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“Are you one of those runners who is ‘too serious‘ to run with music? Good. Stay that way. I need every advantage I can get.” — Runner, coach, writer Matt Fitzgerald
When I run, if I’m on my own, I run with music. Always.
When I’m getting ready to head out for a run, even if I’m dragging my feet, the minute I start my music, I am inevitably ready to roll. Unless it’s raining … or snowing … or … sorry, I digress. That’s for a different story. All kidding aside, music literally makes me want to move.
With each song that comes on, I am taken to a different level, both physically and mentally. The faster the beat, the faster my pace. More often than not, I find myself smiling, singing; even dancing on my run. It is the perfect, almost blissful distraction I need to get through the hundreds of miles that I knock out during a marathon training cycle.
On the flip side, when I run, I hear and appreciate the music I’m listening to in a whole new way. For me, as a runner and a music lover, it’s a win-win. I understand that running with music is not for everyone and I totally respect that. But, there have been several studies done on the impact of music in running and research suggests that it truly does boost athletic performance. This article, “Can Music Make You a Better Runner?” by Matt Fitzgerald, sums it up nicely.
I have been running for more than 40 years, and, from the beginning, I have always listened to music during training and while I’m racing. Back in the 80s and throughout college I listened to mixtapes on my giant, yellow Sony Walkman that weighed 5 pounds. That thing was indestructible and I loved it.
I gave running with a Sony Discman a brief shot before realizing that no matter how still I kept my arms (which really doesn’t work when you’re running), the CD was still going to skip. And then, eventually, the blessed iPod arrived with digital music files! Oh my heavens!
A small music listening device that held all of my downloaded tunes was my dream come true. (I have reviewed numerous running headphones for Six Minute Mile, including the JBL Reflect Aero TWS, Beats Fits Pro, and the Shokz OpenRun Pro.) Who knew that at age 50 I would have access to basically any song I wanted through a streaming platform 24/7. I can’t even fathom where things go from here.
During the Covid-19 pandemic, I ran four ultramarathons; two 50Ks and two 50-milers. Because…well, what else was I supposed to do? Kidding! (Sort of.) For real, though, running was a huge mental release for me during that time, and I was psyched to challenge myself with something new plus I had a lot of time on my hands. I was also able to pair it with some fundraising, so doing both together made sense.
As my runs got longer and I was spending multiple hours out on the road, I found myself hearing the same songs over and over again because my long run playlist was not created with an 8-hour run in mind. I started to dig deeper into Spotify and find new music to keep me occupied and distracted for all these additional hours and miles.
Over time, I started adding to my long run playlist so that I wouldn’t get any repeaters. Over this past year (yes, year!) I have listened to every song on this playlist again and made sure I wanted it in this list. There is something about each song on this list…either the song itself moves me or there is a moment in the song that stands out. That or the lyrics are notable. Or a memory comes up for me when I hear the song like driving with my daughter or vacationing with my family. Or, the song simply makes me smile. Whatever it is, there is a reason it’s on this list.
As of today, my long run playlist has 4,937 songs on it! That’s almost 285 hours of music. Plenty of variety in there now, plenty of songs for more than 100 long runs! (Want more music to run to? Here’s the Six Minute Mile playlist!)
Even in my younger teenage years I understood how a good song could transform a run. The right track can break the monotony of a long training session, take the sting out of a brutal interval workout, or add a layer of joy to an easy recovery jog. And as far as racing goes, having a soundtrack to go along with the flow or pain depending on how things are going, well, there is nothing better.
What feels like simple distraction is actually something far deeper. Music taps directly into the brain’s reward system, triggering emotions that can alter both our motivation and perception of effort. In other words, it doesn’t just make you feel better—it can actually help you perform better.
When an athlete is highly motivated, the brain gives permission to risk a little more—to come closer to the edge of discomfort in pursuit of improvement. Music, it turns out, can be one of the most powerful tools for tipping that balance.
Upbeat, energetic songs can elevate mood, sharpen focus, and make hard work feel more rewarding. Genres like hip-hop, pop, and EDM tend to boost internal drive by triggering positive emotions and memories. The more personally meaningful a song is—something tied to a powerful moment or relationship—the stronger its motivational effect.
Research shows that music can reduce perceived exertion—essentially, it tricks your brain into thinking you’re working less than you actually are. This helps runners and endurance athletes sustain effort longer and tolerate discomfort more easily. When the beat hits right, fatigue fades, rhythm takes over, and miles start to flow.
Many athletes instinctively match their stride or cadence to the rhythm of a song. This synchronization can improve running economy and efficiency, even reducing oxygen consumption in some studies. A steady tempo can also help regulate pace—keeping you from starting too fast or fading too soon.
Music isn’t just about energy—it’s about control. Calming tracks can lower pre-race anxiety and bring focus, while high-energy anthems can elevate arousal before competition. Used strategically, playlists become tools for fine-tuning mental and emotional readiness.
No single playlist works for everyone. What fires up one athlete might annoy another. The magic is in personalization—finding songs that connect emotionally and rhythmically to you. Whether it’s a throwback track from your first big race or something new that makes your heart rate match the bassline, your best music is the one that feels like movement.
Music doesn’t just fill silence—it shapes the experience of running itself. It makes the suffering tolerable, the miles meaningful, and the ordinary extraordinary.
So next time you lace up, hit play. Let the rhythm carry you a little further, a little faster, and maybe, just maybe, closer to your best self.
Boston-area editor-at-large Rebecca Trachsel is a mom, a competitive age-group marathoner, a high school cross country and track coach, and music lover with a coffee problem. She’s still chasing big goals and having a blast along the way.
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