RUNNING GLOSSARY

A widely used guideline that weekly mileage should not increase by more than 10% from one week to the next. Helps prevent overuse injuries by allowing the body to adapt gradually to increased training load. A simple but effective injury prevention tool.

Ted McDonald — a prominent figure in the barefoot running movement, featured in Born to Run. Founder of Luna Sandals. Learned to run in sandals from the Tarahumara runner Manuel Luna, after whom the brand is named. A key influence on the minimalist running community.

A 2009 book by Christopher McDougall about the Tarahumara people of Mexico's Copper Canyon and their ability to run ultramarathons in thin sandals. Widely credited with sparking the global minimalist running movement. Essential reading for any UR member.

The number of steps per minute while running. Elite runners typically run at 180 SPM or above. Increasing cadence reduces ground contact time and impact forces on each landing. The single most impactful form variable for most runners.

Swedish for "speed play". An informal training method involving unstructured variations in pace during a run — mixing easy jogging with faster efforts based on feel rather than a set structure. Good for introducing speed work without the rigidity of track intervals.

The difference between your maximum heart rate and your resting heart rate. Used in the Karvonen formula to calculate personalised heart rate training zones. A higher HRR generally indicates better cardiovascular fitness.

The difference in height between the heel and forefoot of a running shoe. Conventional running shoes have a drop of 8–12mm. Minimalist shoes have 0–6mm. Higher heel drop encourages heel striking and weakens calf and Achilles over time.

A traditional sandal style originating from Mexican indigenous cultures, famously worn by the Tarahumara ultra-runners described in Born to Run. The design — a thin sole secured by a simple lace system — inspired the modern running sandal movement. Several UR members run in huarache-style sandals.

A method for calculating heart rate training zones using both max HR and resting HR. Formula: Target HR = Resting HR + (% × HRR). More personalised than simple max HR percentage calculations. Recommended for most runners.

The exercise intensity at which lactic acid begins to accumulate in the blood faster than it can be cleared. Training at or near LT is highly effective for improving race pace. Corresponds roughly to Zone 4 heart rate or a comfortably hard sustained effort.

The average heart rate during a 30-minute all-out time trial effort. Used as the basis for Joe Friel's 7-zone heart rate training system. More accurate than max HR-based zone calculations for many runners.

Maximum Aerobic Function heart rate — developed by Dr Phil Maffetone. Calculated as 180 minus your age (with adjustments for training history). The ceiling for easy aerobic training. Running at or below MAF builds aerobic capacity without accumulating fatigue. Central to the OYF philosophy of building a large aerobic base.

The medical term for shin splints — pain along the inner edge of the shinbone. Caused by repeated stress on the bone and surrounding tissue. Accounts for up to 16% of all running injuries. Associated with rapid mileage increases and poor biomechanics.

The book and methodology by Keith Bateman and Heidi Jones that underpins Urban Runner's philosophy. The central idea: most running injuries are caused by poor technique and inappropriate footwear, not running itself. Fix both and runners can improve into their 50s and beyond.

The structured organisation of training into phases — base, build, peak, taper — to ensure progressive overload and adequate recovery. Prevents plateauing and reduces injury risk. The foundation of all structured training plans.

The thick band of connective tissue running along the bottom of the foot from heel to toes. Acts as a shock absorber. When overloaded or weakened, becomes inflamed — causing plantar fasciitis, one of the most common running injuries.

The natural inward rolling of the foot upon landing. Mild pronation is normal and beneficial as a shock-absorbing mechanism. Over-pronation is when the foot rolls excessively inward, often associated with flat arches. The OYF view: foot strengthening corrects over-pronation more effectively than motion-control shoes.

The body's ability to sense its own position and movement. Running in minimalist shoes and on varied surfaces improves proprioception, enhancing balance, stability, and landing mechanics. Often diminished by thick-soled cushioned shoes that dampen ground feedback.

How efficiently a runner uses oxygen at a given pace. Two runners with identical VO₂ max values can have significantly different performance based on running economy. OYF technique improvements can improve running economy dramatically, delivering the same performance gains as a higher VO₂ max.

Short controlled accelerations of 80–100 metres at roughly 90% effort, with full recovery between each. Done after an easy run or before a key session to activate fast-twitch muscles and improve running form. Not a sprint — the emphasis is on relaxed, quick turnover.

The reduction of training volume in the 1–3 weeks before a race to allow the body to fully recover and consolidate fitness gains. Mileage is reduced by 30–50% but intensity is maintained. Many runners feel worse during taper (taper madness) before feeling better on race day.

A sustained run at lactate threshold pace — comfortably hard, roughly the pace you could hold for about an hour in a race. Typically 20–40 minutes in duration. One of the most effective training sessions for improving race performance.

A value developed by Jack Daniels that combines VO₂ max with running economy into a single training metric. Derived from race performances. Used to set training paces across all zones. Not the same as true VO₂ max — typically runs 5–7% lower than lab-measured values.

The maximum rate at which your body can consume oxygen during exercise. Expressed in ml of oxygen per kg of bodyweight per minute. The gold standard measure of aerobic fitness. Typical recreational runners: 35–50. Elite runners: 60–85+.

A shoe design where the heel and forefoot are at the same height — no elevation difference. Encourages midfoot or forefoot landing rather than heel striking. A key characteristic of OYF-compliant minimalist footwear.