Running is boring – our author thought for a long time. But then she put on her headphones and ran to music. And she quickly learned: with the right rhythm, you run and train better.
I and I ran, we had to become friends first. No ball, no teammates. Boring, in my opinion ten years ago. But with my child and work it was also clear to me that I would no longer be able to go to basketball training regularly. Reason said to me: Go for a run, you can do that anytime, anywhere. So much for the theory. But my stomach was still screaming: boring. In order not to have to hear this annoying little voice, I did something that is actually totally frowned upon among “real” runners. I put on headphones for the next workout and listened to music. With my favorite songs on my ears, I went to the Elbe. Of course, the headphones slipped out every few meters. That was very annoying, at some point I even stuck them on with adhesive plaster. Because I noticed from the first running session how good the music was for me. And how little I heard my weaker self.
Everything done right, as I now know. My feeling from then is now scientifically proven. London sports psychologist Dr. Costas Karageorghis found that with the right music, exercise can feel up to twelve percent less strenuous. Even the perception of pain is reduced with the right beat. This is particularly helpful for runners who struggle with motivation. Psychologist Karageorghis says that for people who find exercise painful and stressful, music can make all the difference.
The selection of the songs is of great importance. We have created a little guide for you on how you can easily find the right music for you:
1. It works best with songs you already know. This has been proven in numerous studies. The better known they are to us, the more comfortable we feel.
2. Dr. Karageorghis recommends exercising only with happy, positive music. Because the good mood also affects the training.
3. So that it doesn’t get monotonous, you should shuffle the playlist every few weeks. Otherwise you risk getting used to it – and in the worst case scenario you will eventually be bored or even annoyed. Streaming services like Spotify easily provide the much-needed variety.
4. From time to time it is worthwhile to train without music. Because in this way the positive effect does not wear out.
5. Be sure to save your favorite song for the most strenuous stage. That gives the decisive push. Especially when you turn up the volume. If you like, you can of course sing along. This helps control your breathing. But in the middle of town or in a running group, it might not be the best idea.
6. The right text also helps. For example, the swimmer Michael Phelps used Lil Wayne’s song “I’m Me” and the line “Yes I am the best and no I ain’t positive I’m definite” to push himself. Of course, not everyone has to hear Lil Wayne right now. Which line fits depends on the individual. And also changes depending on your mood.
7. Beats Per Minutes (BPM) are important. For a normal running workout, songs with 120 to 140 BPM are best. 110 to 120 BPM is enough to warm up. If you want to really exhaust yourself, run to 160 to 180 BPM. You can find which song has how much BPM here. You will also find numerous playlists sorted by BPM on the Internet. With a beat that matches the running pace and the steps, you get out of breath much more slowly. If you choose music that is too fast, you waste yourself unnecessarily. And whoever chooses too little BPM slows down his mileage. The song should also have a consistent rhythm. Because if it changes constantly, the training becomes exhausting.
8. If you are still looking for ideas and suggestions for music, here is the one for the playlist of the sports psychologist Karageorghis.
