Running Terminology
Jennifer Heiner is a New Jersey-based professional who formerly served as the retail director of a high end running specialty store, where she was responsible for a variety of tasks, including inventory control, hiring associates, and more. During her time with the organization, Jennifer Heiner also helped host a variety of races. She currently works with two local organizations as a race day support associate.
There is a lot more to running than just throwing on a pair of sneakers and heading out the door. The terminology that the running industry uses for different types of runs, workouts, etc. can be confusing. Jennifer Heiner breaks down some of that for you here!
Interval training is a great way to improve your aerobic capacity (VO2 max) and improve your anaerobic system.
Typically, Intervals are any distance between 400 meters and 1600 meters (one mile), but some programs may call for longer Intervals. Intervals will vary in intensity and duration based on where in your program the workout is prescribed. In between each Interval, you will engage in passive (walking) or active (jogging) recovery between each effort.
Intervals teach our bodies what race pace feels like in shorter durations and allow our bodies to manage the build-up of lactic acid more efficiently. Traditionally, Interval workouts are done on a track, but can be done anywhere. If you have a GPS watch or phone, you measure the precise distance on your own.
Tempo workouts are an excellent way to adapt your body to running harder over longer periods of time. Typically, Tempo pace will be between 10K and Half Marathon pace.
If you are not sure of your 10K pace or Half Marathon pace, you can use the RPE (rate of perceived exertion) scale and keep your run at a 6–7 out of 10. A 1 rating would be equivalent to standing in place, while a 10 rating is a maximal race effort.
It is important to be in tune with your internal effort scale because this is your best gauge of intensity. Your RPE is not an exact science, but over time you will get a better sense of what your scale looks like.
Your Rating of Perceived Exertion (RPE) is measured on a scale of 1–10.
A 1 rating would be equivalent to standing in place while a 10 rating is a maximal race effort. It is important to be in tune with your internal effort scale because this is your best gauge of intensity. Your RPE is not an exact science, but over time you will get a better sense of what your scale looks like.
A Regular Run is a relatively short to moderate-length run at a runner’s conversational pace. Regular Runs are not meant to be challenging and make up the bulk of your weekly training mileage.
