If you're new to Moves App, new to running, or just starting out on your fitness journey, familiarizing yourself with common running terms is a great place to begin. Fartletk who?!

Let's dive into the world of running terminology and uncover what these terms mean for your running sessions!

Cadence, or step rate, is the number of steps a runner takes per minute. It’s a key element of running form and efficiency—higher cadence often means shorter, quicker steps, which can help reduce the risk of injury and improve performance.

A run performed at a comfortable, relaxed pace that allows you to maintain a conversation without feeling overly winded or fatigued. It's typically done at a low to moderate intensity, making it an ideal way to build endurance, improve aerobic fitness, and promote recovery without over-stressing the body.

A Swedish term that translates to "speed play," and it refers to a type of interval training that blends continuous running with varying paces. The main idea behind a fartlek workout is to mix periods of fast running with slower recovery intervals. It is a flexible and effective way to increase both speed and endurance.

A fast finish is a training strategy where you intentionally pick up the pace during the final stretch of a run. It helps train your body and mind to push through fatigue and run strong when tired—just like you might need to do at the end of a race.

A term used to describe a recovery period after a hard effort of running, it is not exactly an easy-pace, more steady-state. It is scaled back from the intense effort and is a sustainable pace, until going into the next rep.

Short, intense sprints performed uphill, or on a steep incline.

A type of training workout that alternates between periods of high-intensity exercise and lower-intensity recovery or rest.

The intensity of exercise at which lactate (a byproduct of anaerobic metabolism) begins to accumulate in the bloodstream faster than the body can clear it away. It represents a key point where the body transitions from primarily using aerobic energy (with oxygen) to anaerobic energy (without oxygen), leading to fatigue.

A key component of endurance training, typically performed at a slower, steady pace over a longer distance or duration than your regular runs. The primary purpose of a long run is to build endurance, improve aerobic capacity, and prepare your body and mind for longer durations.

A type of workout where the intensity or pace gradually increases as the run progresses. The goal is to start at an easy pace and slowly build up to a faster pace.

A type of sprint workout where the intensity or speed gradually increases throughout the duration of the sprint or over multiple time segments. Start gradual then progressively accelerate to maximum speed by the end.

Similar to an easy run, both runs are low-intensity runs, but they serve slightly different purposes within your training plan. Recovery runs are a low-intensity run executed after a moderate or high intensity effort like a workout, race, or strength training session. The goal of a recovery run is to promote blood flow, loosen the body & reduce muscle stiffness, and facilitate the recovery process without overtaxing your muscles or cardiovascular system. They are typically 20-45 minutes in length depending on your fitness level.

A type of workout designed to help you improve your running speed and performance over short distances. It's a high-intensity training session focused on fast-paced running, often involving sprint intervals or faster-paced running efforts. Speed runs are used to enhance anaerobic fitness, increase muscle power, and improve your running form at faster paces.

Splits refer to the time it takes to complete specific segments of a run—like each mile or kilometer. Tracking your splits helps you understand your pacing throughout a run and identify where you sped up or slowed down.

Sprint intervals are short bursts of high-intensity running followed by a recovery period, usually walking or light jogging. The goal is to push to near-max effort during the sprint, then recover before the next round. This type of training boosts speed, endurance, and cardiovascular fitness by alternating intense work with active rest. A typical sprint interval might be 20–30 seconds of sprinting followed by 60–90 seconds of recovery, repeated for several rounds.

Short bursts of running, typically lasting 20–30 seconds, at a pace slightly faster than your usual running speed. They are used to improve running form, increase leg speed, enhance cardiovascular fitness, and prepare the body for faster efforts. Strides are often included in warmups, cooldowns or at the end of a run to activate muscles and improve stride efficiency.

Surges are short bursts of increased speed during a run. They’re often used to build strength, improve turnover, or add variety to a workout without making it overly intense. Surges can last anywhere from a few seconds to a couple of minutes, and are typically followed by an easy pace to recover.

Tapering is the intentional reduction of training intensity and volume in the weeks leading up to a race. This recovery period allows your body to repair, restore energy stores, and arrive at the start line feeling fresh and ready to perform. The length and structure of a taper can vary depending on the race distance.

A tempo run is a sustained effort at a moderate to moderately hard intensity. It's challenging, but manageable. The exact intensity can vary depending on the duration, but the goal is to build endurance and improve your ability to hold a strong pace over time.

The maximum amount of oxygen your body can utilize during intense exercise, serving as a key indicator of aerobic fitness. It reflects how efficiently your cardiovascular and respiratory systems deliver oxygen to your muscles during sustained physical activity.