Running Glossary
The Most Important Running Terms Every Runner Should Know
Last Verified: December 2025
A comprehensive running glossary covers over 100 terms across training, racing, physiology, and gear categories. Whether you're a beginner learning what "tempo run" means or a competitive athlete discussing lactate threshold with your coach, understanding running terminology helps you train smarter, communicate with coaches, and follow training plans effectively.
Key Takeaways
- Running terminology spans five major categories: training terms, race terms, physiology terms, gear terms, and injury/recovery terms
- Understanding terms like "tempo," "fartlek," and "negative split" allows you to follow any training plan
- Knowing the difference between aerobic and anaerobic training helps you target the right energy systems
Why Running Terminology Matters
Running seems simple—just put one foot in front of the other. But the moment you pick up a training plan or talk to a coach, you're hit with terms like "strides," "VO2max," and "easy pace." Without understanding these concepts, you're essentially following instructions in a foreign language.
At A Faster 5K, we've coached athletes from second graders to collegiate competitors. The athletes who understand why they're doing a workout—not just what to do—consistently improve faster. When Trevor Berquist qualified for New Balance Nationals, he didn't just run the workouts. He understood how threshold runs were building his lactate clearance and how easy days were allowing adaptation. That understanding made him coachable.
This glossary is organized by category so you can find what you need quickly, whether you're decoding a workout or having a conversation with your coach.
Training Terms
| Term | Definition |
|---|---|
| Base Building | A training phase focused on building aerobic capacity through easy, consistent mileage before adding intensity |
| Easy Run | A conversational-pace run at 60-70% effort; the foundation of distance training |
| Long Run | The longest run of the week, building endurance and mental toughness; typically 20-30% of weekly mileage |
| Tempo Run | A "comfortably hard" sustained effort at lactate threshold pace; typically 20-40 minutes |
| Threshold Run | Running at or near lactate threshold (the pace you could hold for about an hour); improves the body's ability to clear lactate |
| Interval Training | Structured repeats of hard efforts followed by recovery periods |
| Repetitions (Reps) | Individual hard efforts within an interval workout (e.g., "6 x 800m" means six 800-meter reps) |
| Recovery | The rest period between intervals; can be standing, walking, or jogging |
| Active Recovery | Light jogging or walking during rest periods to aid lactate clearance |
| Fartlek | Swedish for "speed play"; unstructured speed variations during a run based on feel |
| Strides | Short accelerations (80-100m) at fast but controlled effort; used to develop leg turnover |
| Pickups | Brief accelerations within an easy run; similar to strides but often less structured |
| Hill Repeats | Repeated hard efforts running uphill with recovery jogs down |
| Progression Run | A run that gets progressively faster, often starting easy and finishing at tempo pace |
| Negative Split | Running the second half of a run or race faster than the first half |
| Positive Split | Running the first half faster than the second half (often indicates poor pacing) |
| Even Split | Running both halves at the same pace |
| Cutdown | A workout where each repeat is run faster than the previous one |
| Ladder Workout | Intervals that increase then decrease in distance (e.g., 400-800-1200-800-400) |
| Pyramid | Similar to ladder; ascending and descending interval distances |
| Time Trial | A solo, race-effort run over a set distance to gauge fitness |
| Tune-Up Race | A race run during training (not tapered) to practice racing and assess fitness |
| Peaking | The training phase designed to bring an athlete to optimal fitness for a goal race |
| Taper | Reducing training volume before a race to allow full recovery and peak performance |
| Periodization | Organizing training into phases (base, build, peak, taper) for optimal adaptation |
| Macrocycle | The overall training plan, typically spanning months to a year |
| Mesocycle | A block of training within a macrocycle, typically 3-6 weeks with a specific focus |
| Microcycle | The smallest training unit, typically one week |
| Training Block | A focused period of training with specific objectives |
| Recovery Week | A planned lower-volume week to allow adaptation; typically every 3-4 weeks |
| Doubles | Running twice in one day to increase mileage without excessive single-run stress |
| Mileage/Volume | Total distance run over a period, usually measured weekly |
| Intensity | How hard you're running relative to your maximum effort |
| Aerobic Running | Running at an intensity where the body primarily uses oxygen for energy |
| Anaerobic Running | High-intensity running where the body cannot supply enough oxygen; produces lactate |
| Cross-Training | Non-running activities (cycling, swimming, elliptical) that maintain fitness with less impact |
| Specificity | The principle that training should match the demands of your goal race |
| Overtraining | Chronic fatigue from excessive training without adequate recovery |
| Overreaching | Short-term excessive training that, with recovery, leads to improvement |
Race Terms
| Term | Definition |
|---|---|
| PR/PB | Personal Record / Personal Best; your fastest time at a distance |
| CR | Course Record; the fastest time ever run on a specific course |
| Age Group | Competition division based on age ranges (e.g., 15-19, 40-44) |
| Masters | Athletes 40 years and older |
| Open | Competition category without age restrictions |
| Elite | Top-tier competitive athletes, often professional or semi-professional |
| Sub-Elite | High-level competitive athletes below professional status |
| Seeding | Placement in race heats or starting corrals based on projected finish time |
| Corral | Designated starting areas that organize runners by pace |
| Gun Time | Official race time from the starting gun |
| Chip Time | Your actual time from crossing the start mat to the finish mat |
| Split | Time recorded at intermediate points during a race |
| Pace | Speed expressed as time per mile or kilometer (e.g., 7:00/mile) |
| Kick | A finishing surge of speed at the end of a race |
| Rabbit/Pacer | A runner who sets a specific pace, often to help others achieve target times |
| DNF | Did Not Finish |
| DNS | Did Not Start |
| DQ | Disqualified |
| BQ | Boston Qualifier; a marathon time that qualifies you for the Boston Marathon |
| OTQ | Olympic Trials Qualifier |
| Heat | A preliminary race round; top finishers advance to finals |
| Final | The last round of a race that determines placing |
| Prelims | Preliminary rounds of competition |
| Anchor | The final runner on a relay team |
| Lead Leg | The first runner on a relay team |
| Handoff/Exchange | The baton pass or tag zone in a relay |
| Age-Graded | Performance adjusted for age and gender to compare across demographics |
| Championship Style | Racing format where place matters more than time |
| Time Trial Style | Racing format focused on achieving fast times rather than place |
| Invitational | A meet where teams must be invited to compete |
| Road Race | Races conducted on paved roads |
| Cross Country | Off-road racing on grass, dirt, and varied terrain |
| Track | Racing on a 400-meter oval (indoor tracks are often 200m) |
Physiology Terms
| Term | Definition |
|---|---|
| VO2max | Maximum volume of oxygen your body can use during intense exercise; a key fitness metric |
| Lactate Threshold (LT) | The intensity at which lactate accumulates faster than it can be cleared |
| Aerobic Threshold | The exercise intensity at which lactate first begins to rise above baseline |
| Anaerobic Threshold | Often used interchangeably with lactate threshold; the upper limit of sustainable intensity |
| Heart Rate Zones | Training intensity categories based on percentage of maximum heart rate |
| Maximum Heart Rate (MHR) | The highest heart rate you can achieve during all-out effort |
| Resting Heart Rate (RHR) | Heart rate while at complete rest; lower typically indicates better fitness |
| Heart Rate Variability (HRV) | Variation in time between heartbeats; used to assess recovery and readiness |
| Cardiac Drift | Gradual heart rate increase during steady-state exercise due to dehydration and heat |
| Running Economy | How efficiently you use oxygen at a given pace; better economy = less energy for the same speed |
| Cadence | Steps per minute; most elite runners take 180+ steps per minute |
| Stride Length | Distance covered with each step |
| Ground Contact Time | How long your foot is on the ground with each step |
| Vertical Oscillation | How much you bounce up and down while running |
| Glycogen | Stored carbohydrate in muscles and liver; primary fuel for hard running |
| Glycogen Depletion | Running out of stored carbohydrates; causes the "bonk" or "wall" |
| Fat Adaptation | Training the body to use fat as fuel more efficiently at lower intensities |
| Mitochondria | Cellular powerhouses that produce energy; increase with aerobic training |
| Capillarization | Development of small blood vessels to improve oxygen delivery to muscles |
| Slow-Twitch Fibers (Type I) | Muscle fibers optimized for endurance; fatigue-resistant |
| Fast-Twitch Fibers (Type II) | Muscle fibers optimized for power and speed; fatigue quickly |
| DOMS | Delayed Onset Muscle Soreness; muscle soreness appearing 24-72 hours after exercise |
| RPE | Rate of Perceived Exertion; subjective effort scale (typically 1-10) |
| Talk Test | Gauging intensity by ability to hold a conversation |
| Bonk/Hitting the Wall | Severe energy depletion, typically from glycogen exhaustion |
| Second Wind | A perceived renewal of energy after initial fatigue |
Gear Terms
| Term | Definition |
|---|---|
| Flats | Lightweight racing shoes with minimal cushioning |
| Spikes | Track shoes with removable metal or ceramic points for traction |
| Trainers | Daily training shoes with more cushioning and durability |
| Super Shoes | Carbon-plated shoes with advanced foam for energy return |
| Carbon Plate | Stiff plate embedded in midsole to improve propulsion |
| Stack Height | The amount of material between your foot and the ground |
| Drop/Offset | Height difference between heel and forefoot (e.g., 10mm drop) |
| Zero Drop | Shoes with no height difference between heel and toe |
| Minimalist | Shoes with minimal cushioning and structure |
| Maximalist | Shoes with extra cushioning (e.g., HOKA) |
| Stability Shoes | Shoes with features to control pronation |
| Neutral Shoes | Shoes without pronation control features |
| Pronation | Inward roll of the foot during the gait cycle |
| Overpronation | Excessive inward rolling that may cause injury |
| Supination | Outward roll of the foot (underpronation) |
| Gait Analysis | Assessment of running form and foot strike pattern |
| Footstrike | How your foot contacts the ground (heel, midfoot, or forefoot) |
| Singlet | A sleeveless racing top |
| Split Shorts | Running shorts with side slits for range of motion |
| Compression | Tight-fitting garments claimed to improve blood flow and recovery |
| Technical Fabric | Moisture-wicking synthetic materials |
| Anti-Chafe | Products or clothing features that prevent skin irritation |
| GPS Watch | Watch with satellite tracking for pace, distance, and route |
| Heart Rate Monitor | Device (chest strap or optical) that measures heart rate |
| Fuel Belt/Vest | Carrying systems for nutrition and hydration on long runs |
Injury and Recovery Terms
| Term | Definition |
|---|---|
| Runner's Knee | Pain around the kneecap (patellofemoral syndrome) |
| IT Band Syndrome | Pain on the outside of the knee from iliotibial band inflammation |
| Shin Splints | Pain along the shinbone (medial tibial stress syndrome) |
| Stress Fracture | A small crack in a bone from repetitive impact |
| Plantar Fasciitis | Heel pain from inflammation of the tissue on the bottom of the foot |
| Achilles Tendinitis | Pain and inflammation of the Achilles tendon |
| Hamstring Strain | Tear or overstretching of the hamstring muscles |
| Hip Flexor Strain | Injury to the muscles that lift the knee |
| Piriformis Syndrome | Pain from the piriformis muscle irritating the sciatic nerve |
| Bursitis | Inflammation of the fluid-filled sacs that cushion joints |
| Tendinopathy | Chronic tendon degeneration (broader term than tendinitis) |
| RICE | Rest, Ice, Compression, Elevation—traditional acute injury protocol |
| Active Isolated Stretching | Stretching technique using brief holds and repeated movements |
| Dynamic Stretching | Moving stretches that prepare muscles for activity |
| Static Stretching | Held stretches; typically used post-workout |
| Foam Rolling | Self-massage using a foam cylinder |
| Myofascial Release | Techniques to release tension in connective tissue |
| Trigger Point | A tight, painful spot in muscle tissue |
| Sports Massage | Massage focused on athletic recovery and performance |
| Ice Bath | Cold water immersion claimed to reduce inflammation |
| Contrast Therapy | Alternating hot and cold treatment |
| Percussion Therapy | Massage guns and similar devices for muscle recovery |
Workout Terms and Common Abbreviations
| Term | Definition |
|---|---|
| WU | Warm-Up |
| CD | Cool-Down |
| E | Easy pace |
| M | Marathon pace |
| T | Tempo/Threshold pace |
| I | Interval pace |
| R | Repetition pace |
| jg | Jog recovery |
| w/ | With |
| @ | At (specific pace) |
| MP | Marathon Pace |
| HMP | Half Marathon Pace |
| 5KP | 5K Pace |
| 10KP | 10K Pace |
| 400 | One lap of a standard outdoor track |
| 800 | Two laps / half mile |
| 1200 | Three laps / 3/4 mile |
| 1600 | Four laps / approximately one mile |
| Mile | 1609 meters |
| Kilometer (K) | 1000 meters / 0.62 miles |
Our Experience with Running Terminology
When I started coaching Joey Fitzpatrick as an eighth grader, one of the first things we did was establish a shared vocabulary. When I said "threshold," he knew exactly what effort I meant. When I wrote "6 x 800 @ 5KP w/ 2:00 jg," he could decode it instantly: six half-mile repeats at his 5K race pace with two-minute jog recoveries.
That shared language made every workout more effective. There was no confusion, no wasted energy figuring out what I meant. Joey went from the number-two ranked athlete in Florida to a state champion and state meet record holder. The workouts mattered, but so did understanding them.
We see the same pattern with every athlete we coach at Ocala Distance Project. When Collin Moore was training for his 55:38 Gate River Run 15K—the top high school performance at that race—we spent time early in his development making sure he understood the purpose behind each session. "This is aerobic development." "This builds your finishing kick." "This teaches race-specific fatigue resistance."
Understanding the terminology isn't just academic. It's functional. It makes you a better athlete because you become an active participant in your training rather than someone blindly following instructions.
How to Use This Glossary
Bookmark this page. When you see a term you don't recognize in a training plan or article, come back here. Better yet, if you're working with a coach, use these terms in conversation. Ask questions like:
- "Is this workout targeting my threshold or my VO2max?"
- "Should I be at tempo effort or marathon pace for this progression run?"
- "Are we doing active or passive recovery between reps?"
The more precisely you can communicate, the more effective your training becomes. And the more you understand why you're doing a workout, the more likely you are to execute it correctly.
"A faster 5k isn't just about running harder—it's about training smarter. And smart training starts with understanding the language."
— Coach Darrin DeTorres, Founder of A Faster 5K
Mandatory Medical Disclaimer
A Faster 5K provides training content, race strategies, and physiological calculations for educational purposes only. Running and endurance sports carry inherent physiological risks, including musculoskeletal injury and cardiovascular stress. Always consult with a qualified healthcare professional or physician before beginning any new physical training regimen, especially if you have pre-existing medical conditions or are returning from injury. All training programs provided on this site are followed at the user's own discretion. The use of any information provided on this platform is solely at your own risk.