Running Music
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RUNNING MUSIC - RHYTHM AND BEAT
I have been requested by many people to explain run2rhythm website; www.run2r.com and what the significance of specialist running music is. I feel it is best explained by description and also comparison of one of the perceived great running tracks 'Eye of the Tiger' and a specific running track from the website 'Bionic Pulse'.
Let's start by talking music terminology.
Musical beat is notated by a system of time signatures and measures.
BEAT is the foundation of the piece of music that determines the speed of the music. The BEAT is what we keep in time with when we dance - what we tap our feet or fingers to. The speed of music is indicated by a tempo mark above the first measure of the musical score. This is measured as Beats per Minute and rarely changes during a song. The BEAT can be represented in a piece of music many different ways from solid easily identifiable drum beats to the most subtle of pulses emanating throughout the music.
RHYTHM can be best described as the flow of the music over the underlying beat. The melody, the syncopation, the faster sounds, slower sounds, the ebbs and flows, the highs and lows, the excitement, the calmness of the overlying melody are all part of the embrace of rhythm. RHYTHM is the part of the music that is emotive and most influences our response to the music.
Music is a very perplexing medium and many people don't quite understand it. They know what they like and what they don't like. But, why is it that we like some music and dislike other music? Is it the sound, the melody, the beat, the rhythms? Is it the performer with brilliance or an artist who is just plain terrible. Why is it that some music sounds inspiring and great but is lousy to run with? Why is it that some music sounds just average but is sensational to run to?
Why is it that a piece of music can have such an inspiring sound, feel as if it is fast and upbeat only to be at a slow beat and totally unsuitable for running with?
e.g. "Eye of the Tiger."
Why is it that a tranquil, wafting piece of music can sometimes have a solid and fast beat and be ideal for running? Why is it that during a run when the body needs to relax a bit more but keep at the same speed this music becomes awesome? When you combine the excitement of solid sounds and rhythms with a beat suitable for running, that's when your run can be truly musically inspired!
Ideal running music has many musical elements to it and should not be just high energy repetitive sounds. Repetitive 'techno' can become very boring after a short while. Conversely 'New Age' can be horribly uninteresting as well. Running music should contain all the elements of well composed and well constructed music. It must have great variety and enable the runner to run as they want - to either, switch off and enjoy the surrounds whilst the music keeps them at their speed or, to listen to all elements of the music and enjoy it for what it is.
When out running most people run from a half hour up to 2-3 hours. Marathons for most take 3-5 hours. Even in a half hour run playing popular music will consist of probably 10 -15 different songs. All will be at various Beats per Minute and the runner will have little chance of running with a steady pace or a good rhythm if trying to run to the music.
Although "Eye of the Tiger' has wonderful sounds, solid rhythms and is truly a brilliant and inspiring musical score it is simply no good for running. Its beat is far too slow.
EYE OF THE TIGER 109BPM
Average cadence for runners is between 150 steps per minute (BPM).
109BPM simply won't work
Run2Rhythm music - BIONIC PULSE 166BPM
Running at this pace gives a 5:30 -5:00 min/km speed.
More importantly, we must look at the benefits of running in sync with music over running contra-sync against the music:
The body should be at one with the music and not physically fighting against the music rhythms
Running in sync allows you to control pace during a run.
Simulate speeds required to achieve run/race goals.
Reinforces the 'effort/relax' aspect of ideal running
Helps the muscles to relax during a long run resulting in better capillary blood flow and less muscle fatigue.
Helps you find the mind and body meld that puts you 'in the zone'.
Summary:
Many people are extremely disappointed when they take their favourite music out on a run. They are usually filled with excitement and anticipation that their music will drive them better than ever before. Sometimes they hit it ok when a music track is close to the running pace but not very often. Mostly, they find that it does not seem to inspire them or help them as much as they expected. This will invariably be due to the fact that the beat and the rhythms are all wrong for the exercise.
it is always best to run consistently with music that is matching your running cadence.
Let's start by talking music terminology.
Musical beat is notated by a system of time signatures and measures.
BEAT is the foundation of the piece of music that determines the speed of the music. The BEAT is what we keep in time with when we dance - what we tap our feet or fingers to. The speed of music is indicated by a tempo mark above the first measure of the musical score. This is measured as Beats per Minute and rarely changes during a song. The BEAT can be represented in a piece of music many different ways from solid easily identifiable drum beats to the most subtle of pulses emanating throughout the music.
RHYTHM can be best described as the flow of the music over the underlying beat. The melody, the syncopation, the faster sounds, slower sounds, the ebbs and flows, the highs and lows, the excitement, the calmness of the overlying melody are all part of the embrace of rhythm. RHYTHM is the part of the music that is emotive and most influences our response to the music.
Music is a very perplexing medium and many people don't quite understand it. They know what they like and what they don't like. But, why is it that we like some music and dislike other music? Is it the sound, the melody, the beat, the rhythms? Is it the performer with brilliance or an artist who is just plain terrible. Why is it that some music sounds inspiring and great but is lousy to run with? Why is it that some music sounds just average but is sensational to run to?
Why is it that a piece of music can have such an inspiring sound, feel as if it is fast and upbeat only to be at a slow beat and totally unsuitable for running with?
e.g. "Eye of the Tiger."
Why is it that a tranquil, wafting piece of music can sometimes have a solid and fast beat and be ideal for running? Why is it that during a run when the body needs to relax a bit more but keep at the same speed this music becomes awesome? When you combine the excitement of solid sounds and rhythms with a beat suitable for running, that's when your run can be truly musically inspired!
Ideal running music has many musical elements to it and should not be just high energy repetitive sounds. Repetitive 'techno' can become very boring after a short while. Conversely 'New Age' can be horribly uninteresting as well. Running music should contain all the elements of well composed and well constructed music. It must have great variety and enable the runner to run as they want - to either, switch off and enjoy the surrounds whilst the music keeps them at their speed or, to listen to all elements of the music and enjoy it for what it is.
When out running most people run from a half hour up to 2-3 hours. Marathons for most take 3-5 hours. Even in a half hour run playing popular music will consist of probably 10 -15 different songs. All will be at various Beats per Minute and the runner will have little chance of running with a steady pace or a good rhythm if trying to run to the music.
Although "Eye of the Tiger' has wonderful sounds, solid rhythms and is truly a brilliant and inspiring musical score it is simply no good for running. Its beat is far too slow.
EYE OF THE TIGER 109BPM
Average cadence for runners is between 150 steps per minute (BPM).
109BPM simply won't work
Run2Rhythm music - BIONIC PULSE 166BPM
Running at this pace gives a 5:30 -5:00 min/km speed.
More importantly, we must look at the benefits of running in sync with music over running contra-sync against the music:
The body should be at one with the music and not physically fighting against the music rhythms
Running in sync allows you to control pace during a run.
Simulate speeds required to achieve run/race goals.
Reinforces the 'effort/relax' aspect of ideal running
Helps the muscles to relax during a long run resulting in better capillary blood flow and less muscle fatigue.
Helps you find the mind and body meld that puts you 'in the zone'.
Summary:
Many people are extremely disappointed when they take their favourite music out on a run. They are usually filled with excitement and anticipation that their music will drive them better than ever before. Sometimes they hit it ok when a music track is close to the running pace but not very often. Mostly, they find that it does not seem to inspire them or help them as much as they expected. This will invariably be due to the fact that the beat and the rhythms are all wrong for the exercise.
it is always best to run consistently with music that is matching your running cadence.
Linking BPM to running speed
What BPM should my music be?
How to work out which BPM to choose:
The run2rhythm program is essentially coupling running cadence to music.
With running, very few people can sustain a steady rhythmic pace over an extended period. Many tend to start too fast and don't get to finish the distance intended, or within the time targeted for the run. The run may not last as long as they intended%u2026.."puffed out early!"
Outdoor running:
Run for 15 minutes at a pace you are comfortable with
If you are starting out this will be slower than if you are a conditioned runner.
During that run count your steps for 1 minute. Do this several times to get an average.
Then, refer to the chart below to determine the BPM you should choose.
Alternatively
Time yourself over 1km or mile and somewhere during that run count your steps for 1 minute. For example if you counted 163 steps in a minute while running a measured kilometre or mile you should have run around 6 minutes for the kilometre and 9:40 minutes for the mile.
Treadmill running:
Set the treadmill speed at a pace you can comfortably run at for 15 minutes.
If you are starting out this will be slower than if you are a conditioned runner.
Then, refer to the treadmill chart to determine the BPM you should choose.
The paces listed are ok within + 1 Mile or Km per hour
run2rhythm running music will help you learn how to run with a consistent rhythmic pace.
Our research with seasoned runners reveals the following:
*These results are from our continuing research and may vary for different runners according to individual technique, stride length and fitness
150BPM = 10min/km, 16 min/mile,
153BPM = 9min/km, 14 min/mile
156BPM = 8min/km, 12 min/mile
160BPM = 7min/km, 11 min/mile
163BPM = 6min/km, 9.4min/mile
166BPM = 5min/km, 8 min/mile
171BPM = 4min/km, 6 min/mile
180BPM = 3min/km, 4.5min/mile
If you want to get the best out of your running and improve your running ability and performances and you want to work out the best running music to run with, work off the chart to get an idea of the BPM (beats per minute) you should be running to. If you run correctly to these beats with correct technique and control, your times should approximate those listed.
You will notice from this table that the stride length varies with the pace. If you are running considerably faster than the time suggested by the BPM then you're either running faster than the beat or you are over striding. This results in landing on the heels, behind the centre of mass and may be a characteristic of poor technique.
The above times should be consistent within + / - 15 seconds. These times, BPM and stride lengths are there to guide you in maintaining a steady consistent rhythm for the duration of your long run. Running strides should be proportionate - the slower you run the shorter the stride and the faster the run the longer the stride. This is running with control.
From this information you can select running music ideally suited to the cadence you desire. Visit our Rhythms music store to download. For example: If you want an easy run you may simply choose to run at 55 to 65% MHR (maximum heart rate). For a more enjoyable and accurate training method simply download music with BPM 156, 160 or 163. For a slow jog download our jogging music paces of 150 or 153 BPM. For a more intense run go for 166 or 171 BPM.
It is also very easy to make up a variety of great running programs using a mixture of our different running music BPM.
The run2rhythm program is essentially coupling running cadence to music.
With running, very few people can sustain a steady rhythmic pace over an extended period. Many tend to start too fast and don't get to finish the distance intended, or within the time targeted for the run. The run may not last as long as they intended%u2026.."puffed out early!"
Outdoor running:
Run for 15 minutes at a pace you are comfortable with
If you are starting out this will be slower than if you are a conditioned runner.
During that run count your steps for 1 minute. Do this several times to get an average.
Then, refer to the chart below to determine the BPM you should choose.
Alternatively
Time yourself over 1km or mile and somewhere during that run count your steps for 1 minute. For example if you counted 163 steps in a minute while running a measured kilometre or mile you should have run around 6 minutes for the kilometre and 9:40 minutes for the mile.
Treadmill running:
Set the treadmill speed at a pace you can comfortably run at for 15 minutes.
If you are starting out this will be slower than if you are a conditioned runner.
Then, refer to the treadmill chart to determine the BPM you should choose.
The paces listed are ok within + 1 Mile or Km per hour
run2rhythm running music will help you learn how to run with a consistent rhythmic pace.
Our research with seasoned runners reveals the following:
*These results are from our continuing research and may vary for different runners according to individual technique, stride length and fitness
150BPM = 10min/km, 16 min/mile,
153BPM = 9min/km, 14 min/mile
156BPM = 8min/km, 12 min/mile
160BPM = 7min/km, 11 min/mile
163BPM = 6min/km, 9.4min/mile
166BPM = 5min/km, 8 min/mile
171BPM = 4min/km, 6 min/mile
180BPM = 3min/km, 4.5min/mile
If you want to get the best out of your running and improve your running ability and performances and you want to work out the best running music to run with, work off the chart to get an idea of the BPM (beats per minute) you should be running to. If you run correctly to these beats with correct technique and control, your times should approximate those listed.
You will notice from this table that the stride length varies with the pace. If you are running considerably faster than the time suggested by the BPM then you're either running faster than the beat or you are over striding. This results in landing on the heels, behind the centre of mass and may be a characteristic of poor technique.
The above times should be consistent within + / - 15 seconds. These times, BPM and stride lengths are there to guide you in maintaining a steady consistent rhythm for the duration of your long run. Running strides should be proportionate - the slower you run the shorter the stride and the faster the run the longer the stride. This is running with control.
From this information you can select running music ideally suited to the cadence you desire. Visit our Rhythms music store to download. For example: If you want an easy run you may simply choose to run at 55 to 65% MHR (maximum heart rate). For a more enjoyable and accurate training method simply download music with BPM 156, 160 or 163. For a slow jog download our jogging music paces of 150 or 153 BPM. For a more intense run go for 166 or 171 BPM.
It is also very easy to make up a variety of great running programs using a mixture of our different running music BPM.
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by DaveReyne
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