The running world loves its jargon. This plain-English glossary translates the terms you will meet in beginner plans and club chat, so the words never get in the way of the running.

The running world has a language of its own, and it can make a simple jog sound like a technical sport. Roughly one in five Australians gives running or jogging a go at some point, and most of the jargon they encounter is simpler than it sounds. This glossary explains the terms you are most likely to see in a beginner training plan or hear at a running club, so the words never get in the way of the running.

Pace and distance terms

Pace. How long it takes you to cover a set distance, usually described as minutes per kilometre. A slower pace means more minutes per kilometre, not a lesser effort.

Average pace. Your overall time per kilometre across a whole run, which smooths out the fast and slow patches along the way.

Conversation pace. An effort where you can hold a conversation without getting breathless. Official advice for new runners is to start at this level and build up gradually.

Aerobic running. Running at a low to moderate effort where your body uses oxygen as its main fuel. Most distance running happens here, and it is where endurance is built.

Anaerobic running. Fast, intense running where your body cannot supply enough oxygen and relies on stored energy instead, which creates a sense of fatigue. Sprints and hard intervals fall into this category.

5K. A five-kilometre event, roughly 3.1 miles. It is the go-to distance for beginners and one of the most popular road races.

400m and 800m. One and two laps of a standard track respectively. As workouts, these distances are often used for interval training focused on pace and recovery.

Cadence and stride words

Cadence. How often your feet touch the ground while running, sometimes called turnover. A higher cadence is generally considered more efficient and safer than a lower one, so it is used as a rough measure of form.

Stride. A single step cycle while running. Runners discuss stride length and pattern when talking about technique, since poor running style can raise the risk of injury.

Strides. Short accelerations lasting about 20 to 30 seconds, where you build from a slow jog to near your maximum effort before easing off again. They let you practise running quickly without committing to a full speed session.

Types of runs you will see on a plan

Easy run. A short run at a relaxed pace, sometimes called a base run, intended to build fitness steadily and let your body adapt to running.

Base mileage. The regular weekly distance you run when you are not training for a specific event.

Interval training. Workouts that alternate fast efforts with recovery periods in between, often measured out on a track.

Fartlek. Swedish for speed play. A run where you mix faster efforts with slower recovery periods for a set time or distance, usually less structured than intervals.

LSD. Not what it sounds like. In running it means long, slow distance, a steady low-intensity run that helps build an aerobic base.

Hill repeats. Running hard uphill for a set time or distance, then jogging or walking back down to recover before repeating.

Threshold run. Running at a comfortably hard effort for a set time or distance, harder than a jog but sustainable for the session.

Footwear terms

Pronation. The way your foot naturally rolls inward as it lands. Shoe fitters often discuss it when matching shoes to your gait.

Heel drop. The difference in thickness between the cushioning under the heel and under the forefoot. Shoes come in a range of drops, and what suits one runner may not suit another.

Stack height. How much cushioning sits between your foot and the ground. More cushioning is not automatically better; comfort and fit matter most.

Trail running shoes. Shoes made for rough or natural terrain. Cross-country and trail running demand different skills and gear from road running.

Shoes deserve real attention. The wrong type of shoe can increase the risk of blisters and shin pain, so look for comfort with appropriate heel and arch support. If you are starting from walking, our guide to stretching basics: static, dynamic and when to do each pairs well with a shoe fitting to keep your legs happy.

Training words: taper, cool-down and cross-training

Warm-up. Easy movement before a run to prepare your muscles. Slow, dynamic stretches work well, with attention to the thighs and calves.

Cool-down. A period of easy running or walking after the hard part of a run, with slow, sustained stretches folded in.

Taper. Reducing your training volume in the days before a race so your body arrives rested. Beginners rarely need to think about it early on, but the word appears in most event plans.

Cross-training. Blending running with other activities, such as swimming, team sports or strength work, to build all-round fitness and spread the load across your body.

Overtraining. Running at an intensity beyond your current fitness, which strains muscles, tendons and ligaments. Shin pain is a common overuse complaint in runners.

Chafing. Skin irritation from repeated rubbing against fabric or skin, made worse by moisture. Much running apparel is designed to prevent it.

How to use these terms in a beginner plan

Most beginner plans are built from easy runs, one or two faster sessions and rest days. Begin with brisk walks, add short bursts of jogging and build towards running over a few months, keeping the effort conversational. Warm up before every session and stretch as part of your cool-down, since about one in three recreational runners has a running-related injury at some stage and roughly three in four running injuries occur in the lower leg, most often at the knee, ankle, shin or foot.

If you are over 40, overweight, living with a chronic condition or returning after a long break, arrange a check-up with your doctor before your first run. Runners recovering from an injury should ask a doctor or physiotherapist before returning to the road. Our gentle 8-week plan for going from walking to jogging shows the terms in action, and how to warm up before exercise covers the preparation every run deserves.

Questions we get

What is the difference between running and jogging?

The difference is intensity. Running is faster, uses more kilojoules and demands more effort from your heart, lungs and muscles, while jogging is an easier aerobic effort.

What pace should a beginner run at?

An effort where you can hold a conversation without getting breathless. Standard advice for new runners is to start slowly at this level and build up over time.

What does fartlek mean?

It is Swedish for speed play. A fartlek is a run where you alternate faster efforts with slower recovery periods for a set time or distance.

Do I need special shoes to start running?

Comfortable shoes with appropriate heel and arch support are a sensible start. The wrong type of shoe can increase the risk of blisters and shin pain, so fit and comfort are worth getting right.

This article is general information, not personalised medical or fitness advice. Talk to your GP, a physiotherapist or an accredited exercise physiologist before starting a new exercise program if you have a health condition or injury, are pregnant or haven’t been active for a while. In an emergency, call 000.