Ready to start running but have no clue what the heck it means to do a "tempo" run or hit the track for "repeats"? This cheat sheet for runners' speak will have you sounding like a pro faster than your next PR.
So you've decided you want to become a runner. Smart move! The everywoman activity has been proven to help with everything from weight loss, to heart health, to depression, and may even help you live longer! Plus, unlike, say, cycling or surfing, it's a super convenient and wallet-friendly sport -- all you need is the right pair of shoes and a positive 'tude.
As accessible as running is, though, you may find yourself a little lost when your runner friends start dropping words like "splits," "strides," and "supination." Want to officially feel like you're in the club? Study up on these 15 common running terms adapted from The Runner's World Big Book of Running for Beginners:
Bib: The sheets printed with numbers (called “bib numbers”) used to identify each runner in a race.
Carb-loading: The practice of increasing the percentage of carbs in your diet during the days leading up to an endurance event that lasts 90 minutes or longer, such as a marathon or halfmarathon. Carb-loading stores glycogen (see definition below) in the muscles and liver so that it can be used during the race; it is most effective when done along with a taper. It has been shown to improve runners’ performance and help prevent them from running out of energy during the race.
Chafing: Bloodied, blistered, irritated skin caused by friction that happens after clothing-on-skin or skin-on-skin rubbing.
Glycogen: The form of carbohydrates that is stored in your muscles and liver and is converted to glucose for energy during exercise. The amount of stored glycogen depends on your level of training and the amount of carbohydrates in your diet.
Iliotibial band: A thick, fibrous band that connects your hips and knees. It helps to flex and rotate your hips and stabilize and extend your knees. It can easily become strained, leading to iliotibial (IT) band syndrome, if you increase your mileage too quickly. The IT band is also often irritated if you regularly run on canted roads.
Overpronation: Excessive inward roll of the foot, which can cause pain in the foot, shin, and knee.
Pace: How fast you’re running, usually expressed in terms of minutes per mile. Your running pace at a given effort level will vary greatly from day to day, depending on the weather, your fatigue level, and numerous other factors. While it’s good to have a general idea of how fast you’re running, it’s best not to assess your fitness based on hitting certain paces all the time. Doing so usually leads to working too hard and can drain much of the enjoyment from your running life. When you’re first starting to work out, it’s better to base your workouts on duration, or the time you spend exercising. As you gain fitness, you’ll naturally speed up.
Personal record (PR): Term used to describe a runner’s farthest or fastest time in a race. Also called a personal best (PB).
Repeats: The fast segments of running that are repeated during a workout, with recovery in between. If you’re training for a marathon, you might run 1000-meter repeats six times. For shorter races, like 5-Ks, you might do shorter repeats of 400 meters or so at your goal race pace.
Speedwork: Also called intervals or repeats, speedwork refers to any workout run at a faster-than-normal pace. Speedwork is often done at a track but can be done on a treadmill or a flat stretch of road. It’s performed to increase cardiovascular fitness.
Splits: The time it takes to complete any defined distance. If you’re running 800 meters, or two laps, you might check your split after the first lap to shoot for an even pace.
Strides: Also called striders or “pickups,” these are typically 80- to 100-meter surges that are incorporated into a warmup or a regular workout. Strides increase heart rate and leg turnover; they get your legs ready to run. Strides are run near 80 percent of maximum effort, with easy jogging in between.
Supination: The insufficient inward roll of the foot after landing. This places extra stress on the foot and can result in iliotibial (IT) band syndrome, Achilles tendinitis, and plantar fasciitis. Runners with high arches and tight Achilles tendons tend to supinate.
Tempo: When runners talk about doing a “tempo run,” they usually mean a sustained, faster-than-usual run of 3 to 6 miles at the pace they could sustain for an hour in a race. Tempo runs are said to feel “comfortably hard” -- you have to concentrate to keep the effort going but aren’t running with as much effort as a sprint or 5-K race. Tempo runs are a good way to boost your fitness without doing hard track workouts.
The wall: Typically refers to a point when a runner’s energy levels plummet, breathing becomes labored, and negative thoughts begin to flood in; this often happens at mile 20 of a marathon. Experts say that it usually happens two-thirds of the way through any race, no matter the distance. Hitting the wall often occurs because you’ve run out of fuel and need carbohydrates (like a sports drink or an energy gel) that the body can convert into fuel for the muscles to use.
