Running Jargon: A Guide for New Runners to Understand Their Running Friends

Welcome new runner! You have become a part of an exclusive club. As a member you will reap many benefits, including getting in the best shape of your life, a huge increase in self-confidence, and, best of all, multitudes of running friends. When you first meet these new friends though, their running jargon may leave you a bit confused as to what they’re actually talking about. Example: What the heck is a fartlek? I bring you this guide to help you understand your running friends. Pretty soon you’ll be talking like a running pro!

Running Jargon: A Guide for New Runners

For a new runner, understanding what your running club members are talking about might feel like learning a new language. Fartlek, bonking, chafing may actually sound scary, and hitting the wall? That might make you question your running commitment. Or you might hear someone say, “I scored a PR in my last marathon thanks to my tempo training and great taper so I was able to BQ for the first time. I just hope I don’t bonk on Heartbreak Hill!” What?! Not to worry. Here is your key to all the running jargon. 

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Running Jargon

While the sound of the word may make you want to giggle, Fartlek is a form of speed training that is perfect for all levels of running. Meaning “speed play” in Swedish, Fartlek means to add periods of faster running during your training. For example, on your next run, try picking up the pace a bit, maybe the distance between telephone poles or for a block. Then slow down until the next pole or block. Repeat a few times and, voila, you have a great fartlek speed workout.

Bandit

A bandit is a thief and that is exactly what a bandit runner is, someone who didn’t pay for a race yet sneaks in, stealing race benefits like cleared roads and water/fuel stations that you paid for.

Chafing

Ever get rubbed the wrong way? In the running jargon world chafing is what happens when fabric or skin literally rubs you the wrong way until the skin is broken and you develop a painful abrasion (that probably won’t really make itself known until you hop in the shower). It tends to happen more frequently in warmer weather and targets areas like arms, between thighs, under the breasts, and yes, even nipples. Products like Body Glide (<– affiliate link) can help prevent chafing.

Hitting the Wall

This term is usually used for marathons or other long-distance races. It happens when you literally run out of gas (fuel) in the later miles of a race. Dehydration and undertraining are other possible causes of hitting the wall. You may feel like you can’t take another step, your brain may feel like it’s not functioning, and the need to slow down or stop may feel overwhelming.

Bonking

See “Hitting the Wall.”

Carbo-loading

The practice of eating a high-carbohydrate meal the night before a long race. One of the goals of carbo-loading is to avoid hitting the wall. There are many theories of race fueling these days and most proponents of carbo-loading suggest a diet that is fairly high in carbohydrates throughout training and leading up to your race.

Pronation

Pronation happens when your foot rolls inward as you stride. This is actually a natural movement, the problem happens with over-pronation and can lead to knee and foot pain. There are some things you can do to help this including taping, exercise, and wearing the right shoe type. Check with your doctor, chiropractor, or shoe guy for tips.

Negative Splits

This term is usually used when the second half of your run is faster than the first. As in “I started off slow and picked it up for the last few miles and had a negative split in my 10k!” It can also be used to refer to intervals that are run at a faster pace as you go through your workout.

Intervals

Frequently done on a track, intervals (or repeats) are shorter (200-800m) fast bursts that are done at a high-intensity level. They are great for improving form, leg turnover, speed, and VO₂ Max. They are sandwiched between slower-paced recovery periods.

VO₂ Max

VO₂ Max stands for maximal oxygen uptake and is a measurement of the maximum amount of oxygen a person can use during intense exercise. It is a measure of a person’s aerobic endurance. While much of a high VO₂ Max is genetic, it can be improved through interval training and other high-intensity exercises. It can be measured in a lab (I had it done a few years ago) for the most accurate measurement, but these days, some fitness trackers and watches can also measure it (though not as accurately).

Strides (or Striders)

Strides are short (50 to 150m) bursts of running done at close to maximum effort level. They’re great for improving your leg turnover and overall running form. These are usually done a couple of times a week at the end of an easy workout. They can also be done before a speed workout or race. You can perform six-eight at the end of your run, focusing on turnover and form, then recovering completely before the next stride. They can be done barefoot if you have a safe place to run.

Taper

Tempo

A Tempo run is another form of speed training that is done with a little less intensity than interval training. Tempo runs are usually run on the road at a pace that you can sustain for about an hour or slightly more. A simple type of tempo run would be to warm up for 10-15 minutes at an easy pace, pick up the pace for 20-30 minutes, then finish your run at an easy pace.

Runners, like the military, love acronyms! If you don’t know what they mean it can leave you feeling out of the loop. Here’s a list of a few of the most common running jargon acronyms.

Lactate Threshold. In running this is the pace at which lactate starts to build up in the blood forcing a runner to slow down. Improving your lactate threshold can help improve your stamina allowing you to run faster for a longer period of time. Tempo runs are a great way to improve your lactate threshold.

 

 

 

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