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Glossary of terms often used on the running track
Aerobic
Means “with oxygen”. In exercise it refers to activity undertaken at a moderate intensity that can be sustained for prolonged periods and refers to the use of oxygen in a muscle's energy-generating process. Running at a moderate pace is an example of aerobic exercise.
Anaerobic
Means “without oxygen”. Anaerobic exercise is undertaken in short, explosive bursts as the energy systems used can only be sustained for a short time. Sprinting and weightlifting are examples of anaerobic exercise.
Carbo loading
Increasing the amount of complex carbohydrates you eat in the two or three weeks leading up to the Marathon.
Cool-down
Slow running or jogging and stretching activities completed after a workout or competition to loosen muscles and rid the body of lactic acid.
Cross – training
An aerobic activity other than running, such as cycling, swimming or rowing. Introducing these activities enables you to vary your training and introduce exercises that are non-impact and as a result reduce your risk of injury.
Fartlek
The term Fartlek comes from the Swedish for ‘speed play’. A Fartlek run is where you vary with a mixture of slow running, moderate pace running and short, fast bursts. It doesn’t need to be a precise science you can use landmarks, such as lamp posts, bus stops and roundabouts to run between at different paces.
Gait
The running cycle between when your foot first hits the ground through to the next time the same foot hits the ground again. Our gait is pretty much determined by our genetics.
Heart rate
Used by many to measure the intensity of exercise. The intensity of a run can be judged against the Heart Rate Zone you are in. The common heart rate zones are worked out as a % of your maximum heart rate. There are a number of ways to work this out, the most common being:
- Men - 220 minus your age
- Women – 226 minus your age
When you have figured out your max, you can then sort out your various target zones for exercise:
60% to 70% of max
Easy recovery runs. For absolute beginners, this is the proper level of effort for all of your runs for the first few months.
65% to 75% of max
Training pace for regular and long runs. Comfortable and conversational. Advanced runners can probably push as high as 80% and still stay comfortable.
80% to 85% of max
Longer speedwork sessions, such as mile intervals and fartlek runs.
90% of max
Speedwork where you are running distances of around 100 – 200 metres.
Hill running
One of the best ways to increase strength whilst running. Include hill sessions in your training plan, but only once you have done a few weeks of sustained training.
Interval training
This is when you run for a set distance or time at a fast speed and then recover by running at a slower speed for a set number of repetitions.
Lactic acid
A substance which forms in the muscles as a result of the incomplete breakdown of glucose.
Minute miling / Pace
Your target time for the marathon will be broken down into how many minutes it takes you to run a mile. See our pacing chart to calculate your target marathon pace from your time for shorter distances. It’s important in the race to make sure you stick to your pace and don’t go off to quickly.
Negative split
When you run the second half of a race faster than the first half. This is the ideal way to run a Marathon.
Pronation
Is the inward rotation of the foot during ground contact. This means more weight is
transferred to the inside portion of your foot. Pronation occurs during running to absorb shock. Excessive pronation or over-pronation can lead to injuries.
Supination
Is 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. Excessive supination can lead to injury.
Taper
A gradual reduction in the amount of training in the weeks immediately before a race. Your training programme should include 2-3 weeks of tapering.
VO2 Max
Is a way of measuring aerobic fitness. It is measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in millilitres, you can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Your VO2 max will increase as you progress your training.
Warm-up
Always start by slowly raising your heart rate and core temperature. This is extremely important in preventing injuries.
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