Music can make such a difference to sporting performance that the athletics world calls it the “legal drug”.
The effects are so significant that many race organisers, including the Sydney Morning Herald Half Marathon, have banned the use of iPods. Last year’s winner of the Lakefront Marathon in Milwaukee, Jennifer Goebel, was actually disqualified for turning her iPod on between miles 19 and 21.
You only have to find your toes tapping or fingers snapping to a beat to know that music makes you want to move.
Whether you’re a gym bunny or you prefer to pound the pavements, invest time in your playlist and you’ll reap the rewards in your routine.
A boost to mind and body
Over the last 10 years, there has been a dramatic increase in the research into the physical and psychological benefits of music for exercise.
The latest comes from Dr Costas Karageorghis at Brunel University’s School of Sport and Education. His research studied thirty participants as they walked on a treadmill and found that motivational music, such as tunes by Queen, the Red Hot Chilli Peppers and Madonna, helped enhance their endurance by as much as 15%. It also improved their mood and perceived rate of exertion, meaning that they enjoyed the task more when walking to a beat.
Playing DJ
What makes a good workout track? Researchers have identified four factors determining the motivational effect of music.
Rhythm
This is considered the most important factor for exercise and getting the right speed (measured in beats per minute, or bpm) is key. Motivational music usually has a fast tempo, above 120bpm, and an irresistible rhythm.
Musicality
Go for tracks with bright, uplifting harmonies, such as M People’s Search for a Hero or The Best by Tina Turner.
Cultural impact
We tend to respond better to music we are familiar with, providing we haven’t played it totally to death, and the style of music we listened to in our youth works best, whether it’s rock, pop, urban or dance.
Extra-musical association
It’s hard not to think of Sly Stallone bounding up the steps to the Philadelphia Museum of Art in Rocky III when you hear Eye of the Tiger. When music conjures up other motivating images or memories there’s a real benefit for your training.
Pump it out
Dr Karageorghis’s research was put into practice in London last month when 12,000 people ran the Run to the Beat half marathon to music. The songs were scientifically selected to match the psychological and physical needs of the half marathon event, with bands playing along the route.
Choosing your soundtrack
Find the right tunes and you should find your walk, jog or gym session a whole lot more fun, not to mention easier. Ask yourself these questions when choosing a playlist:
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Does it have 120bpm or more? Find out by putting ‘beats per minute’ and the song title into an internet search engine.
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Does it suit your workout? Fast, percussive, bass-driven music is great to get pumped before interval training, but it might not be best for your yoga workout.
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Has it got a beat that makes you want to move? Harness that energy for your gym session.
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Are the lyrics affirming? Positive statements such as “I’m going to get there”, “Moving on up” or “It’s my life” will help keep your goal front of mind.
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Does it conjure up motivating images from pop culture or your personal experience?
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Does it remind you of adolescence or another positive time in your life?
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Are you familiar with the music without being over it?
- Does the harmony, the combination of notes played at the same time, make you feel positive? Generally speaking major (happy) harmonies are better for exercise than minor (sad) harmonies.
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Does it make you feel confident and happy?