The running glossary

A protective balm or petroleum jelly applied to friction-prone areas before running to prevent chafing.

Training sessions or races conducted on two consecutive days.

A facility provided by race organizers to store participants' personal belongings before the race begins.

A chest number or paper identifier assigned to a runner, equipped with a timing chip.

A fluid-filled pocket on the skin caused by friction from socks or shoes — a runner's most common post-long-run souvenir.

The slang alternative to Hitting the Wall: a sudden, dramatic collapse in energy and performance caused by completely exhausting glycogen reserves.

The number of steps taken per minute (steps per minute / SPM) while running.

A strategy of increasing carbohydrate intake in the days preceding a race to maximize energy (glycogen) stores.

Skin irritation or abrasions caused by friction between skin or clothing while running (commonly on the armpits, thighs, or groin).

Designated areas along the route where spectators gather to cheer for the runners.

A runner's net elapsed time recorded individually using a timing chip/tag from the moment they cross the start line to the finish line.

Specific checkpoints along the route that have designated cut-off times. Runners reaching a checkpoint after the COP time will be stopped or swept.

Staging areas at the start line grouped by estimated finish times to prevent overcrowding at the start of the race.

The maximum time limit allowed by event organizers for runners to complete the entire race distance.

The status of a runner who started the race but did not reach the finish line (e.g. due to injury or exceeding the COT/COP).

The status of a runner who registered but did not cross the start line to begin the race.

The muscle pain and stiffness felt 24 to 72 hours after particularly strenuous runs, hard intervals, or a marathon.

The status of a runner who is disqualified for violating race rules.

A low-intensity, relaxed run (at a pace where you can comfortably hold a conversation without getting winded).

Your actual running speed excluding stationary time (like waiting at crowded water stations or stopping at traffic lights during training).

The total time that has passed from the moment the race or workout officially starts until you stop your watch, regardless of whether you were running or standing still.

The total cumulative vertical ascent climbed over the course of a route (crucial for both trail runs and hilly road races like those in Bandung).

A high-carbohydrate nutritional gel consumed during a race to provide quick energy.

A running strategy maintained at a consistent and constant pace throughout the entire course.

A continuous running workout that randomly alternates between fast and slow speeds ("speed play").

How the foot lands on the ground (forefoot strike, midfoot strike, or heel strike).

A casual running event (typically 3K–10K) focused on fitness and entertainment.

The total race time calculated from the moment the starter pistol/siren sounds until the runner crosses the finish line. This time is typically used to determine podium winners.

Repeatedly running uphill at a hard effort to build leg strength and aerobic capacity.

A condition of extreme physical and mental fatigue caused by depleted glycogen stores, commonly experienced in the final kilometers of a marathon.

A specialized running vest equipped with water bladders/bottles and storage pockets for gear.

A training method alternating between periods of high-intensity running and rest/recovery.

A friendly crew mate who voluntarily sacrifices their own target to pace, drag, and mentally support you across the finish line.

A race course designed in a closed circuit that runners must complete for a set number of laps.

A long-distance training session run at a comfortable, relaxed pace to build cardiovascular endurance.

A running strategy where the second half of the distance is run faster than the first half.

A unit of running speed measured in minutes per kilometer (min/km). Example: a 6:00 pace means taking 6 minutes to cover a distance of 1 km.

A wristband printed with split times per kilometer corresponding to a target finish time, helping runners stay on track mid-race.

An experienced runner assigned to run at a consistent pace to help participants achieve specific target times.

A runner's fastest recorded time for a specific distance in their career.

A scenario where the first half of the distance is run faster, followed by a decline in pace during the second half.

The natural inward rolling movement of the foot upon landing (overpronation if excessive, underpronation/supination if insufficient).

An elastic waist belt used to clip on your BIB number so you don't have to pierce safety pins through your running shirt.

A technical presentation covering route details, safety procedures, and race facilities hosted by organizers.

A very slow, short run performed the day after a hard workout or long run to promote blood flow and muscle recovery.

A running event held on paved roads.

A feeling of euphoria, relaxation, and reduced pain perception experienced during or after running due to the release of endorphins.

A very short, ultra-easy run done a day or two before a race to loosen up tight legs and test race-day gear.

Signature group training sessions conducted before the sun rises while the city is still quiet.

The official race vehicle trailing at the very back of the pack to pick up runners who have been disqualified, retired (DNF), or missed the COT/COP.

Race staff or vehicles at the back of the pack designated to ensure course safety and pick up runners unable to continue (DNF).

The reduction of training volume leading up to race day to rest muscles and replenish energy stores.

A runner's goal time or intended total duration for completing a specific distance.

A workout run at a sustained, moderate-to-high pace near the lactate threshold.

A notoriously steep incline on a familiar training route or race course that demands mental grit and a shift in running form.

An off-road running event traversing natural terrain such as forests, mountains, dirt paths, or rocks.

A running race covering distances greater than a standard marathon (more than 42.195 km, such as 50K, 100K, or 100 miles).

The maximum amount of oxygen the body can utilize during intense exercise (a key indicator of aerobic fitness).

Stations along the course providing drinking water, electrolyte drinks, nutrition, and basic medical aid.

A classic marathon predictor workout consisting of repeated 800-meter intervals where the minutes-and-seconds time equals your goal marathon hours-and-minutes time.