Your Runner's Dictionary: Understanding Running Terms

Starting anything new can feel awkward, and running is no different. You show up to a group run ready to talk about, well…running. And then someone casually mentions tempo runs, negative splits, and that they hit a wall at mile 20 on their last ultra. You smile and nod, but inside you’re like, “What are we even talking about?”

We’ve all been there. That’s why we put together this down-to-earth glossary for anyone new to the sport, coming back after a break, or just tired of pretending to know what fartlek means. Whether you're slow running your favorite trail, chasing a new PR, or lacing up for your first race distance—this list is for you.

So here it is: your cheat sheet to running terms, explained in plain English by your friends at Still I Run.

Running Terms You'll Actually Hear (And Use)

• Aid Station: A stop along a race course (especially during long distance running events) where you can grab water, sports drinks, and sometimes snacks like bananas, oranges, or gels. Trail runners especially rely on these during races on remote routes.

• Bandit: Someone who runs a race without registering or paying. Not cool. Don’t be that person.

• Base Building: A training phase focused on building mileage gradually before you start adding speed or intensity. Think of it as your running foundation.

• Bib: Your race-day ID, usually pinned to the front of your shirt. It often includes a timing chip to track your start and finish.

• BMI (Body Mass Index): A number calculated from your height and weight. Used in medical contexts but not always helpful when it comes to actual running performance.

• BQ (Boston Qualifier): The time standard you need to hit in a marathon to qualify for the Boston Marathon—basically the Olympics for everyday elite runners.

• Cadence: The number of steps you take per minute. Higher cadence (usually around 170–180) is often linked with better running efficiency.

• Carb-Loading: Increasing your carb intake (hello, pasta!) in the days before a big race to build up your energy stores.

• Chafing: Skin irritation caused by friction. Common in areas like thighs, underarms, or feet. Body Glide, petroleum jelly, or running gear that fits properly can help.

• Cool Down: A slow jog or walk after a run to help your body recover. Especially helpful after hard workouts like tempo runs or intervals.

• Corral: Grouping of runners at the start of a race based on expected finish time. Helps organize the race and keeps everyone from tripping over each other. Also, Still I Run's virtual support group.

• Cross-Training (XT): Activities like cycling, swimming, yoga, or strength training that support your running without actually running.

• DNF / DNS: Did Not Finish and Did Not Start. Totally normal and nothing to be ashamed of—sometimes skipping or stopping a race is the smartest call for your mental or physical health.

• Drop: The difference in height between the heel and toe of your running shoes. A lower drop is popular with trail runners and can encourage a more natural stride.

• Fartlek: Swedish for "speed play." It’s a flexible form of speed workouts where you mix bursts of faster running into your regular pace.

• Foam Roller: A cylindrical piece of foam used for self-massage to release muscle tightness and improve running efficiency.

• 5K: A race distance of 3.1 miles. A favorite for new runners and a great way to start your running journey.

• Gel (GU): A small packet of carbs and sugar designed to refuel you during long races. Comes in lots of flavors. Test them out before race day!

• GPS Watch: A device that tracks your pace, distance, and route. Some even measure heart rate, cadence, and elevation—perfect for trail running or training.

• Half Marathon: 13.1 miles. Challenging but manageable with training. It’s a sweet spot for many runners.

• Hill Training: A type of running workout that involves running up hills to build strength, stamina, and mental grit.

• Hydration Vest: A backpack-style vest that holds water and gear—essential for trail running and long efforts where aid stations are few and far between.

• Interval Training: Speed workouts that involve short, fast runs (like 400 or 800 meters) followed by rest. Great for improving stamina and speed.

• LSD (Long Slow Distance): A chill, slow-paced long run. Helps build endurance without over-stressing the body. Yes, it’s okay to run slow. Really.

• Marathon: 26.2 miles. The ultimate long distance running challenge. Many elite athletes and everyday runners alike train for this bucket list race.

• Mental Miles: The miles you run not for pace or distance, but to clear your head and support your mental health. Very Still I Run energy.

• Negative Splits: Running the second half of a race or run faster than the first. A smart pacing strategy used by elite runners and newbies alike.

• Out and Back Route: A route where you run to a point, then turn around and come back the same way. Great for practicing pacing and keeping things simple.

• Overpronation: When your foot rolls inward too much while running. The right running shoes can help support your stride and prevent injury.

• Pace: How fast you’re running, typically measured in minutes per mile or km. Runners often aim for a consistent pace depending on their race distance or training goals.

• PR (Personal Record): Your fastest time for a specific race distance. Also known as a Personal Best. Celebrate them all—every second counts!

• Race Bib: The piece of paper with your race number on it and is used to identify you during your race. You typically pin this to the front of your shirt or shorts.

• Recovery: Rest days or light movement days that help your body bounce back. Recovery is a crucial part of any running workout plan.

• RICE: Rest, Ice, Compression, Elevation. Basic first aid for running-related injuries like sprains or strains.

• Rucking: A newer training trend that involves walking or hiking with a weighted backpack. It builds strength and endurance without high-impact stress.

• Run/Walk Method: Alternating between running and walking for set intervals. Popular with beginners and long-distance runners—it’s still running.

• Shin Splints: A common overuse injury with pain along the shinbone, often from doing too much, too soon. Rest, ice, and proper shoes help.

• Speed Work: Any run focused on building speed. Includes intervals, hill repeats, and fartleks. A solid tool to boost running performance.

• Splits: Your time per mile or kilometer. Helpful for tracking progress and pacing during races or tempo runs.

• Stack Height: The amount of cushioning under your foot in a shoe. Max-cushion shoes are great for long distance running or recovery runs.

• Strides: Short accelerations (usually 20–30 seconds) done after easy runs. They help improve running form and prep your legs for speed workouts.

• Taper: The period right before a race when you cut back on mileage to rest and recover. Cue the phantom injuries and race nerves!

• Technical Terrain: Uneven, rocky, root-filled trails. Trail runners talk about this all the time—especially when preparing for ultramarathons.

• Tempo Run: A sustained, comfortably hard run. Not a sprint, but not a jog either. Tempo runs help build endurance and teach your body to run efficiently under stress.

• 10K: A race distance of 6.2 miles. Longer than a 5K, but still very doable with a solid training plan.

• Track: A 400-meter oval used for speed workouts and interval training. Four laps equals a mile—track workouts are perfect for dialed-in training.

• Ultramarathon: Any race longer than a marathon (26.2 miles). Common distances include 50K, 100K, and 100 miles. Most ultra races are on trails and require serious gear, mental strength, and snacks.

• Warm Up: What you do before your run to get your body ready. A mix of dynamic stretching, jogging, or mobility drills to prevent injury and improve performance.

• The Wall: A point in a long race—usually around mile 20 of a marathon—when your body feels completely depleted. With good fueling and mental prep, you can push through it.

Every Step is Part of the Story

Running isn’t just about race times or perfect pacing—it’s about showing up. And learning the lingo? That’s just one more way to feel like you belong here (because you do).

At Still I Run, we believe that running is more than a sport—it’s a mental health tool, a support system, and a way to reclaim your story one mile at a time. Whether you're out there for fun, wellness, training, or therapy, we’re proud to run alongside you.

Keep learning. Keep lacing up. And remember: forward is a pace.