For some long-distance runners, music is both motivation and distraction. Music for long distance running has supported many runners during their marathon training, and runners in general, have discovered, how to use wonderful music for best quality running and how supportive it is to run with music particular when synchronizing with the steps.
With the advent of the high tech media players, running to music has become easy and popular. We also use armband to carry our cell phones, from where we listen to music with earplugs and at the same time uses gps apps like Endomondo or Strava watch app to track the route and show running times and many other parameters.
If you search on the internet, you will find many opinions on running to music. Some people find it fun, exhilarating, and motivating. Others prefer listening to the natural sounds around them, while they enter a meditative state, or enjoying peace and quiet.
You should consider two important safety questions: The first is that music may exclude other sounds in ex. a City that may signal danger to you as runner, like a fire engine or an ambulance.
On the other hand, if that is a problem we can choose to listen to music when we run in parks or woods and not in traffic areas.The second is that music with high volume played through ear buds might damage your hearing or cause inner ear injuries.
Music can be wonderful to alleviate stress and support your motivation. We all have a different taste for music, and when it comes to long distance running, most of us listen to songs or instrumental music that make us feel comfortable and motivated, since we have to be out there for a long time.
Music alleviate Stress
Music can also be a considerable stress reliever; a mood changer and it works at various levels at the same time. Sounds also affect our entire energy system, since the mind and body specifically respond to certain frequencies and tones. Playing music in the background while running seems to diminish stress and ease out other mental disturbances.
When your day sometimes is stressful and you listening to music while running, it can help with improvement of the performance of mind and body. Music gives you relaxation and reduces stress while you are running the long runs; there are also runners who listen to music because they think that music can help in lifting their soul.
Another point is that while you are running on a busy road, all the noises of the road eliminates, because you have your headphones on your ears. What you experience is your favorite music and your individuality.
Run with your choicest song playing on your iPod or mp4, exhale and inhale with the beats of the music and allow the music to take you away. This can be a great reliever of stress, as it combines running, music and imagery, which all are helpful in relieving stress.
Music Exclude Fatigue
Some runners say that music can exclude some of your fatigue and hereby, get you to run longer distances and faster kilometres, which reducing your perception of your body’s limits. There is also music especially designed for intervals.
It is a good idea to make sure that the beats in the music matches your chosen running pace. Thus, you move in the right way. Many runners have independently found that running exactly to the beats is inspiring, motivating, and fun.
New research today also shows that Music before and after a run has a positive effect. Most of us today run with earplugs or other headphones listening to music because it makes the run more fun and motivating and make us run a little faster.
Some researchers examined 15 runners at the 5-km distance. The participants were measured, among other things on the brain activity, mood and heart rate – and of course their running times.
The study concludes that motivational music at 110-150 BPM (beats per minute) before training made runners more ready to run and made them cut about 35 seconds of their times on average.
Even more impact was music during the race itself, since the runners cut an average of 1 minute and 20 seconds of their time. In particular, the first 800 meters they ran at far higher speeds than without music
Slow music (95-110 BPM) after the run also improved the restitution. The runners get back to their resting heart rate faster.
Find your personal rhythm to get the most out of the music during your run, choose music with the bpm (beats per minute) that suits your tempo.
Use your emotions, your senses, your musical skills – or count your steps to be more exact, by finding out how many times per minute you put one foot on the ground, then select music with the BPM that matches that.
A number of apps and websites like jog.fm can help you put together your playlist and hereby help you by composing a playlist on that background.
Music by itself increases concentration, lowers perception of effort, provides ongoing stimulus and generally leaves you feeling more positive. Put on a pair of earplugs or headphones, and running feels easier and more enjoyable, so you get better at it.
Sometimes it’s as if the training just flies off when there is good music in the ears. The mood is lifted and the mental batteries charges up. This makes the training an extra positive experience.
It will be a benefit to choose music according to the theme of the training, for example a little more intense music and fast rhythms for interval training, while listening to more relaxing music on the easy recovery runs or LSD runs.
Choose Your Personal Playlist
Today it is possible to choose playlists that make it even more motivating to run even in cold or rainy days Waterproof headphones are therefore a good choice precisely on rainy days where the music often is indispensable.
By adding coaching to the music, you can also follow instructions that can improve your running. Having a coach talking to you or even yell at you during your intervals can make a difference, when you run the intervals alone, where it can be difficult to push yourself and make you ready for the next interval run.
Studies shows that listening to music while running can block out the pain signals being sent from your brain and reduce the feeling of fatigue. This, in turn, can mean your performance improves as you are not focused on the pain and can instead just run. Listening to fast music while running can increase your pace by up to 15%. By compiling that perfect playlist of fast, motivating songs, you could potentially beat your PB and run faster than you would without music. The other opportunities is playlists with meditative music to the long easy LSD runs. Music today brings us whole new opportunities in running.
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