Frequently used running terms

Achilles tendon

The large tendon at the back of the ankle which connects the calf muscle to the heel bone.

Anaerobic threshold (AT)

The level of activity at which the aerobic energy system can no longer supply most of the demands of the body.

Arches

Curved structures, arch like in profile that span the foot.

Biomechanics

The application of physics and mechanics to the study of movement.

Cool-down

Slow running or jogging and stretching activities completed after a workout or competition to loosen muscles and rid the body of lactic acid.

Even splits

Running the whole length of a race at the same pace.

Fartlek

Swedish for 'speed play', variable pace running; a mixture of slow running, running at a moderate pace and short, fast bursts.

Gait

The running cycle between when your foot first hits the ground through to the next time the same foot hits the ground again.

Hill training

One of the best ways to increase exercise intensity for running, a 10 degree incline can almost double the energy demands of a run.

Intervals

Training in which short, fast ‘repeats’ or ‘repetitions’, are alternated with slow 'intervals' of jogging for recovery.

Jogger’s nipple

Soreness of the nipple due to chafing, commonly experienced by male and female long-distance runners.

Lactic acid

A substance which forms in the muscles as a result of the incomplete breakdown of glucose.

Loading

Part of the running gait; when your heel touches the running surface to the time your forefoot touches the running surface.

Maximum heart rate (MaxHR)

The highest heart rate that can be achieved during exercise.

Mid-stance

Part of the running gait; when the heel starts to lift and the forefoot flexes. 

Negative splits

Running the second half of a race faster than the first half.

Overpronation

The excessive inward roll of the foot before toe-off.

Oversupination

The foot remains on its outside edge after heel strike instead of pronating.

Pronation

Pronation begins immediately after the heel contacts the ground. It is a normal and necessary motion for walking or running. Pronation is the distinctive, inward roll of the foot as the arch collapses.

PB/PR

Personal best/Personal record.

Repetitions

The number of work intervals in one set. For example, an interval training prescription of 5 x 200m would constitute one set of five repetitions of 200m runs.

Set

A given number of repetitions. For example, a training prescription of 3 x (5 x 200m) would constitute three sets of five repetitions of 200m runs.

Stance

Part of the running gait; when the foot first strikes the running surface.

Strides

Short, fast but controlled runs of 50 to 150m, which are used both in training and to warm-up before a race.

Supination

The opposite of pronation. An outward rolling of the forefoot that naturally occurs during the running cycle at toe-off.

Swing

Part of the running gait; the foot leaves the ground and touches again.

Taper

A gradual reduction in training load in the period leading up to a running competition such as a marathon race.

Toe off

Part of the running gait; the foot leaves the running surface.

VO2Max

Maximal oxygen consumption, the maximal amount of oxygen that a person can extract from the atmosphere and then transport and use in the body's tissues.

Warm-up

A routine used before strenuous activity, such as running, to attain optimal body temperature, and to prepare physically and mentally for the activity ahead.