Runner’s Lingo - A Beginner’s Guide to Running

As you dive deeper into the running world, it may seem like there is a special runner’s lingo. There are so many words and phrases that I use with non-runners and I receive a blank stare. To help prepare you for the running world, I’ve complied the most commonly used running words and abbreviations for you below!

Band Work Refers to exercises done with a resistance band (sometimes called a booty band or glute band). These exercises can include glute bridges, clams, or body squats with the band around your thighs. My favorite resistance bands are these from Sidekick. I also love these from Amazon.

BQ Boston Qualifier— running a marathon that qualifies a runner to enter into the Boston Marathon. You can find those standards here.

Cadence The number of steps you take per minute. The ideal cadence is 180 (steps per minute). Most fitness watches will report your cadence after every run. Incorporating strides can help to improve your cadence.

Dynamic Warmup Moving; a series of moving stretches that are done before runs.

Fartlek In Swedish, this literally means ‘speed play.’ A fartlek is a speed workout alternating between fast and slow. For example, 1 minute on (fast), 1 minute off (slow), repeat 10 times (this is a common workout done in the beginning of a training cycle).

Gel Gels are used during longer runs and specifically during half marathon and marathon races. The suggested use is one gel for every 45 minutes ran. My favorite is the Gu Rocktane Cherry Lime!

GHMRP Goal Half Marathon Race Pace

GMRP Goal Marathon Race Pace

K’s 1000m (1 kilometer) repeats (my fav workout on the track)

LR Long Run

Mobility Exercises done to increase range of motion and prevent injury. Ankle mobility and hip mobility are the most common.

OTQ Olympic Trials Qualifier

Plyos Exercises done to increase ankle strength, improve power, and improve stride. Do these after speed work, before your cooldown, or after your long run and strides.

PR or PB Personal Record or Personal Best

Pre-hab Instead of re-hab, pre-hab refers to exercises done to prevent injury. These exercises can include clams, glute bridges, bodyweight squats, and skaters.

PT Physical therapy or physical therapist

Static Stretching Standing or sitting; holding stretches for several seconds. *Do not static stretch before runs.

Strides (also known as pick-ups or striders) Short sprints, done after a run, that help improve form and increase your cadence. In college, we did a mile of soft strides— jog the curve, sprint the straightaway— after Monday’s normal run and hard strides— sprint diagonal on the turf, standing rest— after long run and Thursday’s normal run.

SOMR Seen On My Run

Tempo A tempo run is a type of workout done at a fast pace, over several minutes or miles. (i.e. an 8 mile tempo run is common in marathon training)

W/U & C/D Stands for warmup and cooldown

Workout Refers to any type of speed work.