Phone, Keys, Watch, Wallet, Headband… Ready to Run! Oh wait, we almost forgot the Headphones! For some of us, headphones and a good playlist are just as important to a run as shoes and socks. But is there any method to the madness? What songs help us get in the zone and have great workouts? Does picking the right music really matter? Of course it does!
We know there is some debate among runners as to whether or not running should involve music (really any technology) or not but we know that the right song can add something to your workouts. Your performance in your easy runs, speedwork, long runs, and races can all be improved with a killer playlist.
Science of BPM
It’s impossible to talk about working out with music without mentioning BPM. BPM stands for beats per minute and it is one of the most important things to consider when you are picking songs for your playlist. The higher the BPM the faster you will take steps to stick with the beat, which can help you maintain a faster cadence. The opposite is also true.
So if you are hoping to push your pace with a fast cadence, faster songs are for you. This means for the slower runs something with a slower BPM will help you keep your pace in check.
Music for Every Run
Easy Runs (Approx. BPM: 120 to 140)
It’s easy to think running faster is always better, especially if you are training for a race, or to set a PR. But just like your speedwork, you have to respect the pace of easier runs too. For these runs you’ll want to pick music with a BPM around 130bpm.
In general, these will be genres like Jazz, Punk, Rock, and Hip-Hop.
Speedwork (Approx. BPM: >150)
Heart Rate, Cadence, and BPM should all be high for these workouts! Keeping your songs above 150 BPM will keep your leg turnover quick and can even help you maintain the pace once you’ve found the rhythm.
For these runs we suggest Rap, Hype Music, Metal, and Dubstep.
Long Runs (Approx. BPM: <130, or alternative)
Slow and steady wins this race. The name of the game here is keeping that heart rate low and just maintaining it over a long period of time. When you are creating this playlist you should think about the kinds of music that you can listen to for an hour or more. Keep the BPMs as low as you can though so you don’t start picking up the pace in the middle of your run.
We suggest Reggae, Pop, and R&B for a great long run vibe.
Bonus: When it comes to the long run (depending on how fast you are running) it can be difficult to find music slow, and interesting enough to hold your attention so for these we also recommend audiobooks and podcasts. Check out some of our podcast recommendations below!
Races (Approx. BPM: ???)
Race day can be very exciting for some of us, but for others the nerves might take over as soon as we get to the start line. For your race, choose music that you like the most and won’t get your heart beating out of your chest. It is important to remember your race day goals and choose your playlist accordingly. For example, your 5K PR race will have a very different playlist than your first attempt at an ultramarathon.
We suggest thinking through your race and what kind of music you will need for a conservative start, powering through the middle, and sprinting to the finish line. But it all depends on how you want to run your race!
Wrap Up
Using the BPM of a song to help you maintain your pace and effort levels can be a great running hack and may also help you through some of the harder or more boring miles.
The great thing about listening to music on your runs is that you get to experiment and figure out exactly what BPM, artists, and genres work for you. After all the testing you might even find out that you prefer audiobooks, podcasts, or even no music for your runs so you can hear the natural world. Now it’s time to get out there and do some testing.
Phone, Key, Watch, Wallet, Headband…. HEADPHONES!