Navigating the World of Running: A Comprehensive Run Training Lexicon by TriNerds
Welcome to the TriNerds Run Training Lexicon – your comprehensive reference guide for all things related to running! Whether you're a seasoned athlete or just getting started on your running journey, this lexicon is designed to provide you with a valuable resource of terms and terminology commonly used in the world of running. As you explore the pages of this lexicon, you'll find definitions and explanations for various running concepts, techniques, and equipment.
Running is a diverse and dynamic sport with a rich vocabulary of its own. It's essential to understand these terms to enhance your training, improve your performance, and communicate effectively with fellow athletes, coaches, and enthusiasts. Whether you're interested in understanding the nuances of different running surfaces, learning about essential gear, or exploring various training methodologies, this lexicon has got you covered.
While we've strived to include a wide range of running-related terms, the world of running is constantly evolving. If you come across a term or concept that you can't find in this lexicon, please don't hesitate to reach out to TriNerds. We're here to assist you in your running journey, answer your questions, and provide you with the information you need to excel in your athletic endeavors.
So lace up your running shoes, hit the pavement or trails, and let this lexicon be your trusted companion as you delve deeper into the world of running. Whether you're preparing for a marathon, aiming to boost your speed, or simply seeking to understand the sport better, our Run Training Lexicon is here to support you every step of the way.
Nerd RUN Lexicon
1. MPM - Minutes Per Mile
2. MPW - Miles Per Week
3. XC - Cross Country
XT/Cross-Train - A low-impact activity to perform on non-running days to improve conditioning, prevent injury, and add variety to workouts. Examples include swimming, cycling, elliptical, rowing, walking, weight training, yoga, Pilates, exercise videos, etc.
Hills - Running in hilly terrain or setting the treadmill at an incline to build leg strength and endurance.
Hill Repeats - Running uphill and downhill repeatedly for a predetermined number of times or distance.
Easy Run/Recovery Run - A relaxed, steady-paced run for recovery or enjoyment, enhancing aerobic conditioning. Intensity should allow conversation and stay below 60-70% of maximum heart rate.
Zone 2 - Keeping heart rate within Zone 2 for easy and recovery runs, as per the Maffetone Method of heart rate training (subtract your age from 180 for upper Zone 2 limit).
Marathon Pace - The pace intended to maintain during a goal marathon; often included in training plans.
110% Rule - A guideline discouraging increasing weekly mileage by more than 10% each week.
Warm Up - A 2-5 minute walk before a slow jog to prepare and loosen muscles prior to a workout.
Cool Down - Slowing your pace significantly for a few minutes at the end of a run, followed by walking, to lower heart rate gradually and prevent blood pooling.
Speedwork - Scheduled pace increases to enhance leg power, strength, and confidence.
Tempo Run - Maintaining a comfortably challenging pace to build speed and pace awareness, often at 80-85% of maximum heart rate.
Intervals - Speed workouts involving repeated running of a set distance with recovery jogs to improve speed and aerobic capacity.
Ladder Intervals - Increasing intervals with recovery jogs in between (e.g., 200m-400m-600m-800m).
Cutdown Intervals - Decreasing intervals (e.g., 800m-600m-400m-200m).
Pyramid - Combining intervals in an ascending and descending pattern (e.g., 200-400-600-800-600-400-200).
Strides - Short, controlled bursts of running (50-150 meters) to improve form and efficiency, often done at the end of a workout.
Fartlek - A Swedish term for "speed play," an informal speed workout involving variations in pace.
Yasso 800 - A speed workout and marathon time predictor involving 10 sets of 800 meters with 400 meters easy in between.
LSD - Long Slow Distance
Rest Day - A day with no running or intense physical activity, crucial for rest and recovery.
Base Training/Running Base - Building a strong foundation of aerobic fitness and muscle strength over weeks or months before starting focused training.
Peak - Scheduling training for the best performance timing in a race.
Taper - Reducing mileage and intensity for several days to three weeks before a race to optimize peak performance.
Long Run - A crucial weekly run comprising 25-30% of weekly mileage, typically ranging from 4 to 26 miles depending on race goals and experience.
Overtraining - Excessive training leading to fatigue, injury, or burnout.