Lingo and Terms used by Runners

Lingo and Terms used by Runners 

Author – Ramyesh S 

The miracle isn't that I finished. The miracle is that I had the courage to start!  ― John Bingham Author of “No Need for Speed: A Beginner's Guide to the Joy of Running” 

When I considered running a little seriously in 2022, I was fascinated by the fact that it is a skill that can  be honed with the power of knowledge and practice. Beginning to research in this area I came across  several terms and lingo used by the running community at large. In the spirit of the running season, I  am attempting to list the lingos and terms generally used, but be aware that this is not an exhaustive or  complete list.  

I know this information might be redundant for some of you and might be enlightening for some. Either  way, feel free to leave comments or let me know the missing ones….  

Common Running Distances & Formats 

100 meters : shortest common sprint race held outdoors 

200 meters : 1/2 lap around a standard track 

400 meters : 1/4-mile, one lap around a standard track 

800 meters : 1/2 mile, two laps around a standard track 

1500 meters : 0.93-mile, metric mile, 3 3/4 laps around track 

5K : 3.1 miles; 5,000 meters 

10K : 6.2 miles; 10,000 meters 

15K : 9.3 miles; 15,000 meters 

Half Marathon (HM) : 13.1 miles; 21.1k 

Marathon (FM) : 26.2 miles; 42.2k 

Ultra Marathon : any distance greater than 26.2 miles but typically referring to a 50k race or beyond Tri/triathlon: a race that involves swimming, cycling and running, the most common triathlon distances  include the sprint (750m swim, 20km bike, 5k run), Olympic or standard (1.5k/40km/10k), ½ Ironman  (1.2 miles/56 miles/13.1 miles), Ironman (2.4 miles/112 miles/26.2miles)

Trail running : It is a sport activity that combines running, and, where there are steep gradients, hiking,  which is run "on any unpaved surface". It's an extremely all-around non-stadia sport that, of course,  works the legs and also the upper body which requires concentration and attention. You don't need to  be high in the mountains to go trail running. 

Cross country (XC) : usually refers to the organized sport of running 5k/8k/10k distances off-road. Cross  country running is a sport in which teams and individuals run races on outdoor courses over natural  terrain. Races shall be run over courses confined, to the extent possible, to open country, fields, parks,  golf courses, and grasslands. 

Obstacle course racing (OCR) is a sport in which a competitor, traveling on foot, must overcome various  physical challenges in the form of obstacles. Races vary in length from courses with obstacles close  together to events of several kilometers which incorporate elements of track, road and/or cross  country/trail running. Courses may include climbing over walls or up ropes, monkey bars, carrying heavy  objects, traversing bodies of water or mud, crawling under barbed wire, and jumping through fire 

Run Training Terms 

Heart rate monitor (HRM) : a device that measures the electrical activity of the heart; this may be  through a wrist-based monitor, chest strap, or in-ear monitor. The most accurate is the chest strap and  can be useful in training and avoiding overtraining 

Resting Heart Rate (RHR) : heart rate when you first wake up in the morning and before getting out of  bed 

Maximum Heart Rate (MHR) : the highest number of contractions your heart can make in one minute.  A rough estimate is to take 220 and subtract your age 

Aerobic : Most common form and using oxygen to generate energy 

Anaerobic : Energy generation without oxygen, usually used during high-intensity exercise Ex: Sprinting Glycogen : the storage form of glucose (sugar) found primarily in the liver and muscles VO2 Max : Maximum amount of oxygen that can be utilized by your body during activity aka aerobic  capacity 

Pace : It is the measurement of speed of running, usually measured as how many minutes it takes you  to run a mile or kilometer. MPM (minutes per mile). You’ll also likely hear this term linked with specific  types of runs (“5K pace”, “marathon pace”, etc.) 

Cadence : the number of steps you take in a minute of running; Several things can influence this, such  as height, weight, stride, and experience. Frequent runners typically take around 160-170 steps a  minute, while elite runners take it up to 180 

MPW : Miles per week 

Endurance : the ability to run for long periods of time 

Endorphins : brain chemicals which cause feelings of euphoria and the “runners high” Runner’s High : a happy and relaxed feeling that can happen during or after a run from the release of  endorphins 

Lactic Acid : a byproduct of the body’s use of carbohydrates, usually associated with muscle stiffness  and burn after a hard workout 

Hitting the wall/Bonk : a state of exhaustion where your glycogen stores are depleted and blood sugar  levels are low; this sometimes hits from mile 18 on in a marathon without proper fueling RPE: Rating of Perceived Exertion. The RPE scale is used to measure the intensity of your exercise. The  RPE scale runs from 0 – 10

Stretching : movements to increase muscle, ligament, and joint flexibility; best done after exercise  when the muscles are warm 

Dynamic stretching : stretching involving movement which is most beneficial for runners Static stretching : a stretch held in a challenging but comfortable position typically for 10-60 seconds Warm up (WU) : walk for at least 2-5 minutes before starting a slow jog to warm up and loosen the  muscles prior to workout 

Cool down (CD) : slowing your pace significantly for a couple minutes at the end of your run, then  walking to further cool down and slowly lower your heart rate to avoid letting blood pooling in your  extremities 

Weight training/Strength training : these are sometimes used interchangeably and refer to exercises  focused on developing the strength and size of muscles; weight training would involves weights while  strength training could use just bodyweight exercises 

Plyometrics : a type of exercise designed to produce fast, powerful movements; the muscle is loaded  and contracted in rapid sequence 

Core/core training : specific strengthening exercises targeting the core muscles which include the  muscles in the abdominals, back and pelvis 

XT/cross-train : a low-impact activity to perform on the days you don’t run that will increase your  conditioning, help prevent injury, and add variety to your workout schedule. Examples: swimming,  cycling, elliptical, rowing, walking, weight-training, yoga, Pilates, exercise videos, etc) Hills : important to build leg strength and endurance; run in a hilly area or set the treadmill at an incline Hill repeats : run up hill then down, repeat for determined number of times or distance Easy run/recovery run : an easy, steady pace for recovery or enjoyment; improves aerobic conditioning;  intensity should permit conversation and be no more than 60-70% maximum heart rate 10% rule : a general guideline which discourages increasing your weekly mileage by more than 10%  each week 

Speedwork or Workout : increasing the pace of your run according to a schedule to improve leg power,  strength, and confidence; training yourself to go faster 

Tempo run : maintaining a comfortably hard or challenging pace; builds speed and teaches the body to  run at a certain pace; usually run at a maximum of 80-85% HR 

Intervals : a speed workout where a set distance is run repeatedly with recovery jogs in between to  build speed and aerobic capacity 

Strides : short, controlled bursts of running (50-150 meters) to work on form and efficiency; sometimes  done at the end of a workout 

Fartlek : Swedish word meaning “speed play”; an informal speed workout; example: run hard to next  telephone pole, slow pace, run hard to next… 

Long run or LSD : Long Slow distance, the weekly mileage buildup, the most important run of the week  consisting of 25-30% of your weekly mileage, depending your on goal race and experience level it could  be from 4-26 miles 

Rest day : no running or intense physical activity, an important day to rest your body and mind

Taper : decreasing mileage and intensity for several days to three weeks before a race to ensure peak  performance 

Overtraining : doing too much in training which can lead to fatigue, injury, or burnout

Race day Terms  

Bib : the race number that you attach to your clothing before the race 

Splits : a race or run’s total time divided into parts (usually km or miles) 

Negative split : running the second half of a race faster than the first half; ideal way to pace most races Positive split : running the second half of the race slower than the first half 

PR/PB : Personal Record or personal best; the fastest time you’ve done for a given distance CR : Course Record or a runner’s fastest time on a given course. 

BQ (Boston Qualify) : the Boston Marathon requires runners to meet certain time standards based on  age and gender. Ex: For Male of age group 34-39 years, the finishing time should be less than 3hrs & 5  mins 

DNF : did not finish 

DNS : did not start 

AG : Runner’s Age Group usually group between 12-15, 16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49,  50-54, 55-59, 60-64, 65-69, 70-74, 75-79,80-84, 85+ 

Master : an athlete 40 years of age or older 

Pacer : this is someone who runs with you to help keep you on pace, this can range from a running  partner to a sanctioned pacer during a race.  

Chip/net time : your personal time recorded from when you cross the start line to the finish line Clock time : the time recorded from when the race first begins 

Elevation gain : the amount of feet or meters that the course goes up during a run or race Carb loading : a dietary habit of eating high carbohydrate diet (60-70% total calories) for 2-3 days  before a race to maximally fill glycogen stores