experienced runners must know runner slang
First: Basic Terminology
Foot Strike: The manner in which the foot contacts the ground while running. Generally, there are forefoot strike, midfoot strike, and heel strike.
Pace: Also known as "step speed," it is used to visually represent running speed. Common units are minutes per kilometer, while foreigners often use minutes per mile.
Cadence: The number of steps per minute. Research indicates that the most effective cadence is 180 steps per minute.
Full Marathon/Half Marathon: Refers to the full marathon distance and half marathon distance, which are 42.195 kilometers and 21.0975 kilometers, respectively.
Second: Running Methods
Long Slow Distance (LSD): Generally refers to distances of 20 kilometers or more. It is a training method where a steady pace is maintained throughout, and it feels relatively easy. The purpose is to improve muscle strength, endurance, and aerobic running capacity, as well as to cultivate patience, courage, and confidence for long distances.
Easy Run: A relaxed run without considering time or distance. The simplest test is to see if you can chat with a companion while running. If you can, it's an Easy Run.
Recovery Run: A slow run on the day before or after intense training.
VO2 max: Training to increase maximum oxygen uptake. The speed at which you can run 3-5 kilometers at full effort is your VO2 max pace. It is particularly effective for races of 10 kilometers or shorter.
Hill Run: Practicing running up and down hills, alternating between slow and fast paces. It enhances the use and strength of the quadriceps, calves, glutes, flexors, and hip muscles, significantly improving running speed.
Third: Race-Related Terms
Rabbit: A pacer, originally referring to someone who provides a steady pace for runners aiming for a specific time in marathons and other races. It now generally refers to any pacer.
Chip Time: In running events, participants wear timing chips. Chip time refers to the time recorded by the chip. Why is chip time often different from official race time? Because the official race time starts with the gun, while each participant crosses the start line at different times.
Taper: In the weeks leading up to a major race, runners reduce their training volume to get better rest and store more energy for the race. This is known as tapering.
Carbo-Loading: During the tapering phase before a race, runners increase their intake of high-carbohydrate foods to store energy for the race.
Fourth: Physiological Terms
Pronation: The degree of inward roll of the foot while running. There are three types: normal pronation, overpronation, and underpronation.
Target Heart Rate: The heart rate range that needs to be achieved during aerobic activity to get the maximum cardiovascular benefit. This range is generally 65%-80% of the maximum achievable heart rate.
Anaerobic Threshold (AT): Also known as the lactate threshold. It refers to the point during long-distance running when aerobic activity transitions to anaerobic activity and lactate begins to accumulate. Proper training can raise the anaerobic threshold and reduce lactate formation.
Fifth: Running Injuries
Runner’s Knee: The most common overuse injury among runners, caused by incorrect running posture and other factors.
Shin Splints: Pain around the shinbone caused by running.
Plantar Fasciitis: Foot pain caused by overuse and other factors.
ITBS: Iliotibial Band Syndrome refers to injury and pain in the area from the outer thigh to the outer knee.