How Can Song BPM Improve Your Running Speed?

Increasing your stride speed or stride rotation can help you improve your running form, increase speed, and reduce the risk of injury. One way to get this boost is to listen to a song with a BPM, which stands for Beats Per Minute, that matches its tempo. This can help you feel more energetic and motivated to run.

What is the best BPM to run?

The ideal BPM for you may depend on your fitness level, running experience, and fitness goals. A good starting point for a slower-paced beginner's career is a song that's around 120 BPM. Examples include "Bad Romance" by Lady Gaga and "Don't Stop Believin '" by Journey.

Studies have shown that around 165 steps per minute is ideal for beginning runners.

Songs that fall into this category include "Wake Up Call" by Maroon 5, "We Will Rock You" by Queen and "Runaway Baby" by Bruno Mars.

The most efficient elite runners have a high stride rotation of approximately 180 steps per minute. To help achieve this rhythm, some runners like to run to a 180 bpm song so their steps are in sync with the music. The songs listed below are approximately 180 BPM.

If you find that the rhythm of any of these songs is a little faster than the steps per minute that you are comfortable with, you can still enjoy them as part of your run, even if the rhythms do not match perfectly.

How to calculate your running BPM

To find out which BPM is best for your normal running speed:

  1. Set a timer for one minute.
  2. Run on a treadmill at your normal pace.
  3. Count how many times your right foot hits the track during that minute.
  4. Multiply that number by two to find your BPM.

Hip-Hop/Rap Playlists

The songs included in these playlists are 180 BPM. If this pace is too fast, you may want to use these songs for faster runs, mixing in some slower songs for your rest periods.

  1. "Hey Ya!" OutKast
  2. "N.Y. State of Mind" Nas
  3. "Runnin' (Dying to Live)" Tupac with The Notorious B.I.G.
  4. "Izzo (H.O.V.A.)" Jay-Z
  5. "Dead Presidents II" Jay-Z
  6. "Git Up, Git Out" OutKast
  7. "Jesus Walks" Kanye West
  8. "The World Is Yours" Nas
  9. "Gangsta's Paradise" Coolio
  10. "Damn It Feels Good to Be a Gangsta" Geto Boys
  11. "Keep It Rollin'" A Tribe Called Quest
  12. "I Ain't Mad At Cha" 2pac and Danny Boy
  13. "P.I.M.P. (Snoop Dogg Remix)" 50 Cent
  14. "Ya Mama" The Pharcyde

Pop playlists

If your favorite music genre is pop, there are some songs that are around 180 BPM. Some are modern pop hits, while others fall into the category of pop classics.

  1. "I Would Die 4 U" Prince
  2. "Underneath your Clothes" Shakira
  3. "Affirmation" Savage Garden
  4. "Gypsies, Tramps and Thieves" Cher
  5. "Don't You Just Know it" Captain Jack
  6. "Turning Japanese" The Vapors
  7. "Dancing With Myself" Billy Idol
  8. "Pieces of Me" Ashlee Simpson
  9. "Remember the Words" Ace of Base
  10. "Livin' La Vida Loca" Ricky Martin
  11. "Complicated" Avril Lavigne

Rock playlists

Rock music has an amazing ability to motivate you to increase your speed. There is something about your volume that makes you want to run faster.

  1. "Runnin' Down a Dream" Tom Petty
  2. "Oh Darling" The Beatles
  3. "Modern Love" David Bowie
  4. "Don't Stop Me Now" Queen
  5. "Here Comes My Baby" Cat Stevens
  6. "Life Is a Highway" Tom Cochrane
  7. "Tusk" Fleetwood Mac
  8. "Every Little Thing She Does Is Magic" The Police
  9. "Message in a Bottle" The Police
  10. "Bright Side of the Road" Van Morrison
  11. "Paradise by the Dashboard Light" Meat Loaf
  12. "Jack and Diane" John Cougar Mellencamp
  13. "I Want It All" Queen

Country Running Playlist

Although some country songs are slow, there are still plenty of options to choose from that are upbeat enough to inspire you to run a little harder.

  1. "Runnin' Down a Dream" Tom Petty
  2. "Oh Darling" The Beatles
  3. "Modern Love" David Bowie
  4. "Don't Stop Me Now" Queen
  5. "Here Comes My Baby" Cat Stevens
  6. "Life Is a Highway" Tom Cochrane
  7. "Tusk" Fleetwood Mac
  8. "Every Little Thing She Does Is Magic" The Police
  9. "Message in a Bottle" The Police
  10. "Bright Side of the Road" Van Morrison
  11. "Paradise by the Dashboard Light" Meat Loaf
  12. "Jack and Diane" John Cougar Mellencamp
  13. "I Want It All" Queen

Use Music BPM to improve your speed

If you want to improve your running speed, listening to music whenever you are on the treadmill, asphalt, track, or running track can help you achieve that goal. Listening to your favorite music has something that can take you to the next level.

Once you become familiar with your natural cadence, you can gradually add faster-paced songs to your playlist to continue your progress. If you're feeling adventurous, you may even want to incorporate music from other genres.

Enjoy Watching This Video About Running

Source: Global Triathlon Network

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