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The Next Step Running Club
Glossary of
Running Terms
from Super Dave -
Road Runner Sports
Shortest sprint race outdoors
10,000 meters; 10 kilometers; 6.2
miles
3 3/4 laps of track;
called the "metric mile"
15,000
meters; 15 kilometers; 9.3 miles
Approximately 8 laps of track; 3218m
Half a lap of track
1.864 miles
Dietary regimen where a runner gets 40% of
calories from carbohydrates, 30% from fats and 30% from protein
1 lap around track, also called a "quarter"
5,000 meters; 5 Kilometers; 3.1
miles
Approximately a half-mile;
2 laps around track
4.97 miles
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With
oxygen; usually used to describe exercise of low to moderate intensity
Also called VO2max;
maximum amount of oxygen that can be utilized by the body; also describes a
type of training that increases the amount of oxygen that can be utilized,
i.e., Aerobic Capacity Intervals
Training that improves endurance
The absence of menstrual periods
Without oxygen; usually used
to describe exercise of high to very high intensity
The world-class
marathon training and fundraising program that benefits challenged athletes.
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
see "Lactate Threshold"
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A runner who participates in a race without
registering or paying the entry fee
The first person to break 4 minutes for the mile
Running coach and
director of running camps
Method of determining percent body fat where an
electrical impulse or infrared light are put through the body; easy to use but
approximately 3-6% error possible
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
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 body fat is
recommended for women
Another
term like "hitting the wall"; a state of exhaustion when glycogen stores are
depleted, blood glucose (sugar) levels are low and the only exercise that can
be performed is slow running; typically occurs at around the 20 mile point in
the marathon
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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
Essential nutrient of 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
Supplement to help aid in the burning of fat; little
scientific evidence to support its claims
Slow, easy running done after a workout to
help you recover more quickly
A high-performance polyester fiber used in athletic apparel for its
cotton-like feel, moisture wicking properties and quick dry time; brand name of
DuPont®
Supplement designed to maximally fill the creatine phosphate stores (fuel
for explosive movements like sprinting); little scientific evidence of its
beneficial effects for distance runners
Activities such as swimming and
cycling that are used to increase conditioning and injury prevention for
running or as a means of adding variety to workout schedule
Type of workout to improve the lactate threshold; usually
repetitions of 800 meters to 2-miles performed at the lactate threshold speed
with short recoveries
The
ability of a shoe to minimize the shock of running; while all running shoes
have cushioning, highly cushioned shoes are usually designed for
under-pronators (or supinators) who need additional shock absorption and
maximum flexibility
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Running coach and exercise physiologist
Great American middle distance runner; has held many world and
American records
Not
having enough fluids in the body
Stands for "did not finish" and describes a runner who drops out of a race
See "Muscle Soreness"
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A slow run done at a conversational pace
Minerals such as sodium, chloride and
potassium that are used for normal bodily functions. These minerals are lost
when the body sweats and are replaced through food and fluids.
Chemicals in the brain which create a
feeling of euphoria; said to be the cause of the "runner's high"
Your ability to run for long periods of
time
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Swedish word for speedplay; workout includes
faster running mixed with slower running; adds variety to training and can be
performed in any setting
Type of muscle fiber (cells which compose the muscles) which contract
rapidly and powerfully but fatigue quickly
Essential nutrient of body found in oils and meats;
should comprise approximately 30% of calories in a runner's diet;
overconsumption leads to increases in body fat; can be of three types:
saturated, poly-unsaturated, and mono-unsaturated
Used to describe an exercise intensity
which burns the most fat; science is still debating the appropriate intensity
for maximal fat-burning; note: burning fat at the highest rate does not
necessarily correspond to burning calories at the highest rate
Fundraising program to raise money for
the Brain Cancer Research through marathon training and racing
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1972 Olympic Marathoner; running coach, lecturer and director
of running camps
Basic sugar;
form of sugar into which all carbohydrates are first converted and appear in
the blood
The form in which
carbohydrates are stored in the body; there are two main stores of glycogen -
the liver and the muscles; when glycogen stores are depleted athletes fatigue,
"hit the wall", "bonk"; stores can be maximally filled by eating a high
carbohydrate diet leading up to an event
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13.1 miles; 21.1K
804.5 meters; approximately 2 laps around
track
Micro-tears of
the large muscles of the back of the thigh; can be treated by ice and
stretching and strengthening exercises
A social club of runners that has been described as "a
drinking club with a running problem"; members, called "hashers", are given
colorful nicknames and club runs are modeled after the old English game of
Hares and Hounds; the runs begin when one or two runners, called "hares", set a
trail that the other runners, known as "hounds", try to follow
Contraction of the heart usually measured
as beats per minute
A device that measures the electrical activity of the heart (heart rate);
usually consists of a chest strap and watch-like wrist receiver
Workouts where a runner runs up a hill fast
and jogs down then runs up again; helps develop leg power and aerobic capacity
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International Amateur Athletic Federation;
world-wide organization that governs running
The removable inner part of a running shoe
that sits on top of the midsole and provides cushioning and arch support
Degree of effort or exertion
Type of workout where a set
distance is run repeatedly with a recovery jog between; for example 6 times 400
meters with 100 meters recovery jog
International Olympic Committee; world-wide organization which governs the
Olympic Games
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Fundraising program to raise money for the Arthritis
Foundation through marathon training and racing
Runs used to reach a weekly or monthly
mileage total rather than for a specific benefit
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Currently one of the top US distance runners; American record
holder at 3000m and 5K; 2-time Olympian
A finishing sprint at the end of a race
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Supplement to help add in the burning of
fat; little scientific evidence to support its claims
The running intensity where lactic
acid begins to rapidly accumulate in the blood. Also called anaerobic
threshold; lactate threshold speed is your 10K race pace plus 5-20 seconds or a
heart rate zone between 85-89% of maximum.
A by-product of the body's use of carbohydrates; usually
associated with muscle stiffness and burn after a hard workout
Can refer to two different features of a shoe;
the first is the construction of the shoe or the way the shoe's upper is
attached to the midsole. There are three major types of construction: board
lasting, where the upper is glued to a flexible, shoe-length "board"; slip
lasting, where the upper is stitched directly to the midsole; and combination
lasting, where the forefoot is attached directly to the midsole and the heel is
attached to a board. Last can also refer to the shape of the shoe: straight,
semi-curved or curved. A curved last turns inward from the heel to toe, a
straight last has little or no curve and a semi-curved last is somewhere in
between.
Referring to the
outer side (or little toe side) of a shoe
Runners who raise money for the Leukemia & Lymphoma Society and in
return receive training and travel to a marathon
A record of your training and running that helps
you stay motivated, monitor your progress and spot trends in your running
Longest run of the week;
usually on the weekend
Long, slow
distance; slow running designed to improve endurance
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26.2 miles; 42.2K
Running coach and exercise
physiologist
A runner 40 years
of age or older
The highest number of contractions your heart can make in one minute
The inner side (or arch side)
of a shoe
Denser midsole
material (often gray) added to the medial (or arch side) of the midsole to
provide stability and control excessive pronation
1500m, the international racing distance
closest to the imperial mile; see "1500m"
A tightly woven fabric that's extremely
lightweight and soft; notable for its wind and water resistance, ability to
wick moisture and quick dry time
The part of the running shoe between the upper and outsole that provides
cushioning and support. Most midsoles are made of either EVA (ethylene vinyl
acetate) or polyurethane foam. EVA is lighter and more flexible than
polyurethane, but it is not as durable. It can come in various densities with
gray-colored EVA being denser than white. The denser, gray EVA is usually
placed along the medial side of the shoe to provide stability and motion
control and is often referred to as a "medial post." Some midsoles have
additional cushioning technology such as air, gel, grids, etc.
1609 meters; approximately 4 laps around track
Essential nutrient of body;
must be ingested in the correct amounts in the body; aid in the processes which
use the other nutrients and compose some of the structures of the body; may be
obtained through diet or supplementation; overconsumption can be toxic
The ability of a shoe
to limit overpronation and provide stability
Pain, stiffness, and soreness in a
muscle due to microscopic tears of the muscle usually due to doing more work
than the muscle is used to (also called DOMS or delayed onset muscle soreness)
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Running the second half of a race faster than the first half
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Competition held once every 4 years; highest goal for most runners
Inserts placed inside shoes
to correct biomechanical problems
The bottom-most layer of most running shoes; the layer that contacts the
ground and provides traction
The excessive inward roll of the foot; overpronation can be controlled
through the use of motion control shoes and/or orthotics
Condition when runner trains too much
too soon and leads to fatigue, injury and/or burn-out
A state where the energy demand is
greater than what can be provided by oxygen thus inducing heavy breathing to
consume more oxygen
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Measure of the speed of running; usually
quantified as minutes taken to run a mile; for example a runner may run a 7:00
per mile pace for a marathon
Pain in the buttocks resulting from a tight piriformis
muscle pressing against the sciatic nerve; can be treated by stretching
exercises for the buttocks
Foot injury where there are micro-tears of the arch;
especially painful in the morning; can be treated by stretching the arch and
calves; massage with hands or rubbing foot on golf ball or shaving cream can;
if untreated can lead to heel spurs (spur of bone from the heel bone)
Scheduling your training so that
your best performance is timed for a goal race or event
Personal Record or Personal Best; fastest time a
runner has run for a given distance
One the best American distance runners in history; known for
his ferocious competitiveness; killed in car crash at the age of 24 in 1975;
two movies have been made of his short career
The natural, inward roll of the foot;
pronation begins when heel contacts the ground, the foot then rolls inward to
absorb shock and transfer weight to the ball of the foot as it prepares to push
off. It is a natural and necessary motion for running and walking.
Essential nutrient of body
found in meats, eggs, dairy products, beans and nuts; should comprise
approximately 15-25% of calories in a runner's diet; converted into the body's
structures-bones, muscles, organs, etc.; overconsumption is converted to fat
Supplement to help add in the
burning of fat; little scientific evidence to support its claims
Jargon for a quarter
mile or 400 meters; often used when describing workouts where runners run
400-meter (or quarter) repeats
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Slow to moderate running to recover from hard workouts or races
and/or maintain aerobic conditioning
See "Intervals"
The number of times your heart
beats per minute when you are relaxed and still; usually measured first thing
in the morning before getting out of bed
An acronym for rest, ice, compression and
elevation; a procedure for treating certain injuries
A term used to describe a shoe's ability to
smoothly transfer a runner's weight from heel-strike to toe-off
Running contests over streets; all
runners can participate
"Boston Billy"; has won the prestigious Boston and New York City marathons
each 4 times
Road Runners Clubs
of America; organization to which most running clubs in the US belong; provide
information and resources for running clubs
Feeling of euphoria some runners feel
after a long, hard run or race (see Endorphins)
Knee pain usually caused by the knee
cap not sliding properly during movement; may be related to muscular imbalances
within the thigh muscles; can be treated with strengthening exercises for weak
muscles (usually the inner thigh muscle)
The amount of oxygen consumed at a given running speed; a
runner who consumes less oxygen at this running speed as compared to another
running is said to be more "economical"
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1984 Olympic Gold Medalist in the marathon; American marathon
record holder
Pain running
from the low back to the toes related to pressure on the large nerve
innervating this areathe sciatic nerve; should be evaluated by physician
Feeling of more energy and
less effort some runners feel after 15-20 minutes of running
Lower leg injury where there is pain
along the shin bone; usually caused by excessive pronation or weak shin
muscles; treat with ice and stretching and strengthening exercises; can lead to
stress fractures
1972
Olympic Gold Medalist in the marathon; his victory spurred the running boom of
the 1970's
A light weight tank
top worn by runners
Process of determining body composition where several folds of skin are
measured for thickness and then used to calculate percent body composition
Type of muscle fiber
(cells which compose the muscles) which contract slowly but can perform for a
long time
Short, fast
intervals with recovery jogs between; increases your leg turnover and maximizes
your stamina and race confidence
Denotes the time it takes to run a portion of a total run
(often measured at mile markers or other distinctive points along the way); for
example, a runner may run a 7:00 mile split between miles 4 and 5 of a 10K
(6.2-mile run)
The ability
of a shoe to resist excessive motion; usually used to describe shoes designed
for neutral runners or mild over-pronators
Your ability to combine speed and endurance
Movements against
resistance to develop muscular strength; usually weight training/lifting
weights
Movements designed
to increase a muscle's flexibility; best method is still being debated but it
appears that consistently stretching is the key to increasing flexibility
Short, fast but controlled
runs lasting 15-45 seconds followed by full recovery; benefits include faster
leg turnover and improvements in running form
See "Underpronation"
A high-performance nylon fabric common
in performance athletic wear and notable for its sturdy, cotton-like feel,
moisture wicking abilities and quick dry time; brand name of DuPont®
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Reducing your mileage several days to three
weeks before an important race to ensure peak performance on race day
Type of workout to improve
the lactate threshold; usually consists of 15-30 minutes of running at the
lactate threshold speed
The
front portion of a shoe. Also known as the forefoot
Measured oval where races of varying distances
are contested; usually measure 400 meters around; 4 laps equals approximately 1
mile
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Races longer than a marathon (26.2
miles)
The lack of sufficient inward motion of the foot; highly cushioned,
flexible shoes are recommended to absorb shock and allow the foot to pronate
naturally
Process
of determining body composition where a person's weight, while submerged in
water, is used to calculate percent body composition; considered the best
method for calculating percent body fat
The top portion of the shoe, usually made of
leather, synthetic leather or mesh material
National governing body for running in the US
United States Olympic
Committee; US organization that governs the Olympic Games
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Essential nutrient of body; must be
ingested in the correct amounts in the body; aid in the processes which use the
other nutrients; may be obtained through diet or supplementation;
overconsumption can be toxic
Also called maximal aerobic capacity; maximum amount of oxygen that can be
utilized by the body; higher V02max generally equals better performance; can be
improved with training but has a genetic limit
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A state of exhaustion when your body runs out of
glycogen or energy; usually around the 20 mile point in a marathon (also
"Bonk")
Slow, easy running
before a workout or race that raises your heart rate and prepares you for more
intense activity
Essential
nutrient of body; runners should drink enough throughout the day to maintain
clear urine and enough after a run to return to their pre-run body weights
The ability of a fiber to move
moisture from your skin to the surface of the fabric so that it can evaporate
and keep you more comfortable
Currently one of the top US distance runners; American record
holder at 15K; 2-time Olympian
Running and track and field championships held once
every 2 years; almost as prestigious as the Olympics
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