The moment you sign up for your first marathon and find yourself surrounded by other runners, their conversation starts to sound like a foreign language.
"I kept it Zone 2 the whole way. Still waiting on my bib though." If you've ever lurked in a running group chat or listened in on experienced runners, you know the feeling — it's clearly English, but somehow nothing makes sense. For a split second, it feels like an exclusive club you'll never quite belong to.
But here's the good news: these unfamiliar words are actually very simple concepts. The moment running terminology clicks, your relationship with the sport transforms entirely. Master the basics in this guide, and you'll be joining that conversation — not just listening in from the sidelines.
The Basic Units of Speed and Performance
The first numbers you'll encounter in running are the ones that describe how fast you're going and how efficiently you're moving. Once you understand these, you'll be able to look at your own running with a much clearer, more objective eye.
Pace
If cars have speed in mph or km/h, runners have pace. Pace is the time it takes to run one kilometre. If you cover 1 km in 6 minutes 30 seconds, your pace is 6:30 per kilometre — runners often call this "six-thirty." One thing that trips up beginners: unlike speed, where a higher number means faster, pace works in reverse. A smaller number means you're running faster. Running at 5:00 per km is considerably quicker than running at 6:00 per km.
If you're just getting started, a comfortable pace somewhere between 6:30 and 7:30 per kilometre is an excellent place to begin. It builds cardiovascular fitness without putting excessive strain on your joints, and there's no need to push for faster numbers right away. Stay consistent, and you'll notice your pace gradually improving on its own — that's one of the most satisfying rewards running has to offer. The real priority isn't today's number; it's staying in good enough shape to run again tomorrow.
Cadence
Cadence is the number of times your feet strike the ground per minute — essentially, the rhythm or frequency of your steps. Elite marathon runners typically land around 180 times per minute, while most beginners tend to fall closer to 160.
Why does it matter? A higher cadence means a shorter stride. When your stride is too long, your foot lands well out in front of your body, which sends a significant shock up through your knee and ankle with every step. Shorten your stride by increasing your cadence, and that impact spreads more evenly — reducing the shin splints and knee pain that are so common among new runners. (There's an old saying: don't try to run like a stork if you're built like a sparrow.)
That said, there's no need to obsessively chase 180 steps per minute — everyone's body is different. Think of it as a useful reference point rather than a strict target. Most modern smartwatches measure cadence in real time, so it's worth taking a look next time you head out.
Personal Best
The longer you run, the more you'll find yourself genuinely invested in the numbers. Your fastest time ever over a given distance — 5 km, 10 km, half marathon, or full marathon — is called your Personal Best, universally abbreviated as PB.
Breaking your personal best is one of the most powerful feelings in running, and one of the main reasons people keep lacing up. Those ten seconds you shaved off your 5K — that's what gets you out of bed before sunrise.
If you're new to the sport, though, it's worth prioritising the experience of finishing over chasing a specific time. Crossing the finish line without giving up — that is its own kind of personal best, and perhaps the most meaningful one. Times on the clock are a byproduct of enjoying the journey. They tend to follow on their own.
How Should You Run? Training Methods Explained
Running freely and intuitively is always a valid choice. But if you have a goal in mind, varying your training approach based on that goal will help you improve far more quickly and efficiently. Here are the training methods you'll hear about most in the running community.
Jogging
Everyone already knows this word, but jogging is actually the foundation of all running training. It means running at a pace easy enough to hold a relaxed conversation without any real effort. If you can chat comfortably while moving, you're jogging at the right intensity.
The real value of jogging lies in building your aerobic base. Running slowly for extended periods teaches your heart and lungs to deliver oxygen more efficiently — and it's this foundation that makes higher-intensity training possible. Here's something that might surprise you: elite distance runners fill 70–80% of their training volume with easy jogging. Running slow is not lazy. It's arguably the smartest thing you can do.
Heart Rate Zones and Zone 2
As smartwatches have become standard kit for runners, heart rate zone training has become one of the most-discussed concepts in the community. The idea is simple: your running intensity is divided into zones based on your heart rate as a percentage of your maximum heart rate — usually Zones 1 through 5.
Zone 2 sits at roughly 60–70% of your maximum heart rate. At this effort level, you should be able to speak in full sentences without much difficulty. What makes it special is what's happening inside: at Zone 2 intensity, your body shifts toward burning fat as its primary fuel source rather than carbohydrates. That's why Zone 2 training is particularly effective for weight management and long-term cardiovascular health.
There's another benefit: because lactic acid barely accumulates at Zone 2 effort, your muscles recover quickly. You'll be ready to run again the following day without much soreness. For anyone building a consistent running habit from scratch, Zone 2 training is the first thing worth learning.
Long Slow Distance (LSD)
Visit a riverside park on a weekend morning and you'll almost certainly spot runners moving slowly over long distances. These runners are doing LSD training — Long Slow Distance — a staple of marathon preparation.
The method is straightforward: slow down significantly from your usual pace, but dramatically extend the distance or duration. The sustained, low-intensity effort teaches your body to keep moving for long periods, building both muscular endurance and cardiovascular capacity simultaneously. If you're targeting a half or full marathon, LSD training is non-negotiable.
When you first try LSD, start at around 1.2 to 1.5 times your usual distance, and resist the urge to increase by more than 10% per week. Patience here pays off in injury prevention.
Build-Up Running (Progressive Run)
This training method starts at a very easy pace and gradually increases speed as the run progresses — commonly known as a build-up or progressive run in running circles.