Descubre el significado de los términos de running más importantes


Have you learnt what bib, bonk, and bandit imply?

The extra you run, the extra you begin to speak like a runner. This record of 40+ operating phrases might be helpful alongside your operating journey. 

You would possibly want it when preparing for a race, buying running shoes, or simply making an attempt to know totally different operating coaching plans.

Bookmark this publish or obtain the complete (alphabetical) glossary of operating phrases and share it with fellow runners!

Working phrases glossary by subject

Primary coaching phrases

Cardio

Throughout aerobic exercise (additionally known as “cardio”) respiratory (oxygen) is ample to fulfill the power calls for of the muscle mass. Consider low to average depth actions like jogging.

Anaerobic

Exercise becomes anaerobic when respiratory doesn’t present sufficient oxygen to fulfill power wants. Assume excessive depth, most effort actions comparable to sprints.

Cool-down

The final a part of a runner’s exercise the place the aim is to get the center charge and respiratory again to regular. It often entails a brief stroll or jog, lower body stretching, and many others.

Core/Core coaching

Your core contains the muscle mass across the center of your physique (abs & again). It performs a job in stability and thereby influences your operating kind. Your core may be educated with specific exercises.

Cross-training (XT)

All different train sorts a runner would possibly do to enhance their situation, for energetic restoration and harm prevention, comparable to power coaching, biking, swimming. (To not be confused with crossfit!)

DOMS

Delayed Onset Muscle Soreness (DOMS) is a feeling of discomfort in your muscles 24-72 hours after a exercise. This doesn’t essentially imply the exercise was good, simply that you’re not used to it.

HR/HR Zones

Coronary heart Charge (HR) refers to coronary heart contractions measured as beats per minute (bpm). Target HR zones describe ranges of exercise depth primarily based in your most coronary heart charge (MHR).

Lactic acid

A by-product of power metabolism throughout intense actions (see Anaerobic). A buildup of lactic acid is often described as “muscle burn” or stiffness, however it’s not harmful.

Relaxation day

An everyday a part of a runner’s coaching plans. Throughout relaxation days you let your physique adapt to the coaching stress by means of sleep, nutrition, and active recovery to keep away from overtraining and make progress.

Stretching Dynamic/Static

Dynamic stretching entails gentle, bouncy actions by means of the vary of movement to heat up the physique earlier than operating. Static stretching means holding a place on the finish vary of motion. It may be performed after operating to chill out tight muscle mass.

VO2 max

Your most oxygen uptake (VO2 max) tells you the way effectively your physique can use oxygen throughout train. Whenever you stop exercising for a while it’s the very first thing to lower.

Heat-up

The primary a part of runner’s exercise the place the aim is to get your coronary heart charge up and enhance blood stream to the muscle mass. It often consists of jogging, dynamic stretches, and/or running drills.

Working coaching phrases

Base coaching

The coaching program part the place the aim is to construct endurance, the “base”. Instance: A novice would possibly do base coaching earlier than beginning a marathon program.

Bonk

A sense of utmost fatigue that all of a sudden comes over you throughout a future, generally known as “hitting the wall”. It may be averted with proper nutrition and coaching plans.

Cadence

What number of steps you are taking per minute whereas operating. Optimum cadence is particular person, however a sooner cadence would possibly enhance efficiency and scale back harm danger (180 +/- 10 steps per minute).

Working ABC

Working ABC is a mixture of workouts targeted on bettering your operating kind. These exercises are called drills and are sometimes carried out as a part of the warm-up.

Simple run

Working at a tempo the place you would simply maintain a dialog.

Fartlek

Swedish for “velocity play”. A coaching run the place effort and intervals aren’t set beforehand and also can embody uphill and downhill operating. The aim of fartlek training is to play with velocity whereas bettering operating efficiency.

Foot strike

Which a part of your foot first touches the bottom once you run determines your foot strike – heel strike, midfoot strike, or forefoot strike. There is no such thing as a proof that one is finest for everybody.

Intervals

Intervals or interval coaching means quick bursts of operating combined with slower operating or strolling intervals (however not fully stopping/standing nonetheless).

LSD/Long term

Lengthy Sluggish Distance (LSD) or Lengthy Run is a vital kind of run included in operating applications. Normally it covers as much as 30% of weekly mileage and is carried out at a sluggish, snug tempo to construct up stamina.

Unfavourable splits

Working the second half of your run sooner than the primary. (see Cut up time)

Tempo

Your pace is what number of minutes it’s essential to run a kilometer or a mile. This shouldn’t be confused with velocity, which tells you what number of kilometers or miles you might be operating per hour

Cut up time

The time it takes you to cowl a particular distance throughout coaching or a race.

Streak operating

A “streak” is achieved once you run a number of consecutive days in a row. A run must be at the very least 1.61 km (1 mile) to rely as streak running. (To not be confused with operating bare!)

Stride

Strides are brief, ~30 sec, progressively accelerating operating bursts performed at as much as 90% of your most velocity. A single step taken throughout a run may also be known as a stride.

Tempo run

A sort of operating exercise carried out at a difficult tempo for a set time or distance. It’s performed to apply sustaining velocity over time and practice psychological focus.

Path operating

Working on unpaved surfaces (dust roads, forest trails, mountain climbing routes…). Path race routes must be marked and have lower than 20% paved roads. Path runs are all about experiencing nature.

Race phrases

5K, 10Ok…

Ok = kilometers. 5K refers to a 5 kilometer (3.1 mile) race or run, 10Ok to 10 kilometers (6.2 miles), and many others.

Bandit

An individual operating a race with out formally registering or paying for it.

Bib

A sheet of paper that you simply connect to your chest when operating a race. It accommodates your registration quantity and an digital chip that can observe your time. (see Chip time)

Carb loading/Carbo load

Switching your macronutrient ratio to extra carbohydrates within the days main as much as a race to fill your power shops (glycogen). May be useful for longer (90 minutes+) races.

Chip time

At huge race occasions you might be unlikely to cross the beginning line instantly after the official begin. A chip will document the time from the second you go the beginning line. Chip timing may be performed through totally different transponder methods, comparable to chips built-in in shoelaces or within the bib. (See Bib)

DNF/DNS

Did Not End (DNF) and Did Not Begin (DNS) are used when a runner doesn’t full or begin a race.

Gun time/Clock time

The official race beginning time marked by the purpose when the clock begins. Normally not the identical time as once you truly cross the beginning line (see chip time).

HM (Half Marathon)

A half marathon is a 21.0975 kilometer / 13 miles 192½ yards lengthy race. Good to know: The whole lot as much as 400 meters is taken into account brief distance (dash). 800 – 1609 meters is center distance and 2000 – 42,195 meters is known as lengthy distance. A full marathon is a 42.2 kilometer / 26 miles 385 yards lengthy race. Any race longer than a marathon is known as an extremely marathon.

Kick

The ultimate push on the finish of the race when a runner will increase their velocity to the end line.

PB, PR

Private Finest (PB) or Private Report (PR) is your quickest time for any given distance. Instance: A 5K PB is the quickest you ever ran a 5K race.

Taper

A interval earlier than the race, often over the course of some weeks, the place the runner runs much less to protect power earlier than the large day.

Find the essential running terms explained

Different phrases

Midsole drop

The distinction in thickness between the back and front of the operating shoe (millimeters). A change within the midsole drop (heel drop) when shopping for new sneakers can have an effect on your operating type and harm danger.

Impartial shoe

Impartial trainers don’t present additional corrective assist. Not like impartial sneakers, stability sneakers are designed with additional midfoot assist (see Pronation).

Pronation

As you run, your foot naturally rolls inward at one level. That is known as pronation. Trainers may be designed for overpronation, underpronation (supination), or impartial. (see Impartial shoe)

Runner’s excessive

The sensation of bliss that occurs throughout or after a run. From endorphins to endocannabinoids, science is not sure of which chemical compounds make it occur. However runners agree that it’s addictive!

Runner’s knee

A typical operating harm, skilled as a specific type of knee pain positioned on the outer facet of the knee joint.

Shin splints

One other frequent harm for runners, skilled as pain running up the inside of your lower leg.

That’s it. In case you acquired this far, you are actually able to seize your bib, skip the bonk, and beat the bandit!

Really feel like we missed some vital phrases? Tell us within the feedback under!

 

 

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