Achilles tendon
The large tendon at the back of the ankle which connects
the calf muscle to the heel bone.
Anaerobic threshold (AT)
The level of activity at which the aerobic energy system
can no longer supply most of the demands of the body.
Arches
Curved structures, arch like in profile that span the
foot.
Biomechanics
The application of physics and mechanics to the study of
movement.
Cool-down
Slow running or jogging and stretching activities
completed after a workout or competition to loosen
muscles and rid the body of lactic acid.
Even splits
Running the whole length of a race at the same pace.
Fartlek
Swedish for ‘speed play’, variable pace running; a
mixture of slow running, running at a moderate pace and
short, fast bursts.
Gait
The running cycle between when your foot first hits the
ground through to the next time the same foot hits the
ground again.
Hill training
One of the best ways to increase exercise intensity for
running, a 10 degree incline can almost double the
energy demands of a run.
Intervals
Training in which short, fast ‘repeats’ or ‘repetitions’
(often 200 to 800m), are alternated with slow
‘intervals’ of jogging for recovery.Jogger’s nipple
Soreness of the nipple due to chafing, commonly
experienced by male and female long-distance runners.
Lactic acid
A substance which forms in the muscles as a result of
the incomplete breakdown of glucose.
Loading
Part of the running gait; when your heel touches the
running surface to the time your forefoot touches the
running surface.
Maximum heart rate (MaxHR)
The highest heart rate that can be achieved during
exercise.
Mid-stance
Part of the running gait; when the heel starts to lift
and the forefoot flexes.
Negative splits
Running the second half of a race faster than the first
half.
Overpronation
The excessive inward roll of the foot before toe-off.
Oversupination
The foot remains on its outside edge after heel strike
instead of pronating.
Pronation
Pronation begins immediately after the heel contacts the
ground. It is a normal and necessary motion for walking
or running. Pronation is the distinctive, inward roll of
the foot as the arch collapses.
PB
Personal best.
Repetitions
The number of work intervals in one set. For example, an
interval training prescription of 5 x 150m would
constitute one set of five repetitions of 150m runs.
Set
A given number of repetitions. For example, a training
prescription of 3 x (5 x 150m) would constitute three
sets of five repetitions of 150m runs.
Stance
Part of the running gait; when the foot first strikes
the running surface.
Strides
Short, fast but controlled runs of 50 to 150m, which are
used both in training and to warm-up before a race.
Supination
The opposite of pronation. An outward rolling of the
forefoot that naturally occurs during the running cycle
at toe-off.
Swing
Part of the running gait; the foot leaves the ground and
touches again.
Taper
A gradual reduction in training load in the period
leading up to competition.
Toe off
Part of the running gait; the foot leaves the running
surface.
VO2Max
Maximal oxygen consumption, the maximal amount of oxygen
that a person can extract from the atmosphere and then
transport and use in the body's tissues.
Warm-up
A routine used before strenuous activity to attain
optimal body temperature, and to prepare physically and
mentally for the activity ahead.
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