RUNNING JARGON EXPLAINED
Hello everyone, and welcome to today’s video on “EXPLAINING RUNNING JARGON.” As a runner, it is essential to understand the jargon of the sport. Knowing these terms will help you communicate effectively with other runners, understand training plans, and track your progress accurately. In this video, we will go through some of the most commonly used running vocabulary, what they mean, and how they apply to running.
- Warm-Up and Cool Down. The first terms we will discuss are “warm-up” and “cool-down.” A warm-up is a period of light exercise that prepares your body for more intense physical activity. It usually consists of a few minutes of jogging, stretching, and dynamic movements. A proper warm-up helps to increase blood flow to the muscles, which reduces the risk of injury and improves performance.
On the other hand, a cool-down is the period of low-intensity exercise that follows a workout or race. It helps to bring the body back to its resting state gradually. A good cool-down includes gentle movements, such as walking or slow jogging, and static stretches that target the muscles you used during your workout. A proper cool-down also helps to prevent muscle soreness and stiffness.
- Pace. Pace is the speed at which you run per unit of time, typically measured in minutes per mile or kilometer. For example, if you run one mile in eight minutes, your pace is eight minutes per mile. Pace is an essential concept in running, as it helps you to gauge your effort and adjust your training accordingly. There are several different types of pace, including:
- Easy pace: This is a comfortable pace that allows you to maintain a conversation while running. It is typically used for recovery runs and long, slow distance runs.
- Tempo pace: This is a moderately hard pace that is sustained for a shorter period. It is usually used for tempo runs and intervals.
- Race pace: This is the pace you aim to run during a race. It is typically faster than your tempo pace but slower than your sprint pace.
- Cadence. Cadence is the number of steps you take per minute while running. It is usually measured in steps per minute (spm) or strides per minute (spm). A higher cadence is generally considered more efficient and reduces the risk of injury. A cadence of 180 spm or higher is often recommended for distance runners. To improve your cadence, try to take shorter, quicker steps and maintain a consistent rhythm.
- Stride Length. Stride length is the distance covered by one stride, measured in meters or feet. It is influenced by several factors, including leg length, running form, and speed. Stride length is an essential concept in running, as it affects your running economy, speed, and risk of injury. A shorter stride length is generally considered more efficient and reduces the impact on your joints. To improve your stride length, focus on maintaining good posture and form, and increasing your cadence.
- Hill Training. Hill training is a type of workout that involves running up and down a hill repeatedly. It is a challenging workout that improves strength, speed, and endurance. Hill training is often used by distance runners and triathletes to prepare for hilly races. To do hill training, find a place with several hills that have a moderate incline. Plan a running route and include the hills in your area as much as possible. However, include some flat runs too. So you will have some time to recover. As it gets easier, gradually increase the number of repeats over time.
- Fartlek. Fartlek is a Swedish term that means “speed play.” It is a type of interval workout that involves varying your pace and effort level throughout the run. Fartlek workouts are often unstructured and can be done on any terrain. They are an excellent way to improve speed, endurance, and mental toughness. To do a fartlek workout, alternate between periods of hard effort and recovery. For example, you could run hard for one minute, then recover with a jog for five minutes. Repeat this process for several intervals, gradually increasing the length and intensity of the hard efforts.
- VO2 Max. VO2 max is the maximum amount of oxygen your body can use during exercise. It is a measure of aerobic fitness and endurance. A higher VO2 max indicates better aerobic capacity and endurance. VO2 max is influenced by several factors, including genetics, training, and age. To improve your VO2 max, focus on endurance training, such as long, slow distance runs, tempo runs, and intervals.
- Lactate Threshold. Lactate threshold is the point at which lactate begins to accumulate in your muscles faster than it can be cleared. It is a measure of your body’s ability to sustain a high effort level for an extended period. The lactate threshold is an essential concept in running, as it affects your endurance and performance. To improve your lactate threshold, focus on tempo runs and intervals at or slightly above your lactate threshold pace.
- Recovery Run. A recovery run is a low-intensity run that is done after a hard workout or race. It helps to flush out metabolic waste, reduce muscle soreness, and promote recovery. A recovery run is typically done at an easy pace, and the distance and intensity may vary depending on the athlete’s fitness level and recovery needs.
- Taper Taper is the period of reduced training volume and intensity leading up to a race. It allows the body to recover from the stress of training and perform at its best on race day. Tapering typically involves reducing the distance and intensity of workouts while maintaining some level of activity to avoid detraining.
- Intervals. Intervals are a type of running workout that involves alternating between periods of hard effort and recovery. During the hard effort intervals, you run at a faster pace than your normal running pace, often close to your maximum effort. During the recovery intervals, you run at a slower pace or even walk to allow your body to recover and prepare for the next hard effort interval. Intervals are often done on the track, because the track is softer than running high speeds on concrete. Interval training is an effective way to improve your speed, endurance, and cardiovascular fitness. By pushing your body to work harder than it’s used to during the hard effort intervals, you stimulate the cardiovascular and respiratory systems to adapt and become more efficient. This leads to improved oxygen delivery to your muscles and increased capacity to work at high intensities.
- Threshold Runs or Tempo Runs. Threshold run, also known as tempo run, is a type of running workout that involves running at a pace that is slightly slower than your maximum sustainable effort. The pace is typically faster than your normal running pace, but not so fast that you cannot sustain it for an extended period. The goal of a threshold run is to increase your lactate threshold, which is the point at which your body begins to produce more lactate than it can clear. By running at a pace that is close to your lactate threshold, you stimulate your body to adapt and become more efficient at clearing lactate and using it as fuel. This leads to improved endurance and the ability to sustain a high effort level for an extended period. Threshold runs can vary in distance and intensity, depending on your fitness level and goals. They are typically longer than interval workouts, with the intensity and duration gradually increasing as you progress in your training.
That concludes our video on “EXPLAINING RUNNING JARGON.” Understanding these terms will help you communicate more effectively with other runners, track your progress accurately, and adjust your training accordingly. Whether you are a beginner or a seasoned runner, incorporating these concepts into your training will help you achieve your running goals. Thank you for watching, and we’ll see you in the next video!
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