A Short Primer on Common Running Terms

The running season has well & truly begun with events all around. And multiple events on the same day in the vicinity of each other. To help the new runners catch up on the commonly used running terminology so that they don’t feel out of place with experienced ones, I have put together a list of terms that they can refer to when lost.

Cadence: This is steps taken per minute & is a measure of efficiency. So how does it matter? Higher it is, better you are as a runner. But most importantly, this term is a good icebreaker if you are meeting another runner (especially an experienced one) for the first time. Try it some time. You will appear knowledgeable (as you will find me while reading this post).

Carb-Loading: This is imbibing significantly larger proportion of carbs in your diet immediately preceding your Big Run. Carbohydrates are the energy store of choice for our body. Beer is one very good option, one glass having around 13 grams of carb. (Now you know why it is called a “beer belly”.) If you are not a heavy drinker, you can try Vodka + Orange juice (28 gms) or Rum + Coke (39 gms). For more options, you can refer Diet Doctor (https://www.dietdoctor.com/low-carb/alcohol).

Cool down: It is the opposite of Warm-up & works the other way round. After a hard run, you need to bring down your body temperature gradually. Best is a small jog or a brisk walk. I have found chilled beer works equally well. In fact, works better as it cools down the mind too.

Fartlek: Yes, you are right. This isn’t farting during a run, as most non-runners would believe. It is simply running some distance at a faster pace during a run. It’s what most kids do while playing & really enjoy it. Well, they also enjoy when someone farts during a game. Maybe, this is why it is called what it is called.

Form: Obviously, Form in sports can never mean the paper where we fill in all those details. But, Form in running has a different meaning than in other sports. It is actually your posture or stance when running. So, while cricket commentators are in the habit of informing that Form is temporary as oppose to Class which is permanent, in running the Form is also permanent. This is to differentiate running from other sports. So, what’s a good running form? Simply put, it is one where you do not appear strange or peculiar to other runners (non-runners will always find it strange seeing people running on roads against the traffic).

Foot Strike: This is the way your foot lands while running. Most resources on the internet inform that one should never land on one’s toes (have they tried running on their toes?) or one’s heels (else one’s heels, ankles & all will be in pain). Which shows that the mid-foot, like the middle path as espoused by Buddha, is the best & can lead you to running nirvana.

Hill training: Another of those drills to increase leg strength. Most runners do not have the luxury to live near the hills. But they can run over flyovers & overbridges & this works just as well. Even running up & down flights of stairs is another option, as most towns now have high rise buildings. I know it requires more effort but getting out of bed to snooze your alarm & getting back in doesn’t count. Even if you snooze it for an hour before finally waking up.

Interval training: Supposed to be good for improving speed & developing under-utilised muscles, it is a series of sprints with just enough rest after each to catch your breath. So, if you thought it was the running around for popcorns & soft drinks during the break, you were not too wrong. Except that, one doesn’t get too tired in an air conditioned multiplex.

Negative splits: This might be one of the easier terms & easily understood. You split your run into two & be quicker during the latter part. Or four (or whatever you prefer) parts & run each section quicker than the previous one. Negative, because you cut down on your pace. Which also means you increase your speed, but that would not be negative & so we will stick to conventional running terminology.

Overpronation/Underpronation: It is how your foot behaves when it hits the ground while running. i.e. If it moves outwards it is called one of these, and if it moves inwards it is called the other. To be honest, I still have to get a hang of this term & cannot tell you off-hand what is what. If you are still curious, pls visit the www.

Pace: It is the opposite of speed. No, it is not a measure of slowness. Rather, speed measured the other way round. In simpler words, Pace is the time required to cover a unit distance (minutes per Km) while speed is distance covered in unit time (Km per hour). So why not simply measure speed? Because, everything else (vehicles, cyclists, animals, etc.) is. And we, the runners, would turn out to be very slow in comparison. Also to confuse the non-runners (but that’s just between us).

Recovery: Now, this one has multiple uses & meanings. A slow jog after a burst of speed amidst a long run is recovery. A short run a couple of days after a  very long run is also recovery. As is the time you spend sidelined by some injury. While none of the online resources considers a glass of beer after a long run as such, I will still go for this one as my favorite form of recovery.

Runner’s knee: As runners, we should be proud of an injury being named after us. And unlike a tennis elbow, runner’s knee strikes only the runners. To be more specific, to the new runners who are too enthusiastic when they are just beginning & start running longer & longer. For they know not it is the slow & steady that not only wins the race but also runs long & strong.

Shin Splints: You guessed it right, it’s the pain on/around the shins. As soon as it occurs, treat it to some rest & ice. And while you are resting & have some ice handy, you may as well add some drink to the ice & think about running. This will keep you motivated enough & you will back on the roads once healed.

Speedwork: Pls refer Interval Training, for this is what speedwork essentially is. It is simply called by this name too so that running appears to be a technical sport to other sportspersons. For, most sports involve some amount of running & we need to differentiate ourselves from those indulging in other outdoor activities.

Strides: Pls refer Speedwork, for this is what it essentially is. Now that you have saved some time by not referring to the above, you may as well have a drink. And read this post again, once complete. It (reading, not drinking) will help you remember these terms better.

Tempo: I once gave the finger salute to a tempo who didn’t slow down as I crossed the road. Which made him slow down & look back. I upped the pace to put as much distance as possible between him & me if he decided to come back after me. But a wise runner later educated me that a tempo run is something totally different. It is a run at a “faster than normal” pace for some considerable distance. Pls note that it is “faster” & not a “fast” pace. In other words, a feel good run that doesn’t leave you exhausted at the end (like running to avoid a tempo does). I no longer give finger salutes to tempos. Or Autos & other vehicles, for that matter.

VO2 max: This is a favorite of my friend, Reni George. But I believe this will soon lose its relevance considering that the air now has more of pollutants & less of oxygen. So, if you work on increasing your VO2 max you will end up dirtying the insides of your lungs & the throat & the respiratory tract. Be practical, is my advice for Reni.

The Wall: I always thought, in sporting terms, the Wall meant Rahul Dravid. But it is actually what the runners face at the 20^th mile (32^nd Km) when running a full marathon. I haven’t run any, so can’t say anything more about it. But it cannot actually be a wall because the marathons are generally run on a road. And also becauser one can run through it. Else, how would people be able to finish a full marathon?

These are some of the terms that I am familiar with. Once I get to learn a few more, I will update you with those. Till then, happy running!