Running with music or without it? Both have a place in my training. A favorite song can help me through a tough moment, a podcast makes easy miles more enjoyable, and sometimes the best soundtrack is simply the forest. Much depends on why I am heading out and where I will be running.
I deliberately distinguish running “with music” from running “with headphones.” Headphones can also mean a book or a conversation. Rather than choosing one option for every workout, I prefer to match what I listen to with the run.
Is music a “natural boost”?
That is how I describe the motivation I get from favorite tracks. It is a personal feeling, not a claim that music constitutes doping under anti-doping rules. I would not treat headphones as a promise of a faster finish, either.
Race rules are a separate matter. Before an event, check its specific rules and headphone requirements. Do not assume that permission at one race applies everywhere. For example, the London Marathon organizer discusses approved headphones in its announcement about partnering with Shokz. That is an example for that event, rather than blanket permission for every race.
Music for faster runs and difficult miles
I have a playlist of songs I know motivate me. Rhythm matters, but so does liking the song and feeling comfortable running to it. Familiar music can be a real help on a difficult stretch of a race, including when I want a brief distraction from fatigue.
My advice is to build your playlist gradually. Add tracks that give you energy, then try them in training. A song that sounds great in the car may not work when you are trying to hold your pace. Test the order of the tracks before race day, too.
These are examples from my original article. This is a personal list, rather than a prescription for pace or performance over each distance:
- Marathon: Eminem — “Not Afraid”; Bill Conti — “Gonna Fly Now” (John X Remix).
- Half marathon: Foo Fighters — “Best of You”; Sobota — “Do góry łeb”.
- 10K: Mezo — “Życiówka”; The Script — “Hall of Fame”.
- 5K: Foo Fighters — “The Pretender”; Survivor — “Eye of the Tiger”.
Easy runs: music, an audiobook or a podcast
On a longer, easy run, I do not need a strong beat all the time. I often choose what I enjoy in everyday life: Britpop, hip-hop or other favorite songs. Here, music is mainly about enjoying the time outside.
Audiobooks are another option. In the original article, I wrote about having two young children and a full-time job: running was a chance to make time for a book. That illustrates why headphones need not mean just a playlist. My inspirations included Sławomir Luter’s “Trening mentalny sportowca” and Mo Farah’s “Siła ambicji.” My original reviews are in Polish: Luter’s book and Farah’s book.
I mainly save podcasts and audiobooks for easy runs, preferably away from major roads. During intervals, I find it harder to follow a story. I also do not want an engaging conversation to distract me from what is happening along the route.
- The Strength Running Podcast — one of my running-related inspirations.
- The School of Greatness — Lewis Howes’s podcast.
- The Rich Roll Podcast — another example from my original list.
Motivational words with music: Fearless Motivation
There is also an option between music and spoken content: motivational speeches over music, such as Fearless Motivation. I used these on days when getting out to train felt difficult, or before races to settle down and feel more confident.
For me, this works on a harder run where I can still follow the words. It will not suit everyone: try it and see whether that style of motivation appeals to you.
What would I choose for each run?
- Faster workout or race: a familiar, motivating playlist if conditions and event rules allow headphones. I stick to my planned pace rather than speeding up for every song.
- Easy long run: favorite music, an audiobook or a podcast, depending on my mood and route.
- A run that demands concentration: silence, or paused playback whenever I need my full attention.
- A target race: check the rules, headphones and playlist in advance. The start line is no place for a first test.
When do I prefer running without music?
Silence has a clear benefit for me: time with my own thoughts. I enjoy heading out without another conversation or song in the background. Sometimes I want to think something through, and sometimes I simply want a break from listening.
In the forest, there are also birds, wind and rustling trees. Sometimes I would rather hear those than cover them with a playlist. Running without headphones can be exactly what I need that day.
Safety and volume matter more than the playlist
A car, a cyclist, a dog or someone trying to pass: I want to hear what is happening around me. If audio makes that difficult, I turn it down or switch it off. At crossings and wherever I need extra attention, I prefer to pause playback.
Hearing matters, too. WHO explains that the risk of hearing damage depends on both sound level and exposure time, and recommends keeping the volume down and taking breaks. I do not try to drown out traffic by turning music up.
Open-ear headphones do not replace paying attention. For my experience with headphones in training, see my Shokz OpenRun Pro 2 running and cycling review and Shokz OpenFit running, cycling and office review.
With music or without it? My choice
It depends on the run. I like a familiar track for a difficult stretch, and an interesting book or podcast for easy miles. But I regularly choose silence, too. What matters is that headphones fit the workout rather than dictate it.
How do you run: with music, a podcast or no headphones? And which song would you add to the list?