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Runner Glossary
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
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"
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
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
Mirroring the warm-up, the cool-down is a period of light jogging and stretching designed to
protect the body from the shock of a sudden stop. It gradually returns the body to its resting
condition (slow heart rate and relaxed breathing). It's a great opportunity to work on your
flexibility by spending a few minutes stretching those leg muscles.
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
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"
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
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
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
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
Hill workouts are repeated strong, fast runs up a gradual hill. Your pace is the same as in
stamina workouts, but the effort is more difficult due to the incline. Your effort level is
hard to very hard. For starters, run up the hill for 45-60 seconds- once, twice...up to 8
times. Jogging back down the hill to the starting point serves as the recovery. Heart rate
target zone is 90-95% of maximum.
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
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
A finishing sprint at the end of a race
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
Long runs are easy runs that test your endurance boundaries. They are performed at a
"conversational" pace, meaning that you can talk and run at the same time. They can
be as short as 20 minutes or as long as 3 hours. It just depends on your ability level and
time! While building your long runs, feel free to take short walking breaks. Time on your feet
is what's important, not pace. Heart rate target zone is less than or equal to 75% of
maximum.
Long, slow distance; slow running designed to improve endurance
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)
Running the second half of a race faster than the first half
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
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
Workouts are sometimes described in what looks like some complicated physics equation. Here's
the key to breaking the code.
Stamina Workout: 4 x 3 min w/1-min easy jog.
This means, after your warm-up of 5-10 minutes, you run for 3 minutes at your stamina effort
(moderately hard). Then you slow to a jog for 1minute to let the body recover from the faster
running. After the minute, you begin another 3 minutes at your stamina pace. You repeat this
combination of faster running and slower running for the number of times listed, in this case
4. You then cool-down for 5-10 minutes. In total you have a 36-minute run: 10-minute warm-up,
12-minute workout (4 x 3), plus recovery jogs totaling 4 minutes, and a 10 minute cool-down. If
you were supposed to run for 40 minutes, then just add 2 minutes to both your warm-up and
cool-down.
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