Running has a language of its own. If you’re new to the sport, understanding key terms can improve your confidence and make your running experience more enjoyable. Here’s a beginner-friendly guide to help you learn the essential vocabulary every runner should know.
Arm carriage
This refers to how you hold and swing your arms while running. A good arm carriage sees the elbows bent at roughly 90 degrees, with relaxed shoulders. Moving your arms efficiently helps maintain balance and rhythm, especially during long runs or sprints.
Cadence
Cadence is the number of steps you take per minute. Many beginners aim for a cadence of around 170-180 steps per minute, as this is often seen as the “sweet spot” for efficiency. Counting your steps over 30 seconds and doubling the number gives you your cadence.
Foot strike
Your foot strike describes the part of your foot that hits the ground first when running. There are three types:
Each style has its pros and cons, depending on your running goals and body mechanics.
Gait
Gait is the way your body moves as you run, including how your feet strike the ground and your body’s overall motion. A gait analysis, usually available in specialised running stores, can help you choose the right shoes and avoid injury.
Neutral pelvis
This is the natural position where your pelvis aligns with the rest of your body—neither tilted forward nor backward. Maintaining a neutral pelvis supports good posture and makes your running stride more efficient.
Pronation, overpronation & supination
Stride
Your stride is the motion from one step to the next while running. Managing stride length and frequency can help you run faster or more efficiently, depending on your training goals.
Toe-off
Toe-off describes the moment in your stride when your foot leaves the ground, launching your body forward. A powerful toe-off can improve speed and propulsion.
Base building
Before adding intensity to your training, it’s crucial to gradually increase your mileage. This phase is known as base building and lays the foundation for endurance.
Bonk / bonking
The term bonking refers to the sudden extreme fatigue or energy depletion runners experience, often during long races or intense training sessions. Proper pacing and fuelling strategies can help prevent this.
Carb-loading
Carb-loading involves eating carbohydrate-rich foods before a big race or long run. This maximises glycogen stores in your muscles, giving you more energy for sustained effort.
Cool-down
After a run, slowing down with a light jog or walk helps your body transition back to a resting state. Stretching with a cool-down during this phase aids muscle recovery and reduces stiffness.
Cross-training (XT)
Cross-training involves doing other forms of exercise, like swimming or cycling, to complement your running. Cross-training reduces the risk of overuse injuries while improving overall fitness.
Easy run
An easy run is at a conversational pace—you should be able to talk without gasping for air. These runs help build aerobic capacity without putting too much strain on your body.
Effort
This term describes how hard you’re pushing yourself during a run, typically gauged by feelings like breathlessness and muscle fatigue. Beginners often train at moderate effort to build fitness.
Fartlek
A Swedish word meaning “speed play”, fartlek involves mixing up your running pace. You might sprint between two lampposts, slow to a jog, then pick up the pace again. It’s a fun way to introduce intervals into your training.
Hill repeats / hill training
Running up hills repeatedly is a great way to build strength and stamina. While tough, hill training pays off by boosting endurance for flatter terrains.
Interval training / intervals
Intervals alternate between high-intensity bursts and recovery periods. For instance, running hard for 1 minute, followed by 2 minutes of walking. They’re excellent for improving speed and cardiovascular fitness.
Lactate threshold
This is the pace you can sustain for around an hour without excessive fatigue. Training at or near your lactate threshold helps your muscles get used to processing lactic acid efficiently, aiding endurance.
Long run (LSD)
“Long Slow Distance” runs are a staple in distance training. They build endurance by teaching your body to run for extended periods at a relaxed pace.
Recovery run
After an intense workout, a recovery run—a short, very slow-paced run—helps loosen up stiff muscles without adding stress.
Speedwork
These are sessions where you focus purely on running faster. They’re challenging but essential for improving performance.
Strides
Strides are 20-30 second sprints completed at near-maximum effort. They’re not long enough to exhaust you but enhance speed and running form.
Taper
Before a race, reducing the volume and intensity of training (tapering) allows your body to rest and be race-ready.
Tempo run
A tempo run is done at a challenging but sustainable pace—often called “comfortably hard.” These runs improve your lactate threshold and mental toughness.
VO2 max
This measures the maximum amount of oxygen your body can use during intense exercise. Improving your VO2 max enhances overall fitness and performance.
Zone training
Heart rate zones help runners train at specific intensities, like recovery, aerobic endurance, or peak effort. This method ensures balanced progress.
Aid station
Spaced along race routes, aid stations offer water, snacks, and medical assistance. Learning how to efficiently grab a cup on the run is a valuable skill.
Bandit
A “bandit” is someone who participates in a race without registering. This practice is highly frowned upon as it strains event resources.
Bib
Your race bib is your identification number, usually pinned to your shirt, allowing accurate tracking of times and placement.
BQ (Boston Qualifier)
Achieving a BQ means completing a race within the time standard needed to qualify for the prestigious Boston Marathon.
Chip time / Net time
Chip timing measures when you cross the start and finish lines, rather than when the race begins, giving a precise result.
Corral
Corrals group runners by predicted finish times at the start of an event, ensuring smoother flow during high-participant races.
CR (Course Record)
A course record is the fastest time ever recorded for a particular race route. Runners who set a CR have completed a specific course faster than anyone else before them—a big achievement in the running community.
DNF (Did Not Finish) / DNS (Did Not Start)
DNF stands for “Did Not Finish,” meaning the runner started an event but did not complete it, often due to injury or fatigue. DNS means “Did Not Start”—the runner registered but never lined up to run. Both are common acronyms you might hear in race reports.
Finish shoot
The finish shoot is the designated pathway leading to the finish line. It’s usually marked off, guiding runners toward timing mats and volunteers who may hand out medals, water, and snacks once you cross the line.
Gun time / Clock time
Gun time refers to the total time from when the starting gun goes off to when you cross the finish. It doesn’t account for your actual start time (if you start further back), which is why “chip time” is used for more accurate timing.
Half marathon
A half marathon is a road race measuring 13.1 miles (21.1 kilometers). It’s a popular distance for runners seeking a challenge beyond a 10K but not quite ready for a full marathon.
Marathon
The marathon is a classic long-distance race spanning 26.2 miles (42.195 kilometers). Running a marathon is a major accomplishment and requires careful training and preparation.
Negative splits
Running negative splits means you complete the second half of a race faster than the first half. Many runners aim for negative splits because they show good pacing and strong endurance.
Pace
Pace describes how fast you are running, typically measured in minutes per mile or kilometre. Knowing your pace helps you plan workouts and race strategies.
PR (Personal Record) / PB (Personal Best)
A PR or PB is your fastest time ever for a specific distance. Runners celebrate new PRs as milestones of progress and motivation.
Splits
Splits are the times recorded for each segment of a run or race, such as every mile or kilometer. Monitoring splits helps runners analyze their pacing and performance.
Ultramarathon (Ultra)
An ultramarathon is any race longer than the marathon distance of 26.2 miles. Common ultra distances include 50K, 100K, and even multi-day events. Ultras often take place on trails, adding to the challenge.
The Wall
“The wall” is a phrase used to describe a point in a long race, often around mile 20 of a marathon, where a runner feels completely depleted of energy. Hitting the wall is tough, but with practice and nutrition, you can learn to push through it.
Bladder
A bladder is a soft pouch that holds water, often used inside a hydration vest or pack. It lets you carry fluids hands-free, with a tube for easy drinking on the move.
Compression gear
Compression gear is tight-fitting clothes, like sleeves or socks, are designed to support your muscles, improve blood flow, and reduce post-run soreness.
Flats
Flats refer to lightweight racing shoes with minimal cushioning. Many runners use flats for races or speedwork to run faster.
GPS watch
A GPS watch helps track your pace, distance, and route during runs. It’s a handy tool for monitoring progress and staying motivated.
Headlamp
Worn on your forehead, a headlamp lights the path when running in the dark or on trails at night, improving safety and visibility.
Heel drop
Heel drop is the height difference between the heel and toe of a running shoe. Shoes with a high heel drop cushion the heel more, while low-drop shoes promote a flatter stride.
Hydration vest
A hydration vest is a wearable backpack designed for runners, holding water, snacks, and gear. It’s especially useful for long runs or trail adventures.
Lugs
Lugs are the chunky grips on the soles of trail running shoes. They provide traction and prevent slipping on mud, rocks, or uneven terrain.
Midsole / Outsole / Upper
These are parts of a running shoe:
Minimalist Shoes
Minimalist shoes are lightweight and designed to mimic barefoot running, with little cushioning or support. They encourage a natural foot strike.
Moisture-wicking clothes
These high-tech fabrics pull sweat away from your skin, keeping you dry and comfortable during exercise.
Singlet
A singlet is a lightweight, sleeveless running shirt. Runners often wear singlets in warm weather or during races for better ventilation.
Spikes
Spikes are shoes with metal or plastic studs on the soles, used for track and cross-country races to grip soft or slippery surfaces.
Stability Shoes
Stability shoes are designed for runners who overpronate (feet roll inward). They provide added support to promote a more neutral stride.
Stack height
Stack height is the thickness of the shoe’s cushioning underfoot. High stack shoes offer more softness, while low stack shoes give a closer-to-ground feel.
Trainers
Trainers are everyday running shoes, balancing comfort and durability for regular use.
Achilles Tendonitis / Tendinosis
This condition involves pain and inflammation in the Achilles tendon (at the back of your ankle). Overuse, poor footwear, or tight calves are common causes.
Chafing
Chafing is skin irritation caused by repetitive rubbing, often on thighs or underarms. Wearing moisture-wicking clothes or using anti-chafe products helps prevent discomfort.
DOMS (Delayed Onset Muscle Soreness)
DOMS is the muscle stiffness and soreness you feel a day or two after a tough workout. It’s normal and a sign your muscles are adapting.
Glycogen
Glycogen is the carbohydrate fuel stored in your muscles and liver. During long or intense runs, your body burns glycogen for energy.
IT Band Syndrome (ITBS)
ITBS is pain on the outer side of the knee, common in runners due to the repetitive motion of running. Stretching and strengthening can help prevent it.
Plantar fasciitis (PF)
PF is pain in the heel and bottom of the foot, typically worse when you first get out of bed. Supportive shoes and foot exercises aid recovery.
RICE (Rest, Ice, Compression, Elevation)
RICE is the standard first aid approach for minor injuries. Rest the area, apply ice, use compression, and elevate to limit swelling and speed up healing.
Runner’s knee
Runner’s knee is pain around the kneecap. It’s usually due to overuse or improper running form.
Shin splints (MTSS)
Medial Tibial Stress Syndrome, or shin splints, causes pain along the front or inner part of the shin. Gradually increasing mileage and wearing the right shoes can help prevent them.
Stress fractures
Stress fractures are tiny cracks in the bone from repetitive force. Rest and sometimes medical attention are needed for proper healing.
ALL
Used emphatically in running groups to express extremes, like feeling “all the tired” or “all the hunger” after a long run.
Bling
“Bling” in running means the medals and awards given out after races—collecting bling is a source of pride for many runners!
C25K (Couch to 5K)
C25K is a popular beginner running plan designed to get you from little or no physical activity to running 5 kilometres (about 3.1 miles).
Maranoia
Maranoia is the anxious feeling runners get before a race, worrying that they’ve forgotten something or that tapering isn’t working.
Mental miles
Mental miles are the runs you do to clear your head, calm your nerves, or process tough feelings—running for mental, not just physical, health.
Naked
No, not literally! “Naked” running means heading out without technology or gadgets—no watch, no phone, just you and the open road.
Runcation
A runcation is a vacation planned around a race or running event. It’s a fun way to combine travel and running.
Runch
Runch is simply running during your lunch break—a great way to fit exercise into a busy schedule.
Runfie
A “runfie” is a selfie taken during or after a run, often shared on social media to celebrate your accomplishment.
Runger
Runger is the intense hunger you might feel after a tough or long run, as your body signals it needs to refuel.
Snot rocket
A snot rocket is a technique for clearing your nose without a tissue while running. It takes practice and, ideally, good aim away from others!
Streak
A running streak is when you run every day for a set period. Many runners find streaks motivating, though rest is important!
Taper madness
Taper madness refers to the restlessness and anxiety runners often feel during the taper, the pre-race period with lighter training. Trust the process—your body needs the rest!
Bushwhacking
Bushwhacking is running off-trail through dense vegetation, sometimes necessary on wild trail adventures, but be prepared for scrapes and mud.
Cairn
Cairns are small stacks of rocks used as markers to guide runners along confusing or unmarked trails.
Crew
A crew is a team of supporters who help a runner during an ultra or long-distance trail race, handing out food, drinks, or encouragement at checkpoints.
Cutoff
The cutoff is the maximum time allowed to reach certain points, or finish a race. Missing a cutoff means you may be asked to stop and leave the course.
Drop bag
A drop bag contains personal items like socks, snacks, or first aid supplies, left at aid stations during long races for access as needed.
Elevation gain
Elevation gain is the total amount of uphill climbing you’ll do on a run, measured in feet or metres. More elevation means a tougher workout!
Fell running
Fell running is popular in the UK and refers to running over hilly or mountainous terrain, often off any established paths.
FKT (Fastest Known Time)
An FKT is the fastest verified time anyone has ever completed a specific trail or route. Setting an FKT is a big personal or community achievement.
Technical terrain
Technical terrain describes trails that are challenging due to rocks, roots, mud, or steep gradients—a true test of agility and focus.
The Essential Running Terms Glossary is a valuable resource for runners of all levels. By mastering these terms, you’ll feel more connected to the running community and better prepared to enhance your training, races, and overall running experience.
Whether you’re a beginner or looking to deepen your knowledge, this glossary breaks down complex terms, promotes understanding, and helps you fully engage with the world of running.
Empowering yourself with the right knowledge not only enhances your runs but also connects you more meaningfully with the running world. If you’re new to running, why not take the first step? Download our free Coach the Run Beginner Training Plan and set yourself up for success today.
By learning these terms, you’ll feel more at home in the running community and better equipped to make the most of your training, races, and running adventures!
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