Liz Corkum, a coach in New York City, says that if you plan to run with music, selecting your playlist should involve some strategy.
"When picking music, I suggest thinking about what kind of pace you run at and what kind of music complements that specific workout," Corkum says. "Regardless of pace, runners should aim to take 180 steps per minute."
That way, music choice should not influence you to take less than 180 steps, Corkum says.
In practical terms, this simply means that techno or rock might be more appropriate than smooth jazz.
More: Workout Playlists: Music to Boost Your Exercise Routine
Depending on the type of workout you're tackling, music can serve as a motivator or a hindrance. While letting your mind wander and become absorbed in music can work for an easy run, it can be a distraction during a high-intensity track session.
Corkum suggests that if you enjoy training with music, do so on easy runs when the purpose of the run is simply to log some easy miles and you don't need to focus on your form, breath, or pain tolerance the way you do on faster, more difficult days. "Many runners are tempted to use music as a crutch for those intimidating runs, but those are the ones you need to tune into the most," Corkum says.
Experts have identified two mental-training strategies runners use that can be affected by music. Highly competitive runners tend to rely most on an associative strategy where they are completely engaged in the task at hand.
As Corkum alluded to, harder efforts in particular require you to monitor breathing, pay attention to how your legs are feeling, and keep track of pace. Conversely, other runners often prefer a more dissociative approach, which allows the mind to drift in order to stave off discomfort or boredom.
Both strategies can be useful depending on the workout. There are certain situations, however, in which the dissociative approach to running with music can be unsafe or even rude.
"For safety reasons, don't run with music after dark," says Corkum. "I also recommend leaving music at home for most races as a courtesy to other runners around you. If you choose to use music in a race, keep the volume low enough so you can hear if a runner asks to pass you."
For the majority of runners, music will come in handy on some runs and be better left at home for others. Unplugging and allowing yourself to pay attention to your surroundings, body and breathing can be a highlight of any run.
"Many runners are surprised at what a different experience running without music truly can be," Corkum says.
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