M*****0
发帖数: 319 | 1 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
，怕被鄙视。
收集了一些新名词，以后也可以滥竽充数了。
"The easy run" or a "recovery run" is simply a run at an easy pace done for
recovery purposes or just simply enjoyment. Most of a beginner’s runs
should be easy runs. These runs improve a runner’s aerobic conditioning.
The intensity of these runs should permit conversing using complete
sentences (60-75% of your maximum heart rate).
"Jogs" usually refer to slow running done to recover between intervals.
"Long Runs" are typically 25-30% of your weekly mileage or so and are
usually done once a week. These are usually done at a comfortable, fairly
easy pace.
"A tempo run" is a run at around your 10-15K race pace (or about 80-85% of
your maximum heart rate or so). Traditionally tempo runs were 20 minutes or
so in length, but they vary. It's often described as being "comfortably hard
" -- it's a challenging, but manageable pace. You want to finish a tempo
feeling challenged, but not exhausted. Most tempo runs consist of ten to
fifteen minutes of easy running, then the tempo part, then ten to fifteen
minutes to cool down.
Related to tempo runs are "cruise intervals". Like tempo runs, these runs
are designed to help you learn to deal with the accumulation of blood
lactate; they are sometimes called lactate threshold runs. Cruise intervals
are usually 3 to 15 minutes in length, with 1 minute or so of recovery for
each five minutes of run time.
"A fartlek" is a fun word that you can say and make non-runners snicker. It
simply is an informal way of doing speed work. In a fartlek, you would run
hard to say the next telephone pole, then slow down, then run hard again to
the next object. It's just basically bursts of speed in the middle of a
workout. It can be easy or hard. There's no set distance or speed, it's very
loose and informal.
"Intervals" (sometimes called "repeats") usually refer to track work, though
you can do them elsewhere. Usually intervals consist of a set distance (say
400 meters, 800 meters, a mile) that you run at a set, usually fast pace.
Between the intervals, you would recover by either jogging slowly or walking
. People often do them on the track because the track is obviously measured.
An example of an interval workout might be 4x800. This means you are going
to run four sets of 800 meters (or about a half mile) at a certain pace.
Between those faster runs, you will walk or jog to recover. Often an
interval workout will give you the pace you're supposed to run and the time
you should take to rest. Usually rest time is roughly equivalent to how much
time it takes you to run the distance. So in our 4x800 example, if you were
doing the 800s in 4:00 minutes (8:00 mpm pace), you would take about 4:00
rest.
"Warm Up" is a period of slower running prior to faster running. Cool down,
sometimes called warm down, is slower running at the end of faster running.
"Aerobic" means using oxygen to generate energy.
"Anaerobic" means generating energy without oxygen. Lactic acid in working
muscles is a byproduct of anaerobic energy generation.
"Aerobic capacity" or "VO2Max" is the maximal amount of oxygen that a person
can extract from the atmosphere, send to the body's tissues, and consume to
produce energy. You can use your current VO2Max to estimate your times for
intervals, for example.
"Lactate threshold (LT)", is the level of intensity at which anaerobic
energy generation begins to rise and the resulting generation of lactic acid
in working muscles causes blood lactate to rise and muscle efficiency to
fall off significantly with fatigue.
"vVO2max" is the velocity or pace at which a person reaches VO2max.
"vLT" is the velocity or pace at which LT is reached.
"Anaerobic capacity" is a runner’s maximum ability to run very fast …
beyond VO2max where all additional energy to run faster than vVO2max is
generated anaerobically. Runners can sustain such fast paces for only a few
minutes.
"Running economy" is a measure of the amount of oxygen used to run a given
pace. More economical runners use less oxygen to run a specific pace than do
less economical runners. Running economy is improved through training.
"Resting heart rate" is your heart rate when you first wake up and before
rising.
"Maximal heart rate (HRmax or MHR)" means the maximum heart rate that can be
reached while running. Training intensities are often determined by percent
of HRmax.
"Heart rate reserve (HRR or HRres)" is the difference between HRmax and RHR
(HRmax - RHR = HRR). Some runners base training on percent of HRR instead of
HRmax.
Common Runners’ Abbreviations
"PR" and "PB" refer to the same basic thing, running your Personal Best or
setting a Personal Record.
"LSD" is long slow distance or long steady distance.
"FF" means gradually picking up speed during a training run, such as a
"MP" is marathon pace.
"GMP" is goal marathon pace.
"BQ" is to Boston Qualify; the Boston Marathon requires runners to meet a
certain time standard based on gender and age.
"ITBS" refers to the illotibial band syndrome, a common overuse running knee
injury.
"MHR" is maximum heart rate.
"HRM" is heart rate monitor. | h*******t
发帖数: 2679 | 2 又是一个学术派的。tempo通常是10k的速度跑8k.不是20分钟。
for
【在 M*****0 的大作中提到】
: 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
: ，怕被鄙视。
: 收集了一些新名词，以后也可以滥竽充数了。
: "The easy run" or a "recovery run" is simply a run at an easy pace done for
: recovery purposes or just simply enjoyment. Most of a beginner’s runs
: should be easy runs. These runs improve a runner’s aerobic conditioning.
: The intensity of these runs should permit conversing using complete
: sentences (60-75% of your maximum heart rate).
: "Jogs" usually refer to slow running done to recover between intervals.
: "Long Runs" are typically 25-30% of your weekly mileage or so and are
| W***i
发帖数: 833 | 3 这个是个简化版的，以前版上发过全版的，精华区里面应该还有
for
【在 M*****0 的大作中提到】
: 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
: ，怕被鄙视。
: 收集了一些新名词，以后也可以滥竽充数了。
: "The easy run" or a "recovery run" is simply a run at an easy pace done for
: recovery purposes or just simply enjoyment. Most of a beginner’s runs
: should be easy runs. These runs improve a runner’s aerobic conditioning.
: The intensity of these runs should permit conversing using complete
: sentences (60-75% of your maximum heart rate).
: "Jogs" usually refer to slow running done to recover between intervals.
: "Long Runs" are typically 25-30% of your weekly mileage or so and are
| W***i
发帖数: 833 | 4 算了，我还是再贴一遍，
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the interest of helping out new runners, here's a guid
e to some running terminology. If there are terms I've missed, please someon
e add them. Or feel free to clarify or add info. And any newbies out there w
ho want another term you see here and wonder about explained, please ask. Th
e veterans here are happy to help you out.
I have revised this behemoth on 10/14/08 to incorporate the additions made b
y other members of the board and to divide up some of the terminology into s
ections. Thank you for everyone who suggested new terms -- I tried to incorp
orate your suggestions and definitions. Toronto Guy and Jim2 in particular c
ontributed several definitions, but many forumites contributed and I thank t
hem for improving our list.
This guide is divided into the following sections:
* Common Abbreviations
* General Running terms
* Medical Terms
* Types of Runs
* Runner's World Plan Terms
* Physiology Terms
* Race Related Terms
* Shoe and Gear Terms
Did you know you can search this page? If you're looking for something fast,
you can hold down CTRL and F and enter a term to search this page. (Works i
n at least Firefox and Explorer.)
------
* Common Abbreviations
Many of these are self explanatory; others you will find more info about bel
ow.
AG is Age Group.
AR is American Record
AT is Achilles Tendon.
BQ is to Boston Qualify as in qualify for the Boston Marathon.
C25K is couch to 5K.
CR is course record
DFL is Dead &$%&* Last
DNF is Did Not finish
DNS is Did not start
DOMS is delayed onset muscle soreness
ED is an eating disorder.
EIA is exercise induced asthma
EPO refers to Erythropoietin; in the running context generally means a perfo
rmance enhancing drug.
FE is a "forum encounter" -- to meet someone from here face to face.
FF is a fast finish
GA[b/] is general aerobic
[b]GPS is global positioning system; see Garmin below.
HR is heart rate
IOC is International Olympic Committee
ITBS refers to the illotibial band syndrome, a common overuse running knee i
njury.
LRS is local running store.
LSD is long slow (steady) distance.
MP is marathon pace.
MPM is usually minutes per mile
MPW Miles per week.
MHR is maximum heart rate
MTSS is Medial Tibial Stress Syndrome; another name for "shin splints."
NB is New Balance, a shoe company.
NSAID is a non-steroidal anti-inflammatory drug; ie Advil, Aleve, Motrin, et
c.
PDR is Philadelphia Distance Run
PF is plantar fascitis
PM as used here is a personal message, a private communication
PR and PB is personal record or personal best.
PT is physical therapy.
PW is personal worst.
Quads quadriceps muscles in the front of the thigh
RD is Race Director
RHR is resting heart rate
ROM is range of motion
RR is race report or running related
RT Running Times.
RW Runner's World.
SFX is stress fracture
TM is treadmill
USATF is USA Track and Field
WR is world record
XC is Cross Country
XT is Cross training
------
* General Running Terms
10% Rule is a general guideline that says don't increase your weekly mileage
by more than about 10% each week. An alternate rule is Daniels' rule not to
increase more than the number of workouts you do per week; i.e. if you run
five times per week, then you can increase by five miles a week.
Aerobic means simply that something requires oxygen. Aerobic exercise requir
es the heart and lungs to work harder to meet the body's increased oxygen de
mand. Contrast with anaerobic.
Anaerobic means simply without oxygen or not requiring oxygen. This is exerc
ise performed at a high intensity and requiring a rate of energy production
greater than that supplied by aerobic respiration.
Base is how many miles you are running; for example if you run 30 miles per
week, that is your base. This is somewhat simplified, but gives you the gene
ral idea.
Carb Loading basically this just means trying to maximize the storage of gly
cogen (a form of energy) in one's muscles before a race.
Chronograph is a fancy name for a runner's watch. The stop watch mode where
you time your runs is known as the Chronograph mode.
Cross country is usually a fall sport at the high school and college levels;
it is a running event in which runners must run a course consisting of vary
ing terrain. In team events, the first five runners to cross the finish line
score for their team. The team with the low score wins. 1 point is awarded
to first, 2 points to second, 3 to third and so on. A perfect score in a Cro
ss Country meet is 15 points.
Cross training is another aerobic exercise such as swimming, cycling, cross
country skiing used to complement running or when you are injured and can't
run.
Couch to 5k is a beginners running plan. Couch 2 5K site.
Doubles refers to doing two runs in the same day. Singles would be doing jus
t one run. So if someone says "I did 50 miles this week, all singles" they a
re saying "I ran 50 miles this week, all as once-a-day runs."
Elite refers to those really super fast folks who usually don't have to pay
for shoes because they get them sponsored.
Fuel Belt a type of belt you wear around your waist that has holders for bot
tles to carry fuel or fluids. Other types include Amphipod (a brand) and Cam
elbaks (which are like back packs that you carry water in0.
Gallowalking refers to walking at certain fixed intervals, such as one minut
e in ten, during long runs. The phrase is named for Jeff Galloway. Also call
ed a run-walk.
Ghost Runner is the guy (imagined or not as the case may be) that is on your
heels about to pass you, used for motivation to keep up the pace. (thanks t
o Chuck for this one.)
GU is a type of energy gel. It's a brand name, but it's used as a generic fo
r gels. Gels are a semi-liquid sugary snack used for a quick energy burst. S
ports beans are a jelly bean product related to GU. Cliff Blocks are another
similar product. Hammer Gel is another product. Etc.
Hashers or Hash House harriers are self proclaimed "drinkers with a running
problem."
Heart is obviously an organ in your chest, but it also is often used in runn
ing to refer to your courage, drive, desire.
Ice Bath is what it sounds like, taking a bath in ice to help prevent next d
ay soreness.
Jog is basically running at a slower pace, often to recover between interval
s. Jogging is subjective rather than objective. One person's jog can be anot
her person's run.
Junk miles are runs at an easy pace done in order to reach a weekly or month
ly mileage total rather than for any specific benefit. A lot of people say n
o miles are junk, though!
Laps and Splits are your times in a race or workout at several measured inte
rvals. Laps would be this for example, a 36:00 minute 4-mile run might have
mile splits of 9:00, 8:50, 9:10, 9:00. Splits technically refer to cumulativ
e times, e.g. if you are running 8:00 min/miles, your split times will be 8:
00 @ Mile 1, 16:00 at Mile 2 and so on. Negative splits refers to running th
e second half of the race faster than the first. The opposite is a positive
split where you run the first half faster. Even splits would be running esse
ntially the same time for both halves of the race. (Thanks to Toronto Guy fo
r clarification on this one.)
Master is an athlete 40 years of age or older.
Out and back means a course you run out a certain distance, then turn around
and run back. A loop is simply that -- you start in one spot and run in a b
ig circle.
Personal Record or Personal Best means you ran your best time at the distanc
e. Can be used as a verb "I PRed this weekend at the local 5K."
Pheidippides was this awesome Greek dude who ran the 24 miles or 39 kilomete
rs from Marathon to Athens in 490 BC with news of a Greek victory over the P
ersians. After delivering the message, he collapsed and died. Marathons are
named for his feat. (It's a long story about why it's 26.2 versus 24 ...)
Road Kill - You become road kill when during a race you are passed by a fast
er runner. (thanks to Chuck for this one)
Runner is a person who RUNS. Please stop asking what is the difference betwe
en a runner or a jogger. If you're interested enough in the sport to come he
re, the chances are excellent that yes, you're a runner no matter how slow o
r fast you are or whether you ever enter a race or not.
Runner's High is a feeling of happiness and euphoria following running. Seem
s to be caused by endorphins. Not everyone experiences it.
Snot Rocket is a way to clear your sinuses when you're running; as in "I lau
nched a snot rocket." Ask the board for technique suggestions. Also known as
a farmer's blow.
Sprints are usually the races 400 meters and below in track and field. To sp
rint means to run as hard and as fast as you possibily can, usually for a re
latively short distance.
Streak means you run at least one mile continuously for such and such number
of days, weeks, months, or years in a row. These can get VERY long.
Triathlon combines swimming, biking, and running, usually in that order. The
re are various distances.
------
* Medical Terms
If you have a medical problem, you should always seek the advice of a compet
ent medical professional, not this board.
Acetaminophen is brand name Tylenol. A pain killer that does not have anti-i
nflammation properties. Compare with corticosteroids and NSAIDs below.
Achilles Tendonitis is a painful and often debilitating inflammation of the
Achilles tendon (heel cord).
Also sometimes called Achilles tendinitis.
Analgesic a drug that relieves pain. Can be anything from Tylenol to Vicodin
to even "harder" stuff ...
Anterior is front.
Bonk means to run out of energy, to "hit the wall" ... It's not fun.
Corticosteroids are drugs such as Medrol, prednisone, or cortisol. They are
used to reduce inflammation by signalling tissues to break down. They are ve
ry powerful, useful drugs but have side effects, especially with long term u
se. Compare with NSAIDs (below).
Diuretic is a drug that increases the rate at which water is excreted throug
h the kidneys.
Electrolytes are minerals such as sodium, potassium, magnesium, and calcium
that are used by cells to give rise to nerve impulses and muscular contracti
ons. In layman's terms: these are important. You can get them through sports
drinks.
Hyponatremia literally means water intoxication. If you take in too much wat
er during competition it can cause an abnormally low level of sodium in the
blood. This may be fatal.
Illotibial Band Syndrome refers to pain in the fibrous tendon band (aka the
IT band) that runs from your hip to the outside of your knee; pain is common
in the outside part of the knee.
Lateral is outside or facing the side of the body -- i.e. wear on the latera
l part of your shoe is wear near the pinky toe.
Medial is inside or facing the middle of the body.
Mitochondria is the "powerhouse" of your cells -- they provide energy for th
e rest of the cell by oxidizing nutrients to produce ATP.
Morton's Neuroma is an enlarged nerve that usually occurs in the third inter
space, which is between the third and fourth toes. The most common symptom o
f Morton's neuroma is localized pain in the interspace between the third and
fourth toes.
NSAIDs are non-steroidal anti-inflammatory drugs. Most are available over th
e counter (OTC) and include Aleve, Advil, Motrin, etc.
Orthopedist is a doctor who takes care of injuries involving bones, structur
es, etc.
Over training is when a runner trains too much too soon and leads to fatigue
, injury and/or burn-out. Symptoms can include being irritable, a higher tha
n fast heart rate, no desire to train, etc.
Patella is your kneecap.
Plantar Fascitis is an often chronic problem of the foot that can be very pa
inful. Pain is usually located in the arch near the heel. In most cases of p
lantar fasciitis, pain is more severe following periods of inactivity.
Piriformis is a pain in the butt - literally! In more technical terms this i
s a condition in which the piriformis muscle irritates the sciatic nerve, ca
using pain in the buttocks and referring pain along the course of the sciati
c nerve.
Podiatrist is a medical doctor specially trained to take care of feet.
Posterior is back or behind.
Primary care doctor sometimes referred to also as a PCP (primary care physic
an) is basically your family doctor. Often the first person you'll see for a
running injury; they may refer you to perhaps an orthopedist or a podiatris
t for further treatment. There are also doctors who specialize just in sport
s medicine as well.
RICE is Rest Ice Compression Elevation -- what you should do in general with
an acute (new, fresh) injury for the first 24 hours or so.
Runner's Knee is a condition called Chondromalacia patella. That's why we ca
ll it runners knee. Toronto Guy adds: Runner's knee is also commonly known a
s PFS (Patello-Femoral Syndrome) It's your kneecap (patella) rubbing on the
front of your thigh bone (femur). Most often caused by overuse - doing too m
uch too soon - ostheoarthritis, insufficient muscle development and/or impro
per alignment, including wrong or worn-out shoes or running on slanted pavem
ent.
Runner's Trots refer to gastrointestinal problems on the run. AKA "Digestion
Disasters!"
Seamoiditis is inflammation of the sesamoid bones. In humans it occurs on th
e bottom of the foot, just behind the large toe. Pain in the forefoot under
the pad of the big toe may be this.
Shin Splints is pain anywhere between your knee and your ankle. Could be a s
tress fracture, medial tibial stress syndrome, compartment syndrome ... Mult
iple causes, multiple solutions, even possibly multiple possible injuries mi
ght be causing it. Very common, especially in new runners. Toronto Guy adds
that: "Shin splints are more of a symptom of an underlying condition than a
condition in itself. One other reason could be inflammation of connective ti
ssue (periosteum), known as periostitis. Shin splints are typically manifest
ed as anterior (front of lower leg) or medial (inside, facing the other leg)
pain. A pain in the back of your lower leg is not shin splints, it's probab
ly a calf strain."
Stitch is a side cramp, usually on the right side.
------
* Types of Runs
These are some different types of runs you will see referred to on the board
. All of these types of runs are done to accomplish different goals and obje
ctives.
"_______ pace runs" refer to running your predicted or expected race pace. S
o if a workout were to call for doing miles at "marathon pace," that means r
unning at your predicted marathon pace per mile. That could be anything from
5:00/mile for someone fast to 12:00 minutes a mile for someone slower. A 5K
race plan may call for doing intervals (explained below) at your 1 mile rac
e pace. A good way to figure out your expected paces is to use an online cal
culator. The McMillian Calculator is excellent.
A tempo run is a run at around your 10K race pace (or about 80-85% of your h
eart rate or so). Traditionally tempo runs were 20 minutes or so in length,
but they vary. It's often described as being "comfortably hard" -- it's a ch
allenging, but managable pace. You want to finish a tempo feeling challenged
, but not exhausted. Most tempo runs consist of ten to fifteen minutes of ea
sy running, then the tempo part, then ten to fifteen minutes to cool down. T
empo runs build speed and teach your body to run at a certain pace.
Related to tempo runs are cruise intervals. Like tempo runs, these runs are
designed to help you learn to deal with the accumulation of lactate; they ar
e sometimes called lactate threshold runs. Don't worry too much about what t
hat means right now. Cruise intervals are usually 3 to 15 minutes in length,
with 1 minute or so of recovery for each five minutes of run time.
A fartlek is a fun word that you can say and make non-runners snicker. It si
mply is an informal way of doing speed work. It's a Swedish word meaning "sp
eed play." In a fartlek, you would run hard to say the next telephone pole,
then slow down, then run hard again to the next object. It's just basically
bursts of speed in the middle of a workout. It can be easy or hard. There's
no set distance or speed, it's very loose and informal. Fartleks are good fo
r a beginning runner who wants to dabble in speedwork.
Intervals (sometimes called "repeats") usually refer to track work, though y
ou can do them elsewhere. Usually intervals consist of a set distance (say 4
00 meters, 800 meters, a mile) that you run at a set, usually fast pace. Bet
ween the intervals, you would recover by either jogging slowly or walking. P
eople often do them on the track because the track is obviously measured. An
example of an interval workout might be 4x800. This means you are going to
run four sets of 800 meters (or about a half mile) at a certain pace. Betwee
n those faster runs, you will walk or jog to recover. Often an interval work
out will give you the pace you're supposed to run and the time you should ta
ke to rest. Usually rest time is roughly equivalent to how much time it take
s you to run the distance. So in our 4x800 example, if you were doing the 80
0s in 4:00 minutes (8:00 mpm pace), you would take about 4:00 rest. Interval
s build your pace and speed.
Some types of intervals ... Repetitions which are a form of intervals that a
re faster and shorter than VO2max intervals with full recovery betwen them (
usually 4-6 times as long as the repetition). These are used for improvement
of anaerobic capacity, running form and running economy. Ladder which means
an interval workout of increasing interval lengths, such as 200-400-600-800
meters. A Cutdown which is the opposite of a ladder or an interval workout
of decreasing interval lengths, such as 800-600-400-200 meters. Pyramid is a
combination of a ladder and a cutdown, such as 200-400-600-800-600-400-200
meters. (thanks to Jim2 for defining several terms in this section.)
Just a brief word about the track .... If you visit the track to do a workou
t, know that most tracks are 400 meters in length. (There are some quarter m
ile tracks, but most are 400 meters.) A mile is roughly equivalent to 4 laps
around the track. A mile is actually a little longer than 1600 meters. If y
ou want to do a true timed mile, find the common finish line. (It's usually
located at near the end of the straightaway in front of the home stands. Usu
ally has numbers painted there.) Go back 9 meters and there should be a line
. Thats where the mile would begin.
Long Runs are typically 25-30% of your weekly mileage or so and are usually
done once a week. These are usually done at a comfortable, fairly easy pace.
We often refer to them here as LSD -- long, slow distance. An appropriate l
ong run distance is determined by your goals. A long run might be anywhere f
rom 5 miles to 25 or more (for an ultramarathoner).
The easy run or a recovery run is simply a run at an easy pace done for reco
very purposes or just simply enjoyment. Most of a beginners runs should be e
asy runs.
Jogs usually refer to slow running done to recover between intervals. Runner
s and (especially) non-runners will sometimes use the term "jog" for a slow
run for exercise. Runners tend to prefer to refer to what they do as running
; but usually know that if a non-runner refers to you as a jogger, they prob
ably don't mean any harm.
You will also hear about hill repeats -- these typically are runs up a hill
to build strength. I personally hate hill repeats, so I prefer to run hilly
courses instead.
Strides are short, controlled bursts of running of 50 to 150 meters designed
to improve efficiency, work on form, etc. Often done at the end of a run.
Warm Up is a period of slower running prior to faster running. Cool down is
slower running at the end of faster running. This is also sometimes called a
warmdown.
------
* Runner's World Plan Terms
These are quoted from Runner's World from their training plans. If you're fo
llowing one of their plans and you're lost on terminology, this may help you
out.
AI or Aerobic Intervals. You push the pace. But just a little. Find a tempo
that feels somewhere between comfortable and "Hey, I'm workin' a little here
." Don't run this too hard. Trying to add too much intensity while you're al
so increasing mileage spells I-N-J-U-R-Y. When you finish the timed AI, jog
very slowly until your breathing returns to normal, then work back into your
regular pace. On all other days, just run your assigned miles as you feel.
GP or Gentle Pickups At the end of your run, walk for several minutes, then
slowly increase your leg turnover on a flat stretch for 100 meters--the stra
ightaway on a track--up to the point where you start to breathe hard. Hold i
t there for 10 to 20 meters, then gradually slow down. Walk to full recovery
before you start the next one. The purpose of both AI and GP is to improve
your stamina, leg speed, running efficiency, and to make your normal pace fe
el more comfortable. What's more, this kind of up-tempo running adds variety
to your training. Always a good thing.
Pace Intervals (PI): Relatively lengthy repetitions at your goal half-marath
on per-mile pace to build endurance and develop pace judgment.
Cruise Intervals (CI): Run at 10-K race pace to promote stamina and the abil
ity to run strong when tired.
Speed Intervals (SI): Run at 5-K race pace to promote relaxed speed and a se
nse of comfort at your considerably slower half-marathon pace.
Strides (S): Over 100 meters, gradually accelerate to 90 percent of all-out,
hold it for 5 seconds, then decelerate. Walk to full recovery after each.
Fatigue Fighter Intervals (FFI): FF Intervals combine Speed and Pace Interva
ls nearly back-to-back-to-back (very short recoveries) to work on maintainin
g pace and staying relaxed as you gradually tire. Yes, they're challenging.
Jog five to seven minutes easy between sets.
Long Run (LR): This means a moderate pace (roughly 60 to 75 seconds slower t
han your half-marathon goal pace); Long Run Stamina (LRS) means to run 3 to
6 miles at half-marathon goal pace in the middle third of the run;Long Run F
artlek (LRF) means to alternate one minute at 10-K pace with one-minute jogs
in the middle third of the run; Long Run Fast Finish (LRFF) means to run th
e final 15 minutes at 10-K pace.
------
* Physiology Terms and Abbreviations
Economy: in simplest terms how much oxygen you use when you run.
Cardiac Drift is where your pulse and heart rate increase despite the fact y
our pace stays same -- often is due to dehydration or a rise in temperature.
Also called "cardiac creep."
Kinesology is the study of muscles and their movements.
LT means lactate threshold (see tempo runs).
Lactic Acid is a substance which forms in the muscles as a result of the inc
omplete breakdown of glucose.
Stroke volume is the amount of blood pumped by the left ventricle of the hea
rt in one contraction.
VDOT comes from Daniels' book "Running Formula" -- it is a measure of your r
unning ability based strictly on race performance. From your VDOT, you can e
stimate your performances at other distances or get the speeds you should do
certain workouts at. VDOT is kind of like a practical or effective measure
of V02Max (see below). Here is a VDOT calculator.
vLT means the velocity (pace) at which lactate threshold is reached.
VO2Max is the maximal amount of oxygen that a person can extract from the at
mosphere and then send to the body's tissues. You can use your current VO2Ma
x to estimate your times for intervals, for example. (Find yourvo2max by ent
ering a recent race or run time.)
vVO2max means the velocity (pace) at which VO2max is reached. (again thanks
to Jim for contributing here.)
------
* Race Related Terms
Aid Station also called a water stop is a place along the course where you c
an get water, Gatorade, etc. In ultras, these may have many amenities; in a
local 5K, probably just water.
Anchor Leg means the last leg in a relay. More commonly used in track.
Award Ceremony is held at some point after a race to hand out awards to the
winning runners. Check with the race director for details.
Bandit is someone who runs in a race who hasn't registered. This is frowned
upon.
Bib is what you call your race number. In running, it goes on the front of y
our shirt or shorts.
Boston Qualify (aka BQ): To meet the standard to urn in the Boston Marathon.
The Boston Qualifying Standards from the Boston Athletic Association. Somet
imes used as a verb -- "I BQed at Chicago."
Chip refers to a little thing you tie on your shoe that measures finishing t
ime when you cross a mat in a race.
Chip Time In chip-timed races, time elapsed between the moments a runner cro
sses the start and finish lines. For elites who line up right at the start,
chip time equals gun time. For everybody else, chip time is usually better t
han gun time, because it takes some time to reach the start line for runners
who are lined up at the back.
Chute typically found at the finish line of a race -- usually a roped off ar
ea where the officials collect the tear off part of a bib or order the runne
rs as they finish.
Clydesdale a larger runner, usually who meets a certain weight requirement a
mount. Used as a division in some races. Sometimes the female Clydesdales ar
e called fillies; this is also sometimes called the Athena division.
Corrals In large races, participants are often divided into starting corrals
based on their past performance or expected finishing time. The goal is to
ensure that slower runners do not get in the way of faster ones.
Draft to run behind someone, so as to let them break the wind resistance.
Expo is often held before larger races like marathons, where runners pick up
race packets and get race/running related gear and goodies. (Thanks to Digi
tal Man for this one.)
False start means to jump the gun. Much more commonly used in track and fiel
d than road racing.
Gun Time Time elapsed between the official start of the race, and the moment
a runner crosses the finish line. Race start used to be signaled by a start
ing gun, hence the name. Today it's mostly air horn. (Thanks to Toronto Guy
for contributing several in this group.)
Hardware refers to winning some sort of an award at a race. "I brought home
hardware" means "I won an award."
Kick is usually used as in "finishing kick" -- simply means running harder a
t the finish line, the last final sprint.
Kilometer is about .62 of a mile. 5K = 3.11 miles. 8K = 4.97 miles. 10k = 6.
22 miles. Etc.
Marathon a distance of 26.2 miles, or 42.2K.
Metric Mile is the 1500 meters.
Pack runners who run in close proximity to one another.
Point to Point means you start at one point and run to the next. So a point-
to-point 5K would start at one location and finish at another location 3.11
miles away.
Rabbit is someone who goes out with the intention of setting a fast pace in
a race, but then often drops out.
Relay where one runner runs one leg or section of the course, then passes of
f to another ... etc. In track, the relays commonly include the 4x100, 4x200
, 4x400, 4x800. The team is made up of four runners; each runs one leg of th
at distance. This is pronounced, by the way "four by 100" or "four by 800."
These might also be called the 400 meter relay or 3200 meter relay.
Relay Meet usually refers to a track meet where the events are mainly relay
events rather than individual events. When I ran track, we had some special
relay events like the 4x1600, Sprint and Distance Medleys, etc.
Sandbag means to act like a slower runner or say things to mislead your oppo
nent into thinking you're not competition.
Steeplechase a long distance track event that involves hurdling and a water
jump.
Stick is the baton carried by relay runners in track and field.
Sub is used often to say "sub-3" or "sub-20" or "sub-30" ... It simply means
to run underneath that time. A "sub-3 marathon" means the runner ran the ra
ce in less than 3 hours, for example.
Surge to run faster in a race as a tactical matter, often to try and drop (l
ose) an opponent.
Tangents Refers to shortest possible distance along a curved race route, whi
ch includes the tangents of every turn. Official race distance is measured a
long the tangents. "Running the tangents" means staying as close to the opti
mal route as possible in order to improve race performance.
Taper is where a runner cuts back mileage before a big race like a marathon
or even a shorter race. Tapering runners often get cranky and/or sort of par
anoid since they aren't running as much leading to jokes about taper madness
.
Trash talk means to you run your mouth about how great you are and how you'r
e faster than the other person. Opposite of sandbagging. Also called talking
smack.
Ultramarathon is simply any race that's longer than the marathon. All marath
ons are 26.2 miles. Common distances can include 50K, 50 miles, 100 miles, o
r even longer than that.
Wall a sudden bonk, often occuring around mile 20 of the marathon.
Waves Refers to staggered start when different corrals depart at different t
imes to accommodate all participants within limited confines of a race cours
e.
------
【在 W***i 的大作中提到】
: 这个是个简化版的，以前版上发过全版的，精华区里面应该还有
:
: for
| W***i
发帖数: 833 | 5 -----
* Shoe and Gear Terms
Body Glide is a lubricating product to prevent chafing and skin irritation.
Some runners use Vaseline or even deodarant instead. You can get body glide
at a running store.
Cushioned refers to a shoe designed for a neutral foot that does not overpro
nate or that may supinate. Supinaters land on the outside of their feet.
Dual-density: This is often called a medial post. The length and strength of
this post determines how much motion control the shoe offers.
Flats: are very light weight, minimal shoes used mainly for racing.
Foot strike refers to how your foot initially impacts the ground as you run.
There are heel strikers, midfoot strikers, and forefoot strikers.
Garmin refers to Garmin Forerunner line of handheld GPS devices. They use sa
tellite signal to track your location with some degree of accuracy, and then
calculate and display your pace and distance in real time. Their display ca
n be customized to suit your training needs. Garmin devices can be programme
d to alert you of your pace or distance. (Thanks Toronto Guy -- see his post
neat the bottom of page 2 for more info.)
Last: A shaped piece of wood or metal on which the shoe is built. There are
three kinds of lasts: straight, curved, and semi-curved. Straight is usually
found in motion control shoes built for overpronators; Semi-curved is the s
hape found in stability shoes built for mild pronators; and Curved is the sh
ape found in cushioned shoes built for underpronators.
Motion Control are shoes that offer the most over-pronation control. Over-pr
onation is where your foot rolls over to the inside too far. Usually you can
tell your overpronating if you have excessive wear on the inside part of th
e forefoot of the shoe.Orthotics are orthopedic devices that are used to alt
er or modify foot function and are designed to treat, adjust, and support va
rious biomechanical foot disorders. These can be simple over the counter dev
ices, or they can be expensive custom made devices.
Outsole : the hard (usually carbon rubber) bottom of a running shoe that act
ually makes contact with the ground.
Pronation: the distinctive, inward roll of the foot as the arch collapses.
Ride: this is what a runner refers to explain the transfer between heel stri
ke and toe off.
Singlet is a light weight tank top like jersey worn by runners, usually in c
ompetion.
Split shorts are higher cut running shorts often used in racing.
Spikes: are flats that contain spikes. There are spikes used for cross count
ry and for track. The spike for a sprinter will look different than the spik
e for a long distance runner.
Stability refers to a shoe designed for an average arched foot; it offers so
me degree of motion control for normal pronation.
Supination is where one's foot rolls to far outward during running and walki
ng. Supinators tend to wear down the outsides of their shoes, even when they
run in a neutral shoe. Supination is less common than pronation.
Toebox front portion of a shoe's upper where the toes are placed.
Under pronation is simply not rolling far enough. It is different than true
supination.
Upper: this is the thing that holds your foot in place and protects the foot
from rocks, brush, etc. Usually consists of a mixture of mesh and synthetic
leather material.
Wicking fabric refers to technical fabrics that draw sweat away from the ski
n. Also might be referred to as say a "tech shirt." | d******0
发帖数: 22800 | | d******0
发帖数: 22800 | 7 RW 还可以是runningwarehouse.com，一个卖鞋卖装备的网站。 | y**********u
发帖数: 6366 | 8 膜拜
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【在 W***i 的大作中提到】
: 算了，我还是再贴一遍，
: Your friendly beginning runner's guide to .... runner's jargon.
: You'll notice we don't have a FAQ here -- that's because we want you to ask
: your questions, join in, become part of the community! That said, I am sure
: new runners get overwhelmed by phrases we throw around all the time here wit
: h impunity; you probably think we're all speaking some strange language. To
: follow along here, it's really helpful just to know some general stuff and w
: hat terms mean. So in the interest of helping out new runners, here's a guid
: e to some running terminology. If there are terms I've missed, please someon
: e add them. Or feel free to clarify or add info. And any newbies out there w
| m*********3
发帖数: 5381 | 9 谢谢！学习了一早晨，收获很大
ask
sure
wit
To
★ 发自iPhone App: ChineseWeb 7.8
【在 W***i 的大作中提到】
: 算了，我还是再贴一遍，
: Your friendly beginning runner's guide to .... runner's jargon.
: You'll notice we don't have a FAQ here -- that's because we want you to ask
: your questions, join in, become part of the community! That said, I am sure
: new runners get overwhelmed by phrases we throw around all the time here wit
: h impunity; you probably think we're all speaking some strange language. To
: follow along here, it's really helpful just to know some general stuff and w
: hat terms mean. So in the interest of helping out new runners, here's a guid
: e to some running terminology. If there are terms I've missed, please someon
: e add them. Or feel free to clarify or add info. And any newbies out there w
| i*********5
发帖数: 19210 | 10 谢谢！跟着新人学习了，以前一直不知道什么是fartlek。
for
【在 M*****0 的大作中提到】
: 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
: ，怕被鄙视。
: 收集了一些新名词，以后也可以滥竽充数了。
: "The easy run" or a "recovery run" is simply a run at an easy pace done for
: recovery purposes or just simply enjoyment. Most of a beginner’s runs
: should be easy runs. These runs improve a runner’s aerobic conditioning.
: The intensity of these runs should permit conversing using complete
: sentences (60-75% of your maximum heart rate).
: "Jogs" usually refer to slow running done to recover between intervals.
: "Long Runs" are typically 25-30% of your weekly mileage or so and are
|
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