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Running is a naturally rhythmic affair, so it makes sense that when you add music into the mix, it only gets better. And the more we learn about the relationship between music and running, the more we realize that music doesn’t just make running better, it makes you a better runner. We have the science to prove it: numerous studies have shown that listening to music while running can lower perceived exertion level, improve mood, and accelerate performance.
Whether you’re training for a new race distance, looking for creative ways to stay connected with other runners, or just wanting some fresh spice for your neighborhood loop, music might be the boost you need to elevate your workouts.
Racing a 5K is nothing like racing a marathon. Your training plan, gear, and race-day tactics will all be different, and your soundtrack should be, too. To help you dial in perfect playlists for the mileage at hand, we enlisted Jen Galvin, director of music for the Electric Flight Crew, a multi-city running club that synchronizes its disparate workouts with a communal playlist. Here is Galvin’s advice for creating playlists for the most common race distances.
The 5K is ubiquitous, but it might be the toughest distance for planning a playlist. For just 3.1 miles, 15 to 30 minutes depending on your pace, you need to make all your song choices count. “I was running a fast 5K before COVID, but I’m at a light 5K pace right now,” says Galvin. “Regardless of your pace, there isn’t a lot of time in a 5K, so you have to get right to it with your playlist.” Look for songs around 130 to 140 beats per minute and let your legs do the rest.
At 6.2 miles, you could be on the course for an hour or longer, so you have some wiggle room in the songs you choose. You do need to think about your goal pace, though, and when you start to fatigue in this distance, and plan your songs accordingly. Galvin suggests keeping the tempo steady at first before ramping it up toward mile five so you can finish strong.
This is your chance to do a deep dive into a single artist or really explore a single genre, like East Coast Rap or nineties grunge (or Midwest polka, whatever floats your boat). Galvin suggests seeking help to uncover unknown gems that will keep you entertained during this long run. “If there’s a song you’re really in love with, go to Start Radio on Spotify, which pulls songs from the same genre. It will feed you new artists and old favorites you’ve forgotten about. Start Radio really opens up new music.”
This is it, the long haul. The marathon isn’t about how fast you can run; it’s about how long you can endure. Your playlist needs to be cut for endurance too. “Everyone has a different style for what they like to run to, but I like to mix it up for myself,” Galvin says. “I’ve had all sorts of musical tastes throughout my life and the marathon is the chance to bring them all into play.”
It doesn’t matter whether you’re a casual runner or training for a PR — one thing remains the same: a friendly group will motivate you and make running more fun. Fortunately, there are thousands of running clubs with built-in support networks across the country. Here are some of our favorites, all of which have found creative ways to keep their members charged up this year.
There are factors besides mileage that you should consider when composing your playlist for any given run. The best place to start? “Personal preference should be the biggest factor,” says Jasmin Hutchinson, PhD, associate professor of exercise science and sports studies at Springfield College in Massachusetts. In other words, don’t force a classic-rock playlist into your headphones if hip-hop is your thing.
But there are other key ingredients to consider. “Start with music you like and then find songs that fit your parameters for running,” Hutchinson says. Feeling heavy or lacking motivation? Positive lyrics can be helpful and can even serve as a mantra. Think “Stronger,” by Kanye West, or “All I Do Is Win,” by DJ Khaled, if those fit your preferences.
Chris Lawhorn founded the website Run Hundred to design personalized playlists; it’s now serving half a million runners with ideal soundtracks each year. “The biggest requests I get from runners under 30 is that the music is recent,” he says. “Over 30 and songs of any era work, as long as they like it.” While beats per minute matter, the playlist rule comes down to this: genre first, tempo second.
By now you know that music can help you run faster. But it can also help you recover sooner, according to a study that showed music lowers post-workout blood pressure and heart rate while increasing the production of natural hormones necessary for muscle recovery. David Rosales, a Southern California-based singer-songwriter and trail runner, doesn’t need science to tell him music can change his physical state. “It’s an important part of my cooldown, easing me back into real life.”
“Music makes it social,” says Erik Valiente, cofounder of BlacklistLA, a Los Angeles group that mixes running with community involvement. Before the pandemic, his club would have pacers hold speakers to keep the communal energy up. BlacklistLA also uses music during speed workouts. “Run a tempo pace until the song finishes, then take a recovery jog. Music makes running a bit easier.”
Nobody knows what it’s like to struggle on a long run like Liz Anjos. The Portland-based musician, who releases music under the name Pink Feathers, is a longtime marathoner, and she recently completed a Fastest Known Time attempt on the Appalachian Trail, running 18-hour days to finish the 2,000-mile trail in 51 days, 16 hours, and 30 minutes. “Every day had its ups and downs. Music pulled me out of the lows, put me in a better mood. I’d match my steps to the music, in a way dancing with the trail. It made it fun.”
There are days when you’re just feeling it. You feel light, fast, and with-it. Jen Galvin, Electric Flight Crew’s music director, loves those days. Her favorite kind of run is a fast 5K and she knows just the music to pair with it.
