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You’re in the middle of a heavy interval run when your favorite song comes out. Suddenly you feel strong and powerful and the effort feels a little easier. Whether it’s lyrics, rhythm, or just the way you feel, there’s something about music that gives you extra energy.
Numerous studies have shown that listening to music while training can improve your mood, provide motivation, lower the rate of perceived exertion (RPE), help with stimulation, improve heart rate recovery time and, most interestingly, improve physical performance.
A new study published in the Journal of Human Kinetics found that listening to music while driving on time led to a 10% increase in total distance traveled, as well as a 14% increase in speed. There was also evidence of an 8% lower blood lactate level in people who listened to music while running. Why? The researchers suggested that this might be due to the relaxing effects of music, which can reduce muscle tension, increase blood flow, and improve lactate clearance.
The effect of music
The most intriguing part of the study: runners who only listened to music during the warm-up also noticed an 8% improvement in distance covered and an 8% increase in speed. To see also : The 10th: Let there be dance, theater, music and of course Harry Potter!.
Listening to a melodious melody triggers the release of the feel-good chemicals in the brain. Neurotransmitters like serotonin and dopamine can improve mood, dull pain and even fight fatigue. Research has also shown the beneficial effects of music on the cardiovascular system and respiratory function.
Music can also change our emotional and physiological states by stimulating or relaxing. That is why many athletes use their favorite playlist to gain strength or calm their nerves before competitions. Listening to music while exercising can lower your RPE by distracting you from feeling tired, which in turn can improve exercise performance.
Research into the benefits of music for athletic performance dates back to 1911, when a researcher found that riders in a cycling race traveled 8.5% faster when a military band was playing. A more modern study found that cyclists traveled 1-1.25 km / h faster during the 10 km time trial while listening to music. A study of elite triathletes found that time to run out was delayed by 18.1% when running to motivational music. They also found that the athletes’ blood lactate levels were lower, oxygen consumption was lower, and they had better running economy.
Keep time to the beat
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While strong lyrics can provide a psychological boost, the pace of the song is most important to the body. Tempo is measured in beats per minute (BPM) and describes how fast or slow a song is playing. Just like swimmers use the metronome to improve the timing of their movement, running or cycling at a certain pace can improve your foot strike and cadence. One study found that athletes running to music at a pace 10% faster than their preferred cadence led to significant changes in their step frequency over a 6-week period.
Why is this happening? The neurons in your brain sync with the pace of the music. You may have experienced this effect while running or cycling, as the strike with your foot or the depress of the pedal changes naturally to follow the rhythm of the song. Research indicates that this effect of music on the neuromuscular system can help “improve physical performance, especially for long-term activities that are rhythmic and repetitive (eg running, cycling, and swimming).”
Listening to music in a fast pace gives you better performance than listening to music in a slow or medium tempo. However, the benefits appear to be greater with low to moderate intensity exercise, and diminish when you reach high intensity. This could be because the body is under heavy strain, which is caused by more intense exercise, which can interfere with the processing of music in the brain.
One study found that the preferred musical pace for cycling is 125-140 BPM, while the best pace for running is 123-131 BPM. Remember that these ranges will be slightly different for everyone and may change depending on the intensity of your training and your stride length. The study also found that music selected for tempo can improve performance by 7%, lower RPE by 12%, and improve endurance by 15%. Lead researcher Dr. Costas Karageorghis even served as a consultant on Run to the Beat, a now defunct London half-marathon where scientifically selected music was played along the route.
Music as a recovery tool
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Until now, most post-exercise recovery strategies have focused on healing the muscular system with massage, stretching, or ice baths. However, little attention has been paid to the role of the central nervous system in the healing process. Given the ability of music to have a calming or stimulating effect on the body, additional studies should be carried out to investigate the effects of relaxing music on the speed and quality of recovery.
So far, several studies have shown a significant drop in blood lactate levels when athletes listened to music while running. In one study, blood lactate levels were reduced by up to 9%. Another study found that runners who listened to calming music (95-110 BPM) after a 5k time trial saw an increase in vagal tone, an internal system that helps the heart rate return to normal faster.
Tips for training with music
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While music is a great training tool, it can also be a distraction. When training outdoors, you should always be aware of your surroundings. If you’re cycling indoors on a trainer, crank up the tune, but when riding outside, leave the ear muffs at home. Never use noise canceling headphones while running, as they can block out road noise. Leave one earbud to hear surrounding sounds, such as people trying to overtake you on a reusable trail or pathway.
There are many cool gadgets to help you listen to music while you train. Headphones that use bone conduction technology to send music through the structures of the inner ear while keeping the outer ear open to its surroundings. The premium option is Shokz OpenRun Pro and the Padmate S30 is a good budget choice. You can also take a look at audio sunglasses such as the Bose Frames Tempo. A waterproof system such as AfterShokz Xtrainerz or Zygo Solo is ideal for swimming workouts.
Creating the perfect playlist
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Streaming services such as iTunes and Spotify let you search for playlists based on songs with a specific BPM. In addition, websites like GetSongBPM or Jog.fm can help you find the BPM of your favorite songs.
Cycling Playlist (125-140 BPM)
We have prepared two playlists with the ideal cadence range to help you get to your next training session.
Someone else bites the dust / queen – 110
Sweet Child O ‘Mine / Guns N’ Roses – 125
You Can’t Stop Me / Andy Mineo – 146
Running Playlist (123-131 BPM)
We Won’t Take It / Crazy Sister – 149
Life at prayer / Bon Jovi – 123
Army of Seven Nations / White Belts – 123
Welcome to dżungli / Guns N ‘Roses – 123
