The Dextro Energy* Running Dictionary: Our Glossary for your Running Sport

There are tons of tips for jogging, running training, marathons, etc. And with the tips come the technical terms . This is where beginners (and some advanced runners) have a hard time. What was carboloading again? Do I need a degree in running economy ? And why should I pay attention to the drop in my running shoes? (Almost) everything you need to know about running can be found here in our running lexicon. Whether you just want to jog every now and then , brush up on your running ABCs , or delve deeper into running : this is our running glossary for you. We hope you enjoy reading and running!

Our running lexicon: The most important technical terms, tips and information about jogging and running

What is important when jogging, running a marathon or ultra-running? Which technical terms are essential when buying running shoes, how do you breathe properly when running, how do you train more efficiently in the long term? From the ABC of running for beginners to advanced exercises and techniques: you can now find answers to these and many other questions in our running lexicon .

A

Aerobic

The ABCs of running naturally begin with breathing. Or, more precisely: oxygen supply. Aerobic activity occurs when the body uses sufficient oxygen to generate energy. This occurs during moderate exercise, typically at 60-80% of maximum heart rate . Aerobic exercise improves basic endurance, promotes fat burning, and strengthens the cardiovascular system. It is the basis for long-distance running and makes up the majority of training. Runners should do at least 80% of their training in this area.

Anaerobic

Anaerobic activity occurs when the body produces energy without sufficient oxygen supply . This occurs at high intensity, typically over 80% of maximum heart rate. Anaerobic exercise improves lactate tolerance and speed, but is only sustainable for a short period of time. It is used for intervals and tempo runs. The anaerobic threshold marks the transition from aerobic to anaerobic metabolism and is an important performance indicator.

C

carboloading

Carboloading is a nutritional strategy in which runners maximize their carbohydrate stores before a race. Typically, 2-3 days before the race, carbohydrate intake is increased, often to 70-80% of total calories. The goal is to fill the glycogen stores in the muscles and liver in order to have more energy available during the race. This is especially important for runs over 90 minutes. Done correctly, carboloading can improve endurance performance . At Dextro Energy* you will find numerous high-quality endurance products that can support you with carboloading.

core training

Core training aims to strengthen the core muscles , which are crucial for a stable running posture and efficient power transfer. A strong core improves running economy , reduces the risk of injury , and helps maintain form even when fatigued. Effective core exercises for runners include planks, back extensions, side planks, and rotation exercises. Functional exercises such as one-leg balances are also useful. Core training should be incorporated into the training plan regularly, ideally 2-3 times a week . It can be done with minimal equipment and is therefore easy to integrate into the routine.

G

basic endurance (GA)

Basic endurance training (BA) is the foundation of any running workout. It is performed at a moderate pace in the aerobic range, typically at 65-75% of maximum heart rate. BA training improves aerobic capacity, fat burning and general endurance. It often accounts for 70-80% of the total training volume . BA is divided into BA1 (very easy) and BA2 (slightly more intense). Regular BA training is crucial for progress and reduces the risk of injury . Don't forget: optimal hydration during endurance training .

H

heart rate variability (HRV)

Heart rate variability (HRV) measures the variation in time between consecutive heartbeats . A high HRV indicates a well-functioning autonomic nervous system and good recovery. Low HRV can indicate stress or insufficient regeneration. HRV measurements are increasingly used to control training to avoid overtraining and determine optimal training loads . Modern sports watches and apps enable simple HRV measurements that help runners optimize their training and recovery.

I

interval training

Interval training is a method in which intense exercise phases alternate with recovery phases . It improves aerobic and anaerobic capacity, improves running economy and increases speed. Typical intervals range from 200m sprints to 1000m runs , with active or passive breaks in between. The intensity is usually in the anaerobic range. Interval training should be carefully integrated into the training plan, as it is very demanding and carries a risk of injury. Our Liquid Gel and Iso Drink, for example, ensure the necessary carbohydrate and mineral intake (e.g. with magnesium and sodium ) during interval training.

L

lactate

Lactate, also called lactic acid , is a metabolic product produced during intense physical activity. During anaerobic metabolism, when oxygen supply is insufficient to meet energy needs, the body converts glucose into lactate . This allows for high energy production in the short term, but also leads to the accumulation of lactate in the blood. Elevated lactate levels are associated with muscle fatigue and burning . Training at the lactate threshold, the point at which the body begins to produce more lactate than it clears, improves the ability to sustain high intensities for longer. Runners use lactate measurements to manage their training intensity and optimize endurance performance.

runner's knee

Runner's knee, technically known as iliotibial band syndrome (ITBS), is a common overuse injury in runners. It is characterized by pain on the outside of the knee caused by friction of the iliotibial band over the lateral femoral condyle. Risk factors include overpronation, leg length discrepancies, and training intensification that is too rapid. Treatment includes rest, stretching, strengthening, and running technique analysis. Prevention through balanced training and good running shoes is crucial.

running economy

Running economy describes the efficiency with which a runner converts energy into forward motion . Good running economy makes it possible to run faster or longer with the same effort. Factors such as running technique, body type, muscle composition and ground reaction forces influence running economy. It can be improved through specific training, including strength training, running technique exercises and tempo change runs. Good running economy is especially important for long-distance runners as it saves energy and delays fatigue . Performance diagnostic tests can measure individual running economy and show improvements.

M

maximum strength & strength endurance

Maximal strength is the highest force that the neuromuscular system can generate in a maximum voluntary contraction and is important for explosive movements such as sprinting and hill running. Strength endurance, on the other hand, is the ability to maintain a certain amount of force over a longer period of time and is especially important for long-distance runners. Maximal strength training improves the recruitment of muscle fibers, while strength endurance training with high repetitions and moderate weight can improve running economy and reduce the risk of injury.

micro- and macronutrients

Micronutrients ( vitamins, minerals ) and macronutrients ( carbohydrates, proteins, fats ) are essential for the health and performance of athletes, especially runners. Carbohydrates provide energy, proteins support muscle building and regeneration, fats are important for hormone production and nutrient absorption. Vitamins and minerals, in turn, regulate metabolic processes and strengthen the immune system. Iron (oxygen transport), calcium (bone strength), magnesium (muscle relaxation) and sodium (fluid and electrolyte balance) are particularly important for runners. A balanced diet with all nutrients optimizes performance and promotes recovery after training. At Dextro Energy* you will find high-quality drinks , gels , supplements and other products that provide you with micro and macronutrients.

P

Pace (running speed) & Cadence (step frequency)

Pace , expressed in minutes per kilometer or mile, describes running speed and is a key concept for training control and competition strategy. Cadence refers to the number of steps per minute when running, typically 170-180. A higher cadence can reduce impact forces and improve running economy. Both aspects can be optimized through specific training and modern running watches make monitoring easier. The right balance between pace, cadence and individual running style is crucial for optimal performance - and the ideal running motivation .

periodization

Periodization is the systematic planning of training in different time periods ( macro, meso and micro cycles ) in order to achieve peak performance at certain times. It involves varying training volume and intensity throughout the year. Typical phases are basic, build-up, competition and regeneration phases. Periodization helps to avoid overtraining, enables continuous performance improvements and optimizes form for major competitions. Modern approaches such as non-linear periodization allow more flexible adjustments to individual needs and competition calendars - and often help beginners, advanced athletes and professionals to overcome their inner demons .

plyometrics

Plyometrics include explosive jumping and power exercises that improve reactive power and speed. For runners, plyometric exercises such as box jumps, hopping, and jump runs are especially useful. They improve power transfer while running , increase running economy, and can improve sprinting performance. Plyometric training should be carefully integrated into the training plan as it is very intense. It is particularly effective for middle and long distance runners to improve their speed and strength endurance . Regular plyometric training can also help prevent injuries by strengthening the tendons and ligaments.

pronation

Pronation describes the natural inward rotation of the foot when it lands , which absorbs shocks. Moderate pronation is normal and desirable. However, overpronation can lead to injuries and is often corrected with special running shoes. Individual pronation influences the choice of shoe: neutral shoes for normal pronators, stability shoes for overpronators. A professional running analysis can determine personal pronation and help with shoe selection .

R

regeneration

Regeneration includes all processes that contribute to recovery and adaptation after training . It is just as important as training itself, as performance improvements occur during recovery. Effective regeneration strategies include sufficient sleep, balanced nutrition , hydration, active recovery (e.g. easy runs), cryotherapy , stretching and massage. Mental relaxation techniques also play a role. The regeneration time varies depending on training intensity and individual fitness. A good balance between stress and recovery is crucial to avoid overtraining and to enable continuous performance improvements. You can get support with your regeneration from our Recovery Drink° with valuable proteins, minerals and more.

runner's high

Runner's high describes a state of euphoric feelings during or after running. It is caused by the release of endorphins and other neurotransmitters. Runners report reduced pain perception, elevated mood, and a feeling of lightness. Runner's high typically occurs after longer runs, usually after 30-60 minutes of continuous running. It is not guaranteed for every run and varies from individual to individual. Regular running can increase the likelihood of a runner's high - very similar to the unforgettable flow experience .

S

blasting

The drop refers to the difference in height between the heel and forefoot in a running shoe. A high drop ( ≥ 9mm) promotes heel strike, while a low drop (<9mm) favors midfoot or forefoot running. The optimal drop depends on the individual running style and personal preferences. Traditional running shoes often have a drop of 10-12mm, while minimalist shoes have a lower or no drop. A gradual adjustment is important when switching to shoes with a significantly different drop.

stretching​

Stretching includes various stretching exercises to improve flexibility and mobility. There is static stretching (holding a position), dynamic stretching (controlled movements) and PNF stretching (tighten-relax-stretch). Stretching before running should be dynamic to warm up the body and improve mobility. Static stretching is better after running to relax the muscles. Regular stretching can improve range of motion, reduce muscle tension and help prevent injuries.

Important section in the running lexicon: The running ABC says: stretching is important. A woman in jogging clothes stretches on the running path.

supercompensation

Supercompensation describes the process by which the body not only returns to the starting level after a training load , but even exceeds it. This leads to a temporary increase in performance. The principle is fundamental to training planning: the next training stimulus should ideally take place in the phase of supercompensation in order to achieve maximum progress. Stimuli that are too early or too late can reduce the effect. The time until supercompensation varies depending on the training intensity and individual fitness .

supination

Supination is the opposite of pronation and describes the outward rotation of the foot when running . Mild supination is normal, but severe supination can cause problems. Supinators tend to put more stress on the outer edge of the foot. This can lead to injuries such as ankle sprains or stress fractures . Runners with supination often need shoes with good cushioning and flexibility. Regular stretching and strengthening of the foot muscles can help control supination.

T

tapering

Tapering is the targeted reduction of training volume before an important competition . The goal is to reduce fatigue while maintaining fitness. Typically, training volume is reduced by 40-60% over 1-3 weeks while maintaining intensity. This allows for full recovery and supercompensation so that runners can compete in top form on race day. The optimal tapering strategy varies from individual to individual and depends on factors such as race distance, training history and personal experience.

tempo endurance run

The tempo run is an important training method in which a constant high pace is maintained over a longer distance (usually 5-10 km) . The intensity is typically just below the anaerobic threshold. Tempo runs improve lactate tolerance, mental endurance and the ability to maintain a high pace over a longer period of time. They are particularly effective in preparing for competitions and should be incorporated into training regularly, but not too often. As with all running activities, it is important to breathe correctly .

U

overtraining

Overtraining is a condition that occurs due to excessive training load with insufficient regeneration . Symptoms include persistent fatigue, loss of performance, increased resting heart rate and susceptibility to infection. Psychological signs such as loss of motivation and mood swings can occur. Overtraining can require weeks or months to recover from . That is why prevention through balanced training planning, sufficient regeneration and stress management is crucial. Regular self-observation and, if necessary, adjustment of the training plan help to avoid overtraining.

V

VO2max (maximum oxygen uptake capacity)

VO2max is the maximum amount of oxygen that the body can absorb and use during intense exercise. It is an important indicator of the runner's aerobic fitness and endurance capacity. A higher VO2max value makes it possible to run longer and more intensely before fatigue sets in. This value can be improved through targeted training , especially intervals and tempo runs . It is typically measured in milliliters of oxygen per kilogram of body weight per minute.

W

competition preparation

Competition preparation includes all measures to optimize performance on race day . These include tapering , proper nutrition ( carboloading ), mental preparation , and equipment checks . In the last few days before the competition, runners should get enough sleep, familiarize themselves with the route, and create a race plan. Preparation should be individually tailored and tested in previous training runs. Good preparation reduces stress and maximizes the chances of achieving a personal best - whether it's a triathlon or Iron Man , trail running , or a short-distance run through the neighborhood.

With Dextro Energy* you can start running!

We hope that our running lexicon has shed some light on the running darkness. Please come back here from time to time, because we will be updating our ABC of running regularly . And when you start running, we can also support you. Whether drinks , gels , gums , bars or supplements : at Dextro Energy* you will find your high-quality nutrition for running .

Happy running!

 

* contains carbohydrates

° Proteins contribute to the increase and maintenance of muscle mass. A varied, balanced diet and a healthy lifestyle are important.

A varied, balanced diet and a healthy lifestyle are important.

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