The Science Behind Music For Running
Have you ever found yourself tapping along to a song on the radio without thinking?
That happens because our bodies have a natural ability to synchronize with external beats, and that ability can do more than tap your fingers - it can make you a better runner.
Physical Beat
Science has a name for that instinct that has you automatically tapping your fingers: it’s called “auditory motor synchronization”.
But what scientists call it isn't important. What is important is that you can use music to help your pace and cadence when running, making your runs smoother, more efficient and faster.
Psychological Boost
Beyond the physical benefits, music is a powerful psychological tool. It can work wonders for motivation, helping you push through those tough miles when your legs are screaming by making you feel the music, not the pain.
Feel the music, not the pain.
We talked about the importance of being present when using visualization on your runs, but this technique can work in the opposite way. By distracting your mind, music can make your runs feel less like a chore and more like well-earned “you” time.
Building Your Running Playlist
Music is your personal running partner, so it’s worth spending the time to create a playlist that hits your goals. This is where the fun stuff happens, so let’s break it down.
Understanding Your Pace
If you’re looking for a general rule, research shows music with a tempo of 120-140 beats per minute (BPM) can boost your mood and make you forget you're feeling tired. Just as important, it should put a smile on your face.
The tempo of your music affects your running pace and mood. Upbeat tracks with a faster tempo can naturally push you forward, perfect for those interval training sessions or when you need an extra burst of energy.
On the other hand, slower, more melodic tunes can help you maintain a steady pace during long runs or recovery jogs.
Experiment with different tempos to find what works best for you. Remember, the goal is to create a playlist that complements your running style and helps you achieve your goals.
|
Session |
Recommended Beats Per Minute (BPM) |
Tempo |
|
Speed Workouts (Intervals, Hills) |
160-180 BPM |
Fast & Energetic |
|
Tempo Runs |
140-160 BPM |
Upbeat & Motivational |
|
Recovery Runs |
120-140 BPM |
Steady & Flowing |
|
Walking |
100-120 BPM |
Relaxed & Uplifting |
Playlists to Help You Run Better
Don't be afraid to mix it up!
Creating playlists for different types of runs can keep workouts fresh.
Take a look at some suggestions below which will have you covered from warm-up to top-speed and back again.
- Running 180 BPM - When you’re looking for something to help you go faster, 170,000 saves can’t be wrong!
- 160 BPM 80s Running - Start off your next effort in the “Danger Zone!”
- Run ‘n’ Bass - when you want your run to feel more like a rave
- Trail Running - For when you want to take it t slower, enjoying nature, and getting lost- literally.
- Old School Kiwi Classics - being a company from New Zealand, no playlist would be complete without a bit of Crowded House and Dave Dobbyn
And if you don't have the time to do it yourself, AI can make this even easier. Remember we talked about typing in “running” as a search term?
Turns out the results will include playlists that Spotify’s robots have built just for you. Just look for the ones with “By Spotify” underneath the results.
The Best Songs to Run With
Playlists are great, the problem is that no matter how great they are, they’re still someone else’s playlists . If you’re into creating your own, we recommend websites like https://songbpm.com/ that give you the Beats Per Minute (BPM) of your favorite songs. To give you an idea of how they might look, here are some examples.
"Walking On Sunshine" - Katrina and the Waves (BPM 110)
"Raise Your Glass" - P!nk (BPM 122)
"Run the World (Girls)" - Beyoncé (BPM: 128)
"Applause" – Lady Gaga (BPM 140)
"Brightside" – The Killers (148 BPM)
"Happy" - Pharrell Williams (BPM: 163)
The Case for Podcasts
Songs are great, but you can spend a lot of time out there running, and that means it something different can make a nice change. So there are times when a podcast might be a better choice.
“When I want to run slow for long runs I listen to podcasts. When I want to run fast I listen to music.”
This sums up what most people will tell you when you ask them what they listen to when running.
Podcasts give you the double benefit of working out your brain while you work out your body. They can even help brush up your running knowledge. Here are three to get you started.
Music For Faster Feet
Most runners will have an injury or two at some stage. Running is a tough sport, that puts a lot of load on joints. One way of reducing this load is to increase your running cadence, or the number of steps you take in a given time.
Studies have shown that increases in step rate of 5% to 10% “can substantially reduce the loading to the hip and knee joints during running and may prove beneficial in the prevention and treatment of common running-related injuries”[1].
The trouble is, workouts to increase foot speed usually need a lot of concentration and it’s really easy to go back to old habits.
If only there was a way of doing this automatically!
Well, that’s another way using a beat can help - running with music can get those feet moving faster.
Even better, another recent study showed that running while listening to a musical rhythm that is higher than your current cadence makes your feet move faster, and (and this is the important bit) it does it without increasing heart rate and running speed.[2]
In other words music can help you get the same workout results with less strain on your body, and less chance of injury.
Feel the Music (Not the Pain)
To sum it up, music is a tool that can transform your running.
It's a simple way to give you a boost to work harder, faster feet to reduce injury or a distraction to dull that pain in your legs and lungs.
Get the tunes right, and everything else will follow.
Remember, “Feel the music, not the pain.”
References
- Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011 Feb;43(2):296-302. doi: 10.1249/MSS.0b013e3181ebedf4. PMID: 20581720; PMCID: PMC3022995.
- Brake MT, Stolwijk N, Staal B, Van Hooren B. Using beat frequency in music to adjust running cadence in recreational runners: A randomized multiple baseline design. Eur J Sport Sci. 2023 Mar;23(3):345-354. doi: 10.1080/17461391.2022.2042398. Epub 2022 Mar 29. PMID: 35176971.
