This past weekend we got together with friends and the conversation turned to Steve's incredible rescue last weekend and this crazy proclivity I have for getting up at 5AM and putting in the miles before sunrise.
One of the guys in the group used to be a runner and we started talking about splits and tempo runs and I immediately realized that he really didn't understand what I was saying. It occurred to me that a lot of us (and a lot of running publications) take for granted that everyone just picks up on running jargon - but that's not really fair. This is a sport with the potential for unlimited accessibility for anyone with a willing heart and the will to change. Undecipherable jargon can be a barrier to new runners. So here I offer some definitions of the most common running terms that may have some people baffled:
400 Meters
The distance of one lap around a typical track. 400 meters is equivalent to a quarter mile, i.e., 4 times around the track=1 mile.
5K, 10K, Half Marathon, Marathon
5K= 3.1 miles
10K= 6.2 miles
Half Marathon= 13.1 miles
Marathon= 26.2 miles
Fartlek
A variation on interval training, Fartlek is a swedish word meaning "speed play." In Fartlek, you randomly insert short bursts of speed into your runs, typically of 200 meters or so. To do Fartlek, simply pick a "mark" like a mailbox or lightpost and with a burst of speed, run at an 80-85% effort pace to your mark,then return to your normal pace for recovery. Repeat two to three times during your run. Fartlek is fun and less "formal" than interval training.
Fast Running
If you look at a lot of training guides you usually see the instruction to "run fast." But what does that mean? How fast is fast? Truth is, a fast pace will differ for every runner. When you are running fast,that means it is difficult for you to converse while you are running. This rule is the same, regardless of your fitness level and how fast you are actually going.
Intervals
Interval training is typically done on a track and is used by runners to improve speed and endurance. There are a variety of interval workouts, but a typical program consists of starting out with 5 - 10 minutes of easy warm-up jogging, then 400 meters very hard (about 85% effort) with a recovery jog of 400 meters. Depending upon your level of base training, one typically does 5 - 8 of these intervals in a workout.
Long Run
In general,a long run would be considered anything over 5 miles. Yes, some runners regularly do 15 mile workouts, but for most recreational runners, 5 and above is a marker for a "long run." Long runs are considered baseline training for any kind of race and for weight loss and aerobic conditioning. Run long runs at a pace at which you can speak comfortably.
LSD
"Long Slow Distance" Refers to long training runs done at an easy, conversational paced. LSD is typically used for building mileage and conditioning the body to longer runs for the purpose of marathon training.
Pace
Pace is the speed at which distance is achieved. In running, pace is measured in minutes per mile. For example, I typically run my long runs at a 9:58 pace. No need to stress over the math to calculate your pace, since there are a ton of pace calculators on the web. If you use the Traxee Traxlog, your pace will be instantly calculated when you put in your distance traveled and the time in which you completed. There is also a great calculator at Run the Planet.
PR
"PR" is short for "personal record," AKA "personal best." Runners usually use this expression referring to race times or runs of a particular distance; meaning that they ran a particular distance at their best time ever.
Pronation
You're going to hear this term when you buy running shoes. Pronation refers to the inward roll of your foot after your heel hits the ground while running. If you "over-pronate" you are likely to need a "motion control" running shoe.
Run
You wouldn't think that this would need a definition, but it can be confusing if you're following a training schedule. Your schedule says to run...but how much effort should you be putting out? For most training runs, you want to be moving at a pace at which you can comfortably talk. This is especially true for distance running and when you are working to build up your mileage over time. Running at this pace will improve your ability to do more mileage. Resist the urge to run faster than this comfortable pace on your normal training runs.
Splits
The term "splits" simply refers to your total running time split into specific pieces. When you run in a race, you may find "split time" clocks or people calling out times at mile markers along your course. Runners use these time markers to gauge their pace throughout a race. If someone runs "negative splits," that means that they are running successively faster through these various mileages. Conversly, "positive splits" means that they are successively running slower than their previous splits through these marker mileages. (This happens a lot when you start too fast in a race. "Even splits" means that you are running your race at a consistent pace at various mileage markers throughout the race.
Tempo Runs
A continuous run done at a build-up to a challenging pace, with a cool down at the end. For instance, a typical tempo run starts with 5 - 10 minutes of easy running (you can easily talk while running), then moves into 20 - 30 minutes at a challenging (but not full-out) pace at which it is difficult to talk but not full-out sprinting, then a cool-down of 5 -10 minutes.
I hope you find these definitions helpful. For more running definitions, there is a really good glossary at the Runner's World Website.
