Some people run in silence to connect with nature or have a peaceful moment. Others listen to podcasts and learn on the go. And then there are people like me who need three different artists to tell me to keep going! But does your playlist really have an effect on your running performance? To my surprise the answer is: it depends.
Before diving into the science, let’s quickly break down some running terms that helps get more familiar with running.
đź“šMini Running Dictionary
| Term | Simple Definition |
|---|---|
| Tempo (music) | The speed of a song, measured in BPM (beats per minute). |
| Tempo Run (running) | A sustained run at a “comfortably hard” pace — usually around 80–90% effort. |
| Pace | How fast you run per kilometre (e.g. 6:00/km = 6 minutes to run 1 km). |
| Cadence | The number of steps you take per minute. |
| BPM | Beats per minute – describes both song tempo and running cadence. |
| Perceived Effort | How hard the run feels, regardless of your actual pace. |
🧠So.. what does science say?
One study found that music can increase the heart rate, but it doesn’t change the cadence or acceleration. Source: Running to the beat.
Another study on the novel music app, found that when runners listened to a 10% fast music, their pace didn’t adjust. Source: Medicine & Science in Sports & Exercise
Other studies argue that is not about tempo, its about taste. A study showed that listening to music you like reduces fatigue and help you last longer, which means endurance improvement. Source:Â Malaysian Journal of Sport Science and Recreation
If you google it, most articles will tell you music makes you run faster, and its not totally wrong as it depends on your meaning on running faster. Sometimes makes you faster if you consciously change your pace to match the rhythm of the song, and in general music that you like will delay the fatigue and will help you to go further but its not magic. But what is for sure is that music is a good motivational tool to keep going!Â
Music can make your run feel easier, more enjoyable, and longer-lasting. And that’s a win.
🎧How to choose your playlist?
Depending on the goal:
-If you are like me hoping to enhance endurance, and not necessarily go faster, choose music that you love, the ones that will potentially make you sing and run smoother.
-If your goal is speed, choose music that increases your motivation levels to keep up with the pace, but be aware of the songs bpm to make sure they don’t overwhelm you. The wrong songs can be more exhausting than empowering.
đź’ˇSuggestion: Pick songs that have motivational lyrics for you, it will make you feel stronger.
⚠️If you are running outdoors, don’t forget to control the volume to keep one ear to your surroundings.
🎧 How are my runs looking so far?
My runs now vary a lot! On easy runs I listen to chilled summer tracks, or listening to podcasts but half way through I change for songs that motivates me to continue..🎵Pitbull time of my life is my go for when I’m getting tired.Â
Some other times when I’m at the end, I switch to some metal songs like 🎵B.Y.O.B -System Of A Down to motivate me. I don’t exactly feel like I’m going faster but it helps to finish the last kilometer.
📲Help Me Build My Race Playlist!
I’m building my playlist for my first 10K and need your help! My goal? Finish the 10k feeling good, no matter how long it takes.
🎶So Drop your favorite running songs in the comments!Â
Pop, reggaeton, metal, or techno, I’m open to try the songs that keep you going and add them in our Spotify list. and who knows, maybe you will find some good running tracks for your playlist too!
👉 Follow me on Instagram @therunningchapter to follow the behind-the-scenes of my playlist picks, and the full 10K journey.
Missed the first parts of my journey? Catch up on:
