Running Glossary
Discover all the technical terms and running vocabulary to better understand your practice and improve.
Pace
Running speed expressed in minutes per kilometer (min/km) or miles (min/mi). For example, a pace of 5:00/km means running each kilometer in 5 minutes.
TerminologyAnaerobic
Type of effort where the body produces energy without using oxygen. This intense type of effort can only be maintained for a few minutes and produces lactic acid. → Calculate your anaerobic zone
PhysiologyAerobic
Type of effort where the body produces energy using oxygen. This is the preferred mode of operation for long-duration efforts.
PhysiologyLactic Acid
Waste product of anaerobic metabolism that accumulates in muscles during intense effort, causing burning sensation and fatigue.
PhysiologyTaper
Training phase before a race characterized by reduced volume to optimize recovery and form on race day.
TrainingNSAIDs
Nonsteroidal Anti-Inflammatory Drugs. Medications to relieve pain and inflammation, to use with caution in running (risk of digestive and renal complications).
HealthBPM
Beats Per Minute. Unit of measurement of heart rate. Allows quantifying effort intensity.
MeasurementMile Marker
Kilometer or mile marker placed along the race course to inform runners of distance covered.
CompetitionBrick Workout
Training session combining two disciplines back-to-back (often bike + run in triathlon) to simulate race conditions.
TrainingCadence
Number of steps taken per minute. Optimal cadence is generally between 170 and 180 steps/minute to reduce injury risk.
TechniqueHill
Uphill or slope used for specific training sessions aimed at developing muscular power and MAS.
TrainingMinimalist Shoes
Lightweight shoes with minimal cushioning and low drop to encourage more natural running. Require gradual adaptation.
EquipmentPR / PB
Personal Record / Personal Best. Your best time on a given distance.
PerformanceCross-Country
Running discipline practiced on natural terrain (grass, mud, forest) over distances from 4 to 12 km. Popular winter discipline in athletics.
CompetitionDecathlon
Men's combined athletics event comprising 10 events over 2 days: 100m, long jump, shot put, high jump, 400m, 110m hurdles, discus, pole vault, javelin, 1500m.
CompetitionElevation Gain
Altitude difference between two points on a course. In trail running, we speak of positive elevation (climbs) and negative (descents).
TrailDNF
Did Not Finish. Race abandonment for various reasons (injury, fatigue, exceeded time limits...).
CompetitionDNS
Did Not Start. Registration not followed by race participation.
CompetitionBib Number
Number assigned to each runner in a race, attached to the jersey and sometimes equipped with a timing chip.
CompetitionDrop
Height difference between heel and forefoot in a running shoe, expressed in millimeters. Varies from 0mm (barefoot) to 12mm+ (traditional shoes).
EquipmentBase Endurance
Slowest training pace, at 60-75% of MHR. It's the basic pace that develops aerobic capacity without excessive fatigue.
TrainingWarm-up
Preparatory phase before intense effort (competition or hard training) to gradually raise body temperature and prepare muscles.
TrainingStretch
Exercise to maintain or improve muscle and joint flexibility. Can be static (held position) or dynamic (in movement).
RecoveryFartlek
Swedish training method alternating fast and slow phases freely, without rigid structure. Means "speed play" in Swedish.
TrainingHR
Heart Rate. Number of heartbeats per minute, key indicator of effort intensity.
PhysiologyMHR
Maximum Heart Rate. Maximum number of beats your heart can reach during maximum effort. Often estimated by the formula 220 - age. → Calculate your MHR
PhysiologyHRR
Heart Rate Reserve. Difference between MHR and resting HR. Used to more precisely calculate training zones.
PhysiologyInterval Training
Training method alternating intense effort phases with active or passive recovery periods. Effective for improving speed and VO₂max.
TrainingFinish
Final phase of a race where runner accelerates to cross the finish line. Can be decisive in close races.
CompetitionEasy Run
Easy-paced run, often synonymous with base endurance. Allows maintaining training volume without excessive fatigue.
TrainingStride
Complete running cycle from foot contact to next contact with the same foot. Stride length and frequency determine running speed.
TechniqueCore Strength
Exercise strengthening deep abdominal and back muscles to improve posture and running efficiency.
TrainingEnergy Gel
Compact energy supplement in gel form, rich in fast carbohydrates, used during long efforts to maintain glycogen levels.
NutritionGlycogen
Form of glucose storage in muscles and liver. Main energy source for muscle effort. Depletes after 90-120 min of sustained effort.
NutritionGPS Watch
Connected watch using GPS to measure distance, pace, and record route. Essential tool for modern runner.
EquipmentHeptathlon
Women's combined athletics event comprising 7 events over 2 days: 100m hurdles, high jump, shot put, 200m, long jump, javelin, 800m.
CompetitionHydration
Water intake before, during and after exercise. Essential for performance and health, especially in hot weather.
NutritionEndurance Index
Ratio between performance over different distances allowing evaluation of endurance qualities compared to pure speed.
PerformanceITRA
International Trail Running Association. Organization regulating international trail running and awarding performance points.
TrailIntervals
Fast running segments separated by recovery periods in interval training. Example: 10 x 400m with 1min recovery.
TrainingJogging
Very slow run, slower than easy run, often used for recovery or warm-up.
TrainingLactate
Product of anaerobic metabolism. Lactate accumulation limits high-intensity effort duration.
PhysiologyFinish Line
Line marking the end of the race course. Crossing it validates race completion.
CompetitionLSD
Long Slow Distance. Long endurance run at moderate pace to develop aerobic base.
TrainingMarathon
Iconic road running race of 42.195 km. Reference distance in running requiring specific preparation.
CompetitionMarathon Wall
Phenomenon of sudden fatigue around km 30-35 of marathon due to glycogen depletion. Proper nutrition can delay it.
CompetitionNegative Split
Race strategy of running the second half faster than the first. Often more efficient than starting too fast.
StrategyOvertraining
State of chronic fatigue due to excessive training volume without sufficient recovery. Can lead to injury and performance drop.
HealthPPG
General Physical Preparation. Strengthening and mobility exercises complementing running to prevent injuries.
TrainingPacer
Runner designated to maintain constant pace in race. Helps other runners achieve time goal.
CompetitionShin Splints
Inflammation of shin bone periosteum causing pain. Often due to training volume increase or hard surfaces.
HealthTraining Plan
Structured program over several weeks preparing for specific race goal. Alternates different types of sessions.
TrainingPronation
Natural inward rolling movement of foot upon ground contact. Can be neutral, overpronated or underpronated (supination).
TechniqueActive Recovery
Very light exercise session (slow jog, cycling) day after hard session to promote muscle recovery.
RecoveryRunning Economy
Energy efficiency of runner at given speed. Good economy allows maintaining high speed with less effort.
PerformanceAid Station
Refreshment point along race course providing water, energy drinks, sometimes food.
CompetitionPassive Recovery
Complete rest day without physical activity. Essential for body regeneration and adaptation.
RecoveryRPE
Rating of Perceived Exertion. Subjective scale (often 1-10) to assess effort intensity without device.
MeasurementHalf Marathon
Road running race of 21.0975 km, exactly half a marathon. Popular distance balancing challenge and accessibility.
CompetitionAnaerobic Threshold
Intensity level where lactate starts accumulating faster than it's eliminated. Can be maintained 45-60 min by trained runner.
PhysiologySplit
Intermediate time on portion of race. Allows monitoring pace regularity.
CompetitionMAS
Maximum Aerobic Speed. Maximum speed a runner can maintain while being at VO₂max. Key indicator of running performance.
PerformanceStarting Corral
Grouped start zone in large races. Organizes runners by estimated time to facilitate start.
CompetitionQuality Session
Intensive training session (intervals, threshold, long run) aimed at improving specific quality. Alternates with easier sessions.
TrainingSteeplechase
Track race of 3000m with obstacles (barriers and water jump). Combines running and jumping.
CompetitionTrail
Running on natural terrain (mountains, forests, hills) with elevation gain. Generally over 21 km with significant elevation.
TrailTempo Run
Run at sustained pace, slightly below anaerobic threshold. Improves lactate clearance capacity.
TrainingTDS
Sur les Traces des Ducs de Savoie. Trail race of ~145km with ~9000m elevation around Mont-Blanc, part of UTMB week.
TrailMAS Test
Evaluation protocol to determine Maximum Aerobic Speed. Various tests exist: Cooper, Vameval, half-Cooper, 1500m...
TrainingUltra-Trail
Trail race exceeding marathon distance (>42km). Tests endurance and mental fortitude over very long distances.
TrailUTMB
Ultra-Trail du Mont-Blanc. Mythical race of ~170km with ~10000m elevation around Mont-Blanc. Reference in trail running.
TrailVO₂max
Maximum oxygen volume a body can consume per minute during maximum effort. Measured in ml/min/kg. Key indicator of endurance capacity. → Estimate your VO₂max
PhysiologyVertigo
Trail race focusing on vertical ascent with little horizontal distance. Tests climbing and descending ability.
Trail