Starting out in running, whether you’re hitting the track, trails, or the roads, you’ll quickly encounter a language all its own.
Runners have developed their own running jargon that might seem a little strange when you are just getting into running. But don’t worry—I’m here to break it all down for you.
Whether you’re a high school track athlete, hobby jogger, or gearing up for a half marathon, these terms will help you understand your training better and make you sound like a pro at the next group run. Let’s dive into some common runner’s jargon and figure out what it really means.
1. What is a PR?
PR stands for “Personal Record” or the best time that a runner has run a certain distance in. If you run a 5K in 20:30 today, but your previous best was 21:00, you’ve just set a new PR.
Setting a PR is a big deal because it shows how much you’ve improved. PR’s can come in small increments like fractions of a second, or big jumps like 30 seconds off your 5k.
Why it matters: It’s your way of tracking progress and setting goals. Each PR is a victory and can be a major source of motivation to help you keep pushing forward in training.
2. What is a Tempo Run?
A tempo run is a type of workout run with the goal of running at your Lactate Threshold (also called threshold runs).
The ultimate goal is to be running at a pace where it is hard and you are breathing heavily, but you could go for another couple minutes when you finish. At tempo pace, you can talk a couple words at a time, but not have conversation. Your lactate threshold is the fastest pace you can run for a long time without developing a build up of lactic acid in your muscles.
In essence, it’s the speed you can run where your body still uses oxygen and glucose to produce energy. If you go faster, your body must function anaerobically. This cause your body breaks down glucose without oxygen for energy and creates a byproduct of lactic acid.
For most people, this means a pace about 20-30 seconds slower than race pace from a 5k. To more accurately calculate this, I use the Vdoto2 calculator. Tempo runs have a huge impact on your aerobic fitness and are one of the best workouts for distance runners. You can do tempo runs many ways. I have done everything from 3×5 minute tempo with 1 minute rest to a full 4 mile tempo run.
Why it matters: Tempo runs are key to building your endurance and raising your lactic threshold. They train your body to use oxygen more efficiently.
3. What Are Intervals in Running?
Intervals are workouts where you alternate between running hard for a set distance or time, followed by a period of rest or easy running. Generally speaking, intervals are done around race pace or slightly faster and are shorter chunks of running. They could be 200m intervals or 1 mile intervals. Usually, they have a moderate amount of rest between reps and may be broken up into sets where you do a couple reps together before taking a longer break and then doing the same couple reps again. Intervals are a great way to work more on the speed side of your running training while still building endurance.
Why it matters: Intervals help boost your speed and endurance. By pushing yourself to go hard for short periods, you build strength and speed. This can help shave seconds off your race times.
4. What Are Strides?
Strides are short bursts of running—usually 80 to 100 meters—done at a high effort run. Strides are not an all out sprint, but the goal is to move faster than you ever might during a race.
You typically do strides after a run and focus on form and speed. You can also use strides during warm-ups to help get your body prepared for faster parts of a race.
Strides also help your legs feel better for the next day. I do strides the day before a race or big workout because they help my legs get prepared and feel what it will be like to run a faster pace.
Why it matters: Strides help improve your running form, speed, and efficiency. They’re often done at the end of a warm-up or run to get your body prepared for faster running.
5. What is a Fartlek?
Although commonly joked about and heard as a “fart-lick”, a fartlek is a very useful workout option for any runner. The Swedish word for “speed play,” fartlek is a training method where you alternate between running at different paces during a run. Usually this takes the form of timed “off” and “on” segments of a run.
For example, a common fartlek would be to do one minute “on” followed by one minute “off” for 20 minutes.
The “on” segments are generally a faster pace close to race pace. The “offs” are uaually at a pace you would run on a normal recovery run or slightly slower. It is a easy way to break up runs and get some speed work in while keeping your mind engaged with shorter, easier feeling reps.
Why it matters: Fartlek training is a fun, unstructured way to improve both speed and endurance. Fartleks also mimic races and help your body prepare for changes in pace.
6. What Does Negative Split Mean?
The term “negative split” is used to describe race that are run with the second half being the faster half of the race. Let’s use the two lap 800m race as an example. You run the first lap in 1:06, and then run the second lap in 1:04 to run a 2:10 800m. In this case the second half of your race was faster than the first half. This would be considered a negative split race because the second lap was faster than the first (66<64).
Generally speaking negative split races indicate that you either have a great kick and finishing speed, or you went out a little two slow and had too much energy left at the end.
Why it matters: Negative splits are a sign of a a strong kick and well executed race plan. Each runner has their own style, and some do very well negative splitting every race.
7. What Does Even Split Mean?
“Even split” is similar to “negative split” but used to describe races where the pace roughtly the same throughout. In the 800m example, and “even split” would be to run 1:05 on both laps and results in the same time of 2:10. Since both lap splits were equal, this is an “even split” race.
Even splits often indicate good pacing and endurance. Even splitting long distance races usually indicates you ran the race very close to your maximum.
Why it matters: Even splits mean you ran at a steady pace throughout the race. They demonstrate great endurance and consistency in a race.
8. What Does Positive Split Mean?
The term “positive split” is the opposite of negative split. It indicates that your send half of the race was slower than the first half. For example running a 1:04 lap followed by a 1:06 lap still equates to a 2:10 800m, but indicates that you slowed down slightly as you neared the end of your race.
Positive splits usually mean that you are pushing yourself to the point where your body cannot handle the pace. This isn’t inherently bad, and some runners intentionally aim for slightly positive splits. Overly large positive splits may indicate that you went out too fast.
I myself have noticed that my best 800m races are all about 2 second positive splits. In my current PR of 1:50 in the 800m, I split 54s followed by 56s.
Why it matters: While positive splits are common for beginners or those who go out too fast. Large positive splits can indicate that you didn’t pace yourself well or didn’t conserve enough energy for the second half of the race.
9. What is an Over-Distance Race?
Over-distance is when you run farther than your target race distance. For example, if you are an 800m runner, you might run a “over-distance” race of a 1k or Mile to help you build the endurance needed to run the 800m. Some runners respond really well to over-distance races, and like to run a over-distance race the week before they want to run a PR in their main event.
While it’s not for everyone, running an overdistance race does help build stamina and endurance. I personally tend to run well after running an overdistance race. I feel more confident going back down to my normal distance.
Why it matters: Over-distance runs build your stamina and endurance, better preparing you to have the endurance to run your best.
10. What Does it Mean to Taper Training?
A taper is a reduction in training volume and intensity in the weeks leading up to a race, allowing your body to rest and recover before the big day. This allows your legs to feel more fresh as you approach big championship races.
Usually this involves a slight decrease in weekly mileage or slightly shorter workouts. If I am running 35-40 miles per week for most of the season, I might taper to 25 miles per week by the last week of the season.
I may also make workouts slightly shorter. For example, instead of doing 13-15 200m repeats, I may only do 9-10 repeats. Tapering also helps runners to peak their training cycle and maximize their fitness.
Why it matters: Tapering is crucial because it ensures that you’re fresh, rested, and at peak performance on race day.
11. What Does “Hitting Lactic” Mean?
“Hitting lactic”, “going lactic” or “locking up” all refer to the point where your muscles accumulate lactic acid faster than your body can clear it out, leading to a burning sensation and fatigue. The science behind lactic acid is super interesting and revolves around how your body produces energy in your cells. I am working on a more in depth article explaining the whole process, but I will give you a bird eye view for now.
When you run fast, you can’t breath in oxygen fast enough to keep up with how much your cells need. Therefore, they begin creating energy in a way that doesn’t use oxygen. Sadly, this method is much less efficient and creates the waste product of lactic acid. Lactic acid then begins to spill out of the cells and into your blood. Your blood starts to become acidic due to this excess lactic acid, and your body can feel this as physical pain.
Furthermore, because this method of making energy is less efficient, your muscles start to run out of energy. This results in a feeling of being unable move your legs when finishing races like the 400m and 800m.
Why it matters: When you hit lactic in workouts and races, you are helping your body adapt to be more efficient the next time you hit lactic. Over time this raises the level of exertion you need to hit lactic and allows you to run through it more effectively.
12. What is a “Kick” in a Race?
When runners talk about “kicking,” they’re referring to a final sprint at the end of a race. Typically this increase in speed is in an attempt to pass people who may be more tired than you and to prevent other people from catching you right at the finish line.
Most of the time, a kick is seen in mid-distance and distance races. Usually, a kick happens with 70m-100m left. Competitive athletes can sometimes start to kick with 200m or 400m left in their race.
Oftentimes, runners are pushing their limits and battling lactic acid (described above). If you want to improve your kick/finish, focus on moving your feet as fast as possible and not relying on big strong strides. Similarly, being confident in yourself can be extremely helpful. Finishing a race can be very difficult, but if you believe, you can always squeeze a little more speed out at the end.
Why it matters: Kicking is a crucial tactic in competitive races. It can help you out-sprint rivals in the final stretch or even snag a PR by pushing yourself to the absolute limit in the last few seconds of the race.
13. Heel Striking vs. Mid-foot Striking vs. Forefoot Striking
Heel striking means your heel hits the ground first, while forefoot striking means the front of your foot and toes hits first. Mid-foot striking means the ball of your foot strikes the ground first.
There are some significant difference in biomechanics (how your body moves) between the styles. Most people naturally heel strike, but most competitive athletes mid-foot or forefoot strike as it allows a smoother, more efficient stride. Heel striking generally creates more impact forces for your legs to absorb, and if a person is reaching their foot out in front of them to heel strike, it may cause a slight braking effect which actually slows them down.
I personally was a heel/flatfoot striker when I was younger, but trained myself to become a mid-foot striker throughout my high school career. This proved crucial to helping me run faster and more efficiently as my running career has progressed.
Why it matters: Heel striking is associated with higher impact forces on your joints, while forefoot and mid-foot striking tends to be more efficient and has less impact. Most competitive athletes are mid-foot or forefoot strikers (there are exceptions).
14. Strava
Strava is a popular fitness app that allows runners (and cyclists) to track their workouts, compete with others on leaderboards, and share their achievements on social media. You can upload your runs, check out your pace and route, and compare your times with others who’ve done the same route. Strava offers a great community where everyone is welcome and can post their runs for their friends to see. Think of it as Instagram for runners.
Why it matters: Strava is a great way to track your progress, challenge yourself against friends or strangers, and stay motivated. It’s a community of runners, and sharing your accomplishments can inspire you to push harder in your training.