Music is Motivation

If you’re like me, anything that makes a run feel a little easier is worth a try.  Better still, something that makes me motivated to run a bit faster is a winner.  And running to beats per minute could be just the personal trainer we all need.

Runners World recently stated most elite distance runners run at a stride rate of 180 strides per minute.  So how do we know our strides per minute, or even what we should be aiming for?

The Magic Number

To check your stride rate; go out for a run, get into your natural running rhythm & then time yourself for 60 seconds and count your strides. Or more simply, just count each time your right foot hits the ground & multiply by two.

Run to the Beat

So now you know your strides per minute we need to design our play list to match and motivate!

Now, I know this isn’t a new phenomenon I have uncovered, and if you Google ‘running to music’ you are faced with many sites offering pre-selected, beats per minute designed play lists to help you on your way.

However, if the tunes offered don’t take your fancy, use the tables below, along with your newly diagnosed stride rate and a metronome (see I phone applications) & create your own play list.

Numbers to work to

With the right music and the right training, you can develop a faster stride rate and faster times. The more you get into the ‘beat’ you will find yourself increasing your stride frequency to match the music which helps to reduce the vertical bounce often seen in beginners.

Faster steps help keep your body closer to the ground and promote a lighter foot strike, which also reduces impact, a major cause of running injuries.

A few of my Favourites

Warm up

Reach – S Club 7 (117 – 120 bpm)

Single Ladies – Beyonce (126 bpm)

Pace up

Kelly Clarkson – My life would suck without you (144 bpm)

Basement Jaxx – Good Luck (153 – 154 bpm)

Heartbeat – Scouting for Girls (154 – 155bpm)

Elvis Aint Dead – Scouting for Girls (155bpm)

In my stride

Hey Ya! – Outkast (158 / 160 bpm)

Pump It – Black Eyed Peas (163bpm)

Sound of the Underground – Girls Aloud (163bpm)

Always where I need to be – The Kooks (163bpm)

Going for it

You can’t stop the beat – Hairspray Cast (164 / 170 bpm)

She’s so Lovely – Scouting for girls (167bpm)

Footloose – Kenny Loggins (165 – 173bpm)

Finale & cool down

Gonna Fly Now – Bill Conti / Rocky Soundtrack (120-140 bpm)

Have fun & be sure to come back and let us know your favourites!