Marathon

A long-distance running event with a standard distance of 42.195 kilometers (26 miles 385 yards). This sport originated from ancient Greek legend to commemorate the Greek soldier Pheidippides who ran from Marathon to Athens to deliver news of victory.

Half Marathon

A half marathon has a distance of 21.0975 kilometers (13 miles 192 yards), which is half the distance of a full marathon. This is a common entry point for many running enthusiasts and an important part of marathon training.

Pace

Pace refers to the time taken to run each kilometer or mile. For example, "6-minute pace" means running one kilometer in 6 minutes. Good pace control is crucial for long-distance running, as it helps runners maintain energy and avoid premature fatigue.

Cadence

Cadence refers to the number of steps taken per minute while running. Generally, professional runners have a cadence of around 180 steps per minute. Increasing cadence can reduce the risk of injury and improve running efficiency.

Interval Training

Interval training is a method that alternates between high-intensity running and low-intensity recovery. For example, sprint 400 meters, then jog or walk 200 meters for recovery, and repeat multiple times. This type of training can improve both aerobic and anaerobic capacity.

Long Slow Distance (LSD)

Long slow distance refers to long-duration running training at a slower pace. The main purpose of this training is to improve aerobic endurance and fat-burning capacity, and it is a core part of marathon training plans.

Running Form

Running form refers to the body posture and movement patterns during running. Good running form should include a slight forward lean of the body, natural knee bending, mid-foot strike, and natural arm swing, among other elements, which can reduce the risk of injury and improve running efficiency.

The Wall

The Wall is a common phenomenon in marathon races, usually occurring around the 30-kilometer mark, where runners suddenly feel extreme fatigue, muscle weakness, and may struggle to continue. This is mainly due to the depletion of glycogen stores in the body, as the body begins to rely on fat as an energy source.

Aerobic Threshold

Aerobic threshold refers to the point during running where the body begins to accumulate lactic acid. Running below the aerobic threshold allows for maintaining a stable state for a long time without producing excessive lactic acid. Training can improve the aerobic threshold, enabling runners to maintain aerobic metabolism at higher intensities.