|| Running Ideas
Aerobic- Uses oxygen when exercising- applies to long running at low or moderate intensity over longer distances
Anaerobic-with out oxygen, applies to very fast spurts of speed, as in sprinting
Anaerobic Threshold- The transition phase between Aerobic and an anaerobic running
AIMS- Association of International marathons and road races
Athenas- category in events for women athletes over 70kg
Bandit- A runner who runs a race without registering or paying entry fee
Beep Test- A shuttle run test to measure cardio fitness
Bio Mechanics- The study of the bodies’ movement and function in relation to sports
BIA-bioelectrical impedance analysis is a small electrical current that is sent through the body (in our case through the feet); the resistance to the electrical stimulus is different when it encounters fat and when it encounters lean muscle and also skeletal tissue.
Body Composition-People of the same height and weight can have a very different body composition. The human body is made of many different tissues; mostly it is water, bone, muscle and adipose tissue (fat).
Bonk!- No not what you are thinking. In running is another term for hitting the wall in a race. Bonking is known to occur from 35km onwards in a marathon.
BPM- Beats per minute- referring to heart beats
Carb Loading-The process of building glycogen stores three days before a long distance event, usually done by increasing consumption of carb rich foods and drinks
Clydesdale- A big runner, males over 90kgs
CR- Course Record
Cross Training- Other forms of exercise when combined with running give an all over exercise regime that give body parts time to build and rest..eg..swimming, cycling, rowing etc
DNF- Did not Finish Race
DNS- Did not start race
DOMS-Deep onset of muscle soreness.., the pain and fatigue felt in muscles about 48 hours after intense exercise or new exercise
Dehydration- Lacking in fluids
Electrolytes- these are minerals (sodium, potassium, chloride) produced naturally by the body that can be sweated out during intense running, they can be replaced by electrolyte replacement drinks.
Endurance - the ability to run for a long, long time
Fartlek- Swedish term meaning speed play, meaning fast and slow running workouts
Fast Twitch Fibres- a type of fibre in the muscle that can contracts very fast but fatigues easily.Sprinters are born with lots of these.
Foot strike- The way in which your foot strikes the ground each time you land on it, and the amount of times it strikes
Glycogen- The term given to the storage of carbohydrates in the body, glycogen is stored in the liver and muscles and if depleted it can cause a sudden drop in energy levels
Heart Rate-each contraction or beat of the heart
Resting Heart Rate- The slowest point at which your heart beats, best measurement of this is when still lying in bed when you have just woken up
Maximum Heart Rate-The highest number of beats your heart can make in one minute
Half Marathon- One of the most popular running distances in the world- it is 21.1km or 13.1miles
Hit The Wall- It is the extreme fatigue and feeling like you cannot go on in a long distance event, the cause is he depletion of glycogen stores that give your muscles the energy to perform, it does pass!
Kick- The last final sprint to the finish line in a race
Orthotics- Inserts made for your shoes to correct any biomechanical imbalance in your running that causes pain or injury
Lactic Acid- a substance that occurs in the muscles when high intensity sport is performed, the breakdown of the acid in the muscles can cause fatigue and soreness
Last- The inserts in the base of your running shoe, that forms the shape of the shoe, there are three types of lasts…straight, curved and semi curved
Lateral- The outer side, so in shoes it’s the outside edge of your shoes or feet.
LSD- Yes it is a drug but in runners speak it is Long Slow Distance
Oxygen Debt-A state where the amount of oxygen you are inhaling isn’t enough to sustain the energy you are using, heavier, deeper breathing is required to correct this
Medial- To the middle, so in shoes and feet it’s the inner side
Metric Mile- 1500metres
Mile- 1609 metres, four laps of a standard track
Marathon- 42.2km, 26.2 miles
NR- National Record
Pace-A measure of your running speed, usually measured over a kilometre
Pronation-a natural, inward roll of the foot when it strikes the ground whilst running- Over Pronation- is when the foot rolls in too much and needs to be corrected to prevent lower leg injuries
Even- Ran an even pace all the way
Negative Split- Ran second half faster
Positive Split- Ran second half slower
Supination- The opposite of pronation. This is where the foot rolls outward on landing, not as common as over pronation, but can cause injuries in running and needs to be corrected with shoes or orthotics
PB- Personal Best Time (PW- Personal Worst)
Recovery Running- A slow pace used after intense speed work
RICE- A first aid term meaning Rest, Ice, Compression and Elevation, which should be used for the initial treatment of many sort tissue injuries
Runners High- This feeling occurs when chemicals are released in the brain called endorphins; they can give you an elated feeling after you finish a run
Slow Twitch Fibres- a fibre within the muscle that contracts slowly and allows the muscles to perform for a long time. Marathon runners have lots of these.
Tapering- This term refers to reducing your tuning distance and frequency in the last two weeks of your training program, usually leading up to a marathon or half marathon
Ultra Running- Runners who compete in any distance greater than a marathon (42.2km)
Veteran- For a runner to enter a veterans event, a male competitor needs to be over 40 years of age and a female competitor needs to be over 35
VO2Max- the maximum volume of oxygen the body is able to use during exercise. It is measured as millilitres per kilo of bodyweight per minute(ml/kilo/min).
WR- World Record