Terms

The aerobic zone is the intensity at which energy is produced predominantly using oxygen, without significant lactic acid accumulation. Roughly zones 1-2 by heart rate.

BMR (Basal Metabolic Rate) is the number of calories the body burns in a state of complete rest over a day — simply to maintain vital functions: breathing, heart function, body temperature.

Cadence is the number of steps per minute (both feet combined). Most experienced runners maintain around 170–185 steps/min regardless of height or pace.

Cadence in cycling is the pedaling rate in revolutions per minute (rpm). Most recreational riders find 80-95 rpm comfortable, while professionals often ride at a higher cadence.

A calorie (in nutrition, actually a kilocalorie, kcal) is a unit of measurement for the energy the body gets from food or spends on work, including running.

Compression clothing (calf sleeves, arm sleeves, shorts) fits tightly around the muscles, creating graduated pressure — stronger at the distal part of the limb and lighter closer to the body.

DOMS (Delayed Onset Muscle Soreness) is muscle pain that appears not immediately, but 24-48 hours after unfamiliar or intense exertion, especially after eccentric work (for example, downhill running).

Drop is the difference in sole height between the heel and toe of a running shoe, measured in millimeters. Classic running shoes have a drop of 10-12 mm, while 'zero drop' (0 mm) mimics a barefoot foot position.

Electrolytes are mineral salts (primarily sodium, as well as potassium and magnesium) that the body loses through sweat. Their imbalance during prolonged exertion in heat can cause cramps and weakness.

Elevation gain (D+) is the total height of all climbs on a course, measured in meters, not counting descents. It is a key measure of a trail race's difficulty, alongside distance.

Gels are concentrated portions of fast carbohydrates (usually 20-30 g per serving) for fueling during a race. Isotonic drinks are beverages with carbohydrates and electrolytes that replenish both energy and sweat losses.

GPP is a set of exercises for general strength, flexibility, coordination, and endurance of stabilizer muscles, not directly tied to a specific sport.

A half marathon is a distance of 21.0975 km, exactly half of a marathon. It's one of the most popular distances among amateurs: long enough to be a serious challenge, but without requiring marathon-level training volume.

Heart rate zones are intensity ranges (usually 5 of them), expressed as a percentage of maximum heart rate, each corresponding to a specific type of training effect.

The long run is the longest workout of the week, usually done at an easy pace. It builds endurance, running economy, and the body's ability to use fat more efficiently as fuel.

Macronutrients are proteins, fats, and carbohydrates: three groups of substances that give the body energy and building materials, as opposed to micronutrients (vitamins, minerals), which are needed in small doses.

A marathon is a running distance of 42.195 km. The standard length was fixed at the 1908 London Olympics (a historical accident of the route to the royal box at the stadium).

Maximum heart rate is the highest number of heartbeats per minute the body is able to reach under maximal effort. The basis for calculating heart rate zones.

A membrane is a thin waterproof but breathable layer in jackets and footwear (the best-known brand is Gore-Tex) that keeps rain out while letting body vapor escape from inside.

Open water swimming is swimming in natural bodies of water (lake, sea, river), as opposed to swimming in a pool. It's a standard part of triathlon and also a separate competitive discipline.

Overtraining is a state of chronic fatigue from accumulated training load without sufficient recovery, in which performance declines instead of improving, despite continued training.

Pace is running speed expressed as time per kilometer (min/km). The smaller the number, the faster the run: 5:00/km is faster than 6:00/km.

A pacer is an experienced volunteer runner at a race who runs at a steady, predetermined pace (for example, "finish in 4:00") and carries a sign or a balloon with the target time.

Padel is a racket sport, a hybrid of tennis and squash: played in pairs on an enclosed court smaller than a tennis court, surrounded by glass and mesh walls off which the ball can rebound into play.

Parkrun is a free weekly 5 km run held all over the world every Saturday morning, organized by volunteers following consistent rules. It's open to any fitness level.

PB (Personal Best) or PR (Personal Record) is your best personal result at a specific distance. It's one of the main sources of motivation in amateur running.

Pronation is the natural slight inward roll of the foot upon landing that helps absorb impact. Supination is insufficient rolling (the foot remains overly 'rigid', tilting outward).

A recovery run is a short, very easy run (usually the day after a hard workout), the goal of which is to boost blood flow and speed up recovery, rather than provide a training stimulus.

Resting heart rate is the heart rate at complete rest, best measured in the morning right after waking up, while lying down, before getting out of bed.

A rep (repetition) is one complete movement of an exercise. A set is a series of reps performed in a row without rest. For example, "3 sets of 10 reps" means three series of 10 squats with pauses in between.

Sprint-distance triathlon: 750 m swim, 20 km bike, 5 km run. The Olympic distance is exactly double: 1.5 km swim, 40 km bike, 10 km run.

A starting corral is a starting sector at a large race into which participants are grouped according to their declared expected pace or time, in order to avoid crowding in the first kilometers.

A stroke is one complete arm movement in the water, from entry to exit. The number of strokes per pool length (usually 25 or 50 m) is a basic indicator of swimming technique efficiency.

TDEE (Total Daily Energy Expenditure) is the total daily calorie expenditure: basal metabolism plus all physical activity, including training.

The 10% Rule is a recommendation not to increase weekly running mileage by more than 10% compared to the previous week, to give tissues time to adapt.

A key padel rule: the ball can be returned after it has bounced once on the court and then off the back or side wall (in either order) — this is part of the game, not a mistake.

Trail running is running on natural paths, mountains, and rough terrain, as opposed to road running on asphalt. It usually includes a significant amount of elevation gain.

The transition zone is the place where a triathlete changes clothes and gear between race stages. T1 is the swim-to-bike transition, T2 is the bike-to-run transition.

Weekly mileage is the total distance of all runs in a week. It's one of the main predictors of performance in long-distance events, but also the main source of injury when it grows too rapidly.

A wetsuit is a neoprene suit for swimming in cold open water that retains body heat and additionally increases buoyancy, helping to maintain a more horizontal and streamlined position in the water.