Toprunning

Toprunning is a term used in some running communities to describe maintaining a high, sustainable pace on the upper portions of a course or during a workout. The term is informal and lacks a single, standardized definition; its meaning varies by context.

In practice, toprunning can refer to pacing strategies in road, trail, or cross-country running, particularly on flat or gently sloped sections where surface conditions permit faster speed. It can also denote specific training workouts designed to boost top-end speed and the ability to sustain near-peak pace over longer distances. Because of its informal nature, the term is often used descriptively rather than as an official category of competition.

Techniques associated with toprunning emphasize running economy: a relaxed upper body, a compact stride, a cadence that minimizes excessive vertical bounce, and a forward-leaning posture from the ankles. Common workouts linked to toprunning include tempo runs at roughly 85–95% of maximum effort, intervals of moderate duration with short recoveries, and repeated fast segments on flat or rolling terrain.

Training considerations include progressive overload, adequate recovery, and attention to form to prevent overuse injuries. The lack of formal standards means coaches and athletes should agree on definitions and goals within their programs.

See also: running, speed work, tempo run, trail running.