If you're anything like us, your run is your intimate concert - lined up with a curated set list just for you! But did you know that by listening to music while running, you may be improving your running performance without even knowing it?
If you're looking for ways to improve your pace, we may have the thing for you! By syncing your run to music you could find yourself running faster, farther, and with more of a spring in your step. To find out how to find the right tunes for your workout, read on to find out more...
What is BPM?
As any DJ or music fan will tell you, it's all down to the song tempo and the beats per minute (BPM). BPM indicates the number of beats in one minute, so 60 BPM means a beat that sounds once per second, while 120 BPM would be twice as fast at two beats per second.
In its natural state, your brain is inclined to sync your footsteps to anything with a repetitive beat… this can include train tracks, the person stomping next to you, and, of course, music.
Try it! While listening to a song, try and slow down or speed up your pace. When you start, you’ll think “This is easy!” but when you don’t realise it, you’ll notice that you’re back at the pace of the song's BPM.
Subliminal Synchronisation
By using subliminal synchronisation, you can maintain a faster base pace. Playing the right songs, at the right pace, through your headphones during a run can help you run more efficiently - helping you achieve that elusive PB.
Author of 'Applying Music in Exercise and Sports', sports psychologist Costas Karageorghis, PhD says:
“Humans have a natural predisposition to respond physically and emotionally to music — it is almost as though we are ‘hardwired’ to respond to it.”
“Music stimulates the part of the brain responsible for regulating wakefulness (the ascending reticular activating system) which energizes us and makes us want to move.”
It's not just running that Karageorghis’ findings are limited to either. He found that cyclists who match their cadence to music tempo can reduce oxygen consumption by 7%, as opposed to those who listened to un-synchronized music.
“When movement is synchronized to music, the body becomes more energy efficient,” he explains. “And that, in turn, can have a profound effect on endurance.”
Can You Hack Your Brain To Improve Your Speed?
According to Janet Hamilton, C.S.C.S., founder of Running Strong Professional Coaching in Atlanta - yes, you can!
“Running with music is one of the ways I gradually adapt a runner to a slightly faster cadence, however, studies show that if you make changes to your natural cadence greater than 5%, you’re likely to feel an increase in perceived exertion and a decrease in running economy.”
What does this mean for your run? Well, it means it will feel harder and take more effort the higher BPM you push for. Because of this, Hamilton recommends introducing gradual changes — to the order of two to six steps per minute — giving your body time to adapt to the BPM change.
Though there is no single cadence that fits all runners, Karageorghis’ research shows it predominantly benefits those who are doing a low- or moderately intense run.
“At running intensities above 75% of aerobic capacity, music is ineffectual at reducing perceived exertion.” “That’s because your brain is flooded with fatigue-related cues and it becomes much harder for it to process the music.”
“Even so, it can still elevate aspects of your mood, such as happiness, and excitement, and that can make the experience much more enjoyable overall.“
What Is The Ideal Running BPM?
Karageorghis says:
“For music to have a rousing effect, it needs to be both loud and fast.”
Songs that are 120BPM or higher would be a good base, but depending on your running ability/goals, a specific BPM range may suit you better.
“The ideal tempo range is 120 to 125 BPM for a jog and 140 to 145 BPM for an all-out effort. If you’re aiming for synchronicity (to keep your running at a consistent pace, or if you’re trying to increase your cadence as Hamilton mentioned above), then the ideal tempo range is 150 to 180 BPM.”
How To Find Your Running BPM
To work out your running BPM you need a treadmill and a buddy. Hamilton suggests:
1. Run on a treadmill at your easy, everyday pace.
2. Set a 60 second stopwatch and have a friend count the number of times one foot strikes the ground.
3. Take that number and double it (you only counted for one of your two feet, after all). That’s your natural cadence in beats per minute for a normal, easy run.
Once you’ve got it, it’s time to choose your ultimate BPM playlist. Don’t forget - this playlist is all for you, so guilty pleasure songs are highly encouraged!
To start you off, why not click below to head over to Spotify where you can see some 120BPM and 140BPM Runners Need playlists that will help you on your next run? Happy running!
Where you're just getting started on a Couch-to-5K or planning your tenth marathon, explore our range of cutting-edge Shokz headphones. Using bone-conduction technology, Shokz headphones allow you to listen to your favourite tunes, podcasts, and radio stations while still taking notice of the world around you. Find the headphones to match your running style right here at Runners Need.
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