Running for Beginners | Running Mums Club

Running has its own language. The lingo in running seems strange at first, but it will become second nature to you over time. Here are some of the basic terms you need to learn.

Achilles tendon

This tendon runs along the back of your foot. It attaches your calf muscle to your heel bone. Good flexibility can keep your Achilles tendon in good shape.

Aid station

An aid station is also called a “water stop.” Aid stations offer water and sports drinks. At big races, hand gels and energy bars are handed out to runners. Some aid stations are manned by volunteers while others are unmanned.

Bib

These are printed sheets with numbers that are normally pinned to the shirt of runners. The numbers help identify the runners in a race.

Black toenails

Wearing shoes that are too small and running downhill can lead to black toenails. They normally heal on their own within several months. Fortunately, they are not painful.

Bloody nipples

You get bloody nipples when your shirt rubs against your nipples. Bloody nipples are more common in men during the winter months. Protect your nipples with nipple guards or adhesive bandages.

Body mass index

Body mass index is an estimation that can help you find out if you’re overweight. Your body mass index is calculated by comparing your height to your weight. It is suitable for men and women of all ages.

Carb-loading

This is where you add more carbohydrates to your diet several days before a marathon. Carb-loading will prompt your body to store glycogen in your muscles and liver so that it can be used during the run.

Chafing

Chafing occurs when there is friction between your skin and clothes. Your skin can become blistered or bloodied.

Cool down

This is a light stage of walking after an intense or long run. It can help lower your heart rate and prevent blood from accumulating in your legs.

Endorphins

Endorphins are brain chemicals that create a sense of elation. Studies show that endorphins reduce pain and anxiety. They also promote a sense of well-being.

5K

A 3.1 mile race. It’s the most popular race distance in the United States. The 5K would be appropriate for your first race.

Glycogen

These carbohydrates are stored in your liver and muscles. Your body converts them to glucose for energy during a workout. Your level of training and consumption of carbohydrates determines how much glycogen will be stored.

Half marathon

The half marathon has exploded in popularity within the past few years. Many runners enjoy the challenge of taking on a race that is 13.1 miles.

Hamstrings

These are long muscles that travel down the back of your legs.

Heart rate

Simply how many times your heart beats in one minute.

Hill repeats

A workout where you sprint uphill fast and jog downhill at a slower pace for recovery. Repeat the sequence several times.

Ice baths

This is where you submerge your legs in ice water for up to twenty minutes. Ice baths are great after hard workouts, long runs, and races.

Interval training

This is the time you give your body an opportunity to recover. It takes place between speed segments.

Long slow distance runs

This is any run that is longer than a weekly run. These types of workouts will help build your mental fortitude and endurance. You need these things during big races.

Marathon

A marathon is a race that is 26.2 miles long. Participating in your first marathon will be one of the proudest moments of your life.

It’s important to point out that you don’t need to participate in a marathon to be a runner. You should run for at least one year before considering a marathon.

Negative sprits

Running at a faster pace during the second half of the race.

Orthotics

Comfortable devices worn inside running shoes. They are designed to help prevent certain injuries.

Over training

Over training occurs when you push your body beyond its limits. Over training can cause fatigue and a poor performance in the race. Severe over training can decrease your appetite, hinder your immune system, and disrupt your sleep.

Pace

Usually expressed in terms of minutes per mile, pace determines how fast you are running in the race.

Personal record

This is your fastest time in a race. Some refer to it as your “personal best.”

Quads

The four primary muscles in the front of your thighs.

Quality workouts

Quality workouts are generally longer than your daily runs.

Recovery

Recovery can consist of walking or jogging between fast-paced segments. Recovery gives your heart a chance to slow down and return to its normal pace.

Repeats

These fast segments of running are repeated during your workout. A recovery period takes place between the repeats.

Runner’s knee

A common injury where inflammation takes place under the kneecap. Flexible quads and hip muscles can help lower your chances of getting runner’s knee.

Side stitch

Sharp pain below the rib cage.

Splits

The amount of time it takes for you to finish a defined distance.

Strides

These 80 to 100 meter surges are added to a warmup or regular workout. Strides are known for increasing the leg turnover and heart rate.

Talk test

An easy measure to determine if you’re running at a comfortable speed. You should be able to talk during most of your runs.

10K

A 6.2 mile race.

10% rule

A rule of thumb where you avoid increasing your intensity or mileage by more than 10 percent from one week to another.

Trail running

This is where you run an entirely off-road or a section.

Ultra-marathon

A race that is longer than a marathon. An ultra-marathon could be 31 miles, 50 miles, or 62 miles.

Warmup

Light activity that prepares the body for a workout. A good warmup consists of light walking, stretching, or easy running.