The Great Limerick Run is on this weekend – and many runners will pack water, shoes and some great tunes
WHO DO YOU go running with? Do you fire on all cylinders with Eminem? Does Beyoncé take your mind off those aching muscles? Or maybe it’s Phil Collins. On most athletes’ checklists, having the right music playlist mightn’t be top of the agenda – the training schedule, shoes and diet are technically more important – but when the going gets tough, who is there to serenade you over the finish line?
Thankfully, when it comes to creating your perfect playlist, science has offered a helping hand. Encouraged in no small part by the MP3 revolution, the amount of research on the relationship between athletic performance and music has increased dramatically over the past decade.
One leading expert is Dr Costas Karageorghis of the School of Sport and Education at Brunel University, London. His work has highlighted four main characteristics that separate great motivational music from the also-rans: rhythm response, musicality, cultural impact and association.
In other words, the best running songs have tempos greater than 120 beats per minute (bpm), boast memorable, uplifting melodies (minor key songs are disqualified immediately), should be from genres you know and like and preferably conjure positive associations in the runner’s mind.
After a read through the recommended playlists from a variety of Olympic level athletes on runnersworld.com, it becomes clear that, whatever science advises, personal taste is the deciding factor – and what works for one runner may not suit another.
While the internet is useful for getting song ideas and providing unusual titbits (did you know that long-distance legend Haile Gebreselassie regulates his pace to the annoying 1994 hit, Scatman?) the disparate collections of supposedly perfect running tunes could leave you exhausted before you even lace up your runners.
However, sports psychologist Kate Kirby says there really is no one-size-fits-all playlist.
“It depends on why the runner is choosing to listen to music. In terms of competitive performance and controlling pre-race anxiety, the tempo, volume and rhythm would be important considerations.
“If a runner is compiling a playlist to help them through a long, tough session, it would be important that at least some of the music has positive external associations that evoke positive emotions.” Kirby says that there has been conflicting evidence as to whether performance is improved by listening to music, but for the runners out there who see the sport as more about exercise and fun than setting any world records, there are certainly psychological benefits. “At the amateur and recreational level, a well-chosen playlist can definitely help a runner maintain their motivation and increase their perceived effort, thereby making running a more enjoyable experience.” So, before you start scouring your digital music collection Kirby offers these tips:
“Decide what you want to use the playlist for. Is it motivational, calming or confidence inducing? It can then be useful to have a number of different playlists that suit these different purposes.
“Make sure your playlist is long enough to cover the length of your run. If it starts to repeat itself, it may make your running time seem longer rather than shorter. If you are choosing music that has external associations with times or places or people, make these positive associations so that your mood is lifted. Update and vary your running playlist regularly to avoid becoming overly familiar with it. Otherwise you may become ‘desensitised’ to its beneficial effects.”
Remember: what makes your running playlist mightn’t always be the music you usually dance to, chill out to or name-drop to impress people. To get your training started, here are 10 songs you may wish to include:
BILL CONTI – Gonna Fly Now(theme from Rocky)
Predictable but essential. Rocky Balboa was a champ and you can be a champ too! Just try not to punch your fellow runners.
PETER, BJORN AND JOHN– Up Against The Wall
The driving rhythm in this Swedish pop number will have you bursting through the wall instead of hitting it.
SIGUR RÓS – Inní Mér Syngur Vitleysingur
Positive song lyrics are important for maintaining effort. That’s why I’m assuming that this deliriously joyful song, sung in the Icelandic band’s native tongue, is about running. I may be wrong.
BON JOVI– Livin' On A Prayer
Use it as a marker for when you’re “halfway there”. Sorry, couldn’t resist.
TING TINGS– That's Not My NameLots of energy and precocious attitude make it a winner.
RADIOHEAD– Idioteque
With a ferocious beat and lyrics about an impending apocalypse, if this doesn’t get you running I don’t know what will.
U2 – Where the Streets Have No Name
Motivational anthems don’t come much better. “I want to run, I want to hide,” Bono tells us. Ideal for a game of hide-and-seek then.
IGGY POP– Lust for Life
Stick this on your playlist if you associate it with Ewan McGregor's Trainspottingcharacter, pounding the Edinburgh streets. If it reminds you of the same character going cold turkey later on, it's probably best to give it a miss.
BRUCE SPRINGSTEEN– Born to RunA classic song guaranteed to get you through the final mile.
VANGELIS– Chariots of Fire
You might be running in slow motion by the end of the race, but this tune will help you visualise the finish line.
