Music and Running: Help or Hindrance?
Introduction
This is a divisive subject, running with or without music? For me I have always run with music and it can accentuate a great run, motivate me to get out the door in the first place, and take me back to specific race and life memories in an instant. For me, the two go hand in hand. I know this is not the case for a lot of people and it is definitely a case of personal preference. I was having a conversation the other day with someone running a city marathon in a few weeks and they were erring towards dispensing with the headphones for the race to appreciate the atmosphere, which I think is a good call also. There is nothing like a big city marathon and the atmosphere that creates, and this will create memories all on their own, without music to accompany it. With that said, not all the runs we do are the “main event” or with 50,000 other runners, or with hundreds of thousands of people cheering from the side, so music definitely has its part to play.
Personal connection to running and music
I have always loved music full stop, from when I was a young lad running around the living room headbanging to my brothers Status Quo singles, or being indoctrinated by my mums love of Elvis, my teenage obsession with the band “Queen”, and my journey into adulthood as a metalhead back in South Wales. I played in bands and always had music as the soundtrack to my life. As I said previously I can hear certain songs and they take me back to moments in my life as clearly as if I was there. So when I first started to run, it was natural to listen music for me. I wasn’t a very good runner at the start (some might say that never changed 🙂 ) and I found it hard going, particularly in the first few months when it was an effort to go further than a couple of kilometres, so it was always good to plug in some good Metal power tunes and push through.
As the years have gone on, and technology evolved, I went from my tape cassette Walkman, my trusty Minidisc player, to an iPod Shuffle, to an iPhone to Spotify and whilst the technology changed, the Power songs didn’t! I think Paradise City by Guns N Roses, particularly at the end of a tough run, can still bring me out in goosebumps nearly 15 years later..! With the advent of Spotify I have to say that things have changed dramatically; the ability to create a playlist on the fly based on your mood is great, and means being exposed to so many different types and tempos of music, how did we get by before?
The sciency bit – (a.k.a the benefits of music on running performance)
The connection between music and athletic performance is well-documented. Research has shown that music can improve running efficiency, reduce perceived exertion, and increase overall motivation. The key lies in the tempo, rhythm, and emotional resonance of the songs chosen apparently.
A 2012 study found that runners who listened to music with a tempo of 170 beats per minute (BPM) significantly increased their running cadence compared to those who ran without music or with a slower tempo. This increase in cadence can lead to a more efficient running stride, reducing the risk of injury and improving overall performance.
Additionally, the power of music to distract from physical discomfort and pain has been proven to aid in endurance sports such as trail running and marathons. In a study published in the Journal of Sport & Exercise Psychology, researchers found that participants who listened to music during a challenging treadmill task reported lower perceived exertion than those who ran in silence.
Finally, the emotional connection we have with certain songs can provide a motivational boost during a tough run. Music can evoke feelings of happiness, strength, and determination, helping us push through mental and physical barriers. A study in the Journal of Applied Sport Psychology found that runners who chose their own motivational music experienced greater endurance and enjoyment compared to those who listened to non-motivational music or no music at all. All I can deduct from this is to get faster and not feel any pain don’t listen to The Cheeky Girls (unless you find this motivating, in which case, viva la difference!)
Creating the Ultimate Playlist: Practical Tips for Trail and Road Runners
Choose the right tempo: As mentioned earlier, a tempo of around 170 BPM has been found to be optimal for increasing running cadence. However, individual preferences may vary, so it’s important to experiment with different tempos to find what works best for you. Websites such as JogTunes and apps like Spotify’s Running feature can help you find songs that match your desired BPM. I don’t really employ this tip as much as I should, however I have drifted into listening to Deep House from labels such as Anjunadeep, which whilst I wouldn’t profess to know the BPM, possibly sits at the more relaxed end of the BPM spectrum (this might explain my decline in speed over recent years 🙂 )
Vary the tempo for different phases of your run: While a consistent tempo can help you maintain a steady pace, varying the tempo during different phases of your run can add an element of excitement and challenge. For example, you might choose faster-paced songs for your warm-up, then transition to more moderate tempos for the main part of your run, and finally slow down for your cool-down. Consider the terrain: Trail runners might prefer a more varied playlist to match the changing landscapes and challenges of off-road running, while road runners may opt for a more consistent tempo to maintain a steady pace. In any case, choose music that complements the environment and keeps you engaged throughout your run. These are great tips, if you are going into a race and are familiar with the terrain for example, or if you go out too quick then you can create playlists perhaps with these factors in mind.
Include motivational songs: Including songs with powerful, inspiring lyrics can give you that extra push during difficult moments. Think about songs that have personal meaning or evoke positive emotions, such as determination, resilience, and triumph. These tracks can be especially helpful during the final miles of a marathon or an ultra-marathon when mental strength is crucial. Just drop a bit of Celine Dion in there at the end and Bob’s your uncle! 🙂
Another pro tip which I discovered on Spotify a few weeks ago, is the Enhance feature. You can select a song and click enhance and bring up 30 more songs like it. I have been creating one song playlists, then using Enhance to bring in 30 more which has been working really well. Its not available on the iPhone app but you can get round this by doing it on your Desktop app, then saving it as a playlist in its own right. This then makes it available on your phone.
The Music I Run To
When I think of the times music has been with me, particularly during runs, l can hear certain songs and it can really take me back to high points and low points in races and bring back exactly what was going on at that time. I went to the Marathon Des Sables in 2013, and it is a self-supported race where you need to carry all food, equipment, and sleeping equipment, so weight was at a premium. I felt that I would need some form of music so decided to carry the extra weight of an iPod (I might have dispensed with deodorant or toothpaste to net off the weight gain, if I recall correctly..) I was conscious that the battery life was limited, so only listened in “Break Glass in Emergency” moments, but it was good to have the music there as a motivator for sure during a very difficult week. And there have been so many moments, where during a tough time in a race, the right song has come on, I have had a word with myself and cracked on, or had a little cry and then cracked on.
So, the million-dollar question arises: What are my top ten songs of all time to run to? Probably like a lot of people, this would change over time. There are a few staple songs in there that can motivate me, which I love. I have songs that can give me goose bumps, make me nostalgic, make me run fast, run slow and get out of bed in the morning, so I am not sure I could narrow it down to just ten? If pushed I think Hotel California by The Eagles might be in there, some Metallica, some Eminen type stuff, pretty standard fayre I guess? There would be a fair share of 80’s-90’s Power Ballads as well I think, “Every Rose Has It’s Thorn” gets me every time! I always love to get the Spotify stats at the end of the year that outline your most listened to artists, I think for some crazy reason last year I had UB40 in my top ten!! Not quite sure how that happened but I guess that’s just a marker of where I was at.
Having discussed this, I am really interested to hear your go to songs, your motivational songs, top ten running songs, your Spotify pro tips, or tips for compiling a playlist, or indeed anything to do with running with music?