Definition & Meaning

The distance you run is the length of the path you cover, which may include curves or elevation changes. It is usually measured in kilometers (km) or miles (mi). As a fundamental metric, it directly reflects your running volume. For example, if someone says they ran 5 kilometers, we can clearly understand the extent of their run.

Duration is the total time you spend running, from start to finish. It’s usually measured in hours, minutes and seconds (e.g., 1h 30m). This metric helps track how long you maintain your running activity, regardless of distance or speed. For example, a 45-minute run could be 5K for a beginner or 10K for an elite runner at different paces. Note that duration alone doesn’t indicate intensity – you need to consider pace and distance together for complete training analysis.

Pace refers to your running speed, expressed as the time taken to cover a specific distance (e.g., minutes per kilometer/mile). For example, a 5 min/km pace means it takes 5 minutes to run 1 kilometer. It is a key metric for evaluating running intensity and efficiency, crucial for training plans and race pacing. Note that pace reflects external effort, while heart rate indicates internal response.

A calorie (actually kilocalorie, kcal) is a unit measuring energy expenditure. Running calorie burn depends on distance, speed, body weight, gender, age, etc. Generally, heavier individuals, faster speeds, and longer distances burn more calories. For example, a 70 kg person running at 7.5 minutes/kilometer for 30 minutes burns approximately 300-400 kcal. Note: males typically burn more calories due to higher muscle mass, and metabolism slows with age.

Heart rate measures how many times your heart beats per minute (bpm) during running. It directly reflects exercise intensity – a 150 bpm run indicates higher effort than 120 bpm at the same pace. For example, a 30-year-old runner’s maximum heart rate is typically 190 bpm (220 minus age), with aerobic training zones between 60-80% of this value. Note: heat, hydration and fitness level significantly affect heart rate readings.

Ascent is the total elevation gain during a run, measured in meters or feet. It quantifies hill difficulty – 500m ascent over 10km is significantly harder than flat terrain. For example, a trail run with 1,200m ascent would require more effort than a road marathon with 200m ascent, even at the same distance. Note: downhill running also impacts muscle fatigue despite not counting toward ascent.

Cadence is the number of steps you take per minute while running, measured in steps per minute (spm). It reflects your running rhythm and efficiency. Research shows that ​​casual runners​​ average around ​​150 spm​​, while ​​faster runners​​ often reach ​​180 spm or more​​. Once cadence stabilizes at a higher level (e.g., 170+ spm), you can focus on improving ​​stride length​​ for greater speed. Here are the ​​Cadence classifications​:

185 spm → Elite
175-185 spm → Excellent
165-175 spm → Good
155-165 spm → Normal
<155 spm → Poor

Why It Matters​​?
✔ Helps improve running form & efficiency
✔ Reduces overstriding and joint stress
✔ Reduces injury risk by decreasing ground impact