Running Glossary: Common Running Terms Explained

Easy running and movement exercises performed before a session to prepare the body for exercise.

Movement-based exercises performed before running to prepare muscles and joints. Examples include leg swings, walking lunges, skipping drills and high knees.

RAMP is a structured warm-up framework commonly used in sport and coaching. It helps prepare the body for exercise in a progressive way.

R – Raise: Gradually increase heart rate and body temperature through light jogging or movement.
A – Activate: Activate key muscle groups used during running, such as the glutes and core.
M – Mobilise: Mobilise joints through controlled dynamic movements such as leg swings or lunges.
P – Potentiate: Prepare the body for the upcoming session by including slightly faster or more powerful movements such as strides or short accelerations.

Easy jogging or walking performed after a run to gradually lower heart rate and begin recovery.

Stretches where a muscle is held at mild tension for around 20–30 seconds. These are typically performed after running.

Pace describes how fast you are running and is usually expressed as the amount of time it takes to cover a distance.

Most runners measure pace in either minutes per kilometre (min/km) or minutes per mile (min/mile). For example, a pace of 6:00/km means each kilometre takes six minutes to complete, while a pace of 9:30/mile means each mile takes nine minutes and thirty seconds.

RPE describes how hard running feels and is commonly used to guide training intensity.

3–4: Easy running where conversation is comfortable.
5–6: Steady effort with slightly increased breathing.
6–7: Tempo effort, comfortably hard where conversation becomes difficult.
8–9: Hard effort used during intervals or challenging workouts.
10: Maximum effort that can only be sustained briefly, such as a sprint or finishing kick.

The talk test is a simple way to judge running intensity by how easily you can speak while running.

If you can hold a full conversation comfortably, the effort is likely easy.
If you can speak in short phrases but not full sentences, the effort is likely tempo.
If speaking is very difficult, the effort is likely hard.

Heart rate zones describe training intensity based on a percentage of maximum heart rate.

Zone 1: 50–60% of maximum heart rate – very easy effort used for warm-ups and recovery.
Zone 2: 60–70% – easy aerobic running commonly used for easy runs and long runs.
Zone 3: 70–80% – moderate steady running.
Zone 4: 80–90% – hard effort typically used during tempo or threshold running.
Zone 5: 90–100% – very hard effort used during short intervals or maximal efforts.

Running at an effort where the body mainly uses oxygen to produce energy. This is the effort level used during most easy and long runs.

Higher intensity running where the body cannot supply enough oxygen to meet energy demand. During these efforts the body relies more heavily on stored glycogen in the muscles to produce energy quickly. Anaerobic efforts typically occur during hard intervals, sprints and maximal efforts.

A comfortable running pace where you can hold a conversation without struggling for breath. This usually feels like an RPE of around 3–4 out of 10.

A very easy run designed to help the body recover between harder training sessions.

A short, very easy run usually performed the day before a race or key event. The aim is to gently loosen the legs, maintain routine and reduce stiffness without causing fatigue.

Shake out runs are typically relaxed and may include a few short strides to help the legs feel responsive ahead of race day.

The longest run of the week, usually performed at an easy pace to help build endurance.

A training approach that alternates periods of running and walking. This method is sometimes referred to as “Jeffing”, after coach Jeff Galloway who popularised it. For example, running for four minutes followed by one minute of walking.

A run that gradually increases in pace as it progresses. Runners typically start at an easy effort and slowly increase the pace, finishing the final section closer to a steady or tempo effort.

A sustained run performed at a comfortably hard pace. This usually feels like an RPE of around 6–7 out of 10 where speaking becomes more difficult.

Structured repeats of faster running followed by recovery periods. For example, two minutes of harder running followed by one minute of easy jogging.

A Swedish term meaning “speed play”. Fartlek training mixes faster and slower running without strict timing. Runners often use fixed points such as lampposts, trees or corners to decide when to change pace.

Repeated runs up a hill designed to improve running strength, power and technique. The downhill or walk back is usually used as recovery between repetitions.

Hitting the wall, often called bonking, refers to a sudden and significant drop in energy during prolonged exercise caused by depleted glycogen stores.

Runners often describe it as feeling extremely fatigued, weak, or unable to maintain pace. It most commonly occurs during longer endurance events such as half marathons, marathons, or long training runs.

Hitting the wall can often be reduced or avoided through appropriate pacing, fuelling during longer runs, and ensuring adequate carbohydrate intake before endurance events.

Short controlled accelerations lasting around 20–30 seconds where runners gradually increase speed to around 80–90% effort while focusing on relaxed form and quick turnover.

Lactate threshold refers to the intensity of exercise where lactate begins to accumulate in the blood faster than the body can remove it.

Running close to this effort helps improve endurance performance and is commonly trained through tempo runs or sustained steady efforts.

The maximum amount of oxygen the body can use during exercise. Higher VO₂ max levels generally support better endurance performance.

The number of steps a runner takes per minute while running. Cadence naturally varies between runners depending on pace, height and experience.

A group running technique where faster runners briefly run ahead before turning back towards the group so everyone stays together.

Running the second half of a run or race faster than the first half.

Training load describes the overall stress placed on the body through training.

It is influenced by factors such as running distance, intensity and the frequency of sessions. Managing training load appropriately helps improve performance while reducing injury risk.

Delayed Onset Muscle Soreness (DOMS) is muscle soreness that develops 24–48 hours after unfamiliar or intense exercise.

It is common after harder sessions, hill running, strength training, or returning to running after a break.

A rest day is a day without structured training that allows the body time to recover and adapt to previous training sessions.

The fastest time a runner has achieved for a specific distance.

A period of reduced training before a race designed to allow the body to recover and perform at its best.

Carbohydrate loading is a strategy used before endurance events where carbohydrate intake is increased in the days before a race to maximise glycogen stored in the muscles. This approach is most commonly used before longer races such as half marathons or marathons.

Reps, short for repetitions, refer to repeated efforts of running at a specific pace or intensity within a workout.

For example, a session may include 6 × 400 metre reps where each faster effort is followed by a recovery period such as easy jogging or walking.

Reps are commonly used in interval training to improve speed, endurance and running efficiency.

Cramps are sudden, involuntary muscle contractions that can cause pain and temporarily disrupt running. They commonly affect muscles such as the calves, hamstrings or quadriceps.

Cramps are often blamed only on dehydration or electrolyte loss, but they are not always caused by either. They are more commonly linked to muscle fatigue, training load, pacing, or the demands of the event exceeding current conditioning.

Reducing cramp risk usually involves appropriate pacing, gradual training progression, adequate conditioning for the event, and sensible hydration and fuelling strategies.