Running News Daily

Starting a running journey can be daunting. As with most things, there are a ton of new experiences and skills to learn, test out, and adjust to. Add in tricky running vocabulary on top of that and how do you even begin?

If you think a 5K means five miles and cadence means…well, what the heck does cadence actually mean?…you’re in good company. There are dozens of words and phrases tossed around the running community that leave us completely confused sometimes. It can be disheartening, especially for beginners.

So, to help you keep up with the best of them…in lingo, at least…we created this guide full of common terms you’ll hear along your running journey. From endurance to hypoxic, consider this your complete manual in running vocabulary.

The Basics

Form: The way you position and hold your body while running. This is essential to avoiding injuries and getting faster. Try keeping your gaze forward, shoulders relaxed, elbows at a 90-degree angle, and torso upright. Many coaches call the latter “running tall.”

Pace: This refers to the amount of time it takes to cover a mile (or kilometer). You’ll also likely hear this term linked with specific types of runs (“5K pace”, “marathon pace”, etc.).

Cadence: The number of steps a runner takes per minute while running. Several things can influence this, such as height, weight, stride, and experience. Frequent runners typically take around 160-170 steps a minute, while elite runners take it up to 180.

Stride: The steps you take forward mid-run. Alternatively, some runners will refer to strides as a series of short sprints.

Foot Strike: How your foot hits the ground. Aim to strike the ground with the middle of your foot, using light steps that fall directly under your hips. More comfort, less injuries.

Prep

Warm-Up: This is literally warming up the body pre-run. Warm-ups help prevent injuries and  runners should begin each workout with a good warm-up (try “Pre-Run Vibes”). Popular methods include 10 to 15 minutes of walking, jogging, and stretching.

Cool-Down: Just like warm-ups prep your body for a run, cool-downs aid in taking it back to its original state. Doing a post-run routine prompts a gradual recovery to your pre-run blood pressure and heart rate.

Static Stretching: This popular style of stretching involves holding major muscle groups in their most lengthened position. Hold each for 10 to 30 seconds before switching. The most common form of stretching, it can improve flexibility and act as the perfect cool-down.

Dynamic Stretching: These stretching routines add more movement and power to your typical warm-up while increasing range of motion. Think lunges, butt-kickers, and leg lifts.

Types of Training

Cross-Training: Runners will usually include other types of workouts in their routines to improve overall fitness (and prevent boredom). This is called cross-training. Try yoga, strength training, and cycling.

Strength Training: This literally means training for strength and usually involves dumbbells or body weight exercises. Strength training is insanely helpful for a runner. When done a couple times a week it can help prevent injury and improve performance, without adding bulk. More muscle = more force.

Rest Days: Otherwise known as days off, these days are key to a healthy and consistent workout schedule. Use rest days for active recovery, corrective exercises, stretching, walking, and leisure activities to keep your muscles active and moving.

Overtraining: What happens when you skip out on rest days. There is such a thing as running too much. Better to sit one out and avoid potential injuries and painful muscle strain.

Types of Runners

Streaker: Don’t worry, these runners do wear clothing. A streaker will run consistently every day for a certain amount of time. This type of running is usually only maintained for a certain length of time, such as a week. Think of them as running challenges.

Barefoot Runners: Is it still a run if you’re not lacing up beforehand? Said to improve form, the choice to ditch your sneaks and go barefoot is inspired by our ancestors. The theory is it will help avoid injury and improve performance.

Elite: These runners don’t just talk the talk, they run the run. No matter the distance, they’ll run it—and fast.

Triathlete: Not only do these runners run, they also swim and bike. All in one race.

Ultramarathoner: These extremely skilled runners take on races clocking in at 50 miles, 100 miles, 50K, or even 100K. The most popular ultramarathon ix the 56-mile Comrades Marathon.

Race Lengths

400 Meters: One lap around a track.

5K: 3.1 miles.

10K: 6.2 miles.

Half-Marathon: 13.1 miles.

Marathon: 26.2 (badass) miles.

Types of Runs

Trail Runs: A run done on a trail, rather than a treadmill or track. Particularly enjoyable in fall, these runs boast great weather and even greater scenery. Just remember to layer up if it’s cold where you are.

Road Race: Just as it sounds, these races are held in the road. Don’t worry about too much traffic. The courses are clearly marked on blocked off roads.

Easy Run: If you can’t hold a conversation while doing one of these, you’re going too fast.

Recovery Run: These are shorter and slower runs completed within the 24 hours after a big race. This is meant to get your body used to running in a fatigued state—something you’ll be thankful for towards the end of your next marathon.

Speedwork: Runs all about improving speed. Think hill sprints, intervals, and tempo runs.

Intervals: Alternating between high and low intensity (speeds) throughout a run.

Hill Sprints: Also known as hill repeats, these drills will have you going at a 5K pace up a hill and a recovery pace down a hill. Then up and down again…and again. These workouts improve strength and speed.

Pick-Ups: Segments of increased speed in an existing run. Same course, same deal, just an increase in speed every once in awhile.

Hitting the Wall: Not a type of run per se, but a term for what happens when a runner feels as if they can’t go on during a race. Usually indicates he or she didn’t see it coming.

Kick: The last push a runner gives at the end of a race, increasing their speed to the finish line.

Splits: When a race’s time is divided into smaller parts (typically miles). If a runner runs an entire race at the same pace, they should have an even split. If they have a negative split, they ran the second half faster than the first.

Acronyms

BPM: Beats per minute, or heart rate. This is the number of times your heart beats within a minute. Runners will often have a target BMP for a workout. Quick tip: To find your heart rate, place your pointer and middle finger along your pulse (neck or wrist). Count the amount of beats in six seconds, then multiply by ten.

BQ: Boston Qualifier. If someone is a BQ they’ve achieved a race time that grants them entry to the Boston Marathon, the world’s oldest marathon. Currently, the qualifying standards for men are between 3:05:00 and 4:55:00. For women, the times range from 3:35:00 to 5:25:00 (both depending on age).

CR: Course record, or a runner’s fastest time on a given course.

DNS/DNF: Did not start/did not finish. Either will appear in race results when a runner did not start or finish the race.

DOMS: Delayed Onset Muscle Soreness. Also known as the reason you can’t make your way up the stairs the morning after an intense run. This can set in 24-72 hours post-run and is totally normal—just have your Epsom salts and foam rollers ready.

ITBS: Iliotibial Band Syndrome. This painful injury occurs when your connective tissue rubs against your thighbone. Need relief? Try stretching, massaging, foam rolling, and gentle strength training.

LSD: No, not that one. In this case, the acronym stands for long slow distance. Exactly like it sounds, it’s a long run at a steady pace.

MUT: Mountain/ultra/trail runner.

PB: Personal best (or, in some cases, peanut butter).

PR: Personal record, or one’s fastest time for a given distance.

Equipment

Dreadmill: A nickname for the treadmill, typically used by those forced to run inside due to weather or lack of time. But, there are actually a ton of perks to running on the belt, like less force on your joints and great speedwork training.

Minimalist Shoes: Generally very lightweight, these shoes have very little structure or support. Rather, they’re flexible and have far less cushion than your average sneaker.

Maximalist Shoes: Opposingly, these shoes have much more support and cushion. That doesn’t necessarily mean they’re chunky, though.

Compression Sox: Used post-run, these tight knee-high socks help speed up recovery. Some runners also wear them during races in attempt to get oxygen to their leg muscles faster.

Running Tights: Live in a cold climate? Stock up on these. Runners who experience a dip in temperature and still want to run outdoors will wear these spandex leggings under their pants to keep them warm.

Moisture-Wicking Clothing: Non-cotton clothing that helps keep sweet away from the body and bring it to the fabric’s surface where it evaporates.

Foam Roller: A foam cylinder tool used pre- or post-workout to increase flexibility, speed up recovery, and increase circulation.

Fuelbelt: Sort of like a fanny pack, a fuelbelt can hold a runner’s water, snacks, phone, and wallet.

Physio

Endurance: The body’s ability to endure stress during an aerobic activity, like running. Endurance training takes place when a runner wants to increase their distance and speed.

Anaerobic Threshold: Also known as the lactate inflection point, this is the point in intensity where lactic acid begins to build up in your muscles and bloodstream. When you run at this speed it should be challenging, but not uncomfortable.

VO2 Max: Also known as aerobic capacity, this is the maximum amount of oxygen your body can use during intense exercise. As your aerobic capacity increases you will be able to run faster and further.

Hypoxic: This is when you just want to hit the ground running, but can’t breathe after two minutes of sprinting. Hypoxic is a condition in which you’re deprived of oxygen at the tissue level. In short, your lungs haven’t caught up with the rest of you yet. Scale it back a bit and build up your speed.

Chafing: To put it simply, chafing happens when sweat and fabric rub against the skin, causing painful rashes. Most runners suggest covering yourself in Vaseline or Bodyglide before getting dressed to avoid this.

Shin Splints: Pain on or around your shinbones. Treat with ice and rest ASAP, then consider buying some new running shoes.

Runner’s Knee: This is pain isolated on or around the kneecap. Also called Patellofemoral Pain Syndrome (PFPS), this usually feels like the knee is “giving out.”

Runner’s High: The feeling of euphoria a runner might get during or after a run. Added bonus: There’s usually also a decrease in discomfort, too!

 

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.

The city of Boston is set to welcome back one of its most celebrated champions as Kenya’s Sharon Lokedi headlines a world-class field for the 2026 B.A.A. 10K presented by Mass General Brigham Cancer Institute on June 21.

Fresh from another remarkable victory at the Boston Marathon in April, Lokedi returns to the streets of Boston and Cambridge carrying both momentum and confidence as she aims to defend the title she captured in dominant fashion last year.

The two-time Boston Marathon champion has developed a special connection with the historic race city. In 2025, she produced a course-record performance of 2:17:22 to win the Boston Marathon before returning this year to claim another victory in 2:18:51, the second-fastest winning time in the event’s storied history. Her success has cemented her status as one of the premier road runners in the world.

Lokedi will be making her first competitive appearance since her marathon triumph and arrives as the reigning B.A.A. 10K champion after clocking 31:39 over the challenging 6.2-mile course in 2025.

“Boston has become a very special place for me,” Lokedi said ahead of the race. “The atmosphere created by the fans and the community is unlike anywhere else. I’m excited to return and give everything I have to defend my title.”

The women’s race promises to be highly competitive. American Olympian Rachel Smith, who finished second at the Boston 5K in April, leads the domestic challenge. Kenya’s strong contingent includes African 10,000m champion Gladys Kwamboka, former B.A.A. 10K runner-up Stacy Ndiwa, and experienced road racer Viola Cheptoo. British Olympian Jessica Warner-Judd adds further international depth to a field packed with proven performers.

The men’s race is equally impressive, featuring elite athletes from 13 nations.

Ethiopia’s Dawit Seare enters as one of the leading contenders after capturing the 2025 Boston 5K title and bringing the fastest 10K personal best in the field at 27:21. Kenya will be represented by an accomplished group led by Alexander Mutiso, winner of the 2024 London Marathon and runner-up at last year’s New York City Marathon.

Patrick Kiprop also arrives in outstanding form after securing victory at the prestigious BolderBoulder 10K on Memorial Day, while Alex Masai returns looking to continue his strong record in Boston. Masai recently finished ninth at the Boston Marathon and has earned three top-ten finishes at the B.A.A. 10K.

Among the international stars making their mark is South Africa’s Adriaan Wildschutt, who makes his race debut after an impressive season highlighted by victory at the NYC Half Marathon in 59:30. Ethiopia’s Olympic bronze medallist Hagos Gebrhiwet adds further quality to the field, bringing a wealth of championship experience and previous success in Boston.

Canadian national 10K champion Andrew Alexander, two-time U.S. Olympian Hillary Bor, marathon standout Ryan Ford, and reigning USA 25K champion Andrew Colley complete a field stacked with talent and depth.

With defending champions, Olympic finalists, national champions and rising stars all converging on Boston, the 2026 B.A.A. 10K is shaping up to be one of the most competitive editions in recent memory. For Sharon Lokedi, however, the mission is simple: return to the city where she has repeatedly excelled and add another memorable chapter to her growing Boston legacy.