Heat is energy stored in the (random) motion of particles. In a solid, the important particles are free electrons and the ions they leave behind. You could consider the motion of each ion separately, but it is usually more convenient to consider a collective motion of the ions at the same frequency. That's a phonon. That's also why there's an $\omega$ in the dispersion relation. That $\omega$ is an angular frequency --- the frequency the ions are oscillating at.
Phonons can be thought of as waves, and the dispersion relation tells you the relation between the wavevector (which can have units of $\left[cm\right]^{-1}$) of the wave and its frequency. In general, these relations can be quite complicated (especially compared to many waves in undergraduate physics, such as light in a vacuum, which has a linear dispersion relation $\omega = c k$). A good starting point is to understand the dispersion relation for a one-dimensional lattice. (For example, see the wikipedia page for phonons.) It shows an example of a non-linear dispersion relation $\omega \propto \sqrt{1 - \cos{k a}}$, where $a$ is the spacing between the atoms in the lattice.
I mentioned (free) electrons earlier, and heat can also be stored in the random motion of the electrons. That can be quite important in metals, especially if you're interested in heat flow.