Column 45, November 2011

Running with music

As a general rule, I would say it’s the older, more staunch ‘running purists’, and the elite runners I know who generally train to the sound of their footstep, breath and surroundings alone.

So is it detrimental for them to be blasting pumped up tunes whilst pounding the pavements? And what about the recreational runners?

Two sports psychologists - Dr Costas Karageorghis and Dr Jim Denison - lead the pro and anti music debates.

Elite vs non-elite

Dr Karageorghis, a former collegiate sprinter as well as professor of psychology, has spent two decades researching the correlation between music and athletic output. He discounts the impact music has on elite runners, who “choose to focus on regulating their bodies and efficiency”, he says “they focus inwardly, not on music”. “With non-elite athletes, I’ve found listening to the right songs before and during exercise will not simply reduce feelings of tiredness, it will also increase performance levels by up to 20 percent,”.

Dr K classifies many of the recreational runners as ‘dissociators’, who seek to distract themselves from the boredom they often associate with exercise. Most elite athletes would be classified as ‘associators’ who focus intently on internal cues – breathing, heart rate, and muscular tension.

Dr Denison however believes all runners should be focusing on these internal cues, as they give you feedback on your effort. He also believes runners can become dependant on music, and lose a sense of what might be truly motivating to you, such as the uplifting feeling you get on a run.

Race regulations

In 2007 USA Track & Field banned the use of musical devices at its official races. This was meant to ensure safety - being able to hear a runner coming from behind to pass, plus directions from officials - and prevent runners from having a competitive edge. As one recreational runner put it “does that mean they should ban deaf people too?”…. good point… Aside from that, the ipods these days are so small it would be a pretty difficult rule to enforce.

The ruling has since been changed to include elite athletes only. Having run as an elite I make sure several of my long runs closer to the event are run with only my internal chatter for company, as that’s all I’ll have to help push through those difficult patches in a race. I find these non-music sessions a great time to practise visualisation and affirmation techniques, and to nut out any problems I may be trying to solve with life in general!

Type of workout

I have to admit that I generally prefer to run with music. Though I’m a headphone-in-the-ear kinda girl vs the just-stepped-outta-the-recording-studio style currently in fashion. The exception would be during my intense sessions, such as race pace 10km workouts, or 1km reps, where I need to focus on breathing, relaxing, footfall… In these cases I find music a distraction.

Safety Issues

Dr Denison also highlights the safety aspect of running with music, as it removes you from the environment you’re in. I tend to agree, and would definitely recommend women running on their own in secluded areas to turn the music off (see my previous article - Safety tips for female runners).

Crossing the road is a manoeuvre also best achieved music free.

Music on courses and pacing

Music can create a surge in pace but this can mean you’re running above a level that is sustainable, resulting in a much great loss of time towards the end. Keep an eye on your predicted splits if you’re likely to fall into this trap.

On the flip side, a fantastic song played at the 35km mark of a marathon could potentially have a huge effect in boosting your efforts to the finish line.

What makes a great running song?

Many a webpage has been devoted to the best running songs and playlists, but they vary as wildly as heavy rock, to hip hop, to Rossini’s ‘William Tell Overture’. An informal poll of runners and musicians found the best workout songs share at least a few of the following attributes;

A strong rhythm: think Joan Jett, Rage Against The Machine, Led Zepplin… music that possibly sparks aggressive tendencies.

Powerful themes: like ‘Lose Yourself’- Eminem, ‘Back in Black’ - ACDC, ‘Eye of the Tiger’… these can inflame passions. Many are about getting back up after being knocked down.

A trancelike quality: podrunner.com produces such electronic dance music that gives the mind a repetitive sound to focus on.

Uplifting arrangements: Some runners prefer listening to songs that positively enhance their mood, which can range from symphonies, to U2’s ‘Beautiful Day’, or in my case Coldplays ‘Fix You’ - not exactly a pumping song, but one that seems to lift
me up.

An aggressive pace: Often without knowing runners use music like a metronome to time their strides, so fast and powerful songs can help to increase pace.

I have previously discussed the use of music compilations set at 180-200 beats per minute, to help improve performance and reduce injury (see: Is a shorter, faster stride beneficial to runners?). One site offering BPM specific music is www.runningmusicmix.com

Using music to your best advantage

The benefits of music tend to occur at low to moderate running intensities, so it’s probably best to use music on your easy or long running days. Karageorghis has found that the optimal method is generally two sessions with music for every one without, so that you don’t become desensitised to it, or rely on it in races. Music compilations made to a certain beat (180-200bpm) are a fantastic way to improve stride rate.

Crank those summer tunes!

Marnie Oberer