10 best global running songs to enhance running performance
Every time I go to the gym to work out, most people on the treadmill are wearing headphones. Listening to music while running makes it less boring, and if you hear a song by your favorite artist, it makes running even more enjoyable. However, talking to friends while running can be extremely exhausting.
How can you enhance your exercise performance? The key lies in choosing the right music. Music is nominated as the best tool for running training. Just set up your phone, put on your headphones, and you're ready to go. It's more convenient than a workout partner, fitness coach, or good weather. Moreover, listening to music while exercising helps maintain a steady pace and distracts you from muscle fatigue, allowing you to run longer. Pleasant music can also help runners break through their limits.
The secret to more invigorating runs
Running is an activity that heavily emphasizes rhythm, including your heartbeat, stride frequency, and breathing. Effective coordination of these elements can maximize your performance.
Research by Dr. Costas Karageorghis, a sports psychologist at Brunel University in the UK, found that combining the rhythm of exercise with the beat of music can increase exercise intensity by 1-2 BPM (beats per minute) and improve individual performance by 10-15%.
So, what kind of songs are best for running?
Music with a tempo between 120-140 beats per minute is most suitable for exercise. This tempo closely matches the heart rate of runners. Synchronizing exercise rhythm with music rhythm can enhance the muscles' ability to use oxygen, reducing the runner's oxygen consumption by 7%. Motivational music can also delay or shift fatigue, increasing a runner's endurance by 15%.
In addition to improving exercise performance, studies have shown that listening to music before running can help you get into the zone faster. Listening to music after running can help your heart rate return to normal more quickly and speed up recovery from fatigue. Regular exposure to musical rhythms can affect brain waves, heart rate, gastrointestinal motility, and nerve responses, promoting overall physical and mental health.
Top 10 Best Running Songs Worldwide
1. Beyonce - Run the World (Girls)
2. Sia - Chandelier
3. Mark Ronson - Uptown Funk
4. Wiz Khalifa - See You Again (feat. Charlie Puth)
5. Beyonce - 7/11
6. Kelly Clarkson - Heartbeat Song
7. Missy Elliott - Work It
8. TLC - No Scrubs
9. Rihanna - Bitch Better Have My Money
Thoughtful Reminders
While listening to music while running can enhance performance, safety should still be a priority:
1. Pay attention to the volume; it should be low enough to hear people talking and car horns.
2. The tempo and beat of the music should match your heart rate; music that is too slow or too fast is not suitable.
3. People who habitually listen to music should follow the 80/90 rule, which means not listening to music at more than 80% volume for more than 90 minutes a day.
4. Although music can help set the pace, if you are sleep-deprived or already feeling unwell, it is not advisable to use this method for running.
(Article excerpted from SOUSCI Medical Experimental Research Service Center. Please inform us for deletion if there is any infringement.)