5 Tips to Boost Running Performance with Music

5 Tips for Running with Music to Boost Your Performance

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

Music has the power to transform a run. Whether you’re gearing up for a race or just hitting the pavement for a casual jog, the right tunes can elevate your mood, increase motivation, and help you push through tough workouts. Running with music is a popular choice for many athletes, but it’s important to make sure that your playlist is working for you, not against you.

Here are 5 tips to help you maximize the benefits of running with music.

1. Match Your Music to Your Pace

One of the most effective ways to use music to enhance your run is to match the tempo of your music to the intensity of your workout. For high-intensity runs like intervals or speed work, fast-paced, high-energy songs are ideal. These songs can help you maintain a faster pace and keep your adrenaline pumping. On the other hand, for slower, more relaxed runs like long runs or recovery days, choose music with a slower tempo to help you stay in a steady rhythm. This will allow you to focus on your breathing and enjoy the run without feeling rushed. Having different playlists for different types of runs can help you stay motivated and focused, no matter what type of training you’re doing.

2. Create Playlists for Different Moods

Music is not just about tempo—it’s also about setting the right mood. A playlist that matches your emotional state or the mood you want to create can be a game-changer. Motivational tracks are perfect for race days or tough training sessions when you need that extra mental push. Alternatively, for a calm and focused recovery run, instrumental or acoustic music might be more fitting. Creating themed playlists for different types of runs—whether it’s a playlist for early morning runs, one for long-distance training, or a playlist full of feel-good tunes for easy days—helps keep things fresh and keeps you mentally engaged throughout your training.

3. Use Music to Distract from Discomfort

When the going gets tough during a run, music can be the perfect distraction. Whether it’s a tough interval, a long run, or the final miles of a race, music can help take your mind off the discomfort and fatigue. A great song can shift your focus away from your sore muscles or heavy breathing, allowing you to push through the hardest moments of your workout. Music can also help you maintain a positive mindset during challenging runs by keeping your spirits high. If you’ve ever found yourself running through a tough patch and suddenly felt reinvigorated by a favorite song, you know just how powerful music can be in those moments.

4. Prioritize Safety

While music can boost your performance, it’s important to prioritize safety, especially when running outdoors. Running with music can make it harder to hear your surroundings, which can be dangerous in high-traffic areas or on unfamiliar routes. To stay safe, try using bone-conduction headphones that allow you to hear both the music and the environment around you. Alternatively, consider running with just one earbud in or keeping the volume low enough so you can still hear traffic, other runners, or any potential hazards. Staying aware of your surroundings ensures that you can enjoy your music while still being alert and safe.

5. Refresh Your Playlist Regularly

Listening to the same songs on repeat can quickly lead to boredom, which may affect your motivation and focus. To keep your runs exciting, make a habit of refreshing your playlist regularly. Adding new songs, changing up the genres, or even creating themed playlists based on your mood or the time of year can help keep your music fresh and engaging. You can also consider updating your playlist based on your training goals or current favorite tracks. A new song or album can be just the thing you need to make your runs feel new and exciting again, helping you stay motivated and energized.

Share Your Running Playlist Tips!

Everyone has their own way of using music to enhance their running experience, and we’d love to hear how it works for you! Do you have any favorite songs, genres, or playlists that get you through tough workouts? How do you use music to stay motivated, focused, or relaxed during your runs? Share your tips and thoughts with us—we’d love to hear how music impacts your runs and what tracks make your workouts better!