Running, speed training, racing and music.
Many of us run and train using music, either as inspiration, distraction or motivation. I’ve tried some things in the past with music and running, and a recent dailymile conversation sparked the idea for this post.
One thing I’ve found useful when trying to increase my speed capabilities is to try to sync footfalls to music. I noticed sometime last year when out for an easy run that a song came on with a BPM (beat per minute) a little faster than what I was running. I naturally sped up to match my foot impact with the beat of the song (left foot on snare backbeat, but that’s just me 
). Curiously, I was suddenly kicking it with a lot less effort. So, I got to using that mass of grey matter I have, and concluded that as I was trying to get faster, perhaps I could use the motivational power of music to help me along the way.
A quick Google search on BPM and running returns a plethora of information, so I’ll cull the cream off the top for you here:
- Run2Rhythm has a nice comprehensive site selling music at certain BPMs but they also have a nice guide on how to determine the appropriate BPM and match it to the pace per mile or MpH you want to run.
- http://www.run2r.com/Technical+linking-bpm-to-running-speed-usa.aspx
- Running Music Mix provides some nice lists and links to purchasing those playlists on iTunes.
- http://runningmusicmix.com
- Podrunner This DJ creates custom mixes for a reliable and consistent BPM, mostly house music.
- http://www.djsteveboy.com/podrunner.html
ed: added at the suggestion of Peter L: http://www.audiofuel.co.uk
ed: added at the suggestion of Steve S: http://www.hellasound.com
Of course, if you have a nicely sized music collection, you can do it yourself. Just make sure you have BPMs on all your songs. If you use iTunes, there are a number of freeware utilities that will skim your music library and determine the BPM by song. Once that’s done, simply create a smart playlist and have it load with songs in the BPM range you’re targeting. You can then create playlists for different paces: Intervals, Tempos and LSD.
The big benefit I’ve gotten from this approach as a relatively new runner is that I’ve been able to more quickly learn what a pace feels like and imprint it through music association. It probably helps here that I’m a drummer…
An Example: Girl Talk, Bounce That http://blip.fm/~m23dl @ 170 BPM (double stepping)
Great info on tunes and running. I find that running with techno music mix helps with speed too. Great tips/suggestions here!
Hi Jay,
I’ve checked the links you’ve posted on your blog and http://runningmusicmix.com is the one I like the best! Thanks for sharing those links because I am a huge fan of running listening to music.
Cynara.
How about HellaSound?
http://www.hellasound.com/
Good stuff!
–Steve
Good one, just added to the post
Jay,
you’re 100% right on the money—I think there’s a huge link between the tempo of music and your cadence. It’s magic when you can sync them up, and even better when you can use it as a tool for working on improving your stride rate or pacing yourself for different runs.
You’re also right about being a musician; I knew my cadence tempo in BPM within the first week of starting running. When I started http://www.HellaSound.com, I naively assumed other folks thought of their cadence like this, too. But it looks like it’s mostly us musicians that immediately make the association.
To help non-musicians, we created an MP3 that you can listen to while you run, and it’ll tell you what your stride tempo is. It’s a ridiculous track, but it works and I think it’s pretty handy: http://bit.ly/HS-SRF
Thanks a lot Steve for adding our music to the discussion!