This glossary provides a quick reference to elements and terms related to training. Each entry consists of a brief description of what it does and in some cases examples.

Aerobic is any reaction that takes place with oxygen. In a race this reaction is muscular exercise. To get moving, muscles need oxygen and the faster you run, the more they consume. We speak of aerobic effort when the muscles receive enough oxygen through breathing (fundamental resistance). When the effort demands more oxygen than we can provide, it is called anaerobic.

Anaerobic exercise is a brief and high intensity activity where the metabolism is carried out exclusively in the muscles and their energy reserves, without using oxygen from breathing.

Joint mobility is identified in the movements that explore the maximum travel of the joints (ankle, knees, hips, elbows, shoulder and neck). It must be done prior to training.

Set of muscle and joint exercises that allow us to warm up, in order to prepare the body for greater physical performance. * go from less to more.

Light jogging in which you’re the person is able to carry on a conversation without feeling fatigued.

This is the time the runner needs to complete 1km.

MAXHR – These are the maximum beats that the heart should beat in one minute, when we perform high intensity exercise.

These are the minimum beats that the heart should beat in a resting state of approximately 5 minutes.

Gymnastic exercises based on gentle contractions followed by relaxation of the different muscles of the body. Stretching seeks to improve flexibility and relaxation ability. It should be done at the end of the training.

Exercise in which the load or speed is increased during a certain time. Ex: 1 minute progressive: increase the speed every 15 seconds until reaching the minute.

It is a training based on changes of rhythm, which can be done on various terrains. The fartlek can be free or encoded. Ex: 1 minute hard for 1 minute soft or 3 minutes hard for 1 minute soft, etc …

It is the maximum amount of oxygen that the body can absorb, transport and consume in a given time.

State of recovery during training, walking or jogging.

Exercise or activity that allows you to speed up the recovery process. (Yoga, swimming, walking, soft spinning).

Number of times the exercises should be performed.