Over the years, friends have asked me what songs I listen to when I run. I definitely have my faves as well as some that have unexpectedly caught me in the right moment and made an impact on much more than that day’s run.
Studies show that running to music can boost performance by fifteen percent. Of course, this varies greatly with the type of runner.
‘”Elite athletes,” says sports psychologist Dr. Karageorghis, “are usually ‘associators’, which means they tend to focus inwardly when they are running.” Most other runners, he says, are “dissociators” (or are somewhere between the two). This means they look for stimulus and distraction from what is going on around them.’
Studies also show that the best exercise music is between 120 to 140 BPM (beats per minute). A New York Times article and Runners’ World suggests the following method for finding your ideal BPM:
1. Run for 15 minutes at a pace you are comfortable with
2. If you are starting out this will be slower than if you are a conditioned runner.
3. During that run count your steps for 1 minute. Do this several times to get an average.
4. Then, refer to the chart below to determine the BPM you should choose.
Was this method effective for me? I wouldn’t know; I’ve never seen or heard of any of this information until googling it just now. I researched this strictly for friends (you know who you are) that really want to know the mathematics and “science” behind things.
As for me, I started running to music because I was afraid of becoming bored on my runs; plus, I didn’t like hearing the sound of my own Darth Vader-esque breathing.
“The right music doesn’t soothe the savage beast, it makes the beast more savage. When you’re going for a long run, that’s exactly what you want. The pulse of thumping beats can make you feel superhuman. It certainly beats the sound of your own labored breathing.” – Brent Rose, Fitmodo/Gizmodo
And so it was seven years ago that I began this journey called running and, subsequently, downloading music to simply distract me from the accompanying pain and agony.
My first downloads were “obvious” choices like “Don’t Stop Believin” and “Eye of the Tiger.” As a former aerobics instructor and step class junkie, I also felt the need to add those techno-pop 80s sports stadium hits like “The Power” and “Get Ready for This.” For my forty and older friends, you’re welcome.
I quickly realized those tunes were good for short spurts, reminiscing, and waiting for the crosswalk. I had also got it in my head to run my first race that spring – a half marathon. Weekly mileage quickly ramped up. My first double-digit run was nothing short of a miracle in my mind. To go from a six mile run to TEN was monumental for little ol’ me who had never run more than a mile non-stop just six months prior. Several things in my life had changed during that time including the way I ate, how I would spend EVERY Saturday morning, and the music on my iPod.
About a dozen of you reading this remember exactly how it is that I started running seven years ago as part of my conviction to live a more balanced, healthy lifestyle. A little Bible study series called “First Place4Health” was my starting line to what I soon realized was a life-long race. The foundational verses of this Bible study literally changed my life:
“But seek FIRST his kingdom and his righteousness, and all these things will be given to you as well.” Matthew 6:33
“Love the Lord your God with all your HEART and with all your SOUL and with all your MIND and with all your STRENGTH.” Mark 12:30
At the time I was a kindergarten teacher, so visual and tactile lessons really spoke volumes to me.
I pictured a table with four legs with each leg representing my heart, soul, mind, and strength.
Having been a Christian since high school youth group, I had heard these verses before but never delved into applying them in a tangible way. When I look back seven years ago, I was in prime position for God to really speak into some cold, dark places of my life made so by some disappointment, frustrations, and near financial devastation at the time. My weight and physical fitness were the least of my worries in comparison to looming notices of default and navigating new seasons in parenting and marriage. I knew I had to commit it all to my Heavenly Father’s wisdom, so I prayed…a lot. And cried…a lot. I read His Word seeking answers. Looking back, I think I was seeking quick fixes. Not a lot sunk in until I made the decision to commit – not just my mind in reading verses and commentaries, and not just my soul in praying – but also my heart and strength to loving God.
Just like the four-legged table, if one leg is short, the table is unbalanced and cannot optimally serve its purpose.
Most people neglect one or more of these four legs. How exactly does one correct this imbalance? Matthew 6:33 simply states “seek God first.” And that means in everything from how you eat, how you work, how you relate to people, how you view circumstances, how you exercise, to how you choose songs for your next run.
Fast forward seven years…
Thirty five pounds less and well over a hundred races later, I am not saying that the four legs of my table are perfectly balanced; but more so than before. As a fine furniture craftsmen appreciates the value of good tools, I have come to appreciate the value of a good song to training and racing. But unlike the craftsmen, I am not as much in tune with technical things like BPM.
Plain and simple, I just choose songs that I like.
Having said this, I would be completely remiss if I did not mention the role teaching third grade has had on my running and song choices. To say I was elated when I first got my contract would be an understatement. Third grade was my heart’s desire; God’s timing and provision were evidence that He knew this. The first thing I did that summer in preparation for my new classroom was implement my “Song of the Week” activity. From having teenage daughters, I knew the importance and influence of music in kids’ lives. So, I set out to give my students an alternative to what was popular.
My conviction was to give them the tools to become more active listeners.
If you’ve ever heard five-year-olds parroting lyrics from Lady Gaga, Katy Perry, Maroon Five, or Eminem you know what I mean. Nothing against those artists; just need to keep it age and maturity appropriate.
Each week I would pick a different Christian artist, present the lyrics, watch the music video, discuss its themes, and write about what it means to each student. That first year I played a lot of Newsboys, Casting Crowns, and TobyMac.
Funny thing happens when you design and teach your class lessons: you start learning more from them yourself.
I started adding many of these Songs of the Week to my training playlist. And so often during a run, I would remember how a song affected my class, or essays students wrote about a song theme. I still remember something a former student (now eighth grader) wrote in response to a TobyMac song. It was something like “I don’t have to let mistakes or failures get me down. I can leave all that behind and press on for what God has in front of me.” And this favorite quote from a student essay:
“Okay, when I can’t go another step, I just pray and say ‘”switching over to God-booster-rockets!”‘
Yeah, all that from a song.
And then there was my San Francisco Marathon PR. I typically don’t race with headphones, so I rely heavily on carbo-loading on God’s Word (after all, Jesus is the Bread of Life) and those songs that are literally stuck in my head. For most of the 2013 SF Marathon, one song’s lyrics kept replaying in my head. I don’t even remember the title, but we sang it in Chapel just a few weeks prior. It was “Love the Lord, your God, with all your heart, with all your soul, with all your mind, and all your strength.” Plain and simple. It was actually the perfect cadence, too. That was the race immediately following Natalie’s high school graduation and some other very emotional events that year. This song running through my mind during the weakest point of that marathon made all the difference.
Of course, Jesus is the best example of teaching object lessons and keeping lessons fresh. This song – based on 2 Timothy 4:7 – got me to the finish line of this year’s SF Marathon a few weeks ago:
If you google motivational running quotes, you’ll find at the top of the list: “Run the first two-thirds of the race with your head and the last third with your heart.” (author unknown) It’s also been said that the second half of a marathon starts at mile 20.
All this to say, I still have “Don’t Stop Believin'” on my playlist. I have graduated to an iPod Shuffle since I refuse to carry anything bigger or heavier during a run. And I now choose songs that meet three simple criteria:
Will it keep me moving forward? Would I be willing to share it with a friend? Do I like it?
What’s my current fave song for running? It just so happens to also be my fave song…for this season of life: