally suggested we should trial any gel in training instead of squeezing it for the first time during a marathon.
Gels have a reputation for being hard on the stomach for some runners, so it’s generally suggested we should trial any gel in training instead of squeezing it for the first time during a marathon.
Hard/Easy Principle
Put simply: if you do a hard session one day (running as fast a Parkrun as you can, or a hard interval or hill training session), the following day or two should be easy, either resting completely, cross-training or doing easier ‘recovery runs’. This allows your body time to recover from the effort before you do another tough session.
It’s often said that hard sessions should really be hard, and easy sessions really should be easy, and that lots of us runners don’t get this right and instead run at an intermediate pace (reasonably comfortable) most of the time. Heart rate training can be helpful for this, as it tells you how hard you’re really working, or force you to slow down for your easy runs.
It’s often said that hard sessions should really be hard, and easy sessions really should be easy, and that lots of us runners don’t get this right and instead run at an intermediate pace (reasonably comfortable) most of the time. Heart rate training can be helpful for this, as it tells you how hard you’re really working, or force you to slow down for your easy runs.
Heart Rate Zones
When we run our heart rate rise. Each of us has a maximum heart rate, roughly worked out as 220 beats per minute, minus our age. Aged 30, this gives a maximum heart rate of 220 – 30 – 190 beats per minute. From this we can work out a series of heart rate zones, each of which is a percentage of this maximum (https://www.polar.com/blog/running-heart-rate-zones-basics/).
The theory is we can plan out our training using heart rate zones. So rather than using a plan which says ‘6 miles easy’ we could pick one which says ‘6 miles in heart rate zone 1’. Zone 1 might be calculated as between 60 and 70% of our max HR. So instead of just trying to ‘feel’ what easy is, the above 30-year-old could use a heart rate monitor to make sure our heart rate stays between 114 and 133 (which can be surprisingly hard). The other zones are used for progressively more intense runs.
The theory is we can plan out our training using heart rate zones. So rather than using a plan which says ‘6 miles easy’ we could pick one which says ‘6 miles in heart rate zone 1’. Zone 1 might be calculated as between 60 and 70% of our max HR. So instead of just trying to ‘feel’ what easy is, the above 30-year-old could use a heart rate monitor to make sure our heart rate stays between 114 and 133 (which can be surprisingly hard). The other zones are used for progressively more intense runs.
Hill Reps
Reps stands for ‘repetitions’ and hill stands for, well, ‘hill’. Running up hills is said to be good for building strength, speed and confidence. This article suggests what a hill rep session should look like: https://www.verywellfit.com/how-to-run-hill-repeats-2911890 but in summary you need to warm up, then run fairly hard up a hill, keeping good form, before jogging back down to get your breath back and then repeating the hard uphill effort. Depending on how used you are to these sessions, you might do between 3 and 10 uphill efforts before jogging a mile or two to cool down.
Injuries
Running injuries are commonplace and no-one seems to know quite why. There are many theories, as this 2010 Runner’s World article points out (more than a little tongue in cheek): “running injuries can be caused by being female, being male, being old, being young, pronating too much, pronating too little, training too much, and training too little. Studies also indicate that the "wet test" doesn't help shoe selection, old shoes don't offer less cushioning than newer shoes, and leg-length discrepancies don't cause injuries (but too-little sleep does). Oh, here's good news: To get rid of blisters, you should drink less and smoke more.”
The same article goes on to discuss some of the theories behind injury prevention, it’s worth a read, but the main advice which crops up again and again is to avoid increasing the intensity of your sessions, or your overall weekly mileage, too quickly. https://www.runnersworld.com/health-injuries/a20819497/the-10-laws-of-injury-prevention/.
The same article goes on to discuss some of the theories behind injury prevention, it’s worth a read, but the main advice which crops up again and again is to avoid increasing the intensity of your sessions, or your overall weekly mileage, too quickly. https://www.runnersworld.com/health-injuries/a20819497/the-10-laws-of-injury-prevention/.
Intervals
Interval training involves a series of high-intensity efforts, separated by low-intensity ‘rest’ or ‘recovery’ periods. The idea behind them is to increase your ability to run and race more quickly, although they can also offer similar health benefits to longer, moderate-effort runs (https://www.nhs.uk/live-well/exercise/interval-training-for-runners/). There are a huge range of different interval sessions to choose from, but as an example, you might leave your door and:
- run at an easy pace for a mile or two to warm up, with some dynamic stretches and strides perhaps
- then run a 400m section at sub 5k pace
- then walk or jog for 90 seconds, then run another 400m at sub 5k pace again before resting for 90 seconds
- and repeat so you’ve done perhaps eight or ten 400m intervals
- then jog home to cool down.
Lactic Threshold
According to Wikipedia: “When exercising at or below the lactate threshold, any lactate produced by the muscles is removed by the body without it building up.” If you up your effort and run above the threshold, lactate rapidly builds up in the blood. Lactate is a by-product of burning glucose, and during easy running our bodies re-converts lactate back to energy. At this point the lactate is unable to remove hydrogen from our muscles, which causes them to seize up (https://runnersconnect.net/coach-corner/lactate-clearance/). Faster efforts like tempo runs and intervals can increase the body’s ability to convert lactate, effectively enabling us to race more quickly without our muscles seizing.
Long Runs
Doing one run a week which is longer than all the others is typical in many training plans, from 5K to ultra-distance training. The idea is to build your physical endurance as well as your mental capacity (self-belief). How long should a long run be? “Esteemed coach Jack Daniels believes long runs should comprise 20-25 per cent of your total weekly volume. In his formula, a runner putting in 40-mile weeks would do a long run of eight to 10 miles; a runner averaging 80 miles per week would go 16-20 miles. These guidelines scale the run to your current ability level and training load.” Source: https://www.runnersworld.com/uk/training/a774616/essential-guide-to-long-runs/.
Lots of folks do long runs on Sundays, as long runs can take a while, and this is the day most people can spare the time. Similarly, many folks find these longer sessions easier with company, and KADS use a Whatsapp group to organise where/when folks are doing a long Sunday session.
Lots of folks do long runs on Sundays, as long runs can take a while, and this is the day most people can spare the time. Similarly, many folks find these longer sessions easier with company, and KADS use a Whatsapp group to organise where/when folks are doing a long Sunday session.
Negative Splits
A negative split is when you run the second half of a race faster than the first half. According to Wikipedia, these are the advantages of the negative split racing strategy:
- “Negative splitting helps build discipline, subverting the natural instinct to begin running as fast as possible. It takes self-restraint to allow others to run ahead and not be pulled along.
- Starting slow allows the runner's body to compensate for the lactic acid production and low oxygen levels that result from exertion. Lactic acid buildup may cause a runner to slow down unintentionally.
- Progressively increasing speed in any race allows the runner to focus on passing each person running directly ahead.”
Nutrition
Nutrition’s just another way of referring to what we eat and drink. It’s used to refer to what we consume in our daily lives, as well as ‘race nutrition’: what we eat and drink before, during and after a race. This is a huge area of discussion and research, with lots of conflicting advice (I'm not getting involved)!
Overtraining
Overtraining happens when an athlete pushes themselves too hard without allowing enough time to recover. The epic tome, the Lore of Running by Tim Noakes, has a whole chapter on it. Tim says “the first signs of overtraining are generalized fatigue, recurrent headaches, diarrhea and weight loss, sexual disinterest and a loss of appetite for food or work”. The only solution is to rest and allow the body and mind to recover. Tim gives these are the early signs of overtraining:
- A progressive loss of weight
- An increased fluid intake (particularly in the evening)
- A progressively later bedtime in the evening
- A decreased number of hours of sleep
- A persistent increase of 5 to 10 beats per minute in early morning pulse rate
Progression Runs
A progression run is one in which you run slowly at the start and more quickly as you go (https://www.mcmillanrunning.com/start-slow-finish-fast-how-three-types-of-progression-runs-boost-your-fitness/). The idea is you can use them to build up your stamina without tiring yourself out too much.
Recovery Run
A recovery run is simply one run at an easy, comfortable pace for a relatively average distance. It contrasts with harder ‘tempo’, ‘interval’, ‘long’ or ‘threshold’ efforts. The idea is to keep the body moving and adapting, while still allowing it time to recover from the more intense sessions. There is a general perception that most of us run recovery efforts too quickly (https://www.runnersworld.com/advanced/a20835578/the-easy-day-pace/).
RICE
Rest, ice, compression and elevation: a set of steps to take to treat an injury. They don’t apply to all injuries though, and if you are injured, speaking to a physio rather than asking your fellow (very well-meaning but medically unqualified!) runners for advice is probably the best policy!
Running Watch
Running watches typically include a GPS function to track where you’ve run, how far and how quickly you went during the run. Many have wrist-based heart rate monitors, so you don’t need to wear a chest strap to get a graph of your heart rate after the run (or see how hard your heart is working during the run itself). Some can be loaded with music, connected to Bluetooth earphones. Others have navigation features such as maps or can be loaded with basic track for you to follow.
While running watches have come a seriously long way over the past few years, they’re not 100% reliable. The GPS can work poorly under trees, or when running in short loops like around a track, for example. Wrist-based heart rate monitoring is also currently seen as less reliable than using a chest strap too (https://www.runnersworld.com/news/a29801627/how-accurate-is-your-wrist-heart-rate-monitor/).
While running watches have come a seriously long way over the past few years, they’re not 100% reliable. The GPS can work poorly under trees, or when running in short loops like around a track, for example. Wrist-based heart rate monitoring is also currently seen as less reliable than using a chest strap too (https://www.runnersworld.com/news/a29801627/how-accurate-is-your-wrist-heart-rate-monitor/).
Social Run
Also called a 'chatty run', a run which has no aim other than to enjoy some time outside with friends.
Spikes
Spikes are specialist running shoes designed for running on tracks (tartan/rubber) or cross-country (mud/grass) surfaces. The spikes are screwed into the forefoot of the shoe, and you can remove them to replace them with longer ones (for the mud) or shorter ones (for the track). While spikes are very useful on muddier/wetter cross-country races, they aren’t essential and aren’t mandatory.
S&C
S+C or S&C stands for Strength and Conditioning, the additional non-running training we should be doing to build up muscle strength and condition to help us avoid injury and to improve running performance (https://blog.parkrun.com/uk/2019/01/30/introducing-strength-conditioning/). It consist of using weights, elastic bands or bodyweight alone (doing exercises such as squats, lunges, planks, calf raises, crunches and so on).
Strides
Strides are one type of running drill which some folks opt to do as part of their warm up for a fast training session or for a race. Runner’s World describes strides as “as short accelerations during which you over-exaggerate your running form”: https://www.runnersworld.com/training/a20803505/how-to-run-strides/.
The same article says (after stating you should warm up first: “once you’ve warmed up): “if strides are new in your running regimen, start with a total of 4 and slowly build to 6 to 8 over time.” and “in layman’s terms, running strides is like going from running easy to increasing your speed by lengthening your stride for about 15 seconds and then slowing your speed and walking back to recover and catch your breath”.
The same article says (after stating you should warm up first: “once you’ve warmed up): “if strides are new in your running regimen, start with a total of 4 and slowly build to 6 to 8 over time.” and “in layman’s terms, running strides is like going from running easy to increasing your speed by lengthening your stride for about 15 seconds and then slowing your speed and walking back to recover and catch your breath”.
Tempo (Threshold) Run
From Runner’s World: “A tempo run a pace about 25 to 30 seconds per mile slower than your current 5K race pace”. So if you’re able to run a Parkrun in 30 minutes, say (9:40 mins per mile), a tempo run for you would be at about 10:10 mins per mile pace.
The same article goes on to say “a tempo pace … can be held steadily (albeit not too comfortably) for at least 20 minutes” and “ tempo runs provide a direct benefit in longer races for beginners and elites alike”. Source: https://www.runnersworld.com/advanced/a20827239/what-is-a-tempo-run/.
How often should you do a tempo run? According to the Parkrun blog: “Tempo running should only take up a small amount of your weekly running. For example, if you run 3-5 times per week, only one of those runs should be a tempo run.” https://blog.parkrun.com/uk/2019/01/09/a-parkrun-guide-to-tempo/.
The same article goes on to say “a tempo pace … can be held steadily (albeit not too comfortably) for at least 20 minutes” and “ tempo runs provide a direct benefit in longer races for beginners and elites alike”. Source: https://www.runnersworld.com/advanced/a20827239/what-is-a-tempo-run/.
How often should you do a tempo run? According to the Parkrun blog: “Tempo running should only take up a small amount of your weekly running. For example, if you run 3-5 times per week, only one of those runs should be a tempo run.” https://blog.parkrun.com/uk/2019/01/09/a-parkrun-guide-to-tempo/.
Trail Run
Trail running is running done on paths with ‘natural’, unpaved surfaces rather than concrete or tarmac. Some descriptions include steep gradients, bringing the definition closer to fell or mountain running. It’s difficult to compare times run over the same distance but on different trails, as the surface variations can make one trail significantly harder than another, like in fell racing.
Trail training runs are often seen as a way to break up the monotony of continual training on roads and tracks. Some runners feel they reduce the risk of injury, through running on more forgiving surfaces, or more varied surfaces which build up muscles used to keep the body stable. They also tend to run through fields, forests and countryside, offering a more relaxed feel. Specialist trail running shoes tend to have additional grip compared with road shoes, helping on rocky or muddy sections. Some runners use trail shoes for cross country races, particularly the less muddy ones.
Trail training runs are often seen as a way to break up the monotony of continual training on roads and tracks. Some runners feel they reduce the risk of injury, through running on more forgiving surfaces, or more varied surfaces which build up muscles used to keep the body stable. They also tend to run through fields, forests and countryside, offering a more relaxed feel. Specialist trail running shoes tend to have additional grip compared with road shoes, helping on rocky or muddy sections. Some runners use trail shoes for cross country races, particularly the less muddy ones.
Training Run
If you have a specific goal in mind: to run a 25-minute 5K, to finish a 10Km race in under an hour, or to complete a marathon in 4 hours perhaps, then you can often find training plans to tell you what sessions you need to do in the months leading up to the event. Different plans work in different ways, with some indicating how many minutes you should run each day, and some how many miles (or km), and at what pace. Plans tend to include varied sessions (following the hard-easy principle), including a long run and gradually building up the intensity, type and length of runs.
Unless a training plan has been written specifically for you by a coach, then a plan and might not be right for you. Also, life will likely get in the way of following a plan session-for-session. If you’re ill, tired or injured, it’s important not to try and make up the ‘missed miles’ later on, as this could tire you out or increase your injury risk even higher.
Unless a training plan has been written specifically for you by a coach, then a plan and might not be right for you. Also, life will likely get in the way of following a plan session-for-session. If you’re ill, tired or injured, it’s important not to try and make up the ‘missed miles’ later on, as this could tire you out or increase your injury risk even higher.
Ultras
An ultra is any distance run longer than a 26.2-mile marathon, but the shortest distance is usually acknowledged as 50km (31 miles). The longer runs are over 100 miles, with some multi-day events covering even longer distances. Famous examples of ultras include the UTMB, Marathon des Sables and Badwater. Ultras tend to require a degree of self-sufficiency, so running backpacks with additional clothing, food, drinks, maps, compass, whistle and so on may be required in organised races.
Completing an ultra is, for many, the aim rather than finishing it in a specific time. A large proportion of the challenge of running over such long distances is mental, as well as physical, endurance.
Completing an ultra is, for many, the aim rather than finishing it in a specific time. A large proportion of the challenge of running over such long distances is mental, as well as physical, endurance.
VO2Max
VO2Max is the maximum amount of oxygen an athlete is able to consume (the V stands for ‘volume’). The higher the VO2Max the better in terms of performance, and with training it is possible to increase this number. Many running watches estimate our VO2Max using our harder outside runs, enabling us to see if we’re improving over time. VO2Max tends to fall with age. Some race prediction charts and websites let you use your VO2Max to get an idea what time you might aim to finish the race in (on a flat course in ideal conditions).
