If you are new to running you have probably been overwhelmed by the terminology. Sometimes it is like speaking a different language. “In your fartlek session, push the effort to tempo and float the recovery”. What the…?
This article looks to give meaning to some of these terms. I have chosen some of the more common terms and phrases, but there are still plenty more that you will come across as your running adventure continues.
This article looks to give meaning to some of these terms. I have chosen some of the more common terms and phrases, but there are still plenty more that you will come across as your running adventure continues.
Training
Cross-training is really any form of exercise that isn’t running. For example, you may do some cycling during the off-season to maintain fitness, or do some swimming when injured.
Interval training is a form of training that alternates bouts of intense running with periods of recovery or easy running. Intervals are aimed at improving your performance by allowing you to complete more high-quality work than you would be able to in a single block. The intensity, duration and recovery are all variables that can be altered to adjust the type of interval being performed. Intervals are important for runners of all distances and abilities.
Fartlek is a Swedish word meaning ‘speed play’. Fartlek is traditionally an unstructured type of training performed over natural terrain. The speed of the session is intermittent, varying from jogging to fast bursts, depending on the terrain and how the athlete feels. However, in recent time, Fartlek has been used to describe short time based intervals of varying duration.
Float is the recovery between intervals, but the recovery is done at a moderate-firm intensity that does not allow full recovery. An example might be a fartlek session where the efforts are at 5k race pace, but the recoveries are a float at half marathon pace.
Hill repeats are aimed at developing strength endurance by getting you to do intervals uphill. While the duration and intensity can vary, they are commonly 1-3 minutes in length and on a hill of moderate grade (4-6%). Not only can they boost your strength, but they can also improve running economy if the hill isn’t too steep. The other benefit of hill repeats is they allow high intensity intervals to be done without placing too much impact stress on the body.
Recovery runs are an easy run used as active recovery while still offering endurance improvement. Recovery runs are best done at a low intensity over flat, natural (eg. dirt or grass) terrain.
Strides or run-throughs are short efforts over 50-200m and are generally at 5k race or quicker. They are focused on improving technique and running economy, as well as leg turnover. Strides are done with a long, or full, recovery meaning the focus is on form and speed rather than endurance, or fitness, benefits.
Speedwork is broadly used turn that is used to describe both interval training, and strides, as described above.
Tempo training consists of longer efforts and is a key session for half marathon and marathon runners. The intensity of these efforts varies by coach, with some coaches using it to describe marathon pace efforts, while others mean an intensity closer to anaerobic threshold, or 15-21k race intensity.
Threshold effort refers to an interval at your anaerobic threshold. This is the intensity you can hold for about a one hour race, meaning it is firm but sustainable. Threshold intensity is very similar to tempo training for most coaches.
Plyometrics isn’t a form of running at all, but rather a session aiming to improve explosive power through jumps, hops, skips, etc. Plyometrics can improve your running technique and increase economy, however, plyometrics should only be done after you have built a strength base using less demanding techniques.
Core stability is a term used to describe the strength and control of the muscles in the core region of the body such as the abdominals, obliques and transverse abdominis (which encircle the body similar to a belt). These muscles are important for pelvic stability and good running technique.
Negative split means running the second half of a race faster than the first half. For example, a runner in a 10km race who takes 18:00 for the first 5km and
17:45 for the second 5km split.
Cross-training is really any form of exercise that isn’t running. For example, you may do some cycling during the off-season to maintain fitness, or do some swimming when injured.
Interval training is a form of training that alternates bouts of intense running with periods of recovery or easy running. Intervals are aimed at improving your performance by allowing you to complete more high-quality work than you would be able to in a single block. The intensity, duration and recovery are all variables that can be altered to adjust the type of interval being performed. Intervals are important for runners of all distances and abilities.
Fartlek is a Swedish word meaning ‘speed play’. Fartlek is traditionally an unstructured type of training performed over natural terrain. The speed of the session is intermittent, varying from jogging to fast bursts, depending on the terrain and how the athlete feels. However, in recent time, Fartlek has been used to describe short time based intervals of varying duration.
Float is the recovery between intervals, but the recovery is done at a moderate-firm intensity that does not allow full recovery. An example might be a fartlek session where the efforts are at 5k race pace, but the recoveries are a float at half marathon pace.
Hill repeats are aimed at developing strength endurance by getting you to do intervals uphill. While the duration and intensity can vary, they are commonly 1-3 minutes in length and on a hill of moderate grade (4-6%). Not only can they boost your strength, but they can also improve running economy if the hill isn’t too steep. The other benefit of hill repeats is they allow high intensity intervals to be done without placing too much impact stress on the body.
Recovery runs are an easy run used as active recovery while still offering endurance improvement. Recovery runs are best done at a low intensity over flat, natural (eg. dirt or grass) terrain.
Strides or run-throughs are short efforts over 50-200m and are generally at 5k race or quicker. They are focused on improving technique and running economy, as well as leg turnover. Strides are done with a long, or full, recovery meaning the focus is on form and speed rather than endurance, or fitness, benefits.
Speedwork is broadly used turn that is used to describe both interval training, and strides, as described above.
Tempo training consists of longer efforts and is a key session for half marathon and marathon runners. The intensity of these efforts varies by coach, with some coaches using it to describe marathon pace efforts, while others mean an intensity closer to anaerobic threshold, or 15-21k race intensity.
Threshold effort refers to an interval at your anaerobic threshold. This is the intensity you can hold for about a one hour race, meaning it is firm but sustainable. Threshold intensity is very similar to tempo training for most coaches.
Plyometrics isn’t a form of running at all, but rather a session aiming to improve explosive power through jumps, hops, skips, etc. Plyometrics can improve your running technique and increase economy, however, plyometrics should only be done after you have built a strength base using less demanding techniques.
Core stability is a term used to describe the strength and control of the muscles in the core region of the body such as the abdominals, obliques and transverse abdominis (which encircle the body similar to a belt). These muscles are important for pelvic stability and good running technique.
Negative split means running the second half of a race faster than the first half. For example, a runner in a 10km race who takes 18:00 for the first 5km and
17:45 for the second 5km split.
Running technique
Supination is a term you will often hear at a running store when trying on shoes. It describes the outward rotation of the foot during ground contact. This means more weight is placed on the outside portion of the foot. Supination occurs primarily during heel strike and toe-off to absorb shock. While supination is a natural part of the running stride, excessive supination can be an injury risk.
Pronation is the opposite of supination. It is the inward rotation of the foot that occurs during ground contact. This means more weight is transferred to the inside portion of your foot. Pronation occurs during running to absorb shock. As per supination, it is a normal part of running, however excessive pronation or over-pronation can lead to injuries.
Stride length simply describes the distance from where one foot lands to where the same foot lands during the next cycle. Stride length is a key aspect of running speed, however over-striding is one of the most commonly occurring problems with running technique. Stride length differs to the term step length with stride length describing a full stride, example right foot to right foot, while step length is just one step, ie. right foot to left foot.
Stride frequency is the number of strides you take per minute. It is a measure of leg speed and is also called running cadence. Stride frequency is very important at high speeds, such as sprinting.
Supination is a term you will often hear at a running store when trying on shoes. It describes the outward rotation of the foot during ground contact. This means more weight is placed on the outside portion of the foot. Supination occurs primarily during heel strike and toe-off to absorb shock. While supination is a natural part of the running stride, excessive supination can be an injury risk.
Pronation is the opposite of supination. It is the inward rotation of the foot that occurs during ground contact. This means more weight is transferred to the inside portion of your foot. Pronation occurs during running to absorb shock. As per supination, it is a normal part of running, however excessive pronation or over-pronation can lead to injuries.
Stride length simply describes the distance from where one foot lands to where the same foot lands during the next cycle. Stride length is a key aspect of running speed, however over-striding is one of the most commonly occurring problems with running technique. Stride length differs to the term step length with stride length describing a full stride, example right foot to right foot, while step length is just one step, ie. right foot to left foot.
Stride frequency is the number of strides you take per minute. It is a measure of leg speed and is also called running cadence. Stride frequency is very important at high speeds, such as sprinting.
Physiology
Aerobic energy system is the primary energy system for the distance runner. It produces energy at a slow rate through the use of oxygen and can continue as long as carbohydrate stores allow. This system uses both carbohydrates and fats as a fuel source and is the primary source of energy in all events from 1500m to the marathon.
Carbohydrate is the primary source of energy used by the body while running. The body stores about enough energy for up to 30km run. Carbohydrate is used to a greater extend during high intensity exercise while low intensity exercise, such as your long runs, uses a combination of fat and carbohydrate. Given its importance in running, having full carbohydrate stores for a long race like a marathon are essential, thus carbohydrate loading.
Cardiac drift describes the gradual increase in heart rate during prolonged exercise due to dehydration and an increase in temperature. It is the reason why your heart rate may be higher towards the end of a run than it was in the middle despite the fact that you’ve maintained the same speed.
Lactic acid is a product of anaerobic energy production (the lactic acid energy system). Excessive lactic acid production is associated with muscle fatigue, causing a decrease in running intensity. In the presence of oxygen, lactic acid is broken down and recycled as a fuel source. When you exercise at high intensities, however, the body produces lactic acid faster than it can recycle it.
Strength endurance is the ability of a muscle to continually produce movement over time. While it may sound like it is more beneficial to weight lifters than runners, it is actually a key aspect of good running performance, especially in longer events.
VO2 max is the measure of your aerobic capacity, which is the amount of oxygen that your body can use during maximal intensity exercise and is measured in mL/min/kg of body weight. This method is often associated with endurance performance, and while it is important it is just one factor in predicting performance.
Hitting the wall or bonking is what happens to a runner when the muscles have used all stored carbohydrate. It is associated with fatigue and a decrease in exercise intensity. If it happens to you, you’ll know.
Aerobic energy system is the primary energy system for the distance runner. It produces energy at a slow rate through the use of oxygen and can continue as long as carbohydrate stores allow. This system uses both carbohydrates and fats as a fuel source and is the primary source of energy in all events from 1500m to the marathon.
Carbohydrate is the primary source of energy used by the body while running. The body stores about enough energy for up to 30km run. Carbohydrate is used to a greater extend during high intensity exercise while low intensity exercise, such as your long runs, uses a combination of fat and carbohydrate. Given its importance in running, having full carbohydrate stores for a long race like a marathon are essential, thus carbohydrate loading.
Cardiac drift describes the gradual increase in heart rate during prolonged exercise due to dehydration and an increase in temperature. It is the reason why your heart rate may be higher towards the end of a run than it was in the middle despite the fact that you’ve maintained the same speed.
Lactic acid is a product of anaerobic energy production (the lactic acid energy system). Excessive lactic acid production is associated with muscle fatigue, causing a decrease in running intensity. In the presence of oxygen, lactic acid is broken down and recycled as a fuel source. When you exercise at high intensities, however, the body produces lactic acid faster than it can recycle it.
Strength endurance is the ability of a muscle to continually produce movement over time. While it may sound like it is more beneficial to weight lifters than runners, it is actually a key aspect of good running performance, especially in longer events.
VO2 max is the measure of your aerobic capacity, which is the amount of oxygen that your body can use during maximal intensity exercise and is measured in mL/min/kg of body weight. This method is often associated with endurance performance, and while it is important it is just one factor in predicting performance.
Hitting the wall or bonking is what happens to a runner when the muscles have used all stored carbohydrate. It is associated with fatigue and a decrease in exercise intensity. If it happens to you, you’ll know.