40+ running terms every runner needs to know

Have you learnt what bib, bonk, and bandit imply?

The extra you run, the extra you begin to discuss like a runner. This record of 40+ working phrases might be helpful alongside your working journey. 

You may want it when getting ready for a race, shopping for trainers, or simply attempting to grasp completely different working coaching plans.

Bookmark this publish or obtain the total (alphabetical) glossary of working phrases and share it with fellow runners!

Operating phrases glossary by matter

Fundamental coaching phrases


Throughout cardio train (additionally referred to as “cardio”) respiratory (oxygen) is enough to satisfy the vitality calls for of the muscle mass. Consider low to reasonable depth actions like jogging.


Train turns into anaerobic when respiratory doesn’t present sufficient oxygen to satisfy vitality wants. Suppose excessive depth, most effort actions akin to sprints.


The final a part of a runner’s exercise the place the purpose is to get the center price and respiratory again to regular. It often entails a brief stroll or jog, decrease physique stretching, and many others.

Core/Core coaching

Your core contains the muscle mass across the center of your physique (abs & again). It performs a task in stability and thereby influences your working type. Your core might be skilled with particular workouts.

Cross-training (XT)

All different train varieties a runner may do to enhance their situation, for energetic restoration and harm prevention, akin to energy coaching, biking, swimming. (To not be confused with crossfit!)


Delayed Onset Muscle Soreness (DOMS) is a feeling of discomfort in your muscle mass 24-72 hours after a exercise. This doesn’t essentially imply the exercise was good, simply that you’re not used to it.

HR/HR Zones

Coronary heart Charge (HR) refers to coronary heart contractions measured as beats per minute (bpm). Goal HR zones describe ranges of exercise depth primarily based in your most coronary heart price (MHR).

Lactic acid

A by-product of vitality metabolism throughout intense actions (see Anaerobic). A buildup of lactic acid is often described as “muscle burn” or stiffness, however it’s not harmful.

Relaxation day

A daily a part of a runner’s coaching plans. Throughout relaxation days you let your physique adapt to the coaching stress via sleep, diet, and energetic restoration to keep away from overtraining and make progress.

Stretching Dynamic/Static

Dynamic stretching entails mild, bouncy actions via the vary of movement to heat up the physique earlier than working. Static stretching means holding a place on the finish vary of motion. It may be performed after working to calm down tight muscle mass.

VO2 max

Your most oxygen uptake (VO2 max) tells you ways effectively your physique can use oxygen throughout train. Whenever you cease exercising for some time it’s the very first thing to lower.


The primary a part of runner’s exercise the place the purpose is to get your coronary heart price up and enhance blood circulate to the muscle mass. It often consists of jogging, dynamic stretches, and/or working drills.

Operating coaching phrases

Base coaching

The coaching program part the place the purpose is to construct endurance, the “base”. Instance: A novice may do base coaching earlier than beginning a marathon program.


A sense of maximum fatigue that abruptly comes over you throughout a long term, typically referred to as “hitting the wall”. It may be prevented with correct diet and coaching plans.


What number of steps you’re taking per minute whereas working. Optimum cadence is particular person, however a quicker cadence may enhance efficiency and cut back harm danger (180 +/- 10 steps per minute).

Operating ABC

Operating ABC is a mix of workouts targeted on enhancing your working type. These workouts are referred to as drills and are sometimes carried out as a part of the warm-up.

Simple run

Operating at a tempo the place you could possibly simply maintain a dialog.


Swedish for “velocity play”. A coaching run the place effort and intervals will not be set beforehand and can even embrace uphill and downhill working. The purpose of fartlek coaching is to play with velocity whereas enhancing working efficiency.

Foot strike

Which a part of your foot first touches the bottom once you run determines your foot strike – heel strike, midfoot strike, or forefoot strike. There is no such thing as a proof that one is finest for everybody.


Intervals or interval coaching means quick bursts of working blended with slower working or strolling durations (however not utterly stopping/standing nonetheless).

LSD/Long term

Lengthy Sluggish Distance (LSD) or Lengthy Run is a vital kind of run included in working packages. Often it covers as much as 30% of weekly mileage and is carried out at a gradual, snug tempo to construct up stamina.

Unfavourable splits

Operating the second half of your run quicker than the primary. (see Cut up time)


Your tempo is what number of minutes you should run a kilometer or a mile. This shouldn’t be confused with velocity, which tells you what number of kilometers or miles you’re working per hour

Cut up time

The time it takes you to cowl a particular distance throughout coaching or a race.

Streak working

A “streak” is achieved once you run a number of consecutive days in a row. A run must be not less than 1.61 km (1 mile) to rely as streak working. (To not be confused with working bare!)


Strides are brief, ~30 sec, progressively accelerating working bursts performed at as much as 90% of your most velocity. A single step taken throughout a run can be referred to as a stride.

Tempo run

A kind of working exercise carried out at a difficult tempo for a set time or distance. It’s performed to apply sustaining velocity over time and practice psychological focus.

Path working

Operating on unpaved surfaces (grime roads, forest trails, climbing routes…). Path race routes must be marked and have lower than 20% paved roads. Path runs are all about experiencing nature.

Race phrases

5K, 10Ok…

Ok = kilometers. 5K refers to a 5 kilometer (3.1 mile) race or run, 10Ok to 10 kilometers (6.2 miles), and many others.


An individual working a race with out formally registering or paying for it.


A sheet of paper that you just connect to your chest when working a race. It incorporates your registration quantity and an digital chip that can monitor your time. (see Chip time)

Carb loading/Carbo load

Switching your macronutrient ratio to extra carbohydrates within the days main as much as a race to fill your vitality shops (glycogen). May be useful for longer (90 minutes+) races.

Chip time

At huge race occasions you’re unlikely to cross the beginning line instantly after the official begin. A chip will document the time from the second you cross the beginning line. Chip timing might be performed by way of completely different transponder programs, akin to chips built-in in shoelaces or within the bib. (See Bib)


Did Not End (DNF) and Did Not Begin (DNS) are used when a runner doesn’t full or begin a race.

Gun time/Clock time

The official race beginning time marked by the purpose when the clock begins. Often not the identical time as once you really cross the beginning line (see chip time).

HM (Half Marathon)

A half marathon is a 21.0975 kilometer / 13 miles 192½ yards lengthy race. Good to know: The whole lot as much as 400 meters is taken into account brief distance (dash). 800 – 1609 meters is center distance and 2000 – 42,195 meters known as lengthy distance. A full marathon is a 42.2 kilometer / 26 miles 385 yards lengthy race. Any race longer than a marathon known as an extremely marathon.


The ultimate push on the finish of the race when a runner will increase their velocity to the end line.


Private Finest (PB) or Private Document (PR) is your quickest time for any given distance. Instance: A 5K PB is the quickest you ever ran a 5K race.


A interval earlier than the race, often over the course of some weeks, the place the runner runs much less to protect vitality earlier than the massive day.

Find the essential running terms explained

Different phrases

Midsole drop

The distinction in thickness between the back and front of the working shoe (millimeters). A change within the midsole drop (heel drop) when shopping for new sneakers can have an effect on your working model and harm danger.

Impartial shoe

Impartial trainers don’t present additional corrective help. Not like impartial sneakers, stability sneakers are designed with additional midfoot help (see Pronation).


As you run, your foot naturally rolls inward at one level. That is referred to as pronation. Trainers might be designed for overpronation, underpronation (supination), or impartial. (see Impartial shoe)

Runner’s excessive

The sensation of bliss that occurs throughout or after a run. From endorphins to endocannabinoids, science is not sure of which chemical compounds make it occur. However runners agree that it’s addictive!

Runner’s knee

A standard working harm, skilled as a particular kind of knee ache positioned on the outer facet of the knee joint.

Shin splints

One other widespread harm for runners, skilled as ache working up the within of your decrease leg.

That’s it. When you received this far, you are actually able to seize your bib, skip the bonk, and beat the bandit!

Really feel like we missed some essential phrases? Tell us within the feedback beneath!




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