Smart Running Plans: Train with GPT-4o Technology

Previously, Codoon's good friend Cheerful Guy engaged everyone in an interactive topic: Do you listen to music while running? This topic received many comments and private messages from runners, with almost a 50-50 split between those who do and those who don't.So, should you listen to music while running?Today, in 'Running Music,' we'll discuss this topic.

First, what role does music play during running?

Listening to music while running can have the following beneficial effects:

During moderate exercise, music can reduce our sense of fatigue and improve the efficiency of energy consumption. When music stimulates the brain externally, some internal signals, such as those from muscles or organs indicating fatigue, can't reach the brain. Thus, music becomes a tool to distract you during exercise, reducing discomfort and making running feel lighter and post-run recovery easier.

British sports psychologist Costas Karageorghis conducted a tracking experiment. They invited 15 amateur male runners of similar levels to participate in a 30-week experiment, where they had to undergo a series of tests and training, running 5 kilometers on a 400-meter track.

The study found thatwhether runners listened to slow or fast songs, their finish times were similar, averaging 26 minutes and 26 minutes 5 seconds, respectively. Without music, the average finish time was 27 minutes 19 seconds.Choosing your favorite upbeat music and playing it while running can increase fat burning by 20% because music reduces fatigue, boosts energy, and speeds up your pace.

Following the beat of the music can improve endurance and metabolic efficiency, enhancing aerobic endurance performance. This means you can extend your exercise time and improve endurance without increasing running intensity. Researchers have found that elite long-distance runners typically take 180 steps per minute. Some runners specifically listen to running music to practice 180 steps per minute, such as 'Ode to Joy,' which some runners consider a classic running song.

Many runners choose to listen to music while running because it often makes running feel faster and easier. Music helps overcome the monotony and fatigue of long periods of repetitive movement. It can quickly put you in the best state, especially on familiar and easy routes. Additionally, music can relieve tension, especially before marathons or other running events, providing motivation and easing emotions. In everyday life, everyone experiences stress, and music and exercise are undoubtedly the best ways to release it.

So, is listening to music while running suitable for everyone?The answer is no.

Music doesn't work for everyone. During running, the central nervous system that controls movement is excited, while other nervous systems are inhibited. Listening to headphones while running can inhibit the central nervous system that controls movement, making it difficult to achieve training effects. Generally, serious runners (those aiming to set personal bests or compete) focus more on feedback from their bodies, such as breathing and heart rate. For them, music can disrupt their running rhythm. This is why we rarely see high-level athletes listening to music during regular training.

When running outdoors, music can block out important feedback from your body, such as breathing and footsteps. Wearing headphones also prevents you from hearing your surroundings, making it difficult to know if there are cars or people behind you, which can be dangerous.

Everything has its pros and cons, and running with music is no exception.

Codoon believes that in dedicated running venues, such as gyms, suitable parks, stadiums, and tracks, runners who enjoy listening to music can safely wear headphones while running.However, on streets and roads with heavy traffic, it's important to pay attention to the road conditions. Be mindful of the surroundings and avoid obstacles immediately for safety reasons, making it unsuitable to wear headphones.

Another important point, especially for women, is to avoid wearing headphones while running at night in sparsely populated or secluded areas, as safety is paramount.

So, how should we choose our running music?

The positive impact of music on running largely depends on choosing the right music.

At the beginning of a run, runners can choose upbeat songs to start with energy; in the middle, they should choose faster-paced music to maintain a steady pace; and at the end, they should choose lyrical music to relax the muscles used during the run.

A song's impact on exercise is determined by four aspects:rhythm, melody, cultural connotation, and cultural exchange, especially the first two.Music with a tempo of 120-140 beats per minute (BPM) is ideal for exercise because it matches the heart rate. Synchronizing exercise rhythm with music can reduce oxygen consumption by 7%, and motivational music can alleviate fatigue, increasing endurance by 15%.

Next, Codoon recommends a few songs suitable for runners to listen to while running.

'I Just Wanna Run' is a rock song by The Downtown Fiction from their album 'Best I Never Had.' It's perfect as a running BGM with its upbeat tempo, especially at the start of a run.

'Counting Stars' is a song by American pop rock band OneRepublic, written by Ryan Tedder. It's from their third studio album 'Native' and is the third single from the album. The song starts with a gentle guitar intro and transitions into a fast-paced rhythm, with lyrics that flow quickly with the beat. It's a catchy, upbeat song perfect for maintaining pace while running. The lyrics are also well-written.

'Loves Me Not' is performed by the Russian duo T.A.T.U and is included in their first English album 'Dangerous and Moving.' Although it's the fourth single, it's the most popular remix single from the album. It starts with an ethereal feel and builds up to an energetic climax, making you feel like you're flying.

A song with a strong rhythm, from lyrics to tempo, it's perfect for running, being both upbeat and motivational.

'Bang Bang' is a popular choice among runners for the sprint phase, with its excellent rhythm and tune.

Owl City's lead singer Adam Young said he wanted to write a song that everyone could sing along to while walking. Starting a run with this song feels like a breath of fresh air.

Besides the six songs above, two albums are also great for running music.

With a BPM of 180, it's perfect for a 5-minute per kilometer pace. The rhythm keeps you excited, with a lively yet moderate tempo that transitions into a sudden burst, igniting your energy.

Despite the band's eerie name, each song makes you feel intensely energetic, making it an addictive album perfect for running.

Alright,that's it for today's running share. Finally, we have our interactive segment. This issue's interactive topic is:

Do you think speed matters?

Feel free to leave a comment inthe article's comment sectionto interact with Codoon. You might even win a prize (I once gave out hundreds of gifts, you know)!