I have mentioned running to music before. By linking Steps per minute (SPM) and music beats per minute (BPM). So if you align BPM and SPM you should be able to run consistently for longer. You have options – you can run at a moderate pace or tempo pace or push yourself.
The Medical and Sports Institute of America did calculate approximate running speeds: 150 bpm equals 6 mph (9.6 kph), 160 bpm equals 6.7 mph (10.7 kph) , 170 bpm is 7.5 mph (12.1 kph) and 180 bpm is 8.8 mph (14.2 kph).
You can have a nice recovery playlist to do warm-downs and recover runs. A fast 5K playlist to blitz a park run by running consistently and quickly over the distance, rather than go off too fast and slow down. Maybe even having something in the tank left for the last 200m. 🙂 I have found that.
Another use is to have a playlist that has music that alternates a fast BPM with a slow BPM. See how many tracks you can get through until it hits you and you can’t maintain it – It can be a weekly Fartlek session!! You can measure your fitness as you progress by how much music you can do before slowing.
Now for your challenge – what are your top 3 running songs? – and why? Let us know whether it’s suited for a race (5k, 10k, marathon), tempo, recovery.
eMail me at grannanpm@gmail.com.
So For Starters (some examples I have used]:
Paint it Black: [5k] Rolling Stones – 160 BPM
Mr Blue Sky : [5k/Blitz] ELO – 180 BPM
If I Could Turn Back Times : [5k/Blitz] Cher – 180 BPM
Born To Run : [Tempo] Bruce Springfield – 150 BPM
Proud [Recovery/Warmdown]: Heather Small – 103 BPM
(Can-Can) [Fartlek] : Offenbach’s Galop Infernal !! You know – La lala la lala la li – 147 BPM
……….
You probably won’t know the BPM – but that doesn’t matter for now. you could try listening for 15 seconds and then multiplying the beats y 4! But I don’t expect it.
So over to you.. please email me and I’ll collate them into some charts.