Running skills

Sometimes, when you start googling a simple thing, you end up falling down a rabbit hole and resurfacing equally clueless. Fear not: when it’s about running, we have all the answers…

Words: Anna Harding

Running doesn’t have to be a complicated sport. The beauty of it is that you can simply go outside, put one foot in front of the other and you’re running. However, when you start delving deeper, it transpires there’s a lot more to running, when it comes to kit, races and even the lingo. Do you get your Fartlek and foot strike mixed up? Perhaps when people talk to you about cadence or cross training it leaves you bamboozled? Fear not. We have you covered. Read on for the most comprehensive list of running jargon you’ll ever need busted.

You’d think it was as easy as putting one foot in front of the other, but there’s a bit more to it than that

Types of run...

The best training plans will combine a mix of all of the different types of runs listed below. This is because each type of run conditions your body in a different way. The best way to get quicker over the distance that you’re training for is to run both longer AND shorter than that distance, as well as varying your pace over the week.

Every runner is different when it comes to the goals they’re aiming for, their ability and their previous running history. Because of this, the easiest way to distinguish between terms relating to pace on a training plan is to look at your Rate of Perceived Effort (RPE) – this is a meaasure of how you feel on the run. The RPE scale will most often go from 1-10, with 1 being incredibly easy and 10 being an all-out hard effort.

• EASY RUNS – Easy runs are the bread and butter of your schedule. In fact, many renowned running coaches say that 80% of your running should be ‘easy’, with only the other 20% left for harder efforts.

During an easy run, you should feel relaxed and be breathing comfortably. Your Rate of Perceived Effort (RPE) should be around 3 to 5 out of 10. The best way to test this out is by making these runs sociable. Head out with a running buddy or group and have a chat while you run. This is known as the ‘talk test’. If you can’t hold a conversation while on an easy run, then chances are, you’re running too fast and putting in too much effort. For beginner runners, any kind of running might feel far from easy to start with. If this is the case, then intersperse your easy running with walk breaks.