Running terms explained||

01 · Running terms explainedRunning terms explained

For novice and experienced runners, it can sometimes feel like the running world is full of mysterious concepts. Everyone talks about pace, interval, strides, zone 2 or taper, but it is rarely explained what to do with them in practice. Yet these terms are valuable: they help you understand what you train, why a training method works and how to structure your week logically without overload or chaos. Understanding the language of running will make each workout clearer and your progress feel less random.

In this guide you will find all frequently used running terms clearly explained, with practical tips, examples and links to relevant articles. This way you can immediately apply each concept in your own training — whether you are training for your first 5 km, a half marathon or especially want to build your foundation. Many of the terms below appear in the personal running schedule but also in the other schedules, so it is extra useful to understand this properly!

02 · Pace (speed)Pace (speed)

Many runners start with a feeling of pace, but once you have a goal — for example, completing a distance or beating a PR — it's useful to know what your actual speed is. Pace indicates how much time it takes you to run one km, usually shown as minutes per km. It is one of the most used concepts in training schedules.

Pace is a tool, not an end in itself. The same pace can feel harder on a hot day than on a cool morning, so ideally you combine pace with feeling (RPE) or heart rate zones.

03 · RPE (effort)RPE (effort)

Not every day feels the same, which is why RPE — Rate of Perceived Exertion — is such a valuable tool. Instead of blindly training based on pace, you look at how heavy something feels on a scale of 1 to 10. This takes into account factors that directly influence your pace: sleep quality, stress, nutrition, cold, heat or altitude difference. RPE makes your training smarter because you are not working against your body.

RPE works well with zones and pace: for example, you can maintain a pace and at the same time check whether the feeling is correct. If an easy run feels like an RPE 7, you know you're probably going too fast.

RPE is especially valuable during warm weather, trails, hills, or recovery days, when pace is less useful. It keeps your training honest and in tune with the moment.

Do you want to learn to train on zones? Read: Heart Rate Zones Explained.

04 · StridesStrides

Strides may seem simple, but they are one of the most effective and underrated ways to improve your running technique. They are short, controlled accelerations of 20–30 seconds in which you accelerate smoothly, maintain a high rhythm for a while and then coast down relaxed. This allows you to train exactly those elements that often come under pressure during faster training: rhythm, posture, stride length and relaxation at higher speeds.

Many runners notice a difference after a few weeks: they feel lighter, accelerate more easily and their stride becomes smoother. Because strides are short and performed with full recovery, you get a strong training stimulus without extra fatigue. They therefore form a perfect bridge between easy runs and more intensive training such as tempos or intervals.

Strides are ideal after easy runs, but also in preparation for interval training or competition.

Guidelines

Strides make your running style more efficient and improve your neuromuscular coordination: your body learns to switch gears quickly and smoothly, exactly what you need for races or tempo work.

05 · IntervalInterval

Interval training is the heart of every runner who wants to get faster. By alternating harder blocks with recovery, you teach your body to deal with intensity, lactate buildup and higher heart rates. Thanks to the rest periods, you can train at tempos that you would normally not maintain for long, making interval training a unique mix of speed, strength and endurance.

Interval training is mentally challenging, but also one of the workouts that gives the fastest results. It makes your race pace stronger, your cadence more stable and your overall running ability more efficient.

Example

Goals

Intensity: 80–95% of your maximum effort

Variations

Interval training requires recovery. Therefore, always combine it with easy runs or quiet days to prevent you from building up too much fatigue. TIP! Build strength training into your running schedule for extra explosive power during interval training.

06 · Strides vs. IntervalStrides vs. Interval

Although strides and intervals both involve “fast” stretches, they train completely different systems. Strides build technique and rhythm; intervals boost performance and endurance. Combining the two ensures that you can switch between speeds smoothly, your technique does not collapse under fatigue and your body becomes accustomed to both high cadence and intensity. Together they form the perfect basis for any runner who wants to become faster in a controlled manner.

In short: strides = technique, intervals = performance. Together they ensure smoother technique, more running power and better race simulation.

07 · Tempo runTempo run

A tempo run is a form of training in which you run for a longer period of time at a brisk but controllable pace — faster than your endurance run, but slower than your interval run. This rate is often around your threshold rate.

Tempo runs improve your tempo endurance, your lactate threshold and your mental ability to continue running “comfortably” for longer stretches. They are ideal for 5K, 10K and half marathon runners who want to become more efficient at race pace.

Typical sessions:

A good tempo run feels challenging but sustainable — you can talk in short sentences, but not continue talking in a relaxed manner. This bridges the gap between gentle endurance running and intensive interval training.

08 · Endurance runEndurance run

Endurance running is the foundation for every runner, regardless of level. This is the training on which you build your endurance, improve your fat burning and strengthen your heart-lung function. By running at a leisurely pace for a longer period of time, your body learns to use energy more efficiently and conserves glycogen — exactly what you need for longer distances and heavy pace blocks. Many runners underestimate this form of training, even though these gentle km have the greatest influence on your basic fitness.

In addition, the endurance run is mentally valuable: there is no pressure to perform, your rhythm is steady and you have the space to clear your head. It is the training that you literally “sink into” and in which you feel your body becoming stronger in a sustainable way.

Guidelines

Regular endurance running makes your body stronger, your stride more efficient and reduces your risk of injury during more intensive training.

09 · Easy runEasy run

An easy run often feels so calm that it almost seems too easy, but that is precisely why it is an essential part of a good training schedule. Easy runs stimulate your blood circulation, help remove waste products and prepare your tendons, muscles and nervous system for the next training. They are the “recovery glue” between the tougher sessions.

Easy runs ensure that your training load does not accumulate. Without enough easy km, each subsequent training becomes unnecessarily difficult — a major cause of injuries and loss of motivation.

Think of an easy run as maintenance: light, accessible and perfect for maintaining your running rhythm without extra strain.

Guidelines

Use easy runs especially the day after a heavy training, interval or competition block.

10 · Endurance vs easy runDifference between endurance run and easy run

Although an endurance run and an easy run are both gentle, they have a completely different function. An endurance run builds your aerobic base: it makes you stronger, more efficient and more sustainable. An easy run mainly builds recovery: you recover faster, prevent injuries and remain flexible.

The distinction prevents your workouts from “sliding together” and helps build your week logically. This way you know exactly why one is longer or calmer than the other.

Easy run = restore. Endurance run = build up.

Together they form the basis of a strong, consistent running week.

11 · TaperTaper

A taper is perhaps the most underestimated phase in a training schedule. The last one to three weeks before your competition is all about recovery, not about building up. Your body needs time to process all training stimuli, recover from minor fatigue and fully replenish your energy reserves. This is the phase where your fitness increases and fatigue decreases — the perfect recipe for peak performance.

Many runners find this period mentally difficult because the training volume decreases. You may feel restless (“am I doing enough?”), but it is precisely that rest that makes your legs feel fresh, light and responsive. A well-timed taper gives you the feeling that you can accelerate effortlessly and that your body is ready to flame on race day.

Guidelines for an effective taper

A good taper can improve your competition performance by minutes, without having to train extra hard.

12 · Zone 2 training (Z2)Zone 2 training (Z2)

We have also written an article about heart rate zones in general, where this piece is specifically about zone 2. For many runners, Zone 2 is the key to better fitness, faster recovery and sustainable progression. It is the heart rate zone in which you run at a relaxed pace, can still talk easily and your breathing remains low. In this zone you mainly use fat as fuel, so your body learns to use energy more economically and efficiently. This makes Z2 ideal for both beginners and experienced runners who want to improve long distances or simply train healthier.

The biggest misunderstanding is that you always have to “run faster” to get better. In reality, most of your progress comes in the easy miles. Many runners unconsciously run too often in a “gray zone”: just too fast to really recover, but not fast enough to build up speed. Z2 gets you out of that trap.

Features of Zone 2

The more you train in Zone 2, the stronger your aerobic engine becomes. This directly translates to faster tempos, lower heart rate for the same effort and more “reserve” during races.

13 · CadenceCadence – the rhythm of efficient runners

Cadence is the number of steps per minute you take while running. It sounds simple, but it largely determines how efficiently you move. A slightly higher cadence ensures that your foot lands closer to your body, so you "brake" less, feel less impact and run more smoothly. Many recreational runners are around 155–165 bpm, while a rhythm of 170–180 bpm at faster paces often proves to be more efficient.

The goal is not to hit one magic number, but to develop a shorter, lighter stride that costs you less energy. This makes it easier to maintain pace, accelerate faster and prevent injuries.

How to train cadence

If you want to combine cadence with speed, read Improve running speed: 6 proven methods.

14 · FAQFrequently asked questions