Guide to Running Lingo: What Pace, Cadence, Long Run and Other Words That Scare Beginners Actually Mean

You start running — and suddenly you’re in a world where everyone already seems to know everything.

Everyone’s talking about “heart rate zones”, discussing “long run pace”, counting cadence and arguing what’s better — “heel strike” or “midfoot strike”.

You’re standing there wide‑eyed thinking: “can I just go for a run?”

You can. And you should.

And to help you feel more confident — here’s a simple guide to running terms that will help you get to the essence right away.

🏃‍♂️ General running terms

Pace

Your running speed expressed in minutes per kilometer.

For example, a 6:00 pace = you cover 1 kilometer in 6 minutes. The smaller the number, the faster you’re running.

Cadence

The number of steps per minute.

Beginners are usually around 150–165, experienced runners — 170–180. High cadence = short, light steps.

More details — right here.

Distance

A simple one: how many kilometers you’ve run.

Long run

A long workout, usually once a week. It helps build endurance.

For beginners — that’s about 6–10 km, and you don’t need to run it fast.

❤️‍🔥 Heart rate and effort zones

HR (Heart rate)

How many beats your heart makes per minute.

Used to determine your effort level.

Heart rate zones

Dividing intensity according to your heart rate. For example:

• Zone 1 — walking / recovery

• Zone 2 — easy running (the base for weight loss and endurance)

• Zone 3 — moderate running

• Zone 4 — tempo / interval running

• Zone 5 — near maximum, for sprints and hard intervals

You don’t have to know your zones exactly — the main rule: run so that you can still speak in short phrases.

🧠 Types of workouts

Intervals

Running with alternations: 1 minute fast — 1 minute slow.

Great for building endurance and burning a lot of calories.

Tempo run / tempo workout

Running at a moderately hard pace.

The idea is to stay right on the edge of comfortable breathing.

Easy run

The main type of workout for most runners.

Slow, relaxed, at conversational pace.

Fartlek

A mixed run “by feel”: you run however you like — pick up the pace, ease off, speed up again. Fun and unstructured.

👟 Form and technique

Foot strike

How exactly your foot lands when you run:

• Heel — the classic style for most beginners

• Midfoot — a more “economical” technique

• Forefoot/toes — more common for sprinters

Important: there is no single “perfect” technique, the main thing is that nothing hurts.

Posture

Back straight, shoulders relaxed, eyes looking ahead.

Good posture = better breathing and less fatigue.

📱 Tracking and apps

Tracker

Any device or app that records your run.

Examples: Strava, Nike Run Club, Adidas Running, SberZdorovye, Mi Fit.

Run screenshot

A screenshot from your tracker that shows distance, pace, and route map.

On URX you can upload these screenshots to take part in virtual races.

🏅 Virtual races

What are they?

You register for an event, run the distance at any time and in any place, upload a screenshot — and you get your result counted and receive a medal.

Benefits:

• No pressure

• You choose the route yourself

• There’s a clear goal and a deadline

• Community support

• Works like a mini challenge — and keeps you motivated

Where to take part?

On the URX platform — dozens of races every month, from 1 km to a marathon.

🧭 Terms worth knowing (but you don’t have to memorize them right away)

🏁 One last important thing

Don’t worry if you don’t understand all the words.

Even the most experienced runners once googled “what is cadence” and “why do I get a stitch in my side”.

The main thing is that you run. The rest will come with time.

And if you want to feel part of the movement — start simple.

Choose a virtual race on URX, run 2–3 km, upload a screenshot and get your first medal.

No complications — just you and the road.