Are you running with or without headphones? Music often gets the body moving naturally, so it’s no surprise that many of us listen to music while running. Especially on the treadmill, a good playlist can make running much easier. In addition to jamming, good vibes and psychological help, music can offer surprising elements to running that you might not have known about.
Improved performance
As mentioned, music can help you achieve a ‘flow’ state, whether it’s a certain rhythm, the mood of the words or the mood the song brings. Running accompanied by music can also be a form of conscious mental training and mindfulness. A steady run combined with listening to the rhythm of music can help you relax, which in turn makes the run itself more relaxed. Music can also help alleviate race anxiety, as familiar rhythms can calm and restore the mind for training runs.
A 2020 study shows that music can have a positive effect on running performance. Music may improve running speed, and total covered distance and lower blood lactate levels. It has also been observed that some runners feel that listening to music at the beginning of the exercise helps to continue the exercise. Music can shift attention elsewhere and motivate continuous movement.
In one 1.5-mile run study, those who listened to music found they experienced more exertion but less fatigue than those who ran without music. Those who listened to music also ran 4-8% faster than those who ran without music. However, despite its many benefits, music may not always help; for example, the information on the effects on heart rate is still partially contradictory. Many benefits can also be psychological and related to achieving a ‘flow’ state. It’s important to pay attention to your sensations so that you can judge whether the music gives you an extra boost – light jogs can easily become faster.
Choice of music
Randomly selected songs and unfamiliar playlists may not work as well as carefully thought-out song selections. You should choose the styles and rhythms of the music according to your own preference, but it is also good to get to know different options. For easy runs, the rhythm of the music can be below 120 BPM (beats per minute), while for fast runs, it can be 140 BPM or more. However, it is good to note that a lot also depends on the runner’s goals, preferences and step frequency.
Fast-paced music can help especially during high-intensity workouts, but it’s perfectly normal to listen to calm music as well. Calm music can relax the mind and thus also the body, so excess stiffness and tension can be reduced. Especially on light runs, calm music can help maintain lightness. So, dig out the slow songs of the evening, if you find them relaxing and feel that the pace easily picks up too much. However, remember that slow music has also been found to improve performance and speed, especially in short performances.
Classical music has been found to calm the mind, reduce stress and generally be good for mental health. In connection with training, it also acts as a calming factor, especially during recovery. Regarding classical music, it is worth noting its versatility; some of the works may contain fast rhythms and uplifting moments.
Conclusion
Although listening to music can be very useful, it is not necessarily a good idea to listen to music on all runs, as many running events forbid the use of headphones. When running outside, it is also important to notice the sounds of your surroundings for safety reasons. Sometimes longer runs, including those done on a treadmill, can be beneficial to do with as little entertainment as possible, as it can help develop mental strength.