s********s
发帖数: 63 | 1 http://www.kare11.com/news/health/article/978431/20/Too-much-ru
MINNEAPOLIS - Plenty of people take up marathon running to stay in shape.
But a new study finds, in some cases, too much running could be bad for your
health.
Alyssa Downing of Minneapolis was running around Lake Calhoun on Tuesday
because she said, "I have a half marathon on the books in Chicago so I'm
getting in a last couple of training runs."
But now experts say you may want to stop after just one or two marathons
because a new study published in the journal Mayo Clinic Proceedings says
running long distances regularly may not only not help your health, it may
harm it.
Cardiologist Dr. Retu Saxena of North Memorial Hospital in Robbinsdale
agrees. She said, "What we find is that people who are extreme marathoners
have little tiny areas of small heart attacks so to speak."
The study out of the Mid America Heart Institute of St. Luke's Hospital in
Kansas City, Mo., said those who participate in frequent marathons or
triathlons, even long distance bike races, put too much stress on their
hearts.
Saxena said that stress makes muscle fibers tear, weakening the heart. "What
you see on the MRI's is you actually see the muscle being replaced with
what we call patching necrosis or scar tissue," Saxena said. She said the
heart muscle also stiffens and the damage can lead to atrial fibrillation.
The study authors said the overall longevity of extreme runners is no
different than the population as a whole, but it's not better either.
For those who have never wanted to run a marathon, this may relieve a little
of the guilt for not having that goal. However it's not a pass to just kick
up your feet and do nothing.
Saxena said moderate exercise daily is important for everyone. "What we have
found is 30 to 60 minutes of moderate exercise adds seven years on to your
life expectancy and that's where we should be aiming," Saxena said.
When asked what the best exercise for the heart is, Saxena said, "I think
walking is the natural exercise that we were developed to do and that people
should walk get your heart rate up, a nice brisk walk."
How about running? The study authors said the optimal dose of running is 10
to 15 miles a week.
Nick Menth of St. Cloud, who was also running around Lake Calhoun, said he
runs more than that in a week but, "I'm not putting in extreme miles right
now so I'm going to keep doing what I'm doing."
Saxena says any exercise in moderation, biking, hiking, rollerblading, that
gets your heart rate up for 30 minutes, will send you in the right direction.
(Copyright 2012 by KARE. All Rights Reserved.) | s********s
发帖数: 63 | 2 "The study authors said the overall longevity of extreme runners is no
different than the population as a whole, but it's not better either." | a***c
发帖数: 578 | 3 跑马本来就不是为了身体健康啊。。。
your
【在 s********s 的大作中提到】
: http://www.kare11.com/news/health/article/978431/20/Too-much-ru
: MINNEAPOLIS - Plenty of people take up marathon running to stay in shape.
: But a new study finds, in some cases, too much running could be bad for your
: health.
: Alyssa Downing of Minneapolis was running around Lake Calhoun on Tuesday
: because she said, "I have a half marathon on the books in Chicago so I'm
: getting in a last couple of training runs."
: But now experts say you may want to stop after just one or two marathons
: because a new study published in the journal Mayo Clinic Proceedings says
: running long distances regularly may not only not help your health, it may
| s********s
发帖数: 63 | 4 "Those who participate in frequent marathons or triathlons, even long
distance bike races, put too much stress on their hearts." | l***h
发帖数: 9308 | 5 frequent....too much...这些词不太严谨，尺度跨越太大。
读完全文，我理解如下，语文好的给纠正下
对心脏最好的运动是快步走，最优化的跑步是每周10-15迈。
但是要延长7年寿命，需要”moderate exercise daily“，也就是大概每周20-40迈里
程。
考虑到moderate跟too much running还有段距离，因此对身体有害的”too much
running“的意思，保守理解也是每周60迈以上。
对身体有害的频繁和极端跑马，作者没有给出具体的定义。
【在 s********s 的大作中提到】
: "Those who participate in frequent marathons or triathlons, even long
: distance bike races, put too much stress on their hearts."
| r********r
发帖数: 2912 | 6 这还用study?
请看置顶第一帖
your
【在 s********s 的大作中提到】
: http://www.kare11.com/news/health/article/978431/20/Too-much-ru
: MINNEAPOLIS - Plenty of people take up marathon running to stay in shape.
: But a new study finds, in some cases, too much running could be bad for your
: health.
: Alyssa Downing of Minneapolis was running around Lake Calhoun on Tuesday
: because she said, "I have a half marathon on the books in Chicago so I'm
: getting in a last couple of training runs."
: But now experts say you may want to stop after just one or two marathons
: because a new study published in the journal Mayo Clinic Proceedings says
: running long distances regularly may not only not help your health, it may
| d**c
发帖数: 588 | 7 跑马是生理现象。 天天跑马， 就很不正常了。
【在 a***c 的大作中提到】
: 跑马本来就不是为了身体健康啊。。。
:
: your
| R*****s
发帖数: 41236 | 8 貌似marathon elite每年也就跑两次， 太频繁的跑可能是不太好,
不过再说了，人生短短几十载， 没必要一辈子循规蹈矩，
喜欢干点啥就干点啥， 好像有人喜欢通宵打游戏，也不碍别人
神马事情....
【在 l***h 的大作中提到】
: frequent....too much...这些词不太严谨，尺度跨越太大。
: 读完全文，我理解如下，语文好的给纠正下
: 对心脏最好的运动是快步走，最优化的跑步是每周10-15迈。
: 但是要延长7年寿命，需要”moderate exercise daily“，也就是大概每周20-40迈里
: 程。
: 考虑到moderate跟too much running还有段距离，因此对身体有害的”too much
: running“的意思，保守理解也是每周60迈以上。
: 对身体有害的频繁和极端跑马，作者没有给出具体的定义。
| R*****s
发帖数: 41236 | 9 置顶基本形同虚设...
【在 r********r 的大作中提到】
: 这还用study?
: 请看置顶第一帖
:
: your
| l***h
发帖数: 9308 | 10 不能这样说吧，隔三差五我还看一眼，有些东西时间长了记不住。
【在 R*****s 的大作中提到】
: 置顶基本形同虚设...
| | | R*****s
发帖数: 41236 | 11 老人肯定会看， 不过新人一般问问题之前都不会说先看看置顶...
【在 l***h 的大作中提到】
: 不能这样说吧，隔三差五我还看一眼，有些东西时间长了记不住。
| l***h
发帖数: 9308 | 12 这个，是不是有的新人没想到跑版工作会做的这么好？。。。有些版，置项/jhq/faq没
有条理，没有信息量，浪费时间翻半天也没有结果。不说潜水员了，提问的一般得到指
点，知道往哪里找答案后很少反复纠缠
【在 R*****s 的大作中提到】
: 老人肯定会看， 不过新人一般问问题之前都不会说先看看置顶...
| s********s
发帖数: 63 | 13 总结很到位。。。过分运动，是有害的。不过我们这些业余爱好者，一般很难达到这个
”有害“的高度。
【在 l***h 的大作中提到】
: frequent....too much...这些词不太严谨，尺度跨越太大。
: 读完全文，我理解如下，语文好的给纠正下
: 对心脏最好的运动是快步走，最优化的跑步是每周10-15迈。
: 但是要延长7年寿命，需要”moderate exercise daily“，也就是大概每周20-40迈里
: 程。
: 考虑到moderate跟too much running还有段距离，因此对身体有害的”too much
: running“的意思，保守理解也是每周60迈以上。
: 对身体有害的频繁和极端跑马，作者没有给出具体的定义。
| d*********e
发帖数: 8525 | 14 lol
【在 d**c 的大作中提到】
: 跑马是生理现象。 天天跑马， 就很不正常了。
| R*****s
发帖数: 41236 | 15 也有点不好的，就是可能太专业了， 新人可能看不懂 :D
【在 l***h 的大作中提到】
: 这个，是不是有的新人没想到跑版工作会做的这么好？。。。有些版，置项/jhq/faq没
: 有条理，没有信息量，浪费时间翻半天也没有结果。不说潜水员了，提问的一般得到指
: 点，知道往哪里找答案后很少反复纠缠
| l***h
发帖数: 9308 | 16 我记得以前给过一个术语链接在某个置项贴里面，可能归档了吧，再贴一下，新人不懂
的可以参考一下
http://www.runnersworld.com/community/forums/runner-communities
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here
with impunity; you probably think we're all speaking some strange language.
To follow along here, it's really helpful just to know some general stuff
and what terms mean. So in the interest of helping out new runners, here's a
guide to some running terminology. If there are terms I've missed, please
someone add them. Or feel free to clarify or add info. And any newbies out
there who want another term you see here and wonder about explained, please
ask. The veterans here are happy to help you out.
I have revised this behemoth on 10/14/08 to incorporate the additions made
by other members of the board and to divide up some of the terminology into
sections. Thank you for everyone who suggested new terms -- I tried to
incorporate your suggestions and definitions. Toronto Guy and Jim2 in
particular contributed several definitions, but many forumites contributed
and I thank them for improving our list.
This guide is divided into the following sections:
* Common Abbreviations
* General Running terms
* Medical Terms
* Types of Runs
* Runner's World Plan Terms
* Physiology Terms
* Race Related Terms
* Shoe and Gear Terms
Did you know you can search this page? If you're looking for something fast,
you can hold down CTRL and F and enter a term to search this page. (Works
in at least Firefox and Explorer.)
------
* Common Abbreviations
Many of these are self explanatory; others you will find more info about
below.
AG is Age Group.
AR is American Record
AT is Achilles Tendon.
BQ is to Boston Qualify as in qualify for the Boston Marathon.
C25K is couch to 5K.
CR is course record
DFL is Dead &$%&* Last
DNF is Did Not finish
DNS is Did not start
DOMS is delayed onset muscle soreness
ED is an eating disorder.
EIA is exercise induced asthma
EPO refers to Erythropoietin; in the running context generally means a
performance enhancing drug.
FE is a "forum encounter" -- to meet someone from here face to face.
FF is a fast finish
GA[b/] is general aerobic
[b]GPS is global positioning system; see Garmin below.
HR is heart rate
IOC is International Olympic Committee
ITBS refers to the illotibial band syndrome, a common overuse running knee
injury.
LRS is local running store.
LSD is long slow (steady) distance.
MP is marathon pace.
MPM is usually minutes per mile
MPW Miles per week.
MHR is maximum heart rate
MTSS is Medial Tibial Stress Syndrome; another name for "shin splints."
NB is New Balance, a shoe company.
NSAID is a non-steroidal anti-inflammatory drug; ie Advil, Aleve, Motrin,
etc.
PDR is Philadelphia Distance Run
PF is plantar fascitis
PM as used here is a personal message, a private communication
PR and PB is personal record or personal best.
PT is physical therapy.
PW is personal worst.
Quads quadriceps muscles in the front of the thigh
RD is Race Director
RHR is resting heart rate
ROM is range of motion
RR is race report or running related
RT Running Times.
RW Runner's World.
SFX is stress fracture
TM is treadmill
USATF is USA Track and Field
WR is world record
XC is Cross Country
XT is Cross training
------
* General Running Terms
10% Rule is a general guideline that says don't increase your weekly mileage
by more than about 10% each week. An alternate rule is Daniels' rule not to
increase more than the number of workouts you do per week; i.e. if you run
five times per week, then you can increase by five miles a week.
Aerobic means simply that something requires oxygen. Aerobic exercise
requires the heart and lungs to work harder to meet the body's increased
oxygen demand. Contrast with anaerobic.
Anaerobic means simply without oxygen or not requiring oxygen. This is
exercise performed at a high intensity and requiring a rate of energy
production greater than that supplied by aerobic respiration.
Base is how many miles you are running; for example if you run 30 miles per
week, that is your base. This is somewhat simplified, but gives you the
general idea.
Carb Loading basically this just means trying to maximize the storage of
glycogen (a form of energy) in one's muscles before a race.
Chronograph is a fancy name for a runner's watch. The stop watch mode where
you time your runs is known as the Chronograph mode.
Cross country is usually a fall sport at the high school and college levels;
it is a running event in which runners must run a course consisting of
varying terrain. In team events, the first five runners to cross the finish
line score for their team. The team with the low score wins. 1 point is
awarded to first, 2 points to second, 3 to third and so on. A perfect score
in a Cross Country meet is 15 points.
Cross training is another aerobic exercise such as swimming, cycling, cross
country skiing used to complement running or when you are injured and can't
run.
Couch to 5k is a beginners running plan. Couch 2 5K site.
Doubles refers to doing two runs in the same day. Singles would be doing
just one run. So if someone says "I did 50 miles this week, all singles"
they are saying "I ran 50 miles this week, all as once-a-day runs."
Elite refers to those really super fast folks who usually don't have to pay
for shoes because they get them sponsored.
Fuel Belt a type of belt you wear around your waist that has holders for
bottles to carry fuel or fluids. Other types include Amphipod (a brand) and
Camelbaks (which are like back packs that you carry water in0.
Gallowalking refers to walking at certain fixed intervals, such as one
minute in ten, during long runs. The phrase is named for Jeff Galloway. Also
called a run-walk.
Ghost Runner is the guy (imagined or not as the case may be) that is on your
heels about to pass you, used for motivation to keep up the pace. (thanks
to Chuck for this one.)
GU is a type of energy gel. It's a brand name, but it's used as a generic
for gels. Gels are a semi-liquid sugary snack used for a quick energy burst.
Sports beans are a jelly bean product related to GU. Cliff Blocks are
another similar product. Hammer Gel is another product. Etc.
Hashers or Hash House harriers are self proclaimed "drinkers with a running
problem."
Heart is obviously an organ in your chest, but it also is often used in
running to refer to your courage, drive, desire.
Ice Bath is what it sounds like, taking a bath in ice to help prevent next
day soreness.
Jog is basically running at a slower pace, often to recover between
intervals. Jogging is subjective rather than objective. One person's jog can
be another person's run.
Junk miles are runs at an easy pace done in order to reach a weekly or
monthly mileage total rather than for any specific benefit. A lot of people
say no miles are junk, though!
Laps and Splits are your times in a race or workout at several measured
intervals. Laps would be this for example, a 36:00 minute 4-mile run might
have mile splits of 9:00, 8:50, 9:10, 9:00. Splits technically refer to
cumulative times, e.g. if you are running 8:00 min/miles, your split times
will be 8:00 @ Mile 1, 16:00 at Mile 2 and so on. Negative splits refers to
running the second half of the race faster than the first. The opposite is a
positive split where you run the first half faster. Even splits would be
running essentially the same time for both halves of the race. (Thanks to
Toronto Guy for clarification on this one.)
Master is an athlete 40 years of age or older.
Out and back means a course you run out a certain distance, then turn around
and run back. A loop is simply that -- you start in one spot and run in a
big circle.
Personal Record or Personal Best means you ran your best time at the
distance. Can be used as a verb "I PRed this weekend at the local 5K."
Pheidippides was this awesome Greek dude who ran the 24 miles or 39
kilometers from Marathon to Athens in 490 BC with news of a Greek victory
over the Persians. After delivering the message, he collapsed and died.
Marathons are named for his feat. (It's a long story about why it's 26.2
versus 24 ...)
Road Kill - You become road kill when during a race you are passed by a
faster runner. (thanks to Chuck for this one)
Runner is a person who RUNS. Please stop asking what is the difference
between a runner or a jogger. If you're interested enough in the sport to
come here, the chances are excellent that yes, you're a runner no matter how
slow or fast you are or whether you ever enter a race or not.
Runner's High is a feeling of happiness and euphoria following running.
Seems to be caused by endorphins. Not everyone experiences it.
Snot Rocket is a way to clear your sinuses when you're running; as in "I
launched a snot rocket." Ask the board for technique suggestions. Also known
as a farmer's blow.
Sprints are usually the races 400 meters and below in track and field. To
sprint means to run as hard and as fast as you possibily can, usually for a
relatively short distance.
Streak means you run at least one mile continuously for such and such number
of days, weeks, months, or years in a row. These can get VERY long.
Triathlon combines swimming, biking, and running, usually in that order.
There are various distances.
------
* Medical Terms
If you have a medical problem, you should always seek the advice of a
competent medical professional, not this board.
Acetaminophen is brand name Tylenol. A pain killer that does not have anti-
inflammation properties. Compare with corticosteroids and NSAIDs below.
Achilles Tendonitis is a painful and often debilitating inflammation of the
Achilles tendon (heel cord).
Also sometimes called Achilles tendinitis.
Analgesic a drug that relieves pain. Can be anything from Tylenol to Vicodin
to even "harder" stuff ...
Anterior is front.
Bonk means to run out of energy, to "hit the wall" ... It's not fun.
Corticosteroids are drugs such as Medrol, prednisone, or cortisol. They are
used to reduce inflammation by signalling tissues to break down. They are
very powerful, useful drugs but have side effects, especially with long term
use. Compare with NSAIDs (below).
Diuretic is a drug that increases the rate at which water is excreted
through the kidneys.
Electrolytes are minerals such as sodium, potassium, magnesium, and calcium
that are used by cells to give rise to nerve impulses and muscular
contractions. In layman's terms: these are important. You can get them
through sports drinks.
Hyponatremia literally means water intoxication. If you take in too much
water during competition it can cause an abnormally low level of sodium in
the blood. This may be fatal.
Illotibial Band Syndrome refers to pain in the fibrous tendon band (aka the
IT band) that runs from your hip to the outside of your knee; pain is common
in the outside part of the knee.
Lateral is outside or facing the side of the body -- i.e. wear on the
lateral part of your shoe is wear near the pinky toe.
Medial is inside or facing the middle of the body.
Mitochondria is the "powerhouse" of your cells -- they provide energy for
the rest of the cell by oxidizing nutrients to produce ATP.
Morton's Neuroma is an enlarged nerve that usually occurs in the third
interspace, which is between the third and fourth toes. The most common
symptom of Morton's neuroma is localized pain in the interspace between the
third and fourth toes.
NSAIDs are non-steroidal anti-inflammatory drugs. Most are available over
the counter (OTC) and include Aleve, Advil, Motrin, etc.
Orthopedist is a doctor who takes care of injuries involving bones,
structures, etc.
Over training is when a runner trains too much too soon and leads to fatigue
, injury and/or burn-out. Symptoms can include being irritable, a higher
than fast heart rate, no desire to train, etc.
Patella is your kneecap.
Plantar Fascitis is an often chronic problem of the foot that can be very
painful. Pain is usually located in the arch near the heel. In most cases of
plantar fasciitis, pain is more severe following periods of inactivity.
Piriformis is a pain in the butt - literally! In more technical terms this
is a condition in which the piriformis muscle irritates the sciatic nerve,
causing pain in the buttocks and referring pain along the course of the
sciatic nerve.
Podiatrist is a medical doctor specially trained to take care of feet.
Posterior is back or behind.
Primary care doctor sometimes referred to also as a PCP (primary care
physican) is basically your family doctor. Often the first person you'll see
for a running injury; they may refer you to perhaps an orthopedist or a
podiatrist for further treatment. There are also doctors who specialize just
in sports medicine as well.
RICE is Rest Ice Compression Elevation -- what you should do in general with
an acute (new, fresh) injury for the first 24 hours or so.
Runner's Knee is a condition called Chondromalacia patella. That's why we
call it runners knee. Toronto Guy adds: Runner's knee is also commonly known
as PFS (Patello-Femoral Syndrome) It's your kneecap (patella) rubbing on
the front of your thigh bone (femur). Most often caused by overuse - doing
too much too soon - ostheoarthritis, insufficient muscle development and/or
improper alignment, including wrong or worn-out shoes or running on slanted
pavement.
Runner's Trots refer to gastrointestinal problems on the run. AKA "Digestion
Disasters!"
Seamoiditis is inflammation of the sesamoid bones. In humans it occurs on
the bottom of the foot, just behind the large toe. Pain in the forefoot
under the pad of the big toe may be this.
Shin Splints is pain anywhere between your knee and your ankle. Could be a
stress fracture, medial tibial stress syndrome, compartment syndrome ...
Multiple causes, multiple solutions, even possibly multiple possible
injuries might be causing it. Very common, especially in new runners.
Toronto Guy adds that: "Shin splints are more of a symptom of an underlying
condition than a condition in itself. One other reason could be inflammation
of connective tissue (periosteum), known as periostitis. Shin splints are
typically manifested as anterior (front of lower leg) or medial (inside,
facing the other leg) pain. A pain in the back of your lower leg is not shin
splints, it's probably a calf strain."
Stitch is a side cramp, usually on the right side.
------
* Types of Runs
These are some different types of runs you will see referred to on the board
. All of these types of runs are done to accomplish different goals and
objectives.
"_______ pace runs" refer to running your predicted or expected race pace.
So if a workout were to call for doing miles at "marathon pace," that means
running at your predicted marathon pace per mile. That could be anything
from 5:00/mile for someone fast to 12:00 minutes a mile for someone slower.
A 5K race plan may call for doing intervals (explained below) at your 1 mile
race pace. A good way to figure out your expected paces is to use an online
calculator. The McMillian Calculator is excellent.
A tempo run is a run at around your 10K race pace (or about 80-85% of your
heart rate or so). Traditionally tempo runs were 20 minutes or so in length,
but they vary. It's often described as being "comfortably hard" -- it's a
challenging, but managable pace. You want to finish a tempo feeling
challenged, but not exhausted. Most tempo runs consist of ten to fifteen
minutes of easy running, then the tempo part, then ten to fifteen minutes to
cool down. Tempo runs build speed and teach your body to run at a certain
pace.
Related to tempo runs are cruise intervals. Like tempo runs, these runs are
designed to help you learn to deal with the accumulation of lactate; they
are sometimes called lactate threshold runs. Don't worry too much about what
that means right now. Cruise intervals are usually 3 to 15 minutes in
length, with 1 minute or so of recovery for each five minutes of run time.
A fartlek is a fun word that you can say and make non-runners snicker. It
simply is an informal way of doing speed work. It's a Swedish word meaning "
speed play." In a fartlek, you would run hard to say the next telephone pole
, then slow down, then run hard again to the next object. It's just
basically bursts of speed in the middle of a workout. It can be easy or hard
. There's no set distance or speed, it's very loose and informal. Fartleks
are good for a beginning runner who wants to dabble in speedwork.
Intervals (sometimes called "repeats") usually refer to track work, though
you can do them elsewhere. Usually intervals consist of a set distance (say
400 meters, 800 meters, a mile) that you run at a set, usually fast pace.
Between the intervals, you would recover by either jogging slowly or walking
. People often do them on the track because the track is obviously measured.
An example of an interval workout might be 4x800. This means you are going
to run four sets of 800 meters (or about a half mile) at a certain pace.
Between those faster runs, you will walk or jog to recover. Often an
interval workout will give you the pace you're supposed to run and the time
you should take to rest. Usually rest time is roughly equivalent to how much
time it takes you to run the distance. So in our 4x800 example, if you were
doing the 800s in 4:00 minutes (8:00 mpm pace), you would take about 4:00
rest. Intervals build your pace and speed.
Some types of intervals ... Repetitions which are a form of intervals that
are faster and shorter than VO2max intervals with full recovery betwen them
(usually 4-6 times as long as the repetition). These are used for
improvement of anaerobic capacity, running form and running economy. Ladder
which means an interval workout of increasing interval lengths, such as 200-
400-600-800 meters. A Cutdown which is the opposite of a ladder or an
interval workout of decreasing interval lengths, such as 800-600-400-200
meters. Pyramid is a combination of a ladder and a cutdown, such as 200-400-
600-800-600-400-200 meters. (thanks to Jim2 for defining several terms in
this section.)
Just a brief word about the track .... If you visit the track to do a
workout, know that most tracks are 400 meters in length. (There are some
quarter mile tracks, but most are 400 meters.) A mile is roughly equivalent
to 4 laps around the track. A mile is actually a little longer than 1600
meters. If you want to do a true timed mile, find the common finish line. (
It's usually located at near the end of the straightaway in front of the
home stands. Usually has numbers painted there.) Go back 9 meters and there
should be a line. Thats where the mile would begin.
Long Runs are typically 25-30% of your weekly mileage or so and are usually
done once a week. These are usually done at a comfortable, fairly easy pace.
We often refer to them here as LSD -- long, slow distance. An appropriate
long run distance is determined by your goals. A long run might be anywhere
from 5 miles to 25 or more (for an ultramarathoner).
The easy run or a recovery run is simply a run at an easy pace done for
recovery purposes or just simply enjoyment. Most of a beginners runs should
be easy runs.
Jogs usually refer to slow running done to recover between intervals.
Runners and (especially) non-runners will sometimes use the term "jog" for a
slow run for exercise. Runners tend to prefer to refer to what they do as
running; but usually know that if a non-runner refers to you as a jogger,
they probably don't mean any harm.
You will also hear about hill repeats -- these typically are runs up a hill
to build strength. I personally hate hill repeats, so I prefer to run hilly
courses instead.
Strides are short, controlled bursts of running of 50 to 150 meters designed
to improve efficiency, work on form, etc. Often done at the end of a run.
Warm Up is a period of slower running prior to faster running. Cool down is
slower running at the end of faster running. This is also sometimes called a
warmdown.
------
* Runner's World Plan Terms
These are quoted from Runner's World from their training plans. If you're
following one of their plans and you're lost on terminology, this may help
you out.
AI or Aerobic Intervals. You push the pace. But just a little. Find a tempo
that feels somewhere between comfortable and "Hey, I'm workin' a little here
." Don't run this too hard. Trying to add too much intensity while you're
also increasing mileage spells I-N-J-U-R-Y. When you finish the timed AI,
jog very slowly until your breathing returns to normal, then work back into
your regular pace. On all other days, just run your assigned miles as you
feel.
GP or Gentle Pickups At the end of your run, walk for several minutes, then
slowly increase your leg turnover on a flat stretch for 100 meters--the
straightaway on a track--up to the point where you start to breathe hard.
Hold it there for 10 to 20 meters, then gradually slow down. Walk to full
recovery before you start the next one. The purpose of both AI and GP is to
improve your stamina, leg speed, running efficiency, and to make your normal
pace feel more comfortable. What's more, this kind of up-tempo running adds
variety to your training. Always a good thing.
Pace Intervals (PI): Relatively lengthy repetitions at your goal half-
marathon per-mile pace to build endurance and develop pace judgment.
Cruise Intervals (CI): Run at 10-K race pace to promote stamina and the
ability to run strong when tired.
Speed Intervals (SI): Run at 5-K race pace to promote relaxed speed and a
sense of comfort at your considerably slower half-marathon pace.
Strides (S): Over 100 meters, gradually accelerate to 90 percent of all-out,
hold it for 5 seconds, then decelerate. Walk to full recovery after each.
Fatigue Fighter Intervals (FFI): FF Intervals combine Speed and Pace
Intervals nearly back-to-back-to-back (very short recoveries) to work on
maintaining pace and staying relaxed as you gradually tire. Yes, they're
challenging. Jog five to seven minutes easy between sets.
Long Run (LR): This means a moderate pace (roughly 60 to 75 seconds slower
than your half-marathon goal pace); Long Run Stamina (LRS) means to run 3 to
6 miles at half-marathon goal pace in the middle third of the run; Long Run
Fartlek (LRF) means to alternate one minute at 10-K pace with one-minute
jogs in the middle third of the run; Long Run Fast Finish (LRFF) means to
run the final 15 minutes at 10-K pace.
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* Physiology Terms and Abbreviations
Economy: in simplest terms how much oxygen you use when you run.
Cardiac Drift is where your pulse and heart rate increase despite the fact
your pace stays same -- often is due to dehydration or a rise in temperature
. Also called "cardiac creep."
Kinesology is the study of muscles and their movements.
LT means lactate threshold (see tempo runs).
Lactic Acid is a substance which forms in the muscles as a result of the
incomplete breakdown of glucose.
Stroke volume is the amount of blood pumped by the left ventricle of the
heart in one contraction.
VDOT comes from Daniels' book "Running Formula" -- it is a measure of your
running ability based strictly on race performance. From your VDOT, you can
estimate your performances at other distances or get the speeds you should
do certain workouts at. VDOT is kind of like a practical or effective
measure of V02Max (see below). Here is a VDOT calculator.
vLT means the velocity (pace) at which lactate threshold is reached.
VO2Max is the maximal amount of oxygen that a person can extract from the
atmosphere and then send to the body's tissues. You can use your current
VO2Max to estimate your times for intervals, for example. (Find your vo2max
by entering a recent race or run time.)
vVO2max means the velocity (pace) at which VO2max is reached. (again thanks
to Jim for contributing here.)
------
* Race Related Terms
Aid Station also called a water stop is a place along the course where you
can get water, Gatorade, etc. In ultras, these may have many amenities; in a
local 5K, probably just water.
Anchor Leg means the last leg in a relay. More commonly used in track.
Award Ceremony is held at some point after a race to hand out awards to the
winning runners. Check with the race director for details.
Bandit is someone who runs in a race who hasn't registered. This is frowned
upon.
Bib is what you call your race number. In running, it goes on the front of
your shirt or shorts.
Boston Qualify (aka BQ): To meet the standard to urn in the Boston Marathon.
The Boston Qualifying Standards from the Boston Athletic Association.
Sometimes used as a verb -- "I BQed at Chicago."
Chip refers to a little thing you tie on your shoe that measures finishing
time when you cross a mat in a race.
Chip Time In chip-timed races, time elapsed between the moments a runner
crosses the start and finish lines. For elites who line up right at the
start, chip time equals gun time. For everybody else, chip time is usually
better than gun time, because it takes some time to reach the start line for
runners who are lined up at the back.
Chute typically found at the finish line of a race -- usually a roped off
area where the officials collect the tear off part of a bib or order the
runners as they finish.
Clydesdale a larger runner, usually who meets a certain weight requirement
amount. Used as a division in some races. Sometimes the female Clydesdales
are called fillies; this is also sometimes called the Athena division.
Corrals In large races, participants are often divided into starting corrals
based on their past performance or expected finishing time. The goal is to
ensure that slower runners do not get in the way of faster ones.
Draft to run behind someone, so as to let them break the wind resistance.
Expo is often held before larger races like marathons, where runners pick up
race packets and get race/running related gear and goodies. (Thanks to
Digital Man for this one.)
False start means to jump the gun. Much more commonly used in track and
field than road racing.
Gun Time Time elapsed between the official start of the race, and the moment
a runner crosses the finish line. Race start used to be signaled by a
starting gun, hence the name. Today it's mostly air horn. (Thanks to Toronto
Guy for contributing several in this group.)
Hardware refers to winning some sort of an award at a race. "I brought home
hardware" means "I won an award."
Kick is usually used as in "finishing kick" -- simply means running harder
at the finish line, the last final sprint.
Kilometer is about .62 of a mile. 5K = 3.11 miles. 8K = 4.97 miles. 10k = 6.
22 miles. Etc.
Marathon a distance of 26.2 miles, or 42.2K.
Metric Mile is the 1500 meters.
Pack runners who run in close proximity to one another.
Point to Point means you start at one point and run to the next. So a point-
to-point 5K would start at one location and finish at another location 3.11
miles away.
Rabbit is someone who goes out with the intention of setting a fast pace in
a race, but then often drops out.
Relay where one runner runs one leg or section of the course, then passes
off to another ... etc. In track, the relays commonly include the 4x100,
4x200, 4x400, 4x800. The team is made up of four runners; each runs one leg
of that distance. This is pronounced, by the way "four by 100" or "four by
800." These might also be called the 400 meter relay or 3200 meter relay.
Relay Meet usually refers to a track meet where the events are mainly relay
events rather than individual events. When I ran track, we had some special
relay events like the 4x1600, Sprint and Distance Medleys, etc.
Sandbag means to act like a slower runner or say things to mislead your
opponent into thinking you're not competition.
Steeplechase a long distance track event that involves hurdling and a water
jump.
Stick is the baton carried by relay runners in track and field.
Sub is used often to say "sub-3" or "sub-20" or "sub-30" ... It simply means
to run underneath that time. A "sub-3 marathon" means the runner ran the
race in less than 3 hours, for example.
Surge to run faster in a race as a tactical matter, often to try and drop (
lose) an opponent.
Tangents Refers to shortest possible distance along a curved race route,
which includes the tangents of every turn. Official race distance is
measured along the tangents. "Running the tangents" means staying as close
to the optimal route as possible in order to improve race performance.
Taper is where a runner cuts back mileage before a big race like a marathon
or even a shorter race. Tapering runners often get cranky and/or sort of
paranoid since they aren't running as much leading to jokes about taper
madness.
Trash talk means to you run your mouth about how great you are and how you'
re faster than the other person. Opposite of sandbagging. Also called
talking smack.
Ultramarathon is simply any race that's longer than the marathon. All
marathons are 26.2 miles. Common distances can include 50K, 50 miles, 100
miles, or even longer than that.
Wall a sudden bonk, often occuring around mile 20 of the marathon.
Waves Refers to staggered start when different corrals depart at different
times to accommodate all participants within limited confines of a race
course. | b*****l
发帖数: 2903 | | a***c
发帖数: 578 | 18 赞！好东西
ask
sure
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a
【在 l***h 的大作中提到】
: 我记得以前给过一个术语链接在某个置项贴里面，可能归档了吧，再贴一下，新人不懂
: 的可以参考一下
: http://www.runnersworld.com/community/forums/runner-communities
: Your friendly beginning runner's guide to .... runner's jargon.
: You'll notice we don't have a FAQ here -- that's because we want you to ask
: your questions, join in, become part of the community! That said, I am sure
: new runners get overwhelmed by phrases we throw around all the time here
: with impunity; you probably think we're all speaking some strange language.
: To follow along here, it's really helpful just to know some general stuff
: and what terms mean. So in the interest of helping out new runners, here's a
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