At its core, running is a humble sport. All it takes is the urge to move. While it might be the simplest sport out there in principle, the sport of running has spread into different styles, movements, distances, competitions, and communities.

With this evolution, a specific set of running words has developed in the community to describe certain types of competitions, training styles, and equipment. In this glossary, we’ve collected some of the most common and important running lingo you should know.

Training Terms

Achilles Tendon: A frequently-injured tendon that connects the two calf muscles to the heel.

Aerobic Running: Low- to moderate-effort running that uses oxygen as the primary fuel.

Altitude Training: Also known as hypoxic training, altitude training encourages the body to work more efficiently at a higher altitude, either in preparation for a race that occurs at a high altitude or for a lower-altitude race.

Anaerobic Running: High-intensity running that uses glucose stored in the muscles as fuel. This produces lactic acid, which creates a sense of fatigue.

Aqua Jogging: A low-impact cross-training or injury-rehabilitation exercise involving the simulation of running or jogging while immersed in water. Also known as pool running.

Average Pace: The average length of time it takes to run a kilometer or a mile over the course of a run.

Barefoot Running: A training tactic that involves running barefoot for very short distances to build awareness of your natural running gait. While barefoot running is not associated with biomechanical improvements, it’s a useful training technique.

Base Mileage: The average number of miles you run each week when you’re not training for a race.

Base Run: A short, easy run at a relaxed pace intended to build a base level of fitness. Typically in zone 1 or 2, a base run allows the body to adapt to running and build endurance.

Base Training: The practice of doing repeated base runs over time to improve fitness and running economy.

Cadence: The frequency with which a runner's feet touch the ground while running. A higher running cadence is generally more efficient and safer than a lower one, so it’s seen as a measure of a runner’s form. Also known as turnover.

Chafing: Irritation due to excessive rubbing between skin and fabric, or skin and skin, while running. Built-up moisture worsens chafing, and most running apparel is built to prevent it.

Coasteering: A tricky form of cross-country running on a rocky coastline trail, sometimes requiring swimming.

Cool Down: A period of easy running or walking after completing the difficult part of a run.

Cross-Country Running: Running on rough or natural terrain. Uneven terrain makes cross-country running a very different experience from road running, requiring different skills and equipment like trail running shoes. As a result, many runners specialize in one or the other.

Cross-Training (XT): Employing different types of exercise that support the building of fitness and running biomechanics. Common cross-training activities include biking, swimming, skiing, strength work, and yoga.

Doping: The use of banned substances to improve performance. Doping has evolved as running has increased in popularity, and the list of banned substances continues to change.

Double: A second run or cross-training activity on a single day.

Drafting: When a runner uses another runner as a barrier to wind and weather to maintain their pace.

Dynamic Stretching: Using muscles to assist in stretching, rather than passively stretching.

Elevation Gain: The sum, in feet or meters, of all uphill distances of a given run or race. Races will often describe their course with two figures: total distance and total elevation gain. For example, an American trail half-marathon could be 13.1 miles with a total elevation gain of 1,300 feet.

Even Splits: A run that results in a consistent pace across all miles, from beginning to end.

Fartlek Training: A type of interval training where a runner alternates between fast and slow running to improve endurance and running economy. Drawn from a Swedish term meaning “speed play.”

Fastpacking: A form of backpacking that incorporates running along the trail. Typically, fastpackers run the flat and downhill parts of a trail and walk the uphills, all while carrying everything they need for an overnight backpacking trip.

Fatigue Resistance: The body’s ability to endure longer running distances without becoming fatigued.

Fell Running: Cross-country running off-trail with a significant amount of elevation gain.

Foot Strike: The part of the foot that strikes the ground first when running.

Form: The quality of a runner’s overall posture and gait while running. Good form is associated with fewer injuries and better performance.

Glutes: The gluteal muscles, including maximus, minimus, and medius, which are primary drivers in a strong running form.

Gut Training: The practice of fueling during runs to prepare your body for fueling during a race.

Hamstrings: The long muscles that run from the hip to the knee, including the biceps femoris, semimembranosus, and semitendinosus. These muscles are utilized differently depending on running speed.

Heart Rate (HR): The frequency of heartbeats during an activity, or while at rest. A lower heart rate during either correlates with better fitness.

Heart Rate Variability (HRV): The average of the differences in the length of time between heartbeats. A high HRV means more variability. Because a variable heart rate indicates the body is adjusting to different levels of activity, HRV is emerging as an indicator of nervous system performance for athletes.

Heat Training: Acclimating the body to higher temperatures, either through a sauna, a hot bath, or training in hot weather, when preparing for a race in a hot environment.

Hill Strides: Very brief periods of fast uphill running with an emphasis on good form.

Hypoxic Training: A medical term for altitude training.

Ice Bath: A cold water bath with added ice. This is meant to reduce inflammation, though the evidence is conflicting on its effects.

Interval Training: Running brief bursts at a fast pace, with periods of resting or light exercise between.

Junk Miles: Running miles that seem to add nothing to a runner’s fitness or running economy.

KT Tape (Kinesiology Tape): A type of medical tape used by sports doctors and physical therapists to support weak, injured, or tight muscles.

Lactic Acid: A byproduct of anaerobic exercise that builds up in the muscles, producing a sense of soreness and fatigue. Runners train to delay the point at which their body produces lactic acid, as well as their ability to tolerate it.

Marathon Pace: The pace that a runner is capable of sustaining during a marathon effort. Before a race, runners train themselves to set and sustain that pace over time.

Mobility: A runner’s ability to achieve a healthy range of motion while running.

Mountain Running: A type of running that involves ascending and descending high peaks, often involving scrambling, exposure, and high altitudes.

Negative Splits: Running the second half a run or race at a faster average pace than the first half.

Orienteering: The practice of navigating a wilderness using maps and compasses. Some cross-country runners combine orienteering with their runs.

Overpronation: The tendency for some feet to roll farther inwards than a normal foot, causing pain. Stability running shoes are designed to help correct overpronation.

Para-Athletics: A type of running and racing involving athletes with disabilities.

Personal Record (PR): A personal best time during a specific distance, on a specific course, or for a specific segment.

Pool Running: Another term for aqua jogging.

Pronation: The foot’s natural ability to roll forward with each stride to improve running efficiency and reduce impacts. Pronation is normal, but an excessive amount (overpronation) can cause injuries.

Recovery Run: A relaxed, easy run usually done a day after an intense or difficult effort. Recovery runs aren’t strictly necessary, but some runners who prefer not to take a day off find them helpful.

Repeats: Similar to intervals, repeats are repeated, brief distances or times of faster running during a training run. A track runner might do 200-meter repeats, while a trail runner might do one-minute hill repeats.

Rest Day: A day when a runner doesn’t run, allowing their body to recover. Many runners incorporate gentle cross-training on rest days.

Rest, Ice, Compression & Elevation (R.I.C.E.): A gentle medical protocol used to treat minor injuries obtained during running.

Rhabdomyolysis: A dangerous condition that can occur when a runner pushes themselves to their absolute limit. It involves a runaway breakdown of damaged muscles and can cause permanent harm or even death.

Run/Walk: A method of interval training for beginner runners or those recovering from an injury that involves brief bouts of running punctuated by lengths of walking.

Run Streak: Running every day for a length of time.

Runner’s High: The feeling of contentedness that runners feel during and after a run. While many believe this is a result of endorphins, science has shown that the feeling is actually tied to the endocannabinoid system.

Runner’s Knee: Also known as Patellofemoral Pain Syndrome, runner’s knee is a common ailment involving mild pain at the front of the knee.

Running Economy: The body’s total ability to continue running at a distance, factoring in things like oxygen efficiency, fatigue tolerance, and lactate threshold.

Scrambling: Any trail or mountain run that involves using hands for stability while clearing an obstacle.

Speedwork: A general term for practicing running at an accelerated speed during a training run.

Splits: The pace of each mile, when compared to the overall run or race.

Strides: A runner’s steps, including factors like form, mobility, and cadence.

Supination (Underpronation): The tendency for some runners’ ankles to roll outward rather than inward when running.

Taper: A length of time, typically one to three weeks, during which a runner reduces their weekly mileage ahead of a race. For a marathon, a typical taper lasts three weeks, but an optimal taper depends on the athlete. The time spent resting instead of training can cause some runners a sense of anxiety or frustration known as a “taper tantrum.”

Technical Descent: A downhill run that’s tricky to navigate for some reason. Often caused by loose rocks, protruding roots, or a steep grade.

Tempo Run: A training run that involves a long, sustained effort slightly below a runner’s threshold pace, meant to improve the body’s ability to use oxygen and continue aerobic running.

Threshold Run: A moderate-length run meant to keep a runner at their threshold pace, used to build fatigue tolerance.

Threshold Pace: The pace at which a runner’s body switches from aerobic to anaerobic running.

Trail Running: Running on trails rather than a paved surface. Trail running often involves hills, technical terrain like rocks and roots, and descents. It’s one of the most common forms of cross-country running.

Turnover: Another term for cadence.

VO2 Max: The maximum amount of oxygen your body can use while running. The ability to use more oxygen is a sign of better fitness.

VO2 Intervals: Intervals that involve running at the highest possible intensity for a sustained amount of time.

Warm-Up: A slow, easy run at a low heart rate at the start of a longer training run. Warm-ups are usually 10 to 30 minutes in length.

Weekly Mileage: The mileage a runner averages per week.

Yasso 800s: A speed run training that involves running 10 intervals of 800 meters. This exercise is designed to correlate to a runner’s marathon time. For example, a runner who averages 4 minutes per 800-meter interval will likely run their marathon in 4 hours.

Training Zones

Training zones are a rough measure of the difficulty of a run based on your physical abilities. Higher zones correspond to higher intensity, and each training zone has different results. Because everyone’s heart rate is different depending on age and athletic fitness, it’s wise to calculate your own zones.

• Zone 1 Training: The easiest aerobic effort, using an easy pace to produce a low heart rate.
• Zone 2 Training: Training at a mild effort. The pace should be a little uncomfortable, but not difficult, and allow for easy conversation with a running partner. This zone is used to build an aerobic base.
• Zone 3 Training: Training at a moderate, sustainable level of effort. This heart rate zone improves running economy and is best for building sustainable endurance and speed.
• Zone 4 Training: A level of effort that’s difficult, but not impossible, to maintain. Training at this zone improves the body’s threshold rate. Threshold training like tempo running targets this zone.
• Zone 5 Training: The highest level of effort: sprinting. Moving at maximum speed is not sustainable, and often results in a disintegrating form if done by a novice runner.

Racing Terms

5K: A race of 5 kilometers, or 3.107 miles. This is the most common road race distance because it offers a challenge for both new and advanced runners.

10K: A 10-kilometer race. This is the standard distance for fast road and trail racing.

Aid Station: A place along a race course, often a table or tent, that provides water and/or food and electrolytes to runners.

Backyard Ultra: An ultramarathon that involves running one 4.167-mile loop on the hour, every hour until one runner remains.

Bandit: A runner who joins a race without registering, and typically isn’t counted. Also known as a ghost runner.

Bib: A paper or plastic sheet that a runner pins on the front of their body when racing. In larger races, bibs often include a tracker that registers a runner’s time as they cross checkpoints and finish lines.

Buckle: The medal given to finishers of 100-mile or 100K ultramarathons, typically a large belt buckle with the race’s logo. The tradition of earning a belt buckle stems from the sport’s origins.

Boston Qualifying Time (BQ): The marathon time standard set by the Boston Athletics Association. A runner must obtain this time at a certified event during a specific time period to qualify for the Boston Marathon.

Drop: Having to quit a race for any reason.

Ghost Runner: A runner in a race who did not register or pay the entry fee, and is usually uncounted. Also known as a bandit.

Crew: The group of friends, family, or fellow runners who aid a runner during a race, providing food, water, and moral support.

Cutoff Time: The time that a race ends. All runners must cross the finish line before this time or be considered a DNF (did not finish).

Did Not Finish (DNF): The result a runner receives if they start a race, but fail to finish it.

Did Not Start (DNS): The result a runner receives if they’re unable to start for any reason on the day of a race. Refunds are typically not offered for DNS runners.

Golden Hour: The last hour of a marathon or ultramarathon, when the last finishers arrive.

Golden Ticket: A ticket given out to the top male and female finishers of designated races that guarantees entry into the coveted Western States 100-mile ultramarathon.

Fixed-Time Race: A race that has a time limit, but no mileage limit. Fixed-time races often occur on a looped route or track. Some common examples are 6-hour, 12-hour, and 24-hour races.

Fueling: Taking in calories during a run to extend endurance and performance.

Front Runner: The lead runner in a race, or the runner predicted to be the lead.

Half Marathon: A race that’s half as long as a marathon, totaling 21.0975 kilometers, or 13 miles and 192.5 yards.

Marathon: The most popular long-distance running event set at 42.195 kilometers, or 26 miles and 385 yards. Named after an ancient Greek legend about a soldier who ran that distance between the cities of Marathon and Athens to deliver a message.

Pacer: A runner who accompanies another runner during a race to keep them on pace and motivated.

Running Stone: A lottery entry obtained from a UTMB World Series Event used to bid an entry into the primary UTMB race held in Chamonix, France, in August.

Ultramarathon: A race with a distance longer than a marathon.

Virtual Race/Run: A race where participants independently run a route of a certain length and style and share their results (often GPX supported) virtually.

Running Equipment Terms

Gels: Electrolyte, carbohydrate, sugar, or starch-based food products that come in packets and are easy to open, eat, and digest while running.

GPS Tracker: A device that uses a global positioning system to track runs.

GPX (GPS Exchange Formula): The file format used by GPS tracking systems to store data about a particular activity.

Heel Drop: The measurement, in millimeters, of the height of the heel of a running shoe. A low heel drop is more akin to the natural heel of the foot, while a higher drop allows for more cushioning. Some research indicates an elevated heel drop reduces the risk of injury in frequent runners.

Maximalist: A style of running shoe with maximum cushioning and protection from the elements.

Minimalist: A style of running shoe with less material and cushioning for an experience more akin to running barefoot.

Neutral Running Shoes: Running shoes that don’t adjust the runner’s gait. This is the “standard” running shoe, designed for runners who don’t overpronate or supinate.

Stability Shoes: Shoes that are designed to support runners who overpronate.

Technical Clothing: Running clothing that’s designed to withstand or support specific elements or aspects of running. While the exact details depend on the style of running, technical clothing is typically lightweight, breathable, quick-drying, and durable.

Running Slang

Hammering the Downhill: Running hard while going downhill, perhaps too hard.

Bonk (“Hitting the Wall”): A feeling of extreme fatigue that a runner may feel during a long run or race when they haven’t taken in enough calories and electrolytes or have pushed themselves harder than their body can handle at that time.

DFL (Dead F*ing Last): The DFL in running is the last person to finish a race. In many races, DFLs are celebrated as a badge of dubious honor.

Dog Jog: A casual run with a dog.

Pain Cave: The feeling of focus, tunnel vision, and determination that a runner feels while deep in the pain of heavy exertion.

Rollercoaster: The up and down of emotions during a difficult run or race.

Runfluencer: A runner on social media who makes some income from their affiliations with brands.

Runnable: A trail that isn’t too technical or steep to run.

Shuffle: A slow pace where the feet shuffle more than they lift off of the ground. This usually happens when runners are fatigued and lose proper form.

Taper Tantrum: The negative emotions associated with tapering for a race.

Trail Nap: Taking a nap during a long trail effort, usually on the ground or against a tree.

Trail Snacks: Anything meant to be eaten on a long trail run, usually heavy in sugar and carbs.

Vert: A way of describing elevation gain during a run or race. Example: “Did you see the vert on that half? Intense!”