5 Running Terms Explained: Runner’s Lingo 101

Do you sometimes hear a running term or phrase but have no idea what it means? Experienced runners and coaches like to throw around terms, but often forget that not everyone understands them right away. Whether you're new to running or just want to know more, I’m here to help.

I’ve put together five of the most commonly used running terms. Understanding these can help make your training feel more purposeful and less confusing.

Let’s get to them. I’ll explain what each one means and share a bonus tip from my coaching perspective.

Tempo Run

The sweet spot for building speed and endurance at the same time.

Definition: A tempo run is a run at a steady, brisk pace that is just below your race pace. It should feel comfortably hard, but you should still able to say a short sentence. If you’re gasping for air, you’re going too hard.

Details: Tempo runs help improve your lactate threshold (more on that below) and improve your aerobic and anaerobic endurance. Typically, a tempo run lasts between 20 and 40 minutes at an intensity of about 80-90% of your maximum heart rate.

Coach’s tip: Include speed runs in your training plan once a week. This will improve your race performance. (Note: This is especially for experienced runner who train for a certain goal or race. Beginner runners should focus more on endurance first.)

VO₂ Max

An interesting insight, but not the whole story.

Definition: Your VO₂max is the maximum amount of oxygen your body can absorb and use during intense exercise.

Details: VO₂max is measured in millilitres of oxygen per kilogramme of body weight per minute and depends on age, gender and training status. It is considered a measure of cardiorespiratory fitness and therefore often used to evaluate endurance performance. A higher VO₂max means more potential for endurance performance.

Coach’s tip: Your VO₂max is just one data point. You don’t need to chase a high number. Instead, smart training, recovery, and consistency matter way more for most runners. You can improve your VO₂max with targeted interval training and regular endurance training. This means that not only your short, fast intervals improve your VO₂max, but also your long, slow runs.

Cadence

Think rhythm, not numbers.

Definition: The number of steps you take per minute while running.

Details: A higher cadence can help reduce injury risk and make your stride more efficient. But it’s individual. The optimal cadence averages between 170 and 180 steps per minute. Most recreational runners will have a running cadence between 150 to 170.

Coach’s tip: Don’t force it. Instead, focus on relaxed, light steps and good posture. Over time, your cadence may naturally increase with better running form.

Lactate Threshold

It’s less about lactic acid burn and more about teaching your body to stay just below the red zone.

Definition: The lactate threshold is the point at which lactate (lactic acid) builds up in the blood faster than the body can remove it.

Details: This leads to increased fatigue. Training at or just below this threshold helps you to delay fatigue and hold faster paces for longer.

Coach’s tip: To shift your lactate threshold, add tempo runs and threshold training to your plan to target this sweet spot.

Negative Splits

Negative splits build confidence and control: Two things every runner needs.

Definition: Negative splits mean that you run the second half of your race faster than the first half.

Details: Negative splits are a pacing strategy often used in competition that help you optimise energy management, avoid burnout early and finish strong. Even pacing (or slightly faster later) often leads to better performance than going out too fast. But they also require good pace control and mental strength.

Coach’s tip: Train for negative splits in your long runs. For exmaple, run the last 20-30 minutes faster than the rest.

Hopefully this has given you an explanation of some of the common running terms that you often hear thrown around. Have I missed any? Or is there a term or phrase that you keep hearing and have no idea what it means? Let me know, I’d love to explain it in a future article.