New to running? Want to get your head around the running jargon out there? Well here is a start for you;
Anaerobic threshold (AT)
The intensity level of exercise at which your aerobic energy system can no longer support most of your body's needs.
The curved structures, arch-like in appearance, which span the length of each of your feet.
The study of movement via the application of physics and mechanics.
Brought about from new electronic timing devices, often in larger fun runs. A 'chip time' is the time given to a participant inbetween when they cross the timing mats/arch at the start line and then again at the finish line.
Slower running, jogging or walking, plus stretching activities, which you complete after a training session or race to loosen your muscles and get rid of the lactic acid that has built up in your body.
Completing each half of a race in the same amount of time.
This means 'speed play' in Swedish, and describes variable pace running, which is a mix of jogging or slower running, running at a moderate pace, and short, fast bursts of running.
A common training session in Australia is 'Mona Fartlek'. This is where you run non stop for 20minutes. The session includes 2 x 90 second hard efforts, with 90seconds easier running for recovery, then 4 x 60seconds with 60seconds recovery, 4 x 30seconds with 30 seconds recovery and 4 x 15seconds with 15seconds recovery.
Gait, or Running gait
This refers to the cycle between when one of your feet hits the ground through to the next time the same foot hits the ground again as you run.
Often in a race you will see 'gun time' and 'chip time'. Gun time refers to the time a participant is given when from when a race is started (aka by a gun) and when your timing device activates at the finish line.
As it sounds, involves you going up hill. Usually it involves numerous repetitions, for example 8 x 1minute hard uphill, with a jog/walk back recovery, or less reps with longer duration.
Intervals, or Interval training
Common type of training, whereby you do fast efforts, mixed with a stationary recovery. This can be for a set distance, or a set period of time. For example, you might do 5 x 4minute efforts with 2minutes recovery, or 5 x 1km efforts with 2minutes recovery. Of course the distances and recoveries can vary based on your needs.
Often a painful, yet rewarding feeling brought on by hard exercise. It is a substance that forms in your muscles which is caused by the incomplete breakdown of glucose. Common in events from 400m - 1500m.
Maximum heart rate (MaxHR)
The highest heart rate that you can achieve during training. A simple formula to use for seeing what your maximum heart rate is, is 220 (beats per minute) minus your age.
Completing the second half of a race in a faster time than the first half. Runners often brag about this after a race if achieved!
An excessive inward roll of a runner's foot before toe-off.
When a runner's foot remains on its outside edge after the heel strikes the running surface, rather than pronating.
Someone designated to run at the front of a race and set the speed of it. Pacemakers are often referred to in elite events, in high profile races, where athletes are trying to run fast times.
This starts just after your heel makes contact with the ground. Pronation is a normal and necessary part of walking and running, and refers to the distinctive, inward roll of your foot as the arch collapses.
Stands for 'personal best', as in a personal best time for completing a distance.
Repetitions, or Reps
Repetitions are the number of work intervals you complete in a single set. For example, a training prescription of 3 x 200m constitutes one set of three repetitions of 200m runs.
Common term in Australia which implies that a runner will complete a run at a higher intensity that an easy jog. A session can be something like track, hills, fartlek, intervals etc.
Refers to a certain number of repetitions. For example, a training prescription of 2 x (3 x 200m) constitutes two sets of three repetitions of 200m runs.
A term used to identify a time within a race. For example, a 5km split within a 10km race.
Strides are short, fast, yet controlled runs of 50m to 150m, which you can use both in training and as a way of warming up prior to a race. Strides are best done after a few minutes of simple jogging.
This is the opposite of pronation. Supination is an outward rolling of your forefoot which naturally occurs in your running cycle at toe-off.
The process of gradually reducing your running load in the last week or two before a running event such as a half marathon race. There are plenty of different theories out there on tapering for you to research!
Another part of your running gait. The toe off is when your foot leaves the surface you are running on.
A standard 400m athletics track is usually referred to as 'a track'. Here, a runner can train or race at a usually faster pace than elsewhere, knowing they can get exact times for the distance travelled.
The maximum amount of oxygen that you can take in from the atmosphere and then transport to and use in your body's tissues. This can be referred to as your 'maximal oxygen consumption'.
Routine you can carry out before strenuous exercise, such as running, to achieve optimal body temperature, and to prepare physically and psychologically for the exercise to come. For runners, it usually consists of 5-15minutes of gentle jogging and/or walking, plus stretches and sometimes run through's.