If you're a runner, or at least thinking about becoming one, congratulations! Running is an excellent workout and requires nothing more than tennis shoes, earth, work-ethic, and discipline. The most complicated aspect of this otherwise simplistic sport is the terminology used to describe many of the different training tools. So I've put together the following definitions to help you further understand the sport, and increase your runner's IQ!
20-15: A method of speed training. You run outbound at your normal training pace for 20 minutes, turn-around and run back to the start trying to do so in 15 minutes.
Body-Glide: A substance applied to the body to reduce chafing. Most commonly applied to the thighs. Tri-athletes use this on their shoulders to allow their wet-suit to easily slide off after the swim.
Bonk: Crashing in a race (usually a marathon) attributed to running out of fuel.
DOMS: Delayed onset muscle soreness. Generally occurs 36 – 48 hours after a high intensity activity. Normally occurs as a result of a sudden increase in activity - often associated with starting a strength training program. DOMS does not normally occur after the body becomes accustomed to the exercise.
Endorphins: Chemicals in the brain which create a feeling of euphoria; said to be the cause of the “runner’s high”.
Energy replacement: During prolonged activity it is necessary to feed the body. Most commonly used techniques are gels, energy drinks and energy bars.
Fartlek: A Swedish word meaning ‘Speed Play.” This form of speed training combines a number of speed training methods, intervals, pyramids, hills, and sprints. The idea is to teach the body how to react to various conditions faced during a competition.
Flats: Light weight non-spiked shoes used by sprinters and short to medium distance runner during races. Can also refer to the space between the hills.
Heart Rate: The number of time your heart beats in one minute. Normal heart rates vary from 45–65 beats per minute for athletes and from 60–85 for non athletes.
Hit the Wall: Totally running out of energy during a run, feels as if you ran into a wall.
Hyponatremia: An abnormally low level of sodium in the blood. Most commonly occurs to extreme distance runners that over hydrate without replenishing electrolytes.
Illiotibital (IT) Band Syndrome: Soreness/tightness a runner develops over time on the outside of their thighs and quadriceps. Can be caused by overuse, a change in running surfaces, poor shoes, constant running on tracks (leaning into the curve), etc. Stretching, special exercises and alteration of running gait normally correct the problem.
Lactic Acid: A substance which forms in the muscles as a result of the incomplete breakdown of glucose. Occurs at high workout intensities when you are close or at you anaerobic threshold. Causes muscles to feel sore and achy. Athletes often refer to this as the burn.
Negative Split: Running the last half of a race faster than the first half.
Nip-Rash: Chafing of the nipples. This can affect both male and female runners. Prevention can include the choice of technical fabrics for clothing or the use of Body-Glide, Band-Aids or Nipguards.
Plyometrics: Also known as “Goofy Drills.” Exercises related to the development of elastic strength. Exercises strive to increase strength, speed and flexibility as well as improve form.
Quads: Four large muscles at front of thighs.
Runners High: Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)
Running Economy: The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more “economical.” Training, strength, and good technique are key essentials to good running economy.
Shin Splints: Lower leg injury where there is pain along the shin bone; usually caused by excessive pronation or weak shin muscles; treat with ice and stretching and strengthening exercises; can lead to stress fractures.
Side Stitch: Most of the time this is simply a cramp in the diaphragm. If you get a side stitch, slow down for 30 seconds or so. If you get a stitch, try changing the way you carry your shoulders. Also, if it is in your left side, exhale forcibly each time your right foot hits the ground, and do the opposite if it is on your right side. You can also try running while holding your hands on the top of you head in order to stretch the muscles along the rib cage.
Taper: The period of time before a competition where the athlete lessons their training to allow the body to recover and prepare. Normally a taper period is between one to three weeks depending on the length of the event and training schedule.
Tempo Runs: Type of workout to improve the lactate threshold, usually consists of 15-30 minutes of running at the lactate threshold speed. Tempo runs are to simulate the pace run during a race.
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