Running Glossary: Master the Lingo of Road & Trail Running

Ever wondered what pronation is? Is fartlek a mystery to you? Have you heard of FKT but don't know what it means? For you to master the lingo of running & trail running, SportsShoes dive into the nitty gritty detail of running jargon with a handy glossary - so you will soon sound like a professional.

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Photo credits: Josh Gordon on Unsplash

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General Running Terms

Carbloading: A nutritional strategy to increase the levels of glycogen (stored glucose) in your body above their normal amount. This typically involves several days of eating more carbs than usual while also decreasing exercise to reduce the amount of carbs you are using. [1]

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Cross-country running: Cross-country running is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. 

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Heel striking: Heel striking, also known as rearfoot striking, is a running technique where the heel makes initial contact with the ground, followed by the rest of the foot. While common, there's ongoing debate about its impact on injury risk and running efficiency. 

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Fastpacking: Fastpacking is a combination of trail running and ultralight backpacking.

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Fell running: Fell running, also sometimes known as hill running, is the sport of running and racing, off-road, over upland country where the gradient climbed is a significant component of the difficulty.

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Forefoot running: Forefoot running, also sometimes referred to as toe running, is a running technique where the ball of the foot, including the toes, makes initial contact with the ground, and the heel may or may not make contact afterward. 

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Midfoot running: Midfoot running involves landing on the middle or ball of your foot, with the foot close to parallel with the ground at impact, promoting efficient energy transfer and potentially reducing injury risk compared to heel striking. 

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Mountain running: Mountain running is a sports discipline which takes place mainly off-road in mountainous terrain, but if there is significant elevation gain on the route, surfaced roads may be used.

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Overpronation: Overpronation is an abnormal gait that can happen when the foot rolls too far inward, making it more difficult for your arch to absorb impact. [2] 

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Pronation: Pronation is the side-to-side movement of the foot that occurs when a person walks or runs. It results from the transfer of weight from the heel to the ball of the foot as a person goes through their walking or running stride. Pronation also occurs while a person is standing. In this case, pronation is the amount that the foot rolls inward toward the arch. [3] Every runner has pronation, the level of how much the foot rolls inwards when going through the gait cycle defines whether the runner’s pronation is classified as neutral, overpronation or underpronation.

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Road running: Road running is the sport of running on a measured course over an established road. 

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Stride/Stride length: Stride length is the distance traveled by the heel of one foot to the next time that same foot strikes down.

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Supination: Supination, also called underpronation is a natural anatomical movement that is necessary to occur during both walking and running which helps to provide adequate leverage to the foot. When standing, supination occurs as the foot rolls outwards, placing most of the weight onto the outside of the foot and raising the arch. [4]

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Trail running: Trail running is a type of running that takes place on outdoor trails, often in mountainous terrain, and often includes significant ascents and descents. Trail running is overseen by the ITRA and includes longer races.

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Underpronation: see Supination.

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Photo credits: Febiyan on Unsplash

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Training runs

Altitude training: The practice of training at high elevations. In sports, high altitude typically means at least 7,000 to 8,000 feet above sea level. At this elevation, there’s less oxygen in the air. Your workout will feel more difficult, and you’ll get tired more quickly. The idea is that high altitude training forces your body to adapt to the lack of oxygen. In turn, this could improve your performance when you compete at sea level.  [5] 

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Anaerobic running: Anaerobic running involves short, high-intensity bursts where your body produces energy without relying on oxygen, often resulting in a burning sensation in your muscles due to lactic acid buildup. Anaerobic running occurs when your muscles are working at a pace that requires energy faster than your body can supply it through oxygen. 

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Aerobic running: running at a pace where your body can efficiently use oxygen to produce energy. 

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Cadence: The number of steps per minute (SPM) that you take, whether you’re running, jogging or walking. To get a good estimate of your cadence, simply grab a stopwatch, locate a straight, flat path or stretch of ground and count the number of steps that you take (either running, jogging or walking) within a minute. [6]

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Endurance: The body’s physical capability to sustain an exercise for an extended period. It’s made up of two components: cardiovascular endurance and muscular endurance. Cardiovascular endurance is the ability of your heart and lungs to fuel your body with oxygen. Muscular endurance is the ability of your muscles to work continuously without getting tired. [7]

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Endurance running: Endurance running, also known as long distance running, involves maintaining a steady, moderate pace over a longer distance, making it the cornerstone of activities like long-distance road races, marathons, and ultra-marathons. Endurance running relies heavily on slow twitch muscle fibers for sustained aerobic activities. The primary objective is to sustain energy for extended periods, which requires efficient pacing and a focus on cardiovascular endurance. [8]

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Fartlek: Fartlek training is a type of training where you continuously adjust the speed you run at throughout your workout. It’s a playful take on interval training that can help make longer, slower runs more engaging and enjoyable. [9] 

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Hill repeats: Hill repeats are a running workout where you sprint or run hard up a hill and then jog or walk back down, repeating this pattern multiple times, which is a great way to build strength, speed, and endurance. 

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Interval training: Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or break periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.

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Long run: In running, a "long run" is a weekly training run, typically longer than your usual runs, designed to build endurance and prepare you for longer races.

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Tapering: Strategic reduction of training volume and intensity in the weeks leading up to a race, allowing the body to recover and optimize performance on race day.

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Tempo run: A tempo run is a running workout where you run at a "comfortably hard" pace for a sustained period, typically around 20-60 minutes, to improve endurance and speed. It's a threshold run that pushes you to your limits without crossing into anaerobic running. 

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Speedwork: Speedwork in running refers to workouts designed to increase speed and endurance by incorporating intervals of running at or faster than your VO2max pace, which is roughly your 5K to 3K pace. 

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Threshold run/threshold session: A threshold run is completed at an intensity just below the point where lactate builds up in the bloodstream causing your running to slow down. The point at which this occurs is known as our lactate threshold and is dependent on an individual’s current fitness level. This pace should feel hard but still comfortable over long periods of time. This helps your body to improve efficiency at clearing lactate. [10]
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Photo credits: Benjamin Elliott on Unsplash

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Competition & race day

5K: The 5K run is a long-distance road running competition over a distance of five kilometres (3.107 mi). Also referred to as the 5K road race, 5 km, or simply 5K, it is the shortest of the most common road running distances. It is usually distinguished from the 5000 metres track running event by stating the distance in kilometres, rather than metres.

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10K: The 10K run is a long-distance road running competition over a distance of ten kilometres (6.2 miles). Also referred to as the 10K road race, 10 km, or simply 10K, it is one of the most common types of road running event, alongside the shorter 5K and longer half marathon and marathon. It is usually distinguished from the 10,000 metres track running event by stating the distance in kilometres, rather than metres.

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Bib: In running, a "bib" refers to a piece of paper or fabric, often with a unique number, that runners wear to identify themselves during a race, aiding in tracking, timing, and photo identification. 

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Bonking/Hitting the wall: In running and endurance sports, "bonking" or "hitting the wall" refers to the sudden onset of fatigue and loss of energy due to the depletion of glycogen stores in the liver and muscles.

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Fastest Known Time: Fastest Known Time (FKT) is a race without organisation and rules, a record set by an individual over a particular course or planned route. Most FKT challenges take place on established trails, e.g. The Pennine Way, although there are a rapidly growing number of unique, personalised routes that have never been attempted before. [11]

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Fixed-time race: A race that has a time limit, but no mileage limit. Fixed-time races often occur on a looped route or track. Some common examples are 6-hour, 12-hour, and 24-hour races. [12]

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Half-marathon: A half marathon is a road running event of 21.0975 kilometres (13 miles 192.5 yards)—half the distance of a marathon. It is common for a half marathon event to be held concurrently with a marathon or a 5K race, using almost the same course with a late start, an early finish, or shortcuts. If finisher medals are awarded, the medal or ribbon may differ from those for the full marathon. The half marathon is also known as a 21K, 21.1K, or 13.1 miles, although these values are rounded and not formally correct.

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Marathon: The marathon is a long-distance foot race with a distance of 42.195 kilometres (c. 26 mi 385 yd), usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair divisions. More than 800 marathons are held worldwide each year, with the vast majority of competitors being recreational athletes, as larger marathons can have tens of thousands of participants.

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Mountain running: Mountain running is a sports discipline which takes place mainly off-road in mountainous terrain, but if there is significant elevation gain on the route, surfaced roads may be used. In this it differs from fell running; also its courses are more clearly marked and avoid dangerous sections. It is a form of trail running if it is run on unpaved surfaces.Mountain running is a combination of running, jogging, and walking, depending on how steep the trail is.

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Obstacle Course Racing (OCR):  A type of race in which participants have to overcome a series of obstacles or challenges throughout its course, some of which involve crawling through the floor, climbing up a rope or carrying heavy objects. [13]

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Pace: In running, "pace" refers to the time it takes to cover a specific distance, typically expressed as minutes per mile or kilometer, which is a measure of how fast you're running. 

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Pacemaker: In running, a "pacemaker" or "pacer" (sometimes called a "rabbit") is a runner who leads a race or a section of a race at a specific pace, often to help other runners maintain a desired speed or achieve a goal time, especially in long-distance events. 

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Parkrun: Parkrun (stylised as parkrun) is a collection of 5-kilometre (3.1 mi) events for runners, walkers and volunteers that take place every Saturday morning at more than 2,000 locations in 23 countries across five continents.

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Sky running: Skyrunning is very high alpine mountain running with a focus on elevation gain and technicality. The governing body is the International Skyrunning Federation. [14]

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Ultramarathon: An ultramarathon is a footrace longer than the traditional marathon distance of 42.195 kilometres (26 mi 385 yd). The sport of running ultramarathons is called ultra running or ultra distance running.

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Photo credits: Rob Wilson on Unsplash

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Running shoes features

Barefoot shoes: Barefoot shoes, also called minimalist shoes, are designed to mimic the sensation of running or walking barefoot, characterized by a thin, flexible sole, zero heel-to-toe drop, and minimal cushioning, aiming to promote natural foot movement and strength. 

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Carbon plate: In the context of running shoes, a "carbon plate" refers to a thin, typically curved, carbon fiber plate embedded in the midsole foam, designed to enhance energy return and propulsion during running. 

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Control shoes: In running shoes, "motion control" or "control shoes" refer to shoes designed for runners with severe overpronation (excessive inward rolling of the foot), offering maximum support and stability to guide and correct foot motion. 

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Cushioning: Cushioning in a shoe is its capacity to absorb the force of an impact.

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Drop: In running shoes, "drop" (also known as heel-to-toe drop or offset) refers to the difference in height between the heel and forefoot of the shoe, measured in millimeters. 

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EVA: In running shoes, "EVA" refers to Ethylene-Vinyl Acetate, a widely used, standard, and cost-effective foam material for midsoles, known for its cushioning, durability, and flexibility, although it's not as bouncy as more advanced options. 

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Grip: In the context of running shoes, "grip" refers to the shoe's ability to maintain traction and prevent slippage on various surfaces, achieved through the outsole's design and materials.

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Grip pattern: In running shoes, the "grip pattern" refers to the arrangement and design of the outsole's tread, or the rubber grooves and lugs, which are designed to provide traction and grip on various surfaces during running. 

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Hybrid shoes: In running shoes, "hybrid shoes" are designed for runners who mix road and trail surfaces, offering a balance of cushioning and grip through features like shorter lugs and a durable outsole. 

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Lugs: In the context of running shoes, "lugs" refer to the small, raised rubber protrusions on the outsole, designed to enhance traction and grip, especially on uneven or slippery surfaces like trails. 

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Midsole: In the context of running shoes, the midsole is the layer of foam or rubber-like material between the upper and outsole, primarily responsible for cushioning, energy return, and shock absorption. 

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Neutral running shoes: Neutral running shoes are designed for runners with normal pronation (foot rolling inward) or underpronation (foot rolling outward), providing cushioning and comfort without excessive support or motion control.

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Outsole: Typically made of rubber, the outsole is the bottom of the shoe that provides traction and durability.

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Stability shoes: Stability running shoes are designed for runners who overpronate (their feet roll inward excessively), offering extra support and structure to help control this movement and promote a more neutral foot alignment. 

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Stack height: In the context of running shoes, "stack height" refers to the amount of cushioning material between your foot and the ground, measured in millimeters, and includes the thickness of the insole, midsole, and outsole. 

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Upper: In the context of running shoes, the "upper" refers to the entire part of the shoe that covers the foot, encompassing the material and structure above the sole, including elements like the tongue, laces, and the fabric around the foot. 

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Zero-drop shoes: Zero-drop running shoes have a 0-millimeter heel-to-toe drop, meaning the heel and forefoot are at the same level, mimicking a barefoot running experience and encouraging a more natural stride.
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Photo credits: Urban Vintage on Unsplash

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Trail & Terrain

Elevation: In running, "elevation" refers to the vertical distance or height above sea level, and "elevation gain" specifically means the total amount of vertical distance climbed during a run, accounting for all uphill sections. 

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Elevation gain: In running, "elevation gain" refers to the total vertical distance climbed during a run, regardless of whether the runner goes up and down, or just up.

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Incline: In the context of running and treadmills, "incline" refers to the adjustable slope or angle of the running surface, simulating uphill or downhill terrain, and measured as a percentage grade. 

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Light trail: in the context of running, "light trail" refers to running on relatively smooth, well-maintained trails with minimal obstacles or technical terrain, like fire roads, gravel paths, and rolling hills. 

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Technical trail: In trail running, a "technical trail" refers to a challenging and rugged route with obstacles like rocks, roots, steep inclines, and loose terrain, requiring agility, quick reactions, and focused footwork to navigate. 

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Vertical Kilometer (VK): An event where participants are challenged to gain 1,000m (3,280ft) of vertical gain in an exceedingly short distance as quickly as they can. [15]
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Photo credits: Olivier Devillers on Unsplash

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Running equipment

Breathability rating: In the context of running apparel and footwear, a "breathability rating" indicates how well a garment or shoe allows moisture (sweat) to escape, measured in grams of water vapor that can pass through a square meter of fabric in 24 hours (g/m²/24hr). [16]

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Headlamp: In the context of running, a "headlamp" is a light source worn on the head, typically used for nighttime or low-light trail running to provide illumination and visibility.

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Hydration vest: A lightweight, close-fitting backpack designed for carrying water and other essentials while running or hiking. It's often referred to as a running vest or hydration pack. Hydration vests typically have a water bladder with a tube for drinking, plus pockets for storing water bottles, snacks, phone, and other gear. 

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Hydrostatic Head (HH):  Used to rate the waterproof properties of a piece of clothing, the hydrostatic head (HH) is a measure of the opposition to the passage of water through the fabric. [17] 

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Running vest: See Hydration vest.

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Waterproof rating: Waterproof ratings for clothing are most commonly noted with a number followed by the letter k (representing millimetres) – this number is based on the amount of water pressure the fabric can withstand before it starts to leak. For example, a 10k rating means that the fabric membrane can withstand 10,000 millimetres of water over a 1-inch area before it starts to leak. [18]

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We hope this compilation of the essential running terms helps you in your running journey. But remember: more than words, what matters is to pursue your goals, whatever they may be. Because it’s not fun standing still.

If you’re starting out, check out our beginner’s guide to buying running shoes and our beginner’s guide to trail running.

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References

[1] https://www.healthline.com/nutrition/carb-loading#TOC_TITLE_HDR_2

[2] https://heelthatpain.com/pronation/over-pronation

[3] https://www.medicalnewstoday.com/articles/320383#overview 

[4] https://www.footpaincentresofleeds.co.uk/biomechanics-and-orthotics/biomechanics/supination

[5] https://www.healthline.com/health/altitude-training#about 

[6] https://www.runnersworld.com/uk/training/beginners/a772845/a-beginners-guide-to-cadence/

[7] https://www.healthline.com/health/exercise-fitness/endurance-vs-stamina#how-to-increase-both 

[8] https://www.americansportandfitness.com/blogs/fitness-blog/endurance-running-vs-sprinting

[9] https://www.nuffieldhealth.com/article/what-is-fartlek-training

[10]  https://www.englandathletics.org/news/simplifying-the-running-jargon-training-pace/

[11] https://www.sportsshoes.com/advice/trail-hub/motivation/what-is-an-fkt-and-how-can-you-get-started

[12] https://www.underarmour.com/en-us/t/playbooks/running/glossary-of-running-terms/

[13] https://www.sportsshoes.com/advice/trail-hub/trail-runs/all-you-need-to-know-about-obstacle-course-racing

[14] https://marathonhandbook.com/what-is-skyrunning/

[15] https://stories.strava.com/articles/the-rise-of-the-vertical-kilometer

[16] https://red-equipment.co.uk/blogs/sup-life/waterproof-ratings-breathability-explained

[17] https://www.sciencedirect.com/topics/engineering/hydrostatic-head

[18] https://roxy-uk.co.uk/expert-guide/snow/buying-guide/waterproof-ratings-guide.html

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