Saturday, October 30, 2010

Basic Running terms

5K – 5,000 meters; 5 Kilometers; 3.1 miles 

10K – 10,000 meters; 10 kilometers; 6.2 miles 

15K – 15,000 meters; 15 kilometers; 9.3 miles

Bandit – A runner who participates in a race without registering or paying the entry fee

BPM – Beats Per Minute, the measurement of one's heart rate.

Carbo-loading – 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 

Chip Time – Chip time is another way of saying "net time," or the actual amount of time it takes a runner to go from the starting line of a race to the finish line. Many races feature a timing technology in which all participants run with a computer chip attached to their running shoe.

Cool-down – Slow, easy running done after a workout to help you recover more quickly

Cross-Training – 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

Cushioning – 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

DNF – Did Not Finish. In ultra running, this is sometimes Did Nothing Foolish, or Did Nothing Fatal.

DNS – Did Not Start.

Easy Run – A slow run done at a conversational pace 

Endorphins – Chemicals in the brain which create a feeling of euphoria; said to be the cause of the "runner's high"

Endurance – Your ability to run for long periods of time

Half-marathon – 13.1 miles; 21.1K

LSD – Long, Slow Distance.

Marathon – 26.2 miles; 42.2K

Motion Control – The ability of a shoe to limit overpronation and provide stability

Overpronation – The excessive inward roll of the foot; overpronation can be controlled through the use of motion control shoes and/or orthotics

Pace – 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 

PR – Personal Record, often used as a verb: "I PRed the race."

Recovery Runs – Slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning

Road Races – Running contests over streets; all runners can participate

Runner's High – Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)

Split time – the time taken during any training session at any meaningful point during the whole session, such as halfway, at individual miles, and at round distances such as 5K and 10K.

Singlet – A light weight tank top worn by runners

Speed Work – Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence

Stability – The ability of a shoe to resist excessive motion; usually used to describe shoes designed for neutral runners or mild over-pronators

Stamina – Your ability to combine speed and endurance

Strength Training – Movements against resistance to develop muscular strength; usually weight training/lifting weights

Stretching – Movements designed to increase a muscle's flexibility; best method is still being debated but it appears that consistently stretching is the key to increasing flexibility

Strides – Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form

Tempo Runs – Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed

Toebox – The front portion of a shoe. Also known as the forefoot

Track – Measured oval where races of varying distances are contested; usually measure 400 meters around; 4 laps equals approximately 1 mile

Ultra-marathon – Races longer than a marathon (26.2 miles) 



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