Exercise performed at an intensity where your body can supply enough oxygen to fuel the effort. Aerobic running — where you can hold a conversation — is the foundation of all endurance training.
Anaerobic
Exercise intensity above the point where oxygen supply cannot keep up with demand. The body switches to burning glycogen without oxygen, producing lactate. Sustainable only for short periods.
Age grading
A system that compares your race time to the world-record pace for your age and sex, expressed as a percentage. Allows fair comparison between runners of different ages.
B
Bonking / Hitting the wall
Sudden severe fatigue caused by glycogen depletion, typically after 30–32km in a marathon. Prevented by carbohydrate fuelling during long runs.
BQ (Boston Qualifier)
A time standard that qualifies a runner for the Boston Marathon. Standards vary by age and sex.
Build run
A run that starts easy and progressively increases pace, finishing at tempo or faster effort. Teaches the body to run fast when fatigued.
C
Cadence
The number of steps per minute (SPM) while running. Most elite runners run at 170–180 SPM. A higher cadence generally reduces injury risk by shortening ground contact time.
Carbon plate
A stiff carbon fibre plate embedded in the midsole of performance running shoes. Increases energy return and propulsion. Found in race-day shoes like the Nike Vaporfly and HOKA Rocket X.
Chafe
Skin irritation caused by repetitive friction, typically on inner thighs, underarms, or nipples. Prevented with body glide or anti-chafe balm.
Cooldown
Easy jogging or walking after a hard workout to gradually lower heart rate and flush lactate from muscles.
D
DNF
Did Not Finish. Recorded when a runner starts a race but does not cross the finish line.
DNS
Did Not Start. Registered for a race but did not begin.
Drop
The heel-to-toe height difference in a running shoe, measured in millimetres. A 10mm drop shoe has a 10mm taller heel than forefoot. Higher drop suits heel strikers; lower drop suits midfoot strikers.
Drills
Running-specific exercises (high knees, butt kicks, A-skips, B-skips) that reinforce good running mechanics and activate key muscles before a run.
E
Easy pace
A comfortable, conversational running pace — typically 60–70% of maximum heart rate. The majority of training volume (80%+) should be at easy pace.
Elevation gain
The total uphill climbing in a run, measured in metres. Relevant for trail runners comparing course difficulty.
F
Fartlek
Swedish for "speed play." Unstructured speed training where you vary pace freely throughout a run — surging, recovering, surging again — without set intervals.
Foot strike
Where the foot first contacts the ground — heel, midfoot, or forefoot. Heel striking is most common; midfoot and forefoot striking are generally more efficient.
Foam rolling
A self-myofascial release technique using a foam cylinder to apply pressure to soft tissue. Used for recovery, reducing muscle tightness, and improving mobility.
G
Gait analysis
Assessment of running mechanics, often done in specialist running stores. Helps identify pronation type and shoe needs. Can be done on a treadmill or via video analysis.
GPS watch
A running watch using GPS satellites to track distance, pace, and route. Most modern GPS watches also include heart rate monitoring, cadence, and training load metrics.
Glycogen
The form in which carbohydrates are stored in muscles and the liver. The primary fuel source for moderate-to-high intensity running. Stores last approximately 90–120 minutes.
H
Heart rate zones
Training intensity zones based on percentage of maximum heart rate. Zone 2 (60–70% HRmax) is the aerobic base zone where most easy running should occur.
Hill repeats
A structured workout involving repeated hard efforts up a hill with easy recovery jogs back down. Builds leg strength, power, and aerobic capacity simultaneously.
I
Intervals
Structured high-intensity efforts with defined recovery periods between them. Example: 6 × 400m at 5K pace with 90 seconds recovery. Used to build speed and VO2 max.
ITB (Iliotibial Band)
A thick band of fascia running from the hip to the knee. ITB syndrome (lateral knee pain) is one of the most common running injuries, often caused by overuse or poor hip strength.
J
Junk miles
Running volume completed at an unhelpfully easy pace that does not contribute meaningfully to fitness — typically too fast to be truly restorative but too slow to create an adaptation.
K
Kilometre pace (min/km)
The time taken to run one kilometre. The standard pace measurement used in Australia. Converted to miles per minute in some US-based apps.
L
Lactate threshold
The exercise intensity at which lactate begins to accumulate faster than it can be cleared. Training at or near this threshold (tempo running) raises it over time.
Long run
The week's longest easy-paced run. The cornerstone of marathon and half marathon training. Builds aerobic capacity, fat utilisation, and mental endurance.
M
Max heart rate (HRmax)
The highest heart rate achievable during maximal exercise. Roughly estimated as 220 minus age, though individual variation is significant. Used to set heart rate training zones.
Midsole
The foam layer between the outsole (the ground-contact rubber) and the upper in a running shoe. Determines cushioning, energy return, and overall ride feel.
Minimalist shoe
A running shoe with low drop (0–4mm), minimal cushioning, and a flexible sole. Intended to encourage natural foot mechanics. Requires a slow transition to avoid injury.
N
Negative split
Running the second half of a race or workout faster than the first half. The most efficient racing strategy for most distances.
Neutral shoe
A running shoe without medial post or stability features, designed for runners with a neutral gait (normal pronation).
O
Overpronation
Excessive inward rolling of the foot during the gait cycle. Often addressed with stability or motion control running shoes.
Overtraining
A state of accumulated fatigue from training load exceeding recovery capacity. Symptoms include declining performance, elevated resting heart rate, disturbed sleep, and mood changes.
P
Pace
Running speed expressed as time per kilometre (min/km) or per mile (min/mi).
PR / PB (Personal Record / Personal Best)
Your fastest time at a specific distance. Used interchangeably.
Pronation
The natural inward roll of the foot and ankle during the gait cycle. Normal pronation is part of the body's shock absorption mechanism.
Q
Qualifying time
A minimum time standard required to enter a race. Major marathons including Boston, Sydney, and Tokyo have qualifying time standards.
R
Recovery run
An easy, short run completed the day after a hard workout. Promotes blood flow and reduces muscle soreness without adding significant training stress.
Resting heart rate (RHR)
Heart rate measured at complete rest, typically first thing in the morning. A lowering resting heart rate over time indicates improving cardiovascular fitness. A sudden elevation can indicate illness or overtraining.
S
Stack height
The total height of midsole foam beneath the foot in a running shoe. Maximalist shoes (HOKA Clifton, Bondi) have high stack heights. Minimalist shoes have low stack heights.
Strides
Short (80–100m) controlled acceleration efforts run after an easy run or as a warm-up for a workout. Not sprints — more like controlled, fast-feeling efforts at about 5K effort.
Supination (underpronation)
Insufficient inward rolling of the foot. Less common than overpronation. Supinators typically need neutral, cushioned shoes.
T
Tapering
A planned reduction in training volume in the 2–3 weeks before a goal race. Allows accumulated fatigue to dissipate while retaining fitness gains.
Tempo run
A sustained run at lactate threshold pace — comfortably hard, about 10–15 seconds per km slower than 10K pace. Typically 20–40 minutes. Builds lactate threshold and race pace endurance.
Trail running
Running on unpaved surfaces — dirt tracks, mountain paths, bush trails. Requires trail shoes with more grip, protection, and a stiffer platform than road shoes.
U
Underpronation
See Supination.
Ultramarathon
Any race longer than the standard marathon distance (42.195km). Common distances include 50K, 50 miles, 100K, and 100 miles.
V
VO2 max
The maximum rate at which your body can consume oxygen during exercise. The gold standard measure of aerobic fitness. Expressed in mL/kg/min. Trainable through high-intensity interval training.
W
Warm-up
Easy running (typically 10–15 minutes) before a workout or race to raise body temperature, increase heart rate, and activate key muscles.
Watch (GPS)
See GPS watch.
Y
Yasso 800s
A popular marathon predictor workout: 10 × 800m with equal recovery time. If you can complete 10 × 800m in 3:30, you can likely run a 3:30 marathon.