The ultimate running playlist
Over the past three decades sport scientists have been studying the benefits of running with music.
At the centre of this research is renowned sport and exercise psychologist Professor Costas Karageorghis, who has established an international reputation for his research into the psychological, psycho-physiological and neuro-physiological effects of music on exercise.
Through more than 100 journal articles, the Brunel University London professor has helped to illuminate how listening to music during running can boost pleasure, reduce perceived effort and even improve aerobic efficiency. But it all depends on the intensity of the session and the various qualities of the music you're listening to during it – most notably, the tempo.
Central to his work is our understanding of how to use music synchronously and asynchronously when running. Contrary to popular belief, listening to music with a very fast tempo is not conducive to a high-intensity workout. It is far more effective to listen to slower music with a strong beat and synchronise your cadence to each half-beat.
'If you want to run at a high-stride frequency of say 180 strides per minute, select a piece of music that has 90 beats-per-minute and take a stride cycle on each half-beat,' recommends Karageorghis.
'It’s much easier to stay in synch using a stride cycle than trying to process each musical beat for a step-by-step synch,' he adds.
Research also shows when we run at extremely high intensity, for example repetition interval training, a very high tempo of more than 150 beats per minute can be difficult to process and can result in a slight drop in performance. Another strategy is to listen to music with a lower tempo asynchronously as a form of distraction.
'At a fundamental and visceral level, appropriate musical selections will not necessarily influence what we feel at high running intensities but they can influence how we feel it – music can ‘colour’ our interpretations of fatigue,' says Karageorghis.
During the past 25 years, and via 26 research grants, Karageorghis has built up an audio picture of the best tunes for different types of running sessions.
This culminated in a running playlist of 16 tracks, published in his book Applying Music in Exercise and Sport. He is now exclusively sharing this ultimate playlist with Runner's World.
The best running songs, according to Karageorghis's research
Titles by Vangelis
The track known as Titles on the Chariots of Fire soundtrack has a low tempo of 68 bpm making it the perfect tune for mental preparation. The music has become synonymous with the Olympic Games, particularly athletics, so it is best to listen to while driving to a track session or getting your running gear on.
Running on Sunshine by Jesus Jackson
This urban soul song has a moderate tempo of 100 bpm. Its uplifting motif is ideal for a gentle warm-up such as a slow jog or dynamic stretches.
Runaway Linkin Park
Hard-rock band Linkin Park serve up this 109 bpm track with a clear drumbeat that serves to gently activate the runner. Perfect for those easy runs when you want to listen to something energising without running too fast.
Running with the Night by Lionel Richie
Pop maestro Lionel Richie might not be for everyone but this particular tune has a tempo of 120 bpm, making it a good addition to a steady-run playlist. It will keep you running at a regular tempo 'til the morning light.
Run, Baby, Run by Sheryl Crow
If country rock is more your style then this 124 bpm Sheryl Crow ditty could be just what you need for a long Sunday run. Best listened to during a low-intensity session.
Run to You by Bryan Adams
Picking up the pace a little is this classic Bryan Adams rock anthem with a really clear drum tap throughout. At 126 bpm it is great for a moderate intensity run when you are working at around 70 per cent of heart rate max.
Run the World (Girls) by Beyoncé
The beat may be trickier to pick up in this busy Beyoncé track but once you have it pinned down, the 127 bpm fits nicely with a mid-intensity session, like a fartlek or gearing-up from steady to tempo pace.
Where are we Runnin'? by Lenny Kravitz
With a catchy guitar riff this Lenny Kravitz rock tune will help you to sustain a slightly harder run with its 130 bpm. Push your heart rate max to 75 per cent while listening to this song during a marathon race pace session.
I Ran (So Far Away) by A Flock of Seagulls
This new wave song by A Flock of Seagulls hits the running music sweet spot at 146 bpm, allowing you to push harder while still focusing on the (off) beat. An optimal tune for any uncomfortably hard tempo session.
Born to Run by Bruce Springsteen
Bruce Springsteen provides another great track for a high-intensity run with 148 bpm. This rock classic is another peak tune to accompany a tempo run without pushing you beyond lactate threshold.
Run with the Wolves by Prodigy
The song with the highest bpm on the list, this Prodigy dance record is best for when you need to turn things up a notch. With 166 bpm it provides a fast, but not too fast, beat to help push you through a threshold session.
Run-Around by Blues Traveler
You might expect a very high intensity session like interval or repetition training to be accompanied by music with a speedy bpm. But when you are working extremely hard the brain finds it difficult to process songs, let alone ones with an extremely high tempo. This well-known rock tune by Blues Traveler has 152 bpm and will serve to distract you during a hard effort.
Runaway by Bon Jovi
This Bon Jovi melody sounds fairly rapid, but at 153 bpm it is actually another ideal tune for a speed session because it won't totally overload your senses.
Move Your Feet by Junior Senior
When you are cooling down it's good to have a track with a catchy tune to keep you moving rather than one that brings you to an abrupt stop. This noughties dance favourite has 119 bpm, which will help to gradually bring the heart rate down over three minutes.
Run On by Moby
Once the heart rate starts to lower, this Moby electronica track is a great way to finish off a cooldown with its soothing 97 bpm. Just don't try to synchronise to the piano notes which are playing at double time.
Waterfalls by TLC
This R&B smash hit from TLC is the perfect post-run recuperation listen. With 86 bpm it will take you to your happy place while you wind down with a glass of water and a post-run snack.
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