♠ Posted by Paul Naylor at 11:00 AM
Ultramarathoner: These totally badass runners, like Dean Karnazes, take on any distance longer than 26.2 miles. Ultramarathons are typically 50K, 100K, 50 miles, or 100 miles, but the most well-known ultra is the 56-mile Comrades Marathon in South Africa.Elite: Yup, we’re talking about the pros. No matter the distance, elite runners are fast. Really, really fast.
Triathlete: These overachievers not only run, they swim and bike, too. (But seriously, we’ve got nothing but love for those who tri!)
Easy Run: These light runs are best done at a conversational pace. Meaning if you can’t run and recap last night’s episode of The Bachelor at the same time, you’re going too fast!
LSD: Excuse me?! No, not that LSD. In this case, the acronym stands for long slow distance, or the week’s longest run. The only kind of trippin’ runners might be doing out on the road is over their own shoelaces.
Recovery Run: Also lovingly referred to as “junk miles,” a recovery run is a short, slow run that takes place within a day after a long, harder run. This teaches the body how to work through a fatigued state—a dress rehearsal many runners will be thankful for at mile 19 of a marathon!
Speedwork: Aimed at improving running speed, these types of workouts can include intervals, hill repeats, and tempo runs (all explained below). In addition to getting faster and increasing endurance, speedwork, well, usually hurts a lot, too!
Interval Training: By alternating specific time periods of specific high and low intensity during a run, intervals are just one way to get faster, build strength, and see calories melt away.
Hill Repeats: Runners make like Jack and Jill and go up the hill (again and again) in this other cruel form of speedwork. Heading up at a 5K pace and recovering down at an easy jog or walk, the number of hill repeats per workout depends on experience and fitness levels. But the benefits from the pain? Speed, strength, and confidence!
Fartleks: A fartlek not only makes us giggle, it’s an easier form of speedwork for beginners. Meaning “speed play” in Swedish, fartleks are easy runs broken up by quick sprinting bursts. When changing speed though, the runner calls the shots (unlike more rigid intervals). So newbies can make it as fast and as hard as they can handle. That’s what she said.
Tempo Run: Usually done just once a week, tempo runs are a tougher form of speed training. Runners challenge themselves to hold a “threshold” (or comfortably hard) pace for a 20-minute period during a run—along with a good warm-up and cool down, of course.
Pick-Ups: Short, gentle increases in speed, or pick-ups, at the end of a run help aid recovery. Sorry, they unfortunately have nothing to do with these cheesy lines.
Strength Training: Runners need muscles too! Among its many other benefits, strength training, or exercises performed with or without weights (think push-ups, squats, and planks), helps runners become stronger and prevent injuries. Their bodies take quite a beating while hammering it out on the road, so they need all the help they can get.
Cross-Training: Runners should also squeeze in time for cross-training, or sports and exercises other than running that improve overall fitness and strength. Great examples of cross-training for runners include cycling, swimming, yoga, water running, and weight training
Rest Day: Choosing the couch over the road at least one day a week allows a runner’s body to recover and repair muscles. We say rest days can still be all about marathons though—a Friday Night Lights marathon, perhaps?
Moisture-Wicking Clothing: Non-cotton running attire or technical apparel keeps sweat away from the body to prevent chafing (read more on how fun that can be below).
Garmin: Many runners rely on this brand or other GPS-enabled sports watches (often way too much) to track distance, pace, heart rate, and more.
Fuel: When going long, runners have to fill up their tank! Running nutrition comes in all kinds of forms, including energy gels (or GUs), chews, bars, and even jelly beans. Others prefer to chomp on pretzels or sugary candies like Swedish Fish! Just remember, it’s important to eat around 100 calories after an hour of running, followed by another 100 calories every 40-45 minutes to replace the glycogen being used.
FuelBelt: These super cool (read: super nerdy) Velcro-ed belts/fanny packs hold a runner’s snacks, phone, cash, water, Gatorade, and any other life-or-death accessories.
Running Tights: Especially during cold weather months, runners (even men!) squeeze into these spandex leggings or capris to keep warm. Warning: Running tights show off all your curves. And we mean all of them.
Compression Socks: Often a post-run tradition, runners don a pair of compression socks, or very snug, knee-high tube socks, to speed recovery. Some even wear them during the race itself, believing they get oxygen to the leg muscles at a faster rate.
Minimalist Shoes: These popular lightweight running “shoes” are for runners who want to try barefoot running, without taking it all off. The most well-known of the minimalist shoes are the funky-looking Vibram FiveFingers. Say that five times fast!
Singlets: Runners often wear these sleeveless tank tops while racing. Relax! Unlike a wrestling singlet, it’s just a shirt.
Pronation: This refers to the way the foot strikes the ground while running. If someone is an overpronator, their foot rolls inward while running (guilty!). If someone has excessive wear on the outside of their sneakers, they’re likely an underpronator. Getting fitted for a proper running shoe can help with correcting both.
BPM: The heart rate or beats per minute (BPM) is the number of heartbeats during a minute. Runners often have a target BPM to get the most out of each workout.
Endurance: Runners love to continuously see how much further and faster they can go, which is why they build up endurance, or the body’s ability to withstand stress and pain during an aerobic activity such as running.
Aerobic vs. Anaerobic Exercise: While both aerobic and anaerobic exercises burn glucose, there are some differences. Aerobic exercise is long in duration but low in intensity (like walking or jogging), while anaerobic exercise is short in duration but high in intensity (like sprinting or heavy lifting).
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