In running, there are quite a few words that if you are exposed for the first time, you may not know what it is. The following list of running terms will help you understand the concepts of running more fully.

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Surely when you learn about running competitions, you will often hear a lot of phrases like Pace, 5k, 10k, … right. And not everyone can fully understand what these words refer to.

So let’s start learning running terms

Common running terms

5k, 10k, 21k, 42k

4 This kid is seen a lot in running competitions. And many people can also guess what that passage is right. That’s right, that’s just the distance of that race.

5k: In short, the 5km run or 5k Run, this is the most popular running distance in running competitions and suitable for beginners.10k: Of course it’s 10km and it’s the distance. running a little more advanced than 5k.21k: In addition to the 21km distance, you may also hear another name called Half-Marathon and this distance is usually for professionals and above. 42k: Run 42.2km ie you have entered a real Marathon and this race is only for the real daredevils to participate.

Base Run

Base run means only short to medium distance runs and is done with your familiar running race. The goal is to help you build endurance.

Base run should be done regularly to learn how to improve running steps, running posture, breathing, cardio training….

Interval Run

Interval Run is a way of running with short intervals and is often used to increase speed, endurance and increase flexibility for the body.

The way to run can be running at high or slow speed or sometimes standing in place to regain strength


This running term comes across a lot. BIB makes it easy to understand that it is the registration number when participating in a certain run that is printed for each athlete participating and each person will have a different number. In addition, in some competitions with many distances, BIB also has colors to help guides guide runners in the right direction.

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Cadence means “running pace” or easier to understand, the number of steps you can run in 1 minute. 1 professional person can achieve more than 180 steps/min.

Cadence also sometimes only counts for 1 left or right foot, and then of course Cadence’s value is also halved.


Fartlek in Swedish means “speed game”. That means you will do a run with a combination of Base Run and Interval Run together. Fartlek is customized to your creativity and is seen as a way to change the “taste” of running.

Hill Repeats

Hill Repeats means you’ll do one uphill jog and do it over and over again. It helps train your endurance and breathing ability when running long distances.


Jogging is a relaxing way of running or walking at a slow and comfortable pace. The main goal is to maintain health and fitness, not for competition.

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Shoe Last

Shoe Last or “shoe Last” is a shoe “embryo” that is simulated in the production of shoes. Last shoes can be wooden (for leather shoes) or plastic (for sneakers).

Long Run

Long Run is probably a pretty easy to understand running term, isn’t it? This word refers to running sessions that are long enough to leave you feeling exhausted. Practicing Long Run will help improve the body’s endurance.


Pace is a running term that is encountered quite often, it means speed when running. It is calculated based on the number of minutes you complete 1km.


Pace 6:00/km: ie speed 6 min/km


PR does not mean advertising as you often hear, PR in running is short for Personal Record ie your personal running record.

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Progressive Run

A Progressive Run is a run in which you will start at your base speed and slowly build up to the finish, and the pace at the end will usually be roughly the same as you planned to run. when playing.

Recovery Run

Recovery Run can be understood as a recovery run, you will do short and gentle running sessions to relax and recover. The purpose of this is to help you maintain your fitness and running habits but still ensure your body has time to rest and is often applied after long, fast running sessions. In the gym, this way of running is often used to recover after those training days.


RICE is not rice guys, this is an acronym for the phrase Rest, ICE, Compression, Elevation. This is the running term for four techniques used in the treatment and rehabilitation of sports injuries:

Rest: Rest Ice: Apply ice Compression: Just squeeze, wear tight clothes to help recover from injuries often. Elevation: Elevate your legs, help blood flow to the heart more easily, avoiding edema.

Tempo Run

Tempo Run is like Base run except that you will run at a higher speed than the average you run with BaseRun. It usually applies when you plan to run at that speed in an upcoming race and the goal is to maintain it for at least 20-60 minutes continuously.

Track: Track is a distance of 1 round of the stadium and has a length of 400m.

Heart Rate

Heart Rate is the current heart rate displayed on heart rate monitors such as garmin running watches or on treadmills.


Grade indicates the slope relative to the plane. when seen when Grade 10% it means the slope is inclined 10% from the plane (if negative number is downhill)

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GAP stands for Grade Adjusted Pace which means the corresponding speed if running on a flat road.

This GAP parameter will indicate the equivalent speed when you are running on level roads. Running uphill (GAP is a positive number) will take more effort, so the GAP parameter will give you a faster running speed (because running at the same speed will be faster than running uphill). Conversely, when you go downhill (GAP is a negative number) it will take less effort than running on a flat road, so the GAP parameter will give a slower running speed (because running on flat roads will be slower than running downhill).

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Some other running terms

Achilles tendon: The Asin tendon is the largest tendon located at the back of the heel, say from the calf to the heel. Blister: Indicates a blistering state of the foot when running long distances. Chafing: A skin abrasion caused by rubbing against pants. shirt when running continuously for a long time.Cool down: Run slowly before stopping completely, helping the heart rate to slowly decrease to avoid harm to the body.Cushioning: Injury-reducing shoes, often with thick soles to reduce The maximum pressure of the body on the legs and soles of the foot when moving.DNF: Means Do Not Finish ie the race is not completed.Farefoot: Running with the toe part including 5 metatarsal bones and 14 metatarsal bones.Negative Splits: The second half runs faster than the first half.Overpronation: Runs with the foot inwardShin Splints: Indicates swelling and pain in the front leg muscles.Stride: Striding Legs during runningTaper: The recovery period before the race is about 3-4 weeks10% rule: The rule does not increase the distance when running more than 10% every week

Hopefully, the basic running terms above will help you better understand this running sport.