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Running Glossary

A

Adenosine:

Adenosine plays an important role in biochemical processes, such as energy transfer - as adenosine triphosphate (ATP) and adenosine diphosphate (ADP) - as well as in signal transduction as cyclic adenosine monophosphate, cAMP.

Aerobic:

With oxygen; usually used to describe low to moderate intensity.

Aerobic Capacity:

Also called VO₂ max; maximum amount of oxygen that can be utilized by the body; also describes a type of training that increase the amount of oxygen that can be utilized, i.e., Aerobic Capacity Intervals.

Aerobic Conditioning:

Training that improves endurance.

Aerobic Enzymes:

Enzymes in the mitochondria speed up aerobic energy production. Long runs increase the activity of these enzymes, which improves the efficiency of the mitochondria. So you not only have more and bigger energy factories, but they are also more efficient.

Anaerobic:

Without oxygen; usually used to describe exercise of high to very high to very high intensity.

Anaerobic Capacity:

Maximum amount of energy that can be produced without requiring oxygen; also describes a type of training that increases the amount of energy that can be produced, i.e., Anaerobic Capacity Intervals.

Anaerobic Threshold (AT):

the transition phase between aerobic and anaerobic running. Training will increase AT by teaching the muscles to use oxygen more efficiently, so that less lactic acid is produced. Also known as “lactate threshold.”

ATP:

ATP is produced by almost all living things in their cell's organelles called mitochondria. It stands for adenosine triphosphate and it is the major 'currency' of energy in the body.”

B

Bandit:

A runner who participates in a race without registering or paying the entry fee.

Biomechanics:

Study of the function of the body in relation to movement; especially important for repetitive movement sports like running; poor biomechanics can lead to injury.

Body Composition:

Usually relating to the percent of the body comprised of lean tissue (bone, muscle, water, etc.) or fat tissue; 17% or less body fat is recommended for men; 24% or less for women.

Body Fat:

The amount of fat on your body; usually expressed as a percentage of total weight.

Bonk:

When one runs out of energy and the only exercise that can be performed is either slow running or cannot go on at all, due to glycogen depletion and or low blood sugar. Also referred to as “hitting the wall.” Typically occurs at around the 20 mile point in the marathon.

C

Capillaries:

Capillaries are the smallest blood vessels. Several capillaries typically border each muscle fiber. They are the transportation system for the cell, bringing oxygen and fuels in, and waste products such as carbon dioxide out. Long runs increase the number of capillaries per muscle fiber, which improves the efficiency of delivery and removal.

Carbo-loading:

The dietary practice of eating a high carbohydrate diet (approximately 60-70% of total calories) for the three days leading up to a race to maximally fill the glycogen stores.

Carbohydrate:

Essential nutrient of the body found in pastas, breads, fruits, vegetables; should comprise the majority of calories in a runner’s diet; stored in the body as glycogen in the muscles and liver; overconsumption is converted to fat.

Chip Time:

A technology for sensing and recording the finishing times of all the runners in a race. The chip is a tiny electronic chip that’s programmed with your specific runner identification. It attaches to your shoe laces. It sends a signal to an electronic reading device usually hidden under a strip of carpet, when you cross the start line and when you cross the finish line. Your exact time is recorded automatically. The chip is turned back in to the race organizers.

Clydesdale:

A runner above 180 lb.

Cool-Down:

Slow running done after a workout to help you recover quickly.

CoolMax:

A high performance polyester fiber used in athletic apparel for its cotton like feel, moisture wicking properties and quick dry time; great for running clothing.

CR:

Course record.

Cross Country:

A type of running event that takes place off-road.

Cross Training:

Activities such as strength training, swimming and cycling used to improve your overall conditioning and injury prevention for running or a way to add variety to your workout schedule.

Cruise Intervals:

A type of workout to improve the lactate threshold. Usually800 meters (1/2) mile to 2 miles at lactate threshold pace with short recoveries.

Cushioning:

The ability of a shoe to minimize the shock of running. All running shoes have cushioning, shoes with extra cushioning are usually designed for under pronators, also called supinators who need additional shock absorption and maximum flexibility.

D

Dehydration:

Not enough fluids in the body.

DNF:

“Did Not Finish” describes a runner who drops out of a race.

DNS:

“Did Not Start” describes a runner who didn’t start the race.

DOMS:

Stands for “delayed onset muscle soreness.”

E

Easy Run:

A run done at conversational pace.

Electrolytes:

Sodium, chloride and potassium minerals used for normal bodily functions. They are lost when the body sweats and are replaced through food and fluid.

Elite Runner:

An athlete who has reached the highest level in their sport.

Endorphins:

Chemicals in the brain which create a good feeling and said to be the cause of the “runners high.”

Endurance:

A person’s ability to run for long periods of time.

F

Fartlek:

Swedish for speed play; a workout includes faster running with slower running at varied distances to increase speed and endurance.

Fast Twitch:

Type of muscle fiber that contracts rapidly and powerfully but fatigues quickly.

Flat Feet:

A condition of the feet where the arch is flat and the entire foot touches the ground.

G

Gait:

The way in which one walks or runs.

Gel:

Energy gel is a specifically formulated mix of simple and complex carbohydrates and water used to energize your body during exercise. They provide more energy (calories) per ounce than sports drinks and are easier to digest than solid food.

Glucose:

Basic sugar. All carbohydrates are first converted into glucose and appear in the blood.

Glycogen:

The form in which carbohydrates are stored in the body; either in the liver or in the muscles. When stores are depleted you will fatigue, “hit the wall,” “bonk”. Stores can be filled by eating a high carbohydrate diet leading up to an event.

Glycolysis:

Glycolysis (from glycose, an older term[1] for glucose + -lysis degradation) is the metabolic pathway that converts glucose, C6H12O6, into pyruvate, C3H5O3-. The free energy released in this process is used to form the high energy compounds, ATP (adenosine triphosphate) and NADH (reduced nicotinamide adenine dinucleotide).

H

Half Marathon:

13.1; mile race. (21.1K)

Heart Rate Reserve:

Also called the Karvonen Formula. This is a heart rate reserve formula and it's one of the most effective methods used to calculate training heart rate.
(Max. HR - Rest. HR) = A                                                                (183 - 48) = 135
(A x .70% of Intensity)=B + Rest. HR = X (beats/minute)          (135 x .70%) = 94.5 + 48 = 142.5 (beats/minute)

Hills:

A workout where a runner runs up a hill fast jogs back down then runs back up. This is repeated a number of times and helps develop leg strength and aerobic apacity.

Hitting The Wall:

The dreaded feeling during a race when your muscle glycogen stores become depleted and a feeling of fatigue overcomes you. Feels like you slammed into in to a wall.

Hydration:

Adding more fluid into the body.

I

Intensity:

Degree of effort during a workout.

Intervals:

A workout where a set distance is run repeatedly with a recovery jog in between; for example 8x200 meters w/100 meter recovery jogs. May also refer to the recovery period during a session; for example 8x200 meter repeats w/100 meter recovery intervals. Interval training builds speed and endurance.

IOC:

International Olympic Committee; organization that governs the Olympic games.

J

Junior:

Any athlete under the age of 20.

Junk Miles:

Runs used to reach a weekly mileage total rather than for a specific benefit. I believe any run is of benefit and the so called, “junk miles” serve as recovery from harder workouts.

K

Kick:

A finishing sprint at the end of a race.

L

Lactic Acid:

Lactic acid is a by-product of the anaerobic energy pathway, a process which provides energy to muscles by partially breaking down glucose without the need for oxygen and is associated with muscle burn and soreness, although research has shown it has nothing to do with muscle soreness.

Lactic Threshold:

The lactate threshold is a point during exhaustive, all-out exercise at which lactic acid builds up in the blood stream faster than the body can remove it. Anaerobic metabolism produces energy for short, high-intensity bursts of activity (lasting no more than a few minutes) before the lactic acid build-up reaches a threshold where it can no longer be absorbed and, therefore, accumulates. This point is known as the lactate threshold and is usually reached between 50 to 80% of an athlete's VO2 max or just slightly faster, “10-20 seconds” than 10K pace. It is also called anaerobic threshold.

Last:

A shaped piece of metal or wood on which the shoe is built.

Lateral:

Refers to the outer edge of a shoe.

Long Run:

The longest run of the week; usually on the weekend.

LSD:

Long, slow distance. A term referring to basic training designed to improve endurance.

M

Marathon:

A 26.2 mile race.

Master:

A runner 40 years of age or older.

Maximum Heart Rate (MHR):

The maximum number of times your heart cam beat in one minute.

Medial:

Referring to the inner or arch side of a shoe.

Medial Post:

Denser midsole material added to the medial of the midsole to provide stability and control excessive pronation.

Metric Mile:

1500 meter, the international racing distance closest to the imperial mile.

Midsole:

The part of a shoe between the upper and outsole that provides cushioning and support.

Mile:

1609 meters, 5280 feet, or 1760 yards. Approximately 4 laps around a track.

Mitochondria:

The mitochondria are the aerobic energy factories in your cells. Long runs increase the number and size of the mitochondria in your muscle fibers. With more mitochondria, you can produce more energy aerobically, and maintain a faster pace.

Motion Control:

The ability of a shoe to limit overpronation and provide stability, especially those with flat feet.

Myoglobin:

Myoglobin in your muscle cells serves a similar function to hemoglobin in your blood-it carries oxygen from the cell membrane to the mitochondria. Long runs increase the myoglobin content of your muscle fibers, so more oxygen can reach the mitochondria to produce energy.

N

Negative Splits:

Running the second half of the race faster than the first.

O

Orthotics:

Inserts placed inside shoes to correct biomechanical problems.

Overpronation:

The excessive inward roll of the foot before toe off. Common if you have flat feet and is believed to be the cause of many running injuries; can be controlled through the use of motion control shoes and/ or orthotics.

Overtraining:

A condition when one does too much, too soon leading to injury and/or burn-out.

Outsole:

The bottom-most layer of most running shoes that contact the ground and provides traction.

Oxygen Dept:

A state where the energy demand is greater than what can be provided by oxygen causing heavy breathing to consume more oxygen.

P

Pace:

A measure of speed; usually measured in minutes taken to run a mile.

Peak:

A point where one is in the best physical shape; scheduled into the training to happen just before a goal race.

Piriformis Syndrome:

Pain in the buttocks resulting from a tight pirifomis muscle pressing the sciatic nerve; can be treated by stretching exercises for the buttocks or in extreme cases, surgery

Plantar Fasciitis:

Inflammation of tissue under the skin of the bottom of the foot.

Plyometrics:

Bounding exercises; any jumping exercise in which landing followed by a jump occurs.

Podiatrist:

A physician that specializes in the evaluation and treatment of the foot.

Pronation:

The condition of having feet that turn in such a manner as to put the body’s weight on the inner edge of one’s foot.

PR/PB:

Personal record or personal best for the fastest time a runner has run for a given distance.

Pyruvate:

Pyruvate is a three-carbon (triose) ketoacid produced in the end stages of glycolysis. It can be reduced to lactate in the cytoplasm or oxidatively decarboxylated to acetyl CoA in the mitochondrion (13). Simply, it is a product of sugar metabolism.

Q

Quarters:

A term referring to a workout consisting of quarter-mile (400 meter) intervals or (repeats).

R

Recovery Run:

Slow to moderate running designed to recover from hard workouts or races and/or maintain aerobic conditioning.

Repeats:

See (intervals)

Rice:

Rest, ice, compression, elevation; the formula for treating an injury.

Runner’s High:

A feeling of euphoria after hard training or a race.

Running Economy:

Refers to how much oxygen you use when you run at a given speed. When economy improves, you are able to run at a smaller percentage of max VO₂ (your maximum rate of oxygen utilization).

Resting Heart Rate:

The number of times your heart beats per minute when you are relaxed and sitting still.

Road Races:

Running contests over streets; all runners can participate.

Runner’s Knee:

Pain usually caused by the knee cap not sliding properly during movement; could be caused by muscular imbalances in the thigh muscles; can be treated with strengthening exercises for the thigh muscles.

S

Sciatica:

Pain running from the low back to the toes related to pressure on the sciatic nerve; the largest nerve in the body.

Second Wind:

Going from feeling tired to being strong again.

Shin Splints:

A lower leg injury where the pain is along the front of the shin which can lead to stress fractures.

Singlet:

The sleeveless top worn by runners.

Slow Twitch:

A type of muscle fiber that contracts slowly, but can perform for a long time.

Speed Work:

Short fast repeats with recovery intervals between. Increases leg turn over, maximizes stamina and race confidence.

Split Times:

The time it takes to run a portion ofthe complete run or race, often measured at mile markers along the course.

Stamina:

The ability to run with good form for a long time; ability to combine speed and endurance.

Stability:

The ability of a shoe to resist excessive foot motion.

Strides:

Short fast but controlled runs of 50 to 150 meters; used both in training and to warm up before a race, builds speed and efficiency.

Supination:

See, “underpronation.”

Supplex:

A high performance nylon fabric common in performance athletic wear and known for its sturdy, cotton like feel, moisture wicking abilities and quick time; brand name of DuPont.

T

Tapering:

Reducing training volume and/or intensity to allow for recovery; usually one tapers before an important race.

Target Heart Rate:

A range of heart rate reached during aerobic training, which enables one to gain maximum benefit.

Tempo Run:

A workout performed at lactate threshold pace; sustained effort runs, usually 20-30 minutes in length, at 10 to 15 seconds slower than 10K race pace. Running at or near lactate threshold will raise your lactate threshold, which should allow you to run faster.

Tendonitis:

Inflammation of a tendon (the tissue by which muscle attaches to the bone.)

Toebox:

The front part of a shoe.

Threshold Runs:

See, “Tempo Run.”

U

Ultra marathon:

A very long race, possibly 100 miles.

Underpronation:

When your feet roll outwards; is less common than overpronation and will show outsole wear on the lateral (outer) side from the heel all the way up to the forefoot.

Upper:

The top part of the shoe.

USA Track and Field:

The National governing body for running in the US.

U.S.O.C:

United States Olympic Committee.

V

Veteran:

International term similar to, “Master” in the US. See, “Master,”

VO₂ max:

Also called maximum aerobic capacity; maximum amount of oxygen that can be utilized by the body; higher VO₂ max generally equals better performance; can be improved with training but has a genetic limit.

vVO₂ max:

vVO₂ max is the minimal running velocity which produces VO₂ max i.e. causes your muscular system to utilise oxygen at its highest possible rate. It is not your maximum running speed. It isn't the pace at which you "breathe" heaviest.

W

Wall:

See, “ Hitting the Wall or Bonk.”

Warm Up:

Slow easy running before a workout or race that raises your heart rate and prepares you for intense activity.

Wicking:

The ability of a fiber to move moisture away from your skin to the surface of the fabric so that it can evaporate and keep you more comfortable.

X

N/A:

Y

N/A:

Z

N/A:

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