Welcome! Whether you're lacing up for your first 5K or tackling technical Wasatch trails, this glossary demystifies running lingo. We've included Utah-relevant notes where altitude or terrain makes terms extra important.
Basic Distances & Race Terms
5K
A race distance of 5 kilometers (about 3.1 miles). The most common entry-level race.
10K
10 kilometers (6.2 miles). A step up from the 5K, popular for building speed.
Half Marathon
13.1 miles (21.1 km). A challenging but achievable distance.
Marathon
26.2 miles (42.195 km). The classic long-distance race.
Ultramarathon (Ultra)
Any race longer than a marathon, often 50K, 50 miles, 100K, or 100 miles.
Very popular in Utah (e.g., Wasatch 100, Zion 100).
PR (Personal Record) or PB (Personal Best)
Your fastest time for a specific distance.
BQ (Boston Qualifier)
Achieving a fast enough time to qualify for the Boston Marathon.
DNF (Did Not Finish)
Dropping out of a race (common in tough ultras).
FKT (Fastest Known Time)
The quickest recorded time on a specific route, especially trails.
Training & Workout Terms
Easy Run
A comfortable, conversational pace run to build aerobic base.
Long Run (LSD - Long Slow Distance)
An extended run at an easy pace to build endurance.
Tempo Run
A "comfortably hard" sustained effort (often 20-40 minutes) to improve lactate threshold.
Intervals
Structured repeats of fast running alternated with recovery (e.g., 8x400m fast with jog recovery).
Fartlek
Swedish for "speed play"unstructured intervals mixing fast and easy efforts.
Hill Repeats
Running hard uphill for a set distance/time, then jogging down for recovery.
Strides
Short, fast accelerations (20-30 seconds) at the end of an easy run to improve form and turnover.
Recovery Run
A short, very easy run the day after a hard effort.
Taper
Reducing mileage before a race to rest and peak.
Cadence
Steps per minute; ideal is often around 180 for efficiency.
Physiology & Performance Terms
VO2 Max
Maximum oxygen uptake; a measure of aerobic fitness.
Bonk (or Hitting the Wall)
Sudden fatigue from depleted glycogen stores, often in marathons or ultras.
Runner's High
Euphoric feeling from endorphins during/after a run.
RICE
Rest, Ice, Compression, Elevationfor treating minor injuries.
Trail-Specific Terms (Utah Essential!)
Trail Running
Running on unpaved paths, often with elevation and technical terrain.
Singletrack
Narrow trail wide enough for one runner.
Common in Wasatch trails.
Technical Trail
Rocky, rooty, or uneven terrain requiring careful foot placement.
Elevation Gain/Loss
Total uphill/downhill in a run.
Utah trails love big numbers!
Power Hike
Fast walking uphill to conserve energy on steep sections.
Quad-Busting
Descents that hammer your quadriceps.
Think St. George or Moab trails.
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