Running guide
Terms worth understanding. Myths that can complicate training. And rules to help you arrive at the start better prepared.
What does it mean?
Open a term to read its explanation. Thresholds and zones also depend on the method used; the same label may mean different things in different plans.
Pace
Time per unit of distance, usually minutes per kilometre. A pace of 5:00 min/km gives 10 km in 50 minutes if maintained throughout.
Training volume
The amount of training, such as kilometres or minutes per week. Equal weekly distances can involve different demands depending on intensity, terrain and session distribution.
Intensity
How demanding an effort is relative to your capacity. It can be described through perceived effort, breathing, heart rate or pace; the same pace does not mean the same effort for everyone.
Sources: CDC · intensity and perceived effort
Easy running
Running at a low relative intensity, allowing comfortable conversation. The pace is individual; the aim is a controlled effort rather than matching someone else.
Sources: Esteve-Lanao et al. · intensity distribution (2007)
Interval training
Repeated efforts separated by rest or easy movement. Duration, intensity, repetitions and recovery all matter. An interval does not have to be an all-out sprint.
Fartlek
Speed play: alternating faster and easier running. Changes can follow time, terrain or landmarks, often with less rigid structure than fixed repetitions.
Tempo run
A term for sustained faster running or longer efforts. Its meaning varies: clarify the intended intensity, duration and purpose in your training plan.
Long run
A longer session relative to your usual training. There is no compulsory distance for everyone; pace, terrain and previous preparation also determine its demands.
Strides
Short, controlled faster efforts focused on relaxed movement and technique. They are not automatically maximal sprints; length and recovery depend on the purpose.
Cadence
Steps per minute, normally counting both feet. Cadence relates to speed and running style; there is no single compulsory value for every runner.
RPE · perceived effort
Your subjective rating of effort. Different scales exist, including 0–10; first establish which scale your plan uses. It complements pace and heart rate.
Sources: CDC · intensity and perceived effort
Heart rate
Heartbeats per minute, usually written as bpm. It is one way to assess intensity; interpret the value alongside the session and how the effort feels.
Heart-rate and training zones
Ranges used to describe intensity. Three-zone and five-zone models do not number efforts in the same way. A watch zone is useful when you know its model and settings.
LT1 · first lactate threshold
The first distinct transition in the lactate response as exercise intensity rises. It helps describe lower intensities; the result depends on the method and is not automatically 2 mmol/L for everyone.
LT2 · second lactate threshold
A second transition associated with higher intensity and a more marked lactate rise. Identification depends on the protocol and calculation; it is not automatically a fixed 4 mmol/L or an exact one-hour race pace.
VO₂max
The maximum rate at which the body can take up and use oxygen during exercise. It is one component of endurance performance. A watch value is an estimate rather than a direct laboratory measurement.
Lactate
A substance involved in energy metabolism that the body also uses as fuel. It is not simply waste. Blood values from a test need to be interpreted with its protocol and workload.
Sources: Brooks · lactate metabolism (2018)
Recovery
Recovery and adaptation after training. Planning includes space between demanding sessions; another hard workout is not automatically the right response to fatigue.
Taper · pre-race reduction
A planned reduction in training load before an important race to reduce fatigue. It does not always mean complete rest; the approach depends on the event and preparation.
Negative split
Completing the second half of the course faster than the first. It is a pacing approach, not a guarantee of the best result in every race.
Split time
The time at a point on the course or over a segment. Distinguish elapsed time from the start from an individual kilometre split when assessing pace.
Gun time and net time
Gun time begins at the start signal; net time begins when you cross the start line. The event’s rules determine rankings, categories and performance recognition.
PB / PR
Personal best / personal record: your best performance over a distance. When comparing results, also consider course profile, surface and whether it was an officially measured race.
DNS / DNF
DNS means did not start. DNF means did not finish after starting. Report withdrawal as the organiser instructs, particularly in trail events.
Sources: Běhej lesy · series rules
Myths worth explaining.
Rules of thumb can be useful, but a simplification is not a guarantee. Here are six common claims and what they mean for your own preparation.
MythEvery run must be fast or I will not improve.
Endurance training commonly combines easier and harder work. Research in runners supports the value of low-intensity training, without establishing one compulsory ratio for everyone.
In practice: Give easy running its own purpose. Choose intensity to match the session’s goal and your recovery.
Sources: Esteve-Lanao et al. · intensity distribution (2007)
MythNext-day soreness is caused by accumulated lactate.
Delayed muscle soreness cannot be explained by accumulated lactate. It relates to the muscle response to loading, often unfamiliar loading; soreness is not a reliable badge of a good workout.
In practice: Do not make soreness the goal. Discuss persistent or worsening symptoms with a qualified healthcare professional.
Sources: Schwane et al. · lactate and muscle soreness (1983)
MythIncreasing weekly mileage by no more than 10% prevents injury.
The rule is not a safety guarantee. A randomised novice-runner trial found no reduction in injuries with a 10%-rule programme. More recent observational research also highlights increases in individual run length.
In practice: Consider individual run length, intensity, previous loading and symptoms. One percentage cannot replace an individual plan.
Sources: Buist et al. · 10% rule trial (2008) · BJSM · single-session distance and injuries (2025)
MythThe correct cadence is exactly 180 for everyone.
Cadence relates to speed and individual mechanics. Step-rate studies have used relative changes from a runner’s preferred rate; they do not establish a universal target of 180.
In practice: Do not chase a watch number without context. Assess any technique change while running and introduce it gradually.
MythMy GPS showed extra distance, so the course measurement is wrong.
A watch reading alone does not prove that a course is wrong. Official road-course measurement uses a calibrated bicycle along the shortest permitted route; your actual line through corners may be longer.
In practice: Use official distance markers and splits alongside your watch. The watch is not the official course measurement.
Sources: AIMS · official course measurement
MythZone 2 means the same thing in every watch and plan.
Numbering depends on the model, thresholds and device settings. Three-zone and five-zone systems differ; the same number does not guarantee the same relative intensity.
In practice: Before using a plan, clarify how its zones are defined. Cross-check them with perceived effort and breathing.
Race rules and etiquette.
This is an introductory overview. Always read the current event instructions and the rules under which it is held, such as ČAS or World Athletics rules. Road, trail and relay events may have different conditions.
Registration and number transfers
Check registration validity, age category and transfer conditions. Do not run under someone else’s identity without an official transfer.
Sources: RunCzech · race rules
Bib and timing chip
Attach them as instructed. RunCzech requires a visible, unfolded chest bib; check the specific requirements at other races.
Sources: RunCzech · race rules
Start, corral and instructions
Arrive in your assigned wave or corral on time. Respect the start signal, officials and organisers; do not bypass the procedure for an advantage.
Course and checkpoints
Follow the marked course and required checkpoints. Cutting the course can lead to a penalty or disqualification under the event’s rules.
Sources: Běhej lesy · series rules
Equipment and outside assistance
Check headphones, poles, pacers, personal refreshments and mandatory kit in advance. Permission at one event does not apply everywhere; check the applicable ČAS/WA competition shoe rules.
Sources: Czech Athletics Federation · competition rules · World Athletics · rules and current amendments
Time and rankings
Check whether rankings and categories use gun time or net time. RunCzech has exceptions between categories and events; follow the stated process for result queries.
Sources: RunCzech · race rules
Cut-offs and withdrawal
Check start, intermediate and finish cut-offs and withdrawal procedures. Do not assume normal race support after a cut-off; follow the organiser’s instructions.
Sources: Běhej lesy · series rules
Consideration, nature and assistance
Do not obstruct others. Use designated rubbish points and respect trail access rules. In an emergency, alert the nearest marshal or call for help.
Sources: Běhej lesy · series rules
A quick pre-race check
Registration · bib collection · start time and place · corral · course · cut-offs · mandatory kit · aid stations · result rules · withdrawal procedure.
Official race calendars and organisersSources and updates
The explanations draw on the sources below; practical tips are not individual training or medical advice. For race rules, consult the current documents applicable to the event.
Content last reviewed: 15 October 2026.
View all sources
- CDC · intensity and perceived effort
- Esteve-Lanao et al. · intensity distribution (2007)
- Brooks · lactate metabolism (2018)
- Faude et al. · lactate thresholds (2009)
- Binder et al. · threshold methodology (2008)
- Schwane et al. · lactate and muscle soreness (1983)
- Buist et al. · 10% rule trial (2008)
- BJSM · single-session distance and injuries (2025)
- Heiderscheit et al. · step rate (2011)
- AIMS · official course measurement
- Czech Athletics Federation · competition rules
- World Athletics · rules and current amendments
- RunCzech · race rules
- Běhej lesy · series rules
How does this fit your training?
In a consultation, we can explore your questions and choose a next step that fits your experience, goal and available time.