100 Meters (100M): Shortest Sprint Race in Outdoor Track and Field (equivalent to 109 yards). Runners will typically start out of blocks, no stagger. 10K : 10,000 meters; 10 kilometers; 6.2 miles

1500 Meters or 1500m : 3 3/4 laps of track; called the "metric mile"

15K or 15,000 meters : 15 kilometers = 9.3 miles

16 MINUTE CLUB : Any individual that breaks 17 in a cross country race of at least 3.0 miles.

19 MINUTE CLUB : Any female that breaks 20 in a cross country race of at least 3.0 miles
TOP
2 Miles : Approximately 8 laps of a regulation 400 Meter track; 3218m

20 MINUTE CLUB : Any female that breaks 21 in a cross country race of at least 3.0 miles.

200 Meter or 200m : Half a lap of a regulation track. The start is typically staggered to make-up for the shorter distance/advantage a runner in an inside lane would have over a runner in an outer lane. At this date (12 - 13 - 04), no athlete has ever run a 200 Meter race in under 20 seconds from lane one.

3000m - 1.864 miles

40-30-30 - Dietary regimen where a runner gets 40% of calories from carbohydrates, 30% from fats and 30% from protein

400m - 1 lap around track, also called a "quarter" because it is very close to one-quarter of a mile in distance. The 400 Meter is typically run in lanes from a staggered start.

4 MINUTE CLUB : Any individual that breaks 5 in the 1600 in track & field.

5K or 5,000 meters : 5 Kilometers; 3.1 miles

5 MINUTE CLUB : Any female that breaks 6 in the 1600 in track & field.

800m : Approximately a half-mile; 2 laps around track. Typically, runners will run the first curve in their lanes.

8K or 8000 Meters : 4.97 miles ABS : Abbreviation for abdominal muscles. TOP

ABSOLUTE STRENGTH : The maximum amount a person can lift in one repetition.

ACCELERATION ZONE : Utilized in relays where the legs of the relay are 200 meters or less. The zone lengthens the area relay teams can utilize to successfully pass the baton. (adds approximately 11 yards/10 meters to the exchange zone).

ACQUIRED AGING : The acquisition of characteristics commonly associated with ageing, but are caused by immobility or sedentary living.

ACTIVE STRETCH : Muscles are stretched using the contraction of the opposing muscle, (antagonist). For an example stretching the triceps, requires the biceps to contract.

AEROBIC CAPACITY : Another term for maximal oxygen uptake (VO2 Max).

AEROBIC CONDITIONING : Training that improves endurance

AEROBIC EXERCISE (with oxygen): Activity in which the body is able to supply adequate oxygen to the working muscles, for a period of time. Running, cross-country skiing and cycling are examples of aerobic activities.

AMENORRHEA : The absence of menstrual periods

AMINO ACIDS : Twenty- two basic building blocks of the body that make up proteins.

ANABOLIC STEROID : Synthetic chemical that mimics the muscle building characteristics of the male hormone testosterone. ERR Strongly encourages all runners to avoid the use of substances in this category. Please report any trainer, doctor, or physical therapist recommending these substances to the governing bodies of your sport, as well as to your fellow athletes.

ANAEROBIC EXERCISE (without oxygen): Activities in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen, resulting in lactic acid build up. Short bursts of "all-out" activities such as sprinting or weightlifting are anaerobic (the lungs cannot physically intake the oxygen required to sustain the level of performance).

ANAEROBIC THRESHOLD : The point at which you begin working your muscles without oxygen, from an aerobic level, believed to be at about 87% of your Maximum Heart Rate.

ANCHOR LEG: The last runner in a relay.

ANTIOXIDANTS : Vitamins A, C and E, along with various minerals, which are useful to protect the body from "free radicals". Free radicals are unstable cells, which react with each, naturally created in the body, and also caused by factors such as smoking and radiation. Free radicals may cause cell damage, which leads to disease.

ASSIMILATION : The process in which foods are utilized and absorbed by the body.

ATROPHTY - Withering away. Decrease in size and functional ability of tissue or organs.

BASAL METABOLIC RATE (BMR): Metabolic rate at rest, your bodies working output.

BANNISTER, Roger : The first person to break the 4 Minute Mile. A True Gentleman among men. TOP

BIOMECHANICS : Study of the function of the body in relation to movement; especially important for repetitive movement sports like running; poor biomechanics can lead to injury.

BLOCKS: Also referred to as starting blocks. A device used in shorter distances (100 Meter, 200 Meter, 400 Meter, etc.) to assist runners in their start.

BODY COMPOSITION : Usually relating to the percent of the body comprised of lean tissue (bone, muscle, water, etc.) or fat tissue; 17% or less body fat is recommended for men; 24% or less body fat is recommended for women

BONE DENSITY : Soundness of the bones within the body, low density can be a result of osteoporosis.

BONK : Another term like "hitting the wall"; a state of exhaustion when glycogen stores are depleted, blood glucose (sugar) levels are low and the only exercise that can be performed is slow running; typically occurs at around the 20 mile point in the marathon

BURN : As in "going for the burn."  In endurance exercise, working muscles until lactic acid build-up causes burning sensation. Runners will experience this when running up a long hill at a rapid pace.  TOP

CARBOHYDRATE : Compounds that contain carbon, hydrogen and oxygen used by the body as a fuel source. Two main groups are sugars and starch. 

CARBOHYDRATE LOADING : Increased consumption of carbohydrates in liquid or food form normally three days prior to an endurance type event (approximately 60-70% of total calories).

CARDIOVASCULAR TRAINING : Physical conditioning that strengthens heart and blood vessels, the result of which is an increase in the ability for your body muscles to utilize fuel more effectively resulting in a greater level of exercising.

CHUTE : typically found at the finish line of a race of a longer distance (800 Meters, mile, 1600 Meter Run, a Cross Country Meet or Road Race) with many participants that will assist in the proper scoring/order of finish of the running event.

CLERK OF THE COURSE : Person responsible for recording the name and number of each participant in a race or field event. In races, the Clerk of the Course assigns lanes. In larger meets, if a race participant fails to check into the clerk of the course by the "third and final call," the clerk of the course can scratch that participant from the event.

COOL DOWN :  The body should slow down gradually from a session of vigorous exercise. A proper cool down period is necessary to reduce stiffness and muscle soreness. For runners, this cool down should include jogging and stretching.

CROSS COUNTRY (also called "XC"): A running event in which runners must run a course consisting of varying terrain. The typical High School Course is 3.1 miles (5K). A cross country team has seven runners. 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 : Activities such as swimming and cycling that are used to increase conditioning and injury prevention for running or as a means of adding variety to workout schedule

CRUISE INTERVALS : Type of workout to improve the lactate threshold; usually repetitions of 800 meters to 2-miles performed at the lactate threshold speed (75-90% of race pace) with short recoveries.

CUSHIONING: The ability of a shoe to minimize the shock of running; while all running shoes have cushioning, highly cushioned shoes are usually designed for under-pronators (or supinators) who need additional shock absorption and maximum flexibility

CRUNCHES : Abdominal exercises . Sit-ups done on the floor with legs on bench, hands behind the neck. TOP

DECATHLON: An Athletic Event in which competitors complete in 10 events. Points are awarded to the athletes based on individual performance (not place). The event is held over two days and typically includes the following events: (First day) 100 Meter, Long Jump, High Jump, Shot Put, 400 Meter; (Second day) 110 High Hurdles, Javelin (sometimes replaced by Triple Jump), Pole Vault, Discus, 1600 Meter Run.

DEHYDRATION : Excessive fluid loss from the body, normally from perspiration, urination, evaporation or being sick.

DISCUS : a field event in which a participant throws a disc shaped object (the Discus is to be: Boys- 1.6 Kilograms and a diameter of 209mm; Girls - 1.0kg and a diameter of 180mm) from a throwing circle 2.50 meters in diameter. Competitors are given at least three attempts. If finals are held, competitors are given three additional throws.

DNF : Stands for "did not finish" and describes a runner who drops out of a race. TOP

EASY RUN : A slow run. The pace should be one at which you are able to carry on a light conversation.

ELECTROLYTES : Capable of conducting electricity in a solution. Used in many body activities, potassium, sodium and chloride are all forms of electrolytes.

ENDORPHINS : Chemicals in the brain which create a feeling of euphoria; said to be the cause of the "runner's high"

ENDURANCE : Ability of a muscle to produce force continually over a period of time. A runner's ability to run for a long period of time.

EXCHANGE ZONE : The area allotted to relay teams in which the baton must successfully be passed from one team member to the next (the zone is 20 meters/22 yards long). The runner receiving the baton must stand inside this zone and have the baton prior to the baton exiting the zone.

EXERCISE TOLERANCE : Factors such as fitness level, health, age, and developmental level of individual participants must be considered.

EXTENSION : Body part (i.e. hand, neck, trunk, etc.) going from a bent to a straight position, as in leg extension.

FARTLEK : Swedish word for speedplay; workout includes faster running mixed with slower running; adds variety to training and can be performed in any setting. TOP

FAST TWICH: Type of muscle fiber (cells which compose the muscles) which contract rapidly and powerfully but fatigue quickly

FIELD EVENTS : an event at a track and field meet not timed, but measured. The events include Jumps (long jump, high jump, pole vault, triple jump) and Throws (Shot Put, Discus, Javelin).

FLEXIBILITY : (ROM) Range of movement in a joint or group of joints.

FLIGHT : In track and Field, the term refers to a group of competitors in a field event. If a large number of competitors are entered in an event, they may be divided into a flight (8-12) so that the time between their attempts (throws or jumps) is reduced. TOP

GLUCOSE : The basic fuel of the body, the simplest sugar molecule and main sugar found in the blood stream.

GLYCERNIC INDEX (GI): A measuring system to find the extent of which various foods raise the blood sugar level. The benchmark is white bread, which has a GI of 100. The higher the score, the greater the extents of blood sugar raise. E.g. Dextrose scores 138 (HIGH) whereas fructose 31 (LOW).

HALF-MARATHON : 13.1 miles; 21.1K TOP

HALF-MILE : 804.5 meters; approximately 2 laps around track

HAMSTRING STRAIN : Micro-tears of the large muscles of the back of the thigh; can be treated by ice and stretching and strengthening exercises.

HARMFUL SUBSTANCES :  substances such as tobacco, alcohol, and drugs will decrease the body's capacity to perform its minimum normal functioning and do physical activity successfully.

HEART : Not just an organ in the body, this is one piece to racing that can not be factored into an equation or talent. Races can be won purely on the drive of an individual. A piece to a race that can not be taught, it can only be found.

HEART RATE : Contraction of the heart usually measured as beats per minute

HEART RATE MONITOR : A device that measures the electrical activity of the heart (heart rate); usually consists of a chest strap and watch-like wrist receiver.

HEPTATHLON : A Girls event consisting of 7 events held over two days. First Day: 100 Meter HH, High Jump, Shot Put, 200 Meter Dash; Second Day - Ling Jump, Javelin, 800 Meter Run. In areas not supporting the Javelin event, the Discus is substituted.

HIGH JUMP : a field event in which competitors are given three attempts to clear a bar. Three failed attempts, result in the competitor being eliminated from the event. The games committee determines the opening height the bar is initially set. The competitor may attempt to clear the bar in any manor, provided the take-off is from one foot.

HILLS : Workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity. Sprinters consider this a speed workout for the guys who are slow (but can run all day).

HURDLE: An obstical (with a bar at the top about 2 ¾" in width) a runner must clear by striding or jumping. The height of the bar varies depending on the event (high hurdles:36 inches high, intermediate hurdles: __"; low hurdles: 30 inches high). An athlete must make a bona fide attempt to clear the hurdles (cannot run around it or intentionally knock it down, or impede a different runner). TOP

IAAF : International Amateur Athletic Federation; world-wide organization that governs running .

INSOLE : The removable inner part of a running shoe that sits on top of the midsole and provides cushioning and arch support

INTENSITY : Degree of effort or exertion

INTERVAL TRAINING : A training run that incorporates a number of runs (usually of the same distance) completed during a set span of time. The amount of rest period is typically determined by the amount of time remaining (ie: 400 Meter Intervals at 2 minutes. Every 2 minutes the runner will run 400 meters. If the runner completes the 400 meters in 1:30, they have 30 seconds to rest).

IOC : International Olympic Committee; world-wide organization which governs the Olympic Games TOP

JOHNSON, MICHAEL : The first man to be ranked number one in the world at both 200m and 400m. Johnson had won 54 straight finals at 400m and had not been beaten at that distance in seven years heading into the 1996 Olympics. He had no trouble in the Olympic final, winning by ten metres, the largest margin of victory in the event in 100 years. Three nights later, Johnson raced in the 200m final. He ran a phenomenal 19.32 to defeat Frank Fredericks of Namibia by four metres. In 1999, Johnson broke the 11-year-old 400m world record with a time of 43.18 seconds. He went to the Sydney Olympics in 2000 having won the 400m at the last four world championships. He won again in the Olympic final to become the first man to win the 400m twice. Finally, he anchored the U.S. 4x400m relay team to victory to bring his career gold medal total to five.

JUNK MILES : Miles that a runner runs in the course of his/her training that adds to the base while not specifically included in the workout totals (warm-up and cool down miles). This mileage can be useful in increasing endurance.

JURY OF APPEALS : If appointed, the jury of appeals serves as the final board of appeals at a meet for any infraction. A coach can first appeal to the meet's referee. If the resolution is not satisfactory to the coach, then the appeal is made to the Jury of Appeals. TOP

KICK : A finishing sprint at the end of a race

KINESIOLOGY : Study of muscles and their movements.  TOP

LACTIC ACID : A substance caused by anaerobic training of the muscles, a build up prevents continuation of exercise, and a good example is 400 meter runners. Watch how they slow down during the last 100 meters of the race. 

LANE : The standard Lane width on a regulation track is 42 inches.

LATERAL : Referring to the outer side (or little toe side) of a shoe

LAT's : Abbreviation for Latissimus dorsi, the large muscles of the back that move the arms downward, backward and in internal rotation.

LEAN BODY MASS : Everything in the body except for fat, including bone, organs, skin, nails and all body tissue including muscle. Approximately 50-60% of lean body mass is water.

LEWIS, CARL : won 9 Olympic gold medals; 4 in 1984 (100m, 200m, 4x100m, LJ), 2 in '88 (100m, LJ), 2 in '92 (4x100m, LJ) and 1 in '96 (LJ); has record 8 World Championship titles and 9 medals in all; Sullivan Award winner (1981); two-time AP Athlete of the Year (1983-84).

LIGAMENT : Strong, fibrous band of connecting tissue connecting two or more bones or cartilage or supporting a muscle, fascia or organ.

LONG JUMP: a field event in which competitors attempt to jump the farthest. A successful jump is one that the take-off is from one foot and the competitor leaves the ground behind the take-off Board. Competitors are typically given three jumps. If flights are used, competitors are given three additional attempts. TOP

MARATHON : a distance of 26.2 miles, or 42.2K. The event is named after the Historic battle of Marathon in which the Greeks defeated the Persians. Afterwards, a warrior ran from the plains of Marathon to Athens to inform the citizens of the victory.

MASTER : A runner 40 years of age or older

MAXIMUM HEART RATE (HRmax ): The highest number of contractions your heart can make in one minute.

MEDIAL : The inner side (or arch side) of a shoe

MEDIAL POST : Denser midsole material (often gray) added to the medial (or arch side) of the midsole to provide stability and control excessive pronation. Denser CM-EVA foam, TPU device, or combinations of the two, on the inside edge of the shoe to curb pronation.

MEET DIRECTOR : The person who supervises the meet to ensure that the meet is run smoothly. Metric Mile : 1500m, the international racing distance closest to the imperial mile; see "1500m"

MILE: 1609 meters; approximately 4 laps around track

MINERALS : Essential nutrient of body; must be ingested in the correct amounts in the body; aid in the processes which use the other nutrients and compose some of the structures of the body; may be obtained through diet or supplementation; overconsumption can be toxic

MOTION CONTROL : The ability of a shoe to limit overpronation and provide stability.

MUSCLE : Tissue consisting of fibers organized into bands or bundles that contract to cause bodily movement. Muscle fibers run in the same direction as the action they perform.

MUSCLE SORENESS : Pain, stiffness, and soreness in a muscle due to microscopic tears of the muscle usually due to doing more work than the muscle is used to (also called DOMS or delayed onset muscle soreness) TOP

NEGATIVE SPLITS : Running the second half of a race faster than the first half

NUTRITION :   The body requires appropriate quantity and quality of foods and a balance of caloric intake with exercise. TOP

OLYMPICS : Competition held once every 4 years; highest goal for most runners

ORDER OF EVENTS : The order in which events are held at a track meet.

ORTHOTICS: Inserts placed inside shoes to correct biomechanical problems.

OUTSOLE : The bottom-most layer of most running shoes; the layer that contacts the ground and provides traction

OVERLOAD :  An exercise session must be conducted at a level vigorous enough or intense enough to cause changes.

OVERPRONATION: The excessive inward roll of the foot; overpronation can be controlled through the use of motion control shoes and/or orthotics

OVERTRAINING : Condition when runner trains too much too soon and leads to fatigue, injury and/or burn-out.

OWENS, JESSE : One of the world's greatest olympic athletes. Known for once breaking 3 world records and tieing a fourth in a 70 minute time span. Was well known for his sprinting (100, 200) and jumping (LJ).

OXYGEN DEBT : A state where the energy demand is greater than what can be provided by oxygen thus inducing heavy breathing to consume more oxygen. TOP

PACE : Measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a marathon.

PARTIAL REPS : Performing an exercise without going through a complete range of motion either at the beginning or end of a rep. 

PENTATHLON: An event in which the athlete competes in five events (Boys: Long Jump, High Jump, 200 Meters, Discus, 1600 Meter run; Girls: 100 Meter HH, High Jump, Shot Put, Long Jump, 800 Meter Run).

PERFORMANCE BENEFIT : Improvements in physical fitness as a result of exercise.

POLE VAULT : A Field event in which a competitor attempts to clear a bar using a pole. The pole may be made of various materials but may not a competitor may not use a pole not rated for his weight. Each competitor is given three attempts to clear the bar. Three failed attempts in-a-row, shall result in being eliminated from the event.

POWER: Strength + speed. 

PROGRESSION :  The intensity, frequency, and/or duration of each exercise session must be increased over a period of weeks and months to continue to show improvements.

PR - Personal Record. An athlete's best performance in a certain race or field event.

PREFONTAINE, STEVE : During his brief 24-year life-span, Steve Prefontaine grew from hometown hero, to record-setting college phenomenon, to internationally acclaimed track star. In a similar span of years since his death in 1975, Pre has become the stuff of enduring legend. Two movies were made about him, including "Without Limits".

PU - Polyurethane foam. Durable foam used for cushioning. TOP

QUADS : Abbreviation for quadriceps femoris muscles, muscles on top of the legs, which consist of four parts (heads).

QUARTERS : Jargon for a quarter mile or 400 meters; often used when describing workouts where runners run 400-meter (or quarter) repeats. TOP

RECOVERY:    The body requires an interval of time and periods of rest and sleep to recover from a vigorous exercise session. The amount of time needed for recovery is less for the physical fit person.

REFEREE : The person directly in charge of activities occurring at the meet. The referee's authority begins once the athletes arrive at the venue and extends until the results are finalized.

REGULARITY :  Exercise sessions must be conducted at regular intervals daily, weekly, and throughout the entire year to maintain or advance value gained from any physical fitness program.

RELAY BATON : A device used in team relays that should not exceed 30 cm (11.83 inches) and the circumference should be at least 4 inches. The Baton must successfully pass from one runner to the next inside the exchange zones for a team to complete the race.

REPETITION : One complete movement of an exercise.

REPETITIONS (reps):  Doing an exercise one time.

REST INTERVAL : Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.

RESTING HEART RATE: The number of times your heart beats in one minute when you body is fully recovered from activity and you are at rest.

ROAD RACES : Running contests over streets; all runners can participate

RODGERS, BILL : " Boston Billy"; has won the prestigious Boston and New York City marathons each 4 times.

RUNNERS's HIGH : Feeling of euphoria some runners feel after a long, hard run or race (see Endorphins)

RUNNER's KNEE : Knee pain usually caused by the knee cap not sliding properly during movement; may be related to muscular imbalances within the thigh muscles; can be treated with strengthening exercises for weak muscles (usually the inner thigh muscle)

RUNNING ECONOMY : The amount of oxygen consumed at a given running speed; a runner who consumes less oxygen at this running speed as compared to another running is said to be more "economical"

RYUN, JIM : Held the Men's High School Mile record for nearly 40 years at 3:55.3TOP

SAMUELSON, JOAN BENOIT : easily one of the all-time great marathoners the world has ever seen. Won the first ever Olympic Women's Marathon.

SECOND WIND : Feeling of more energy and less effort some runners feel after 15-20 minutes of running

SET: Fixed number of repetitions. For example, 10 repetitions may comprise one set.

SHIN SPLINTS : Lower leg injury where there is pain along the shin bone; usually caused by excessive pronation or weak shin muscles; treat with ice and stretching and strengthening exercises; can lead to stress fractures.

SHORTER, FRANK : 1972 Olympic Gold Medalist in the marathon; his victory spurred the running boom of the 1970's

SHOT PUT : Field event in which the participant throws (or "Puts") the shot (which is: Boys - 12 pounds;
Girls - 8 pounds 13 ounces) from a circle with a diameter of 7 feet. Typically, competitors are given three throws. If the event is divided into "flights," competitors are given three additional throws in the finals. A legal throw must be thrown with one hand.

SINGLET : A light weight tank top worn by runners

SLANEY, MARY DECKER : Held 7 separate American track & field records from the 800 to 10,000 meters; won both 1,500 and 3,000 meters at 1983 World Championships in Helsinki, but no Olympic medals.

SLEEP AND REST :  The body requires appropriate quantities of sleep and rest at regular intervals.

SOCKLINER - The innersole of the shoe, which is usually removable.

SPECIFICITY :  The type of exercise engaged in and the particular body parts involved must be selected to meet the needs of the specific component of physical fitness to be developed.

SPEED : Speed can be defined as follows: (Length of Stride X the time between each Step).

SPEED WORK : Short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence.

SPLIT TIMES : Denotes the time it takes to run a portion of a total run (often measured at mile markers or other distinctive points along the way); for example, a runner may run a 7:00 mile split between miles 4 and 5 of a 10K (6.2-mile run).

STAGGARERD STAR: STAMINA : A Runner's ability to combine speed and endurance

STRENGTH TRAINING : Movements against resistance to develop muscular strength; usually weight training/lifting weights

STATIC STRETCH : A stretch that is held within the stretched position for several seconds, without movement.

STRIDES : Short, fast but controlled runs lasting 15-45 seconds followed by full recovery; benefits include faster leg turnover and improvements in running form. TOP

TAPER : Reducing your mileage several days to three weeks before an important race to ensure peak performance on race day

TEMPO RUNS : Type of workout to improve the lactate threshold; usually consists of 15-30 minutes of running at the lactate threshold speed

TENDON: A band or cord of strong, fibrous tissue that connects muscle to the bone.

TPU - Thermoplastic Urethane used in devices to prevent overpronation.

TRACK: Measured oval where races of varying distances are contested; usually measure 400 meters around; 4 laps equals approximately 1 mile (1600 Meters).

TRIATHLON: an event which includes a combination of swimming, cycling and running. TOP

ULTRA-MARATHON : Races longer than a marathon (26.2 miles)

UNDERPRONATION or SUPINATION : The lack of sufficient inward motion of the foot; highly cushioned, flexible shoes are recommended to absorb shock and allow the foot to pronate naturally

UST&F : United States Track & Field. Governing body of United States Track & Field events. TOP

WARM-UP :  The body should be properly prepared just before a vigorous exercise session. Light gradual exercises performed to get the body ready for physical activity, normally a slower version of the activity to follow. For example a light jog before a run. Often followed by stretching of the body.  TOP

XC : Abbreviation for "Cross Country"

ZYGOMATIC BONE : More commonly known as the upper cheek bone.  (We just had to have something under "Z").