Learning Your Running Lingo

Cool Down:  Similar to a warm-up, but done AFTER your workout. A cool-down consists of light jogging and stretching to help return your body to its original state gradually.

Dynamic Stretching: This type of stretching is movement based as opposed to stretching while standing still or sitting. Dynamic stretches are a great way to warm up prior to a workout or run. Some examples of dynamic stretches are high knees, jumping jacks, and skater hops. Click Here for an example of a quick and effective dynamic warm-up.

Fartlek: Swedish for “Speed Play.” A fartlek workout is a continuous run where you alternate running at a fast pace with a moderate pace for a set period of time or distance. Example: 12 minute Fartlek run. Start by running at a fast pace for 1 minute, followed by running at a moderate pace for 1 minute. Then at a fast pace for 2 minutes, followed by a moderate pace for 2 minutes. Finally run at a fast pace for 3 minutes, followed by moderate pace for 3 minutes.

Interval Workouts: A running workout consisting of running for a short and intense period, followed by a rest/recovery period, typically of an equal amount of time. Example: Run 400 meters, light jog for 400 meters. Repeat 4 times.

Kick: A “Kick” is a term that describes increasing your speed during the final stretch of your race.

Pace: Your pace is how long it takes you to cover a certain distance. If you run 2 miles in 16 minutes then you are running at an 8 minute mile pace. This can be used for any distance.

PR: Short for “Personal Record.” You may also hear people say PB which stands for “Personal Best.”

Recovery Run: These are shorter runs typically at an easier pace that are done 24-48 hours after a big workout or race. Recovery runs are designed to help your body rest and recharge before your next workout.

Splits: Splits are used to break down your race into smaller increments. Example: I ran 2 miles in 20 minutes. My first mile “split” was 11 minutes, my second mile “split” was 9 minutes. A similar term commonly used is “Negative Split.” A negative split is when you run faster in the 2nd half of your race compared to the 1st half.

Static Stretching: This type of stretching is done in a still position. Often involves holding a certain position for a set period of time. Static stretching is great for increasing your flexibility. Example: Reaching down and touching your toes for 20 seconds.

Striders: A great way to warm up or cool down before or after a workout or race. Striders involve running for about 100 meters or 15-20 seconds at a fast pace and progressively getting faster as you go. The beginning of your strider should be a quick jog pace. As you run continue to pick up speed so that by the end you are sprinting. These are designed to activate your fast-twitch muscles and get you ready to run.

Taper: Refers to reducing your mileage and intensity of your training in the final days before a big race. This will ensure that your body is fully rested and recovered, and ready to go on race day!

Tempo Run: Also known as “Threshold Runs”, these runs are long runs that are run at just above your comfortable pace. It should be a challenge to hold the pace, but not overly hard. This type of workout helps you simulate a race day feeling and is great for improving your endurance.

Warm-Up: Preparing your body for a workout or run of any kind. This can involve light jogging, stretching, or anything that increases your heart rate and activates your muscles.  

Popular Race Lengths:

5k – 3.1 miles

10k – 6.2 miles

Half Marathon – 13.1 miles

Marathon – 26.2 miles

 

We hope this helps you on your path to becoming a Runner of STEEL!

- John Cotton; Youth Program Services Coordinator