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Why do running myths persist? Some running myths may be based on incomplete or outdated information. While others may be fuelled by personal experience or anecdotal evidence. It’s important to separate fact from fiction when it comes to running. Base your training and decisions on reliable evidence and expert advice.

“Running is Bad for Your Knees”

The truth is that running can actually be good for your knees. Studies have shown that running does not cause knee damage or increase the risk of osteoarthritis. In fact, running has been found to have a protective effect on the knees. It can help to strengthen the muscles and connective tissue that support the joints.

However, it is important to take proper precautions to prevent knee injuries while running. Here are some tips:

• Warm up properly: Take a few minutes to stretch and loosen up your muscles before you start running. This can help to reduce the risk of injury.
• Wear the right shoes: Make sure you have a pair of shoes that fit well and offer adequate support for your feet and ankles. If you have flat feet or overpronate (roll inward), you may need shoes with extra stability.
• Run on a soft surface: Running on a softer surface, such as a grassy field or a dirt trail, can be easier on your knees than running on concrete or asphalt.
• Use good running form: Proper running form can help to reduce the impact on your knees. Keep your head up, your shoulders relaxed, and your arms and legs loose.

“You Need to Run Every Day to Get in Shape”

Rest and recovery are just as important as training when it comes to running. In fact, it’s actually better to take a day or two off between runs to allow your body time to recover. This can help to prevent overtraining and reduce the risk of injury.

That being said, it’s important to find the right balance between training and rest. As a general rule, it’s recommended to aim for 3-4 runs per week for beginners, and to gradually increase your training volume as you get in better shape. You can also vary your training by including cross-training activities, such as cycling or swimming, to give your body a break from running.

“All Running Shoes are the Same”

This myth couldn’t be further from the truth! Running shoes are designed to support and protect your feet while running, and they come in different shapes and sizes to fit different foot types and running styles.

The key to finding the right running shoe is to choose a shoe that fits well and offers the right level of support for your feet. This means finding a shoe that is comfortable, has a good fit, and provides enough cushioning and stability to support your feet. You may need to try on several different brands and models to find the right shoe for you.

“Running Will Make You Lose All Your Muscle”

Running can actually help to build muscle, not just lose it. While running does use some muscle tissue for energy, it also stimulates the growth and repair of muscle fibers. This can lead to increased muscle mass and strength over time, especially if you combine running with strength training exercises.

That being said, it’s important to maintain a balanced training routine that includes both running and strength training. This can help to prevent muscle loss and ensure that you are getting the most out of your running workouts. Here are some tips for maintaining muscle mass while running:

• Incorporate strength training exercises: In addition to running, try to include exercises that target different muscle groups, such as squats, lunges, push-ups, and planks.
• Vary your training intensity: Mix up your training by including different intensities, such as intervals, tempo runs, and long runs. This can help to challenge your muscles in different ways and promote muscle growth.
• Eat enough protein: Protein is important for muscle repair and growth, so make sure you are getting enough in your diet. Good sources of protein include lean meats, dairy, beans, and nuts.

“You Need to Carb-Load Before Every Run”

Carbohydrates are an important source of energy for runners, but you don’t need to carb-load before every run. Carb-loading is a technique that involves increasing your intake of carbohydrates in the days leading up to a long distance race, in order to top off your glycogen stores and improve endurance.

However, carb-loading is not necessary for every run, and it can actually be detrimental to your performance if you are not properly trained for it. Instead of carb-loading, it’s important to focus on getting the right balance of nutrients in your diet. This includes consuming a mix of carbohydrates, proteins, and fats to support your training and recovery.

Here are some tips for fueling your runs:

• Eat a balanced diet: Focus on getting a mix of carbohydrates, proteins, and fats in your diet to support your training and recovery. This can help to provide a steady stream of energy and promote muscle repair and growth.
• Experiment with different fueling strategies: Everyone is different, so it’s important to experiment and find what works best for you. Some runners may need to eat before a run, while others may prefer to run on an empty stomach. Try different fueling strategies, such as eating a small snack before a run or carrying energy gels or sports drinks, and see what works best for you.
• Hydrate properly: Proper hydration is important for running performance, so make sure you are getting enough fluids before, during, and after your runs. Aim to drink about 17-20 ounces of water 2-3 hours before a run, and bring a water bottle or sports drink with you on longer runs.

“Running on a Treadmill is the Same as Running Outside”

Running on a treadmill and running outside are not the same thing. While treadmill running can be a convenient and safe option, it does have some differences compared to outdoor running.

One difference is the surface. Treadmills have a softer, more forgiving surface than the pavement or trails, which can make them easier on your joints. This can be a good thing for runners who are recovering from an injury or for those who are just starting out. It can also make treadmill running feel less challenging than outdoor running.

Another difference is the lack of wind resistance. When you run outside, you have to push against the resistance of the wind. This can add an extra challenge to your run. On a treadmill, there is no wind resistance, so your run may feel easier.

Here are some tips for getting the most out of treadmill runs:

• Vary the incline: To mimic the terrain of outdoor running, try increasing the incline of the treadmill. This can help to add some extra challenge and variety to your run.
• Use a fan. To simulate the feeling of running against the wind, try using a fan in front of the treadmill. This can help to make treadmill running feel more like outdoor running.
• Mix it up: Don’t be afraid to mix up your treadmill workouts by running at different speeds, inclines, and intervals. This can help to keep your runs interesting and challenging.

“You Need to Stretch Before Every Run”

Stretching before a run can help to improve your flexibility and range of motion, but it’s not necessary to stretch before every run. Research has shown that static stretching (holding a stretch for a prolonged period of time) before a run may actually reduce performance and increase the risk of injury.

That being said, stretching can still be an important part of a runner’s training routine. It’s just important to choose the right type of stretching and to do it at the right time. Here are some tips for incorporating stretching into your training routine:

• Try dynamic stretching: Instead of static stretching, try doing some dynamic stretches before your run. These are stretches that involve movement, such as leg swings or high knees. This can help to warm up your muscles and improve your range of motion.
• Stretch after your run: Save your static stretches for after your run, when your muscles are warmed up. This can help to improve your flexibility and reduce muscle soreness.
• Incorporate other recovery techniques. In addition to stretching, try incorporating other recovery techniques into your routine, such as foam rolling or using a massage ball. These can help to improve muscle recovery and reduce the risk of injury.

“Running Will Give You a Flat Stomach”

While running can be a great way to burn calories and improve overall fitness, it’s important to remember that running alone is not enough to give you a flat stomach. In fact, spot reduction (trying to lose fat in a specific area of the body) is not possible, and weight loss is largely determined by your overall diet and exercise habits.

That being said, running can still be a valuable part of a weight loss or body composition goal. Here are some tips for maximizing the effects of running on body composition:

• Focus on overall calorie balance. To lose weight, it’s important to create a calorie deficit by burning more calories than you consume. Running can be a great way to burn calories. It’s important to also pay attention to your diet and make sure you are not overcompensating by eating more after your runs.
• Incorporate strength training: In addition to running, try incorporating strength training into your routine. This can help to improve your overall muscle mass, which can boost your metabolism and help you burn more calories.
• Get enough rest. Recovery is an important part of any training program, and getting enough sleep and rest can help to support your weight loss goals. Aim for 7-9 hours of sleep per night, and make sure you are giving your body enough time to recover between workouts.

“Runners Have No Upper-Body Strength”

The truth is that runners can and should incorporate upper-body strength training into their routine. Strong upper-body muscles can help to improve running form, increase power and speed, and reduce the risk of injury.

Here are some tips for incorporating upper-body strength training into your running routine:

• Choose exercises that mimic the running motion. Exercises such as push-ups, rows, and planks can help to strengthen the muscles used in running, such as the core, shoulders, and upper back.
• Don’t neglect the lower body: While it’s important to focus on upper-body strength, don’t neglect your lower body muscles. Strong legs and glutes are crucial for running performance, so make sure to include exercises such as squats, lunges, and leg presses in your strength training routine.
• Incorporate strength training into your weekly routine: Aim to do strength training 2-3 times per week, and consider incorporating it into your cross-training days or on days when you are not running long distances.

“Running is Dangerous and Unhealthy”

Running can be one of the safest and most beneficial forms of exercise. In fact, research has shown that running can improve cardiovascular health, reduce the risk of chronic diseases such as diabetes and heart disease, and even improve mental health and cognitive function.

Here are some tips for staying safe while running:

• Wear proper shoes: Invest in a good pair of running shoes that fit properly and provide adequate support and cushioning. This can help to reduce the risk of injury.
• Follow a training plan: Gradually increasing your mileage and intensity is important for avoiding overuse injuries. Consider following a structured training plan or working with a coach to ensure that you are building up your distance and intensity safely.
• Listen to your body. If you are feeling pain or discomfort while running, take a break and consider reducing your mileage or intensity until you feel better. It’s better to be safe than sorry. Taking a step back can help you avoid more serious injuries in the long run.
• Stay hydrated. Dehydration can lead to muscle cramps and other issues, so make sure to drink plenty of fluids before, during, and after your runs.
• Run in well-lit, populated areas: For safety purposes, it’s generally a good idea to run in well-lit, populated areas whenever possible. This can help to reduce the risk of accidents or other issues.

Running Myths Conclusion

In this post, we’ve busted the top 10 running myths, separating fact from fiction and highlighting the importance of basing your training decisions on sound scientific evidence. We’ve discussed the role of nutrition, shoes, upper-body strength, and more. Along with offering tips for optimizing your training and staying safe while running.

We hope that this post has helped to clear up some common misconceptions about running. You may now feel more equipped to make informed decisions about your training. Remember, running can be a safe and beneficial form of exercise when done correctly, so don’t let running myths hold you back from achieving your goals.

Now, time to get out for a run and forget this running myths!

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In this post, we’ll go over the benefits of listening to podcasts. Providing some recommendations for some popular podcasts to check out.

1. Stay up-to-date with the latest trends and news

One of the major benefits of listening to podcasts is the ability to stay up-to-date with the latest trends and news in the running world. Many podcasts feature interviews with industry experts and coaches, providing valuable insights and advice on a variety of topics.

There are also podcasts that cover the latest research and developments in the running world, from new training techniques and strategies to the latest gear and technology. By listening to podcasts, you can stay informed and ahead of the curve in terms of your training and performance.

2. Get inspired and motivated with Running Podcasts

Running can be a challenging and sometimes lonely sport. Listening to podcasts can help provide inspiration and motivation when you need it most. Many podcasts feature interviews with successful runners and their stories of overcoming challenges and achieving their goals. These stories can be incredibly inspiring and help remind you of what’s possible with hard work and determination.

In addition to inspiring stories, there are also podcasts that offer tips and advice for staying motivated and achieving your own running goals. Whether it’s setting new personal bests, training for a specific race, or simply staying consistent with your training, these podcasts can provide valuable guidance and support.

3. Learn new training techniques and strategies

Another benefit of listening to podcasts is the opportunity to learn new training techniques and strategies. This can help improve your running form and performance. Many podcasts offer tips and tricks for everything from improving your running efficiency to recovering from injuries.

In addition, there are also podcasts that offer training plans and workouts for different levels and goals. Whether you’re just starting out or are an experienced runner looking to take your training to the next level, these podcasts can provide valuable guidance and structure for your training.

4. Connect with other runners and the running community

Running can be a solitary sport, but listening to media can help you feel connected to other runners and the wider running community. Many podcasts feature discussion and analysis of running events and races, providing an opportunity to learn more about these events and hear from other runners who have participated in them.

In addition, some podcasts feature listener Q&A and feedback segments, allowing you to connect with other runners and share your own experiences and insights. By listening to these podcasts, you can feel like you’re part of a larger community of runners.

Running Podcasts Conclusion

Listening to podcasts can provide a wealth of benefits for runners of all levels. From staying up-to-date with the latest trends and news, to getting inspired and motivated, to learning new training techniques and strategies, to connecting with other runners and the running community, there are countless reasons to tune in to these podcasts.

To get started, you can see a few popular running podcasts here.

No matter which podcast you choose, we hope you’ll find it enjoyable and helpful in your running journey. Happy listening!

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In this post, we’ll be covering five key questions that you should ask yourself when reflecting on your running performance. These questions will help you to identify:

• Your current goals
• Track progress
• Understand your strengths and weaknesses
• Plan for improvement

By taking the time to answer these questions, you’ll be able to take a strategic and mindful approach to your running.

Question 1: “What are my current running goals?”

Understanding your current running goals is important for several reasons. It helps you stay focused on what you are working towards, provides you a sense of direction in your training and make sure you are on track. Setting clear and measurable goals allows you to track progress and measure your success.

When setting running goals, it’s important to make sure they are specific, measurable, and achievable. A specific goal might be “run a marathon in under 4 hours,” while a measurable goal might be “improve my 5K time by 30 seconds.” Make sure your goals are challenging but realistic, so you can feel a sense of accomplishment when you reach them.

Reflecting on your current running goals can help you see where you have been and where you are going. It allows you to assess if your current training program is on track to achieve your goals and make necessary adjustments if not. Reflecting on your goals also helps in understanding what you have already accomplished and helps to keep you motivated. Reflecting on your goals allows you to measure progress, stay on track, and make any necessary changes to your approach.

Question 2: “How have I been tracking my progress?”

Tracking progress is essential to measure how far you have come and how far you have yet to go. Keeping track of your progress allows you to see the progress you are making over time, and make any necessary adjustments to your training program. It gives you a clear and measurable picture of your progress, and helps you to stay motivated and on track.

There are different methods for tracking your progress, such as using a running app, keeping a journal, or writing down your times and distances. With apps, you can track your runs, measure your pace, and set goals for your runs. Keeping a journal gives you a chance to reflect on your runs and record how you felt, what you did well and what you can improve on. Keeping records of your runs will also help you to identify patterns and trends in your training.

Regularly reviewing progress is crucial in order to make any necessary adjustments. By reviewing progress regularly, you can identify any areas that need improvement. Help make adjustments to your training program to address them. You can also see if you are on track to achieve your goals or if you need to re-evaluate and set new goals. It will also help you to identify any areas you excel in and focus on maintaining that progress. Reflecting on your progress helps you stay motivated, stay on track and make necessary adjustments to your program in order to reach your goals.

Question 3: “What are my strengths and weaknesses as a runner?”

Identifying your strengths and weaknesses as a runner is an important part of the running reflection process. Knowing your strengths and weaknesses can help you to better understand your running and create a more effective training program. It also helps you to focus on the areas that need more work and improve your overall performance.

Identifying your personal strengths and weaknesses can be done through self-reflection and self-assessment. Reflect on your past runs, think about your personal goals, track your progress and ask yourself where you excel and where you struggle. Take into account things like your stamina, speed, endurance, and overall level of fitness. You can also ask your friends, family or coaches for feedback, get a personal assessment or test your running performance to see what your strengths and weaknesses are.

By focusing on improving your weaknesses, you can improve your overall performance. Identifying your weaknesses allows you to work on specific areas that need improvement. From this you can create a training program that is tailored to your specific needs. For example, if you find that your stamina is a weakness, you can focus on building endurance by incorporating longer runs or tempo runs into your training program. When you focus on improving your weaknesses, you will be able to perform better and reach your goals faster.

Question 4: “Am I listening to my body?”

Listening to your body is a crucial part of training, especially when it comes to preventing overtraining and avoiding injury. Overtraining occurs when you push your body too hard without enough rest and recovery. This can lead to fatigue, injury, and a decrease in performance. Listening to your body means recognising when you need to rest, recover and adjust your training program.

Paying attention to physical cues is essential in order to listen to your body. Look out for signs of fatigue, such as feeling tired or sluggish during runs, having trouble sleeping, or feeling pain or discomfort. Be aware of warning signs of injury such as persistent pain, swelling or loss of range of motion. By being attentive to your body’s signals, you can make adjustments to your training and prevent overuse injuries.

Regularly taking rest days and adjusting your training as needed are crucial for recovery and overall performance. Giving your body time to rest and recover can help prevent overtraining and injury. Additionally, by adjusting your training to your body’s needs, you can prevent burnout and increase your overall performance. Taking rest days and adjusting your training schedule allows you to achieve your goals without causing injury or fatigue. This will help you perform better, stay motivated and reach your goals faster.

Question 5: “What can I do to improve my overall performance?”

Running reflection on past performance can help you identify areas for improvement. Which can be a useful tool for creating a plan for future performance. By analysing past performance, you can understand what has worked well for you and what hasn’t. This will help you to focus on the areas that need improvement and create a plan for achieving better results.

Improving overall performance can involve a variety of strategies, such as incorporating strength training, cross-training, and working with a coach. Incorporating strength training can improve your running economy, and help prevent injury. Cross-training helps you to maintain your fitness when you are recovering from an injury or want to give your body a break from running. Working with a coach can help you to develop a personalised plan and improve your running efficiency and form.

In order to improve your overall performance, it is important to make changes and set new goals. After you have identified the areas that need improvement, create a plan and start implementing changes to your training program. Be specific, measurable and realistic with your new goals. Take small steps, and make adjustments as needed. Set new goals for yourself and stay motivated. Remember, improvement takes time and consistency, but with a clear plan and by regularly reflecting on your progress, you can achieve great results.

Running Reflection Conclusion

Running reflection on your running performance is an essential step in reaching your goals, tracking your progress and improving your overall fitness. By asking yourself important questions and assessing your strengths and weaknesses, you can create a more effective training plan and achieve better results.

It is important to set aside time regularly to reflect on your running performance, whether it be daily, weekly or monthly. It is also important to make adjustments to your training as needed. This will help improve your performance and reach your goals. Regular running reflection will help you to stay on track, stay motivated and achieve your goals faster.

There are many resources available to support and provide you with more information on how to reflect on your running performance. From books, articles, podcasts, online communities, coaches and personal trainers, there are many ways to gain more knowledge, stay motivated and get support. Take advantage of these resources and stay committed to your goals and your progress, this will help you achieve the results you want.

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I’m no scientist but from simple research, it’s pretty clear that running can significantly improve physical and mental health. Running has been proven to reduce stress, improve heart health, and help with symptoms of depression. If you’re not clear on the key benefits or remain sceptical I’ve outlined 10 health benefits of running and jogging.

Humans have evolved to run, from surviving, hunting for good to a recreational and performance purposes. Raising your heart rate from resting to an active state will help your body to move oxygen and blood to your muscles more efficiently. In turn, this will help you burn more calories and lowers your cholesterol.

Running is running. If you are new to running or thinking of starting to run for recreational and/or health reasons I wanted to share a few tips to think about:

First Thing’s First

You should not care what anybody else thinks about your running! if you’re self-conscious walk, drive, cycle away from your home and wear a cap or woolly hat :). Perhaps a quiet country lane or wooded path were you’re unlikely to see many people! More importantly, though, nobody should know you.

Running Form

Remember your body may not be conditioned to run…yet. Even if you have good cardio levels, you’re asking for trouble trying to fly out the blocks. Start off with a 1-minute run, 1-minute walk strategy for 10 minutes to feel how your body reacts. From here you can build up over a number of weeks to increase the run time and decrease the walk time, at a point where you don’t walk anymore.

Humans can naturally run but it can seem confusing on how to hold yourself when running so try these key points:

1. Aim to land your foot directly under you, rather than stretched out.
2. Aim to keep your head up straight, like you’re balancing an apple.
3. Aim to keep your up and down motion low, consider a shorter stride length to achieve this.
4. Aim to keep your arms/elbows at 90 degrees, you’ll find they naturally go in-sync with your legs.

For a visual representation of good running form watch this video 😎

Build a Habit

If you want to be a happy runner and stay injury-free aim to build a habit. Do not feel you have to run everyday! Write down a plan to get you started for a few weeks and remember consistency is key. If this means 3 times per week then plan rest days between. The first few weeks could look like the below, you want to establish a habit and look forward to your next run, not exhaust and injure yourself:

• Tuesday – 1-minute run / 1-minute walk for 10 minutes
• Thursday – 1-minute run / 1-minute walk for 10 minutes
• Saturday – 2-minute run / 1-minute walk for 10 minutes
• Sunday – Rest/Alternative cardio like Biking or Swimming

Finding it Boring?

Grab your headphones and listen to music. Think through a problem at work. Plan out your weekend or next holiday. Reflect on your day. You’ll be surprised how your mind can wander if you let it. Want more inspiration, see my make running less boring post!

Finding self-motivation difficult?

Run with others! Family, friends or even join a local running club. Convince a friend to start running with you, the time will disappear! Search for a running club. All clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’).

Running with like-minded people is a great motivator, and having a time and a place to meet regularly holds you accountable. In addition, you can seek a running coach who will work within your ability and availability. These coaches can to keep you honest and accountable.

Progress takes time so don’t lose focus on the reasons why you started. It’s easy to give up but for only 20 minutes (1.4% of your day!) you can do something different.

Run with others

Build on your increased confidence, self-esteem and self-image, your social life will benefit. Surround yourself with like-minded friends and family, take your children on walks and small runs with you to share the experience.

One of the biggest social benefits of running is improved social life. Along with making new friends and social channels, you’ll develop greater empathy and social skills. It may seem counterproductive at first, trying to talk to somebody during a run but as your fitness builds, you’ll find it easier.

Release those natural endorphins! Perhaps you’ll spend the 1.4% mindlessly scrolling social media or watching boxsets but they’re not going anywhere. 😀

The post Learning to run appeared first on Run Tall.

1. Mental thinking time

In todays world there is no greater gift than time away from screens to think. Give your mind time to wander and process current challenges and issues you may be facing. Stuck on a problem in world? No problem a run sorts that out!

After a run, your body will enable the growth of new blood vessels This, in turn, may also produce new brain cells in certain locations through a process called neurogenesis. Through the hippocampus and new brain calles, running is likely to lead to an overall improvement in brain performance by improving memory and give better task-switching ability!

Feeling low? A run gives me the runners high. Many studies have also shown to have a positive impact on depression as it limits the brain’s response to physical and emotional stress.

2. Exploring new places

Being away on family holidays and with work means I can be away from home and still feel the need to run. This helps mix up the training, rather than running the same local routes. I also find this a great opportunity to explore the area I’m in, get my bearings. If I’m out early enough in the morning I can usually see sights and sounds that most won’t.

3. Friends

One of the biggest social benefits of running is improved social life. Along with making new friends and social channels. Joining a running club was great and I made some great friends through it. I find it a great leveller as there is no hierarchy.

As the barrier to ‘go for a run’ is so low, it’s easy to arrange to meet up with a friend for a run. 

4. Achievements

Through running I’ve ran many events, including 10k’s, half marathons and marathons. This has given me a sense of achievement and fantastic memories, not to mention a big medal haul! 🏅

5. Fitness

Lastly, an obvious point but running has given me fitness. The ability to not get out of breath easily, have a low resting heart rate and keep up with the kids! It’s also great to help maintain a healthy weight whilst enjoying good food every now and then 😉.

Why I run summary

By making running a regular part of my life, it’s given me so much than just the obvious physical benefits. Exercise is the best thing we can do to slow the cognitive decline, associated with normal ageing. I found it difficult at first but the effort is worth it if you’re looking to break out of the day to day rut. Remember, if you don’t do anything different, nothing will ever change 🙂.

Please see my articles on advice, along with training sessions and training plans.

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Basic Runners Terminology

• Form: How you position and hold your body while running. Good form is essential to avoiding injuries and getting faster. The basic tenets are all about “running tall:” Keep your head up, shoulders down, lean slightly forward, and keep your feet under your body (rather than over-striding).
• Pace: How fast you’re running, usually expressed in terms of minutes per mile (or kilometres). When you’re just starting out, don’t get too caught up in the numbers; just know that your pace on different runs is a helpful indicator of your effort on those runs.
• Cadence: The number of steps you take per minute while running. Several things can influence this, such as height, weight, stride, and experience. Frequent runners typically take around 160-170 steps a minute, while elite runners take it up to 180.
• Strides: The name for the steps you take while running.
• Warmups and cooldowns: Don’t sprint straight out the door to start your run, or straight into the shower to end it. All of your runs should start with a warmup to prepare your muscles, and end with a cooldown to help promote recovery.
• Cross-training: Workouts that aren’t running, like swimming or rowing.
• Rest days: Give your body a chance to recover and help prevent injury by taking a break from exercise once every week or so. Don’t run on your rest days.
• Easy run: Around 80-90% of all your training should be made up of easy runs. How to know if you’re running slow enough? If you can’t hold a conversation while doing one of these, you’re going too fast.
• Junk miles: Some people use “junk miles” a little differently, but generally, they refer to “wasteful” extra running outside of what your training plan recommends. You’ll hear about these after learning to run your easy days easy and your hard days hard; junk miles are the in-between, always-moderate training that doesn’t reap as many rewards.
• Speed-work: Pretty much exactly what it sounds like: runs that are focused on improving your speed. Think different kinds of sprint workouts and tempo runs.
• Intervals: Runs that alternate between high and low intensity (speeds).
• Fartleks: A fartlek translates to “speed play” in Swedish. Fartleks are beginner-friendly interval runs that are mostly an easy pace broken up by quick bursts of sprinting.
• Tempo run: These are a tougher form of speed training. Runners challenge themselves to hold a “threshold” (or comfortably difficult) pace for a certain period of time in the middle of their run.
• Hill work/repeats/sprints: Hell. Good hell. These drills have you running at a hard effort (think 5k race pace) up a hill, and then recovering on the run down. Over and over and over.
• Pick-ups: Quick bursts of increased speed in an existing run.
• Splits: The time it takes to complete a specific distance. Even splits refer to running the whole race at the same pace. A negative split means you ran the second half faster than the first. Depending on the layout of the course, a negative split is a goal for many runners.
• Taper: The art of reducing exercise in the days or weeks before a big race.

Runners Terminology about your body

• Endurance: The body’s ability to sustain running for long periods of time. Endurance training is how you gradually increase distance and speed. This is about building up your physical stamina, as well as mental strength.
• Lactic acid: Formed when your body can’t generate energy using oxygen, lactic acid is produced anaerobically. The more intense the run, the more lactic acid we create. Despite its reputation as the culprit for soreness and slowing down, lactic acid itself isn’t responsible for your muscle fatigue.
• Anaerobic threshold: Also known as the lactate inflection point, this is the point in intensity where lactic acid begins to build up in your muscles and bloodstream. Running here should be a challenge, but not uncomfortable.
• VO2 max: Also known as aerobic capacity, this is the maximum amount of oxygen your body can use during intense exercise. As your aerobic capacity increases, you will be able to run faster and further.
• Pronation: If you’ve ever been fitted for a running shoe, you’ve probably heard about your pronation. It refers to the way the foot strikes the ground while running. If someone is an “overpronator,” their foot rolls inward while running. Landing on the outer edge of your foot might mean you’re an “underpronator.” Check your shoes for where exactly they’ve worn down in order to determine how your foot strikes the ground.
• Chafing: Break out the Vaseline or Bodyglide to avoid chafing.
• Shin splints: Pain on or around your shinbones. Don’t ignore shin splints: Treat with ice and rest, and maybe consider buying some new running shoes.
• Plantar fasciitis: Self-diagnosed by many a runner with pain and stiffness around the heel. Not just reserved for runners, this is inflammation of the bottom of the foot due to overuse. It can usually be treated with rest, ice, and stretching; unfortunately, most runners will tell you that they’re simply keeping it under control and that there’s no one “cure.”
• Runner’s knee: This is pain isolated on or around the kneecap. Also called Patellofemoral Pain Syndrome (PFPS), this feels like the knee is “giving out.”
• Black toenails: Discolored toenails on runners are a result of impact and pressure on the toe. This is assuming they hang on and don’t fall off the foot altogether.
• Ice baths: Somewhat controversial, some athletes believe ice baths may reduce inflammation and promote recovery.

Running Acronyms

• BPM: Beats per minute, or heart rate. Runners will often have a target BPM for a workout. Here’s how to find your target heart rate zones.
• CR: Course record, or a runner’s fastest time on a given course.
• PR: Personal record, or one’s fastest time for a given distance.
• PB: Personal best. Or peanut butter. Use context.
• DNS/DNF: Did not start/did not finish. Either will appear in race results when a runner did not start or finish the race.
• DOMS: Delayed Onset Muscle Soreness. If you struggle walking down stairs the days after an intense run, blame DOMS. Bring out the Epsom salts and foam rollers.
• ITBS: Iliotibial Band Syndrome. This injury occurs when your connective tissue rubs against your thighbone. Try stretching, massaging, and foam rolling.

Thank you for reading this post on runners terminology, see other posts such as beginning tips.

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