Running Terms You’re Too Afraid to Ask the Meaning Of
For a sport that seems ridiculously simple, running can be VERY confusing. ESPECIALLY if you’re reading running publications and articles. There are a ton of running terms that aren’t intuitive! It doesn’t matter if you’re new to running or training for a new goal, we’ve created a cheat sheet of running terms you’ll hear in the Badass Lady Gang or around the running world that you’re too afraid to ask, “WHAT DOES THIS MEAN?”. Let’s get into it!
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Bib: A piece of paper worn on the front of a runner’s shirt with a number on it worn during organized races/events.
Bonk/”Hitting the wall”: Sudden fatigue and loss of energy which is caused by the depletion of glycogen stores in the liver and muscles. Think fuzzy, tired, and like you’re moving through peanut butter. Or like you have the world’s worst hangover and someone asked you run a marathon. NOT FUN.
Carbo Loading: Carb-loading is a practice runners deploy in the days leading up to an endurance race or run where athletes will up the percentage of calories they get from carbs in the day(s) before an endurance race to max out their glycogen stores. Glycogen is stored in your muscles and liver so that it can be easily accessed and used during a long run/race. BUT, carbo-loading doesn’t work the same way in men and women. For most women experiencing a menstrual cycle, if you’re in the high hormone phase, because of what’s happening with the female sex hormones Progesterone and Estrogen, you aren’t able to access or store glycogen as you do in the low hormone phase. Your body wants to hold onto it so you need to make sure that you’re supplementing intense exercise or endurance activities mid exercise. LONG STORY SHORT, if you’re in the high-hormone phase, carbo-loading doesn’t work for women.
Chafing: When your sports bra, pants, shorts, etc. rub you raw. What we recommend to prevent chafing: Chafe cream like Body Glide, 2skin, mega babe, or KT tape under your sports bra.
Chip: A device that captures your time during an organized race. (The chip may be on your bib or tied to your shoe.)
Chip Time: Refers to your time captured in a race that corresponds to when you crossed the starting line and finish line in lieu of “gun time”.
Conversational Pace: Sometimes called “easy” pace running refers to warm-ups, cool-downs, recovery runs, and long runs that are generally completed in the range of 59-74% of VO2max or 65-79% of your HRmax. (But it rarely feels easy for most runners.) In general, conversational pace is running at a slow, strong, steady pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Running at your conversational pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.
Corral: Not to be confused with coral, corral refers to the location you are herded into like cattle before the start of a race. (Often corresponds to a number or a letter as well as a “wave”.)
Cross-Training: Workout that elevates your heart rate and works complimentary muscle groups to running. (Think: Cycling, indoor cycling, strength training, elliptical, swimming, walking, dancing, hiking, pilates, yoga, etc.) In the BALG training experiences and running plans, we do not consider strength training cross-training. We treat them as two separate activities because we know that 99% of you hate strength training :).
Energy Gel: Quick hits of energy to be used during exercise. BUT, mid run nutrition is more than just energy gels. Popular brands: Maurten, Clif blocks, UCann. A WORD ON ENERGY GELS- Dialing in your mid-run nutrition can be a game-changer. Real food > energy gels.
Fartlek: A Swedish word for Speedplay! A loosey-goosey form of speedwork. No set distance or time, just toss them in when you want.
Flex Day: A day to substitute a run with cross-training or rest. (Or an easy/conversational-paced run if you just want to run.)
Goal Pace: The pace per mile/km you intend to race at. (Looking to break 2 hours in the half marathon? Your goal pace is a 9-minute, 7-second mile, or 5 minutes 41 seconds per km.)
Gun Time: Refers to how a race time is captured. If a race uses gun time, the time will start the moment the gun is fired instead of when you cross the starting line.
Heart Rate: How many times your heart beats in a minute. May athletes use heart rate data to monitor their effort level. Most runs are completed in the 60-70% HR range. Everyone is different and in order to establish your true heart rate zones, you must do a V02 Max test and update it throughout training.
Hills/Hill Repeats A workout that includes running uphill HARD and recovering on the downhill by walking or running (or as prescribed in your training plan). Then, you repeat the sequence a set number of times. Builds leg strength, speed, aerobic capacity, confidence, and develops your running form. How steep is up to you! Our advice, you know what a hill looks like. Keep it simple.
Intervals: The number of times you repeat a sequence.
Interval Pace: VO2max Intervals. Intervals are “hard” but not all-out running. If a workout calls for “hard” runs, then go by feel, and imagine mile race pace, as the intensity of each run. The purpose is to stress your aerobic power (VO2max).
Ladder: Type of speed work /track workout that starts at a high or low point (distance/pace) and works its way up or down like a ladder.
Long Run: The cornerstone of any endurance running training plan, the long run builds strength, endurance, confidence, and a will to live. (OK, that last one is an exaggeration.)
Long-Term Goals: Goals we set that we know will take a long time to achieve, i.e., run my first half or full marathon. Long-term goals require patience and persistence because they aren’t attained quickly or easily. Moon-shot, seemingly impossible goals are long-term (often outcome-based) goals.
Low Energy Availability: Low Energy Availability is a state when we don’t have enough energy (calories/food) to support all of the physiological functions needed to maintain optimal health. When you are in a calorie deficit, you are in a low energy availability state. So all those low-calorie diets? DANGEROUS. UNHEALTHY. POISON PUNCH.
Mighty Networks: The online platform we at the Badass Lady Gang use for our online community! CLICK HERE to join us to make new friends, talk about all things running, and exchange tips, tricks, and your share your running ups and downs!
Negative Split: Strategy to execute a workout or race. The first half is run slower than the second half.
Out and Back: A route that has runners running out to a turnaround spot, then running back to the starting point. **A great way to give and receive high fives.**
Outcome Goal: Outcome goals live in quantitative land. “I want to break 2 hours in a half marathon” or “I want to run 26.2 miles” are both black and white outcome goals. There’s no, “Not sure if I did what I set out to do” because you have a clear finish line or time that can be checked off when the goal is accomplished.
Overuse Injury: The bane of a runner’s existence! An overuse injury is the result of too much running and not enough strength work, functional work, mobility work, and most importantly, recovery. ALWAYS listen to your body and never run through pain. If you can see a physical therapist who sees runners, see a physical therapist to not only treat injuries but prevent them. Examples of overuse injuries can include (and aren’t limited to) shin splints, plantars faciitis, runner’s knee, and tendonitis.
PB/PR: ‘Personal best (PB)’ and ‘personal records (PR)’ are forms of measuring success for outcome and process goals. PB refers to a feeling, and PR refers to a time in a race or distance.
Physical Therapist (PT): Superheroes who help us prevent (prehab) and rehab our injuries. ALL RUNNERS who can see PT’s should.
Process Goals: Process goals are less black and white and live in qualitative land. They’re all about the experiences we encounter throughout our journey towards our long-term/outcome goals. IT’S ALL ABOUT THE PROCESS.
Progression: A type of workout that takes you from one sustained pace to a faster-sustained pace.
Quality Workout: A structured run that improves mental & physical strength, endurance, & confidence. (Track work, speed play, hill repeats, long runs are all considered quality workouts.)
Recovery: One of the most important parts of any athlete’s life are recovery days. But recovery doesn’t have to mean sitting on your ass. Recovery can be active. Foam rolling, staying hydrating, stretching, Epsom salt baths, getting enough sleep, getting a massage, and fueling your body with food that will help you kick ass and take names are all a part of recovery. BUT, it can also mean sitting on your ass and enjoying a break or day off. Recovery is very important.
Repeats: (See intervals)
Repetition Pace: Repetition pace is a pace that is faster than mile pace. Repetition pace reps are relatively short and are followed by relatively long recovery bouts. The purpose of repetition pace reps is to improve speed and economy so that you can feel stronger running hard efforts.
Runger: How you feel in the grips of intense training…You are hungry all the time. When in traiing, make sure you’re listening to your body when it’s hungry! If you’re hungry, EAT! FUEL your body for the work it’s doing. Look for balance- a snack or meal with fat, protein, and carbs. But eat food! Your job as an athlete is to stay out of low energy availability.
Runhole: What happens to runners who drink the “I love running Koolaid”. Steps to prevent turning into a runhole include but are not limited to: Remember that your people who don’t run don’t only want to hear you talk about running. If you feel yourself talking only about running or using the phrase “I can’t, I have to run in the morning” more than twice a week, chances are, you’re acting like a runhole. Or tricking your friends who hate running into running a half marathon.
Short-Term Goals: Short-term, actionable and accomplishable goals. Often how we accomplish long term goals by chunking that long term goal into smaller segments. By breaking things down week by week or day by day, it gives us a chance to see that we’re making progress and feel a sense of accomplishment as we work towards our long-term goals.
Strides: Mid or post-run bursts of speed to build speed and leg turnover. When you practice strides, a runner will exaggerate their form and run at a hard effort but not all out.
Speed: A term that makes us insecure! Speed is relative. Fast and slow are relative. Your personal best is your personal best!
Taper: The period of time before a race where you cut back on mileage and intensity and allow your body to recover for race day.
Track: A circle that scares the hell out of most of us. Some tracks are 200 meters. A standard track is 400 meters. Don’t fear the track! Track work is fun! YOU GET TO WALK during your recoveries. ALL RUNNERS belong on a track.
Tempo: Form of speed work that involves holding a set pace for a period of time or a particular distance.
Threshold Runs: Steady, prolonged tempo runs or intermittent runs, also called cruise intervals to improve endurance. Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is “comfortably uncomfortable”.
VDOT: App/platform where all of our Badass lady Gang running plans live. Available on Android, iPhone, or on desktop. Unsure how to get access to VDOT? Email info@badassladygang.com
There you have it! A brief taste of the many, many confusing words of the running world! Did we miss anything? Let us know in the comments below!
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