Running terms, explained.

144 terms in plain English, from heel drop to parkrun, with what each one means when you're choosing shoes.

A

Achilles tendinopathyInjuries: Also called Achilles tendinitis; Pain and stiffness in the tendon at the back of the ankle, often worst in the morning.; For your shoes: A higher drop takes some load off the tendon.; Shoes for Achilles pain
Aid stationOn the course: Also called Feed station, Water station; A point on the course with water, sports drink and sometimes food. Ultras have proper buffets.
ApexOn the course: The inside point of a bend. Running close to it, rather than around the outside, is the shortest way round the course.; Running the tangents

B

Back-to-backsTraining: Long runs on consecutive days, used in ultra training to practise running on tired legs without one enormous run.
Bag dropOn the course: Where you leave a bag of warm clothes before the start, to pick up at the finish.
BanditSlang: Someone running a race without entering or wearing a bib. Frowned upon: it uses the water, medals and medical cover others paid for.
Base buildingTraining: A block of mostly easy running to build up mileage before adding harder sessions. The foundation everything else sits on.
Beer mileSlang: Four laps of a track with a can of beer before each lap. A real event with a real world record, and no, we don't have a shoe for it.
Black toenailInjuries: Bruising under a toenail from it hitting the front of the shoe, especially on downhills and long runs. Often a sign your shoes are too short.; Sizing by brand

C

CadenceTraining: How many steps you take per minute. Slightly raising a low cadence can shorten an overlong stride and reduce load on the knees.
Carb loadingRacing: Eating more carbohydrate in the day or two before a long race to top up your energy stores.
Carbon on easy daysSlang: Wearing super shoes for a gentle recovery jog. Widely mocked online, mostly by people wondering if they should do it too.; For your shoes: Save the super shoes for races and key sessions: their foam wears out faster, and a daily trainer is built for the easy miles.
Carbon plateShoes: Also called Plated shoe; A stiff carbon-fibre plate (or rods) inside the midsole. Combined with bouncy foam it helps you roll forward and keep your pace, especially late in a race.; For your shoes: Brilliant for racing, but the stiffness loads the calves and Achilles differently. Not needed for easy runs.; Marathon race shoes
ChafingInjuries: Also called Chub rub; Sore, rubbed skin where clothes or skin rub together. Anti-chafe balm and well-fitting kit prevent it.
Chip timeRacing: Also called Gun time; Your chip time runs from when you cross the start line to when you cross the finish. Gun time starts when the race starts, however long it takes you to reach the line.
Couch to 5KTraining: Also called C25K; The NHS's free nine-week plan that takes complete beginners to running 5K, with an app that coaches you through each run.; Shoes for beginners
Course profileOn the course: Also called Elevation profile; The chart showing a course's ups and downs over its distance. Worth studying before race day, so the big hill isn't a surprise.
Cross countryRunning in the UK: Also called XC; Winter racing over fields, mud and hills, a staple of UK club running from October to February.
CushioningShoes: How much the shoe softens each landing. Ranges from firm and close to the ground to max-cushion, where you sit on a deep layer of foam.
Cut-off timeOn the course: Also called Sweep time; The time by which you must reach a point on the course, or finish, to stay in the race.
Cutback weekTraining: Also called Deload week, Down week; An easier week every three or four, with less mileage, so your body can absorb the training.

D

Daily trainerShoes: Also called Everyday shoe, Workhorse; A durable, comfortable all-rounder for most of your running: easy runs, long runs and some faster miles.; Shoes for beginners
Death marchSlang: The last few miles of a race that went wrong, run (or walked) on willpower alone.
DNF / DNSRacing: Did not finish / did not start. You'll see them in results lists.
DOMSInjuries: Delayed onset muscle soreness: the stiffness that peaks a day or two after a hard or unfamiliar run. Normal, and it fades.
Double thresholdTraining: Also called Norwegian method; Two threshold sessions in one day, kept controlled with a heart rate or lactate monitor. Made famous by Norwegian elites; very much an advanced approach.
DreadmillSlang: The treadmill, as named by everyone who's ever done a long run on one.
DrillsTraining: Also called A-skips, B-skips, High knees; Short running exercises that exaggerate one part of your stride. Often done after a warm-up, before strides or a session.

E

Easy runTraining: A run at a relaxed, conversational pace. Most of a good training plan is easy running.
Elevation gainOn the course: Also called Total ascent; How much climbing a course has in total, in metres or feet. Two courses of the same distance can feel completely different because of it.
Energy gelRacing: A small sachet of quick-release carbohydrate taken during long runs and races to keep your energy up.
England AthleticsRunning in the UK: The governing body for running in England. Joining an affiliated club gets you a race licence and discounts on many race entries.
EVA foamShoes: The traditional midsole foam: durable, affordable and fairly firm. Found in most budget and many everyday shoes.

F

FartlekTraining: Swedish for "speed play": an unstructured run where you mix faster bursts with easier running as you feel like it, lamp post to lamp post.
Fell runningRunning in the UK: Racing over open hills and mountains, often off paths, especially in the Lake District, Peak District, Yorkshire and Scotland.; For your shoes: Needs deep, aggressive lugs and a low, close-fitting shoe for grip and stability on steep, wet ground.; Trail running shoe guides
Fly and dieSlang: Going out far too fast in a race, feeling like a hero for a few miles, then blowing up and limping home. The opposite of a negative split.; Negative split

G

Gait analysisTraining: Watching how you run, usually on a treadmill with a camera, to see how your feet land and roll. Many UK running shops offer it free.
Good for AgeRunning in the UK: Also called GFA; A guaranteed London Marathon place for runners who've run a qualifying time for their age and sex.
Guide railsShoes: Raised edges of firmer foam along the sides of the heel that keep your foot centred, rather than pushing it back like older stability posts.

H

HairpinOn the course: Also called Turnaround; A tight 180-degree turn. Slow right down, take it wide or tight depending on the crowd, and push away from it.
Half marathonRacing: A race of 13.1 miles, or 21.1km.
Heart rate zonesTraining: Also called Training zones, Zones 1–5; Five effort bands based on your heart rate. Zone 1 is a very easy jog, Zone 2 is comfortable and conversational, Zone 3 is steady, Zone 4 is around threshold, and Zone 5 is flat out. Most plans keep the bulk of running in Zones 1 and 2.; Zone 2
Heel counterShoes: A stiffened cup around the back of the heel that holds it in place. Some shoes have a firm one, others are soft and flexible.
Heel dropShoes: Also called Drop, Heel-to-toe drop, Offset; How much higher your heel sits than your forefoot inside the shoe, in millimetres. Most running shoes are between 4mm and 10mm; zero-drop shoes keep your foot level.; For your shoes: Higher drops take load off the Achilles and calves; lower drops shift it onto them. Change drop gradually.; Shoes for Achilles pain
Heel lock lacingFit: Also called Runner's loop, Lace lock; Using the extra eyelet at the top of most running shoes to make a loop that pulls the heel snugly into place. A quick fix for heel slip.
Heel slipFit: When your heel lifts out of the shoe as you run. It can cause blisters; heel lock lacing usually sorts it.
Heel strikeTraining: Also called Foot strike, Forefoot strike, Midfoot strike; Which part of your foot lands first. Most runners land on the heel, and that's fine; there's no single right way.
Hill repsTraining: Running hard up a hill and jogging back down, repeated. Builds strength and speed with less pounding than flat speedwork.
Hill sprintsTraining: Short, all-out efforts of 8 to 12 seconds up a steep hill, with full recovery between. They build power and protect against injury, without the fatigue of longer hill reps.; Hill reps
Hitting the wallRacing: Also called Bonking; The sudden slump, often around 20 miles in a marathon, when your body runs low on stored carbohydrate.
Hybrid shoeShoes: Also called Road-to-trail; A shoe with enough grip for towpaths, parks and gravel, and enough cushioning for the road to get there.

I

InsoleShoes: Also called Sockliner, Footbed; The removable layer you stand on inside the shoe. You can swap it for an orthotic if you use one.
IntervalsTraining: Also called Reps; Repeated fast efforts with recovery in between, like 6 × 800m with a 2-minute jog.
IT band syndromeInjuries: Also called ITBS; Sharp pain on the outside of the knee, from irritation where the iliotibial band crosses the joint. Common on long runs and downhills.

J

junior parkrunRunning in the UK: parkrun's 2K events for children aged 4 to 14, held on Sunday mornings.
Junk milesSlang: Miles run just to make the weekly total look good, too hard to be easy and too easy to be useful. Whether they exist is one of running's oldest arguments.

K

KudosSlang: The thumbs-up on Strava. The currency of running social life, and suspiciously motivating.

L

LastShoes: The foot-shaped mould a shoe is built around. It decides the shoe's overall shape: how straight or curved it is, and how much room it has.
LockdownFit: How securely a shoe holds your foot, especially at the heel and midfoot, so it doesn't slide around.
London Marathon ballotRunning in the UK: The draw for most London Marathon places. Huge numbers apply each year, so most runners get in through a charity place or Good for Age.
Long runTraining: The longest run of your week, run at an easy pace. It builds endurance for longer races.
Loop courseOn the course: Also called Lapped course; A course that goes round the same loop more than once. Easy to support from the side, and you know exactly what's coming.
LSDSlang: Long slow distance: a relaxed long run at an easy pace. Yes, runners know how it sounds.
LugsShoes: The studs on a trail shoe's outsole. Deeper lugs grip in mud and soft ground; shorter lugs suit hard-packed trails and roads.; Trail running shoe guides

M

MaranoiaSlang: Marathon paranoia: becoming convinced in race week that every twinge is an injury, every sniffle is flu and every stranger on the bus is contagious.
MarathonRacing: A race of 26.2 miles, or 42.2km.; Marathon running shoes
Marathon paceTraining: Also called MP, Race pace; The pace you plan to hold on race day. Long runs with miles at marathon pace teach your legs, and your fuelling, what to expect.
Max cushionShoes: Shoes with the deepest foam, built for comfort over long distances and recovery runs.; Cushioned shoes for heel pain
Max heart rateTraining: Also called HR max; The fastest your heart will beat during an all-out effort. Age-based formulas only guess it; a hard hill effort or a race gives a better number.
Measured courseOn the course: Also called Certified course; A course measured to an official standard, so times on it count for records and qualifying. Look for it if you're chasing a PB.
MidsoleShoes: The foam layer between the upper and the outsole. It's where the cushioning and bounce come from, and it's the part that wears out.
MileageTraining: Also called Volume, Weekly mileage; How far you run each week. Build it gradually: big jumps are one of the most common causes of injury.; Shin splints
Minimalist shoeShoes: Also called Barefoot shoe; A thin, flexible, usually zero-drop shoe that gives very little cushioning, so you feel the ground.

N

Negative splitRacing: Running the second half of a race faster than the first. Usually the smartest way to pace a long race.
Net downhillOn the course: A course that finishes lower than it starts. Usually fast, but the downhill can be hard on the quads.
Neutral shoeShoes: A shoe with no added support features. Most runners, including many who overpronate a little, do well in one.
Nylon plateShoes: Also called TPU plate; A plate that's more flexible and forgiving than carbon. Common in training shoes built for faster sessions.

O

Out and backOn the course: A course that goes out to a turnaround point and comes back the same way. You'll see the leaders coming back towards you.
OutsoleShoes: The rubber on the bottom of the shoe. It provides grip and protects the midsole from wear.; For your shoes: More rubber coverage lasts longer but adds weight. On wet UK pavements, grippy rubber is worth having.
OverpronationTraining: When the foot rolls inwards more than average. It's common and often harmless; a stability shoe can help if it comes with pain.; Shoes for overpronation

P

PaceTraining: How long each kilometre or mile takes you, such as 6:00 per km. The lower the number, the faster you're running.
parkrunRunning in the UK: A free, timed 5K held every Saturday morning in parks across the UK. Walkers welcome; just register once and bring your barcode.
PBRacing: Also called PR, Personal best; Your fastest ever time for a distance. Americans call it a PR, a personal record.
PEBA foamShoes: Also called Pebax; A very light, very springy foam used in most super shoes. It gives back more energy than other foams but wears out sooner.
Phantom painsSlang: Aches that appear out of nowhere during a taper and vanish the moment the race starts. Almost always nothing.
Plantar fasciitisInjuries: Pain under the heel, usually worst with your first steps in the morning. The thick band of tissue along the sole of your foot is irritated where it joins the heel bone.; For your shoes: Cushioned shoes with a higher drop and a rocker usually help.; Shoes for plantar fasciitis
Point to pointOn the course: A course that starts and finishes in different places, so you'll need a bus or a lift back.
Progression runTraining: A run that starts easy and finishes faster, each section a little quicker than the last. Good practice for finishing races strongly.
PronationTraining: The natural inward roll of your foot as it lands, which helps absorb shock. Everyone pronates.
Pyramid sessionTraining: Also called Ladder; Intervals that get longer then shorter, like 200m, 400m, 800m, 400m, 200m. Keeps a hard session from feeling repetitive.

R

RabbitSlang: Also called Pacer, Pace bunny; A runner who sets the pace for others, in elite races or at big city marathons, usually carrying a flag or balloon with the target time.
Racing flatShoes: The old-style race shoe: thin, light and firm. Mostly replaced by super shoes, but still used on the track and in some short races.
Racing lineOn the course: The fastest route through a course: the tangents, and the best footing, on a crowded road or a muddy trail.
Recovery jogTraining: Also called Float; The easy running between hard efforts in a session. A float is a recovery that's kept fairly quick, so your heart rate stays up.
Recovery runTraining: A short, very gentle run the day after a hard session, to keep you moving without adding stress.
ResponsivenessShoes: Also called Energy return, Bounce; How much a shoe springs back rather than just squashing. Responsive shoes feel lively when you pick up the pace.
Resting heart rateTraining: Also called RHR; Your heart rate first thing in the morning, before you get up. A drop over months is a sign of fitness; a sudden rise can mean you're tired or getting ill.
Rock plateShoes: A thin, stiff layer in some trail shoes that stops sharp stones from poking through the sole.
RockerShoes: Also called Rocker geometry, Toe spring; A curved sole, like the bottom of a rocking chair, that rolls you from heel to toe instead of bending at the toes.; For your shoes: Takes strain off stiff big toes and the plantar fascia, which is why it's common in shoes for heel pain.; Shoes for plantar fasciitis
RPETraining: Also called Rate of perceived exertion; How hard a run feels on a scale of 1 to 10. Useful when your watch is wrong, it's hot, or you're running up a hill.
RungerSlang: Runner's hunger: the bottomless appetite that arrives a few hours after a long run and stays all evening.
Runner's kneeInjuries: Also called Patellofemoral pain; A dull ache around or behind the kneecap, often worse on stairs, downhill or after sitting a while.; Shoes for knee pain
Runner's trotsSlang: An urgent, mid-run need for a toilet. Every runner has a story, and knows where every public toilet on their routes is.
Running clubRunning in the UK: There are thousands across the UK, for every pace. Most welcome beginners, and many run group sessions on weekday evenings.
Running the tangentsOn the course: Taking the shortest line through a course by cutting from the apex of one bend to the next. Courses are measured this way, which is why your watch often reads a little long.

S

Shakeout runSlang: A very short, easy jog the day before or morning of a race, to loosen the legs and settle the nerves.
Shin splintsInjuries: Also called Medial tibial stress syndrome; Pain along the inside edge of the shin bone, common when you increase mileage too quickly.; Shoes for shin splints
Shoe rotationTraining: Owning more than one pair and switching between them, such as a daily trainer, a faster shoe and a trail shoe. Each pair lasts longer, and your legs get some variety.
Shoe rotation flexSlang: Posting a photo of every pair you own lined up by the door. A rotation is sensible; seven pairs for 20 miles a week is a lifestyle.; Shoe rotation
Shoe stack ruleRacing: Also called World Athletics shoe rules; World Athletics limits road race shoes to a 40mm stack, and track spikes to less, for anyone racing in competitions run under its rules.
SplitsTraining: Your time for each kilometre or mile of a run or race.
Stability shoeShoes: Also called Support shoe; A shoe built to limit how far your foot and ankle roll inwards, using firmer foam on the inside, guide rails or a wider base.; Stability running shoes
Stack heightShoes: Also called Stack; How much material sits between your foot and the ground, measured at the heel and the forefoot. The difference between the two is the drop.; For your shoes: More stack usually means more cushioning, but a higher, less stable platform. Road race shoes are capped at 40mm by World Athletics.
Start penOn the course: Also called Corral, Wave start; A section of the start area for runners of a similar expected finish time. Big races start in waves to spread runners out.
Strava artSlang: Also called GPS art; Running a route that draws a picture on the map. Often a heart, sometimes a dinosaur, occasionally something that gets the account reported.
Strava or it didn't happenSlang: The rule that a run doesn't count unless it's logged, uploaded and given a witty title. Watch died at mile 9? It didn't happen.
StridesTraining: Short, relaxed accelerations of about 20 seconds, usually after an easy run, to practise good form at speed.
Super shoeShoes: A race shoe that combines a high stack of the bounciest foam with a carbon plate. They're measurably more efficient than traditional racing shoes.
Super trainerShoes: A training shoe built with super shoe ingredients, often PEBA foam and sometimes a plate, but tougher and more stable, for workouts and long runs.
Supercritical foamShoes: Also called Nitrogen-infused foam; Foam blown with gas under high pressure, which makes it lighter and bouncier than standard EVA. Many modern trainers use it.
SupinationTraining: Also called Underpronation; When the foot rolls outwards, putting more weight on the outside edge. Neutral, well-cushioned shoes usually suit it.
SweeperSlang: Also called Tail walker, Tail runner; The person at the very back of a race or parkrun who makes sure everyone finishes. Nobody comes last while there's a sweeper.
SwitchbackOn the course: A zigzag path up or down a steep slope on trails. Walking the steep ones is normal, even for good trail runners.

T

TaperTraining: Cutting back your training in the last week or few before a race so you start fresh.
Taper tantrumSlang: Also called Taper madness; The restless, grumpy, everything-hurts feeling in the last week or two before a race, when training drops off and your body has nothing to do but complain.
Technical terrainOn the course: Rocky, rooty or uneven ground where you have to watch every step. It's what trail shoes with deep lugs and a rock plate are for.; For your shoes: Look for deep lugs, a rock plate and a low, close-fitting shoe for stability.; Trail running shoe guides
Tempo runTraining: Also called Tempo; A sustained run at a comfortably hard pace, roughly what you could hold for an hour in a race.; Shoes for speed sessions
ThresholdTraining: Also called Lactate threshold; The effort above which your body produces fatigue faster than it can clear it. Training near it lifts the pace you can sustain.
Toe boxShoes: The front of the shoe, where your toes sit. A roomy toe box lets your toes spread as you land.; Wide fit running shoes
Track sessionTraining: Intervals run on a 400m athletics track, where distances are exact. Lane 1 is 400m; the outer lanes are longer.; Intervals
True to sizeFit: A shoe that fits in the same size as you'd normally wear. Some brands and models run small or large, so it's worth checking.; Sizing by brand

U

UltramarathonRacing: Also called Ultra; Any race longer than a marathon, often on trails. Common UK distances are 50km, 50 miles and 100 miles.
UndulatingOn the course: Race organiser for "not flat, but we didn't want to say hilly". Expect plenty of small rises and dips.
Unisex sizingFit: One size scale for everyone, common in race shoes. It usually follows men's sizing, so women may need to go down.
UpperShoes: Everything above the sole: the mesh or knit that wraps your foot, the laces, the tongue and the heel collar.

V

VO2 maxTraining: The most oxygen your body can use during hard exercise. A measure of aerobic fitness; many running watches estimate it.

W

Warm-up and cool-downTraining: Easy running before and after a hard session. The warm-up gets your legs and lungs ready; the cool-down brings you back down gently.
Waterproof shoeShoes: Also called GTX, Gore-Tex; A shoe with a waterproof membrane in the upper. It keeps puddles and wet grass out, but once water gets in over the top, it's slow to drain.
Weekend warriorSlang: Someone who saves all their running for Saturday and Sunday, then wonders why Monday hurts.
Wide fitFit: Also called 2E, 4E, D width; A version of a shoe made wider through the forefoot. For men, standard is D, wide is 2E and extra wide is 4E; for women, standard is B and wide is D.; For your shoes: A wide version is better than sizing up, which adds length you don't need.; Wide fit running shoes

Y

Yasso 800sTraining: A marathon session of ten 800m reps. The time for each 800m in minutes and seconds is said to predict your marathon in hours and minutes: 3:30 reps for a 3:30 marathon. A fun guide, not a guarantee.

Z

Zero dropShoes: A shoe whose heel and forefoot sit at the same height. It puts more work on the calves and Achilles, so switch to one slowly.
Zone 2Training: An easy heart-rate zone where you can comfortably hold a conversation. Popular as a way of making sure easy runs really are easy.; Heart rate zones
Zone 2 policeSlang: Runners who will remind you, unprompted, that your easy run was not easy enough. Usually right, never welcome.