If it were up to my personal opinion, I’d answer a resounding yes, and the article would be wrapped up, because for me the pleasure of running is inseparable from enjoying my playlist. But the real question is whether it is beneficial, or if, on the contrary, it prevents us from running at our best. A brief overview of what is said and done on the matter.
Running to music, what does science say?
Studies carried out on this subject have concluded that there is an improvement in running performance of between 2 and 5%, largely because music enhances tolerance to exertion and pain. One slight caveat, however, is that these studies were carried out in a laboratory, on a treadmill, under conditions that differ from those of outdoor running or training.
Dr Costas Karageorghis, of Brunel University in London, goes even further, stating in the conclusion to his book *Inside the Psychology of Sport* that listening to music whilst running can improve performance by 15%.
Dr Shaun Phillips, one of the scientists involved in the study carried out by the University of Edinburgh “The effect of self-selected music on endurance running capacity and performance in a mentally fatigued state” stated: «Mental fatigue is a common experience for many of us and can have a negative impact on a number of our daily activities, including exercise. It is therefore useful to find safe and effective ways of reducing this negative impact.»
From a statistical point of view, the Running Observatory reports that 68% of occasional runners listen to music whilst out for a jog.
How does music help us to run better?
Music stimulates the neurotransmitters dopamine and serotonin. This has the effect of increasing the pleasure felt while running. Thus, it improves mood, reduces negative aspects such as tension, and can even induce a certain euphoria.
It also plays a role as a distraction which helps to forget pain and unpleasant sensations, thereby reducing the perception of effort.
What are the disadvantages of running with music?
The first thing to bear in mind is that running whilst listening to music cuts us off from the sounds around us, which can be dangerous, particularly in urban areas.
The second point concerns the risk of «over-pacing» or «under-pacing»: if we let ourselves be guided by the rhythm of the music, we risk straying from our running pace. Anyone who runs with music knows this; we sometimes tend to get carried away when listening to an upbeat track or a motivating song.
The third and final point concerns breathing. In fact, running to music can prevent you from breathing properly. For some people, it is important to be able to focus on their breathing, and in such cases, music becomes a distraction.
Do champions run to music?
Given that earphones are generally banned in competition, such as at Berlin Marathon, the question only arises with regard to training.
According to Dr Karageorghis: «The top athletes tend to focus on themselves when they run.» And indeed, most top-level marathon runners prefer to focus on their running pace and breathing, and choose not to listen to music so that they can stay in touch with their bodies and their surroundings.
However, some runners are an exception to this rule and report that they listen to music during their training sessions or in unofficial races. These include:
- Galen Rupp, an American runner who won silver in the 10,000 metres at the 2012 London Olympics and bronze at the 2016 Rio Olympics.
- Meb Keflezighi, an American runner who won the 2014 Boston Marathon and competed in four Olympic Games.
- The legendary British runner Paula Radcliffe, world record holder in the marathon
What music should I listen to while running?
To be effective, the music chosen must meet three criteria: «It must appeal to the runner, its tempo must match the running pace, and it must be linked to the person’s history and culture», explains Denis Dhekaier, who has been researching the subject for several years and offers training plans incorporating music on his Jiwok platform.
A ready-made playlist, of the sort you can easily find online, will therefore not be very effective, and could even be counterproductive. There are, however, a few all-time classics of motivational music, such as the Rocky soundtracks “Eye of the Tiger” and «Gonna Fly Now», which is played during the New York Marathon to spur on the runners.
We all have a favourite track in our playlist that tends to give us wings. Mine is “Tupac's ”All Eyez on Me", what about you?
If music isn’t enough to motivate you, you can find some solutions in this article: 6 tips to boost your running motivation
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