Getting started with running is already a big step — and then you start hearing unfamiliar terms like “tempo run,” “PR,” “negative split,” or “VO2 max.” It can feel like runners are speaking a secret language.
But don’t worry: you don’t need to know every technical term to begin enjoying running. However, understanding some of the most common ones will help you follow training plans, avoid confusion, and feel more connected to the running world.
This article breaks down key running terms in clear, simple language, so you can run with confidence — and maybe even explain things to others.
Basic Running Terms
Pace
Pace refers to how fast you’re running, usually measured in minutes per mile or minutes per kilometer.
Example: A pace of 10:00 means it takes you 10 minutes to run 1 mile.
Pace helps you monitor your effort and plan your training or races.
Cadence
Cadence is the number of steps you take per minute while running.
Many coaches suggest aiming for a cadence of around 170–180 steps per minute, but this varies by person.
Higher cadence can help reduce injury risk and improve efficiency.
Stride
A stride is one complete movement of both feet — left and right — during running. It includes your stride length (how far you step) and stride frequency (how often you take steps).
Warm-Up
The warm-up is a few minutes of easy movement before your main run. It prepares your body by increasing heart rate, loosening muscles, and reducing injury risk.
Warm-up examples: walking, light jogging, dynamic stretches.
Cool-Down
A cool-down is what you do at the end of a run to bring your heart rate down gradually. It helps prevent stiffness and supports recovery.
Cool-down examples: walking for 5–10 minutes, gentle stretching.
Common Types of Runs
Easy Run
This is a slow, relaxed run. You should be able to hold a conversation while doing it.
Purpose: build endurance and recover between harder workouts.
Long Run
A long run is your longest run of the week. It builds endurance and mental toughness.
Beginner long runs might start at 2–3 miles and increase over time.
Tempo Run
A tempo run is done at a “comfortably hard” pace — faster than easy pace but not sprinting.
Often described as the pace you could hold for an hour. It trains your body to sustain faster speeds for longer.
Intervals
Interval runs include periods of fast running followed by rest or slow jogging.
Example: Run 1 minute fast, then walk 1 minute — repeat 5 times.
They help improve speed and cardiovascular strength.
Fartlek
Swedish for “speed play,” fartlek is a fun, less structured version of interval training.
Example: Sprint to the next tree, then jog to the next stop sign — repeat.
It adds variety and fun to your training.
Recovery Run
A recovery run is a short, slow run done the day after a hard workout. It promotes blood flow and healing without adding stress.
Race and Goal-Setting Terms
PR or PB
PR = Personal Record
PB = Personal Best
They mean the same thing: your best time in a specific distance (like 5K or 10K).
DNS / DNF
- DNS = Did Not Start (you registered but didn’t run)
- DNF = Did Not Finish (you started but didn’t complete the race)
These terms often appear in race results.
Splits
Splits are your time for each segment of a run — usually every mile or kilometer.
Tracking splits helps you understand pacing and consistency.
Negative Split
Running the second half of a run or race faster than the first half.
It’s a smart pacing strategy that helps you finish strong.
Taper
Tapering means reducing your training before a big race so your body is fresh on race day.
Usually happens 1–3 weeks before the event.
Chip Time / Gun Time
- Gun Time: the time from the official race start to when you cross the finish line
- Chip Time: the time from when you personally cross the start line to the finish (tracked by a chip on your bib)
Chip time is more accurate for personal records.
Training and Technical Terms
VO2 Max
This is a measure of your body’s ability to use oxygen during exercise. The higher it is, the more efficient your cardiovascular system is.
You don’t need to worry about this as a beginner, but it can be useful later in structured training.
Lactate Threshold
The intensity at which your body starts to accumulate lactic acid. Tempo runs are often designed to train near this threshold.
Again, this is more relevant for experienced runners or those training for races.
Overtraining
When you run too much without enough rest, you can experience overtraining symptoms like fatigue, soreness, poor sleep, and lack of motivation.
Rest and recovery are just as important as running.
Cross-Training
Doing other types of exercise (like biking, swimming, or yoga) to improve overall fitness and reduce injury risk.
Helpful for beginners to balance out impact from running.
DOMS
Delayed Onset Muscle Soreness — the soreness you feel 24–48 hours after a tough workout or new activity.
It’s normal and usually fades with rest and consistent training.
Gear-Related Terms
Technical Fabric
Moisture-wicking materials (not cotton) that keep you dry and reduce chafing.
Look for terms like Dri-FIT, Climalite, or Coolmax on labels.
Drop
Heel-to-toe drop refers to the difference in thickness between the heel and toe of a running shoe.
Lower drop = more natural foot position
Higher drop = more cushion for heel strikers
Beginners don’t need to worry too much — comfort is key.
Neutral vs. Stability Shoes
- Neutral shoes: best for runners with normal pronation (foot rolls slightly inward)
- Stability shoes: offer more support for those who overpronate (foot rolls inward too much)
You can get fitted at a running store if unsure.
Final Thoughts on Running Terminology
Learning the language of running doesn’t have to be intimidating. You don’t need to memorize every term — just start with the basics and build from there.
As you continue running, you’ll naturally pick up the lingo. What once sounded confusing will soon become part of your routine. More importantly, understanding these terms will help you train smarter, avoid injuries, and stay motivated.
You’re already a runner. Now you’ve got the vocabulary to match.