"Music produces a kind of pleasure which human nature cannot do without."
~Confucius
The purpose of this newsletter is to share practical, approachable information on topics that matter most to athletes and active individuals at any given time. To make sure I’m not always writing solely about what I find interesting, I’m going to begin enlisting the help of those around me (current readers included) to help shape future topics. I thought a great place to start would be to see what Julie was most curious to learn more about. She suggested the topic of whether or not listening to music while running could be helpful. Done.
Full disclosure, listening to music is not something I’ve done much of in my 25+ years of endurance sports. First and foremost, it’s against the rules in triathlon racing because races are often held on roads open to traffic. Since I cut my teeth in endurance sport training for triathlons, I didn’t think it made much sense to train with music if I couldn’t use it on race day. The second reason is that my ear openings are on the larger side, and most earbuds/headphones simply fall right out. Now, even though I’m no longer racing triathlon, and listening to music while running is perfectly legal, after all of this time, you can pretty much close the book on me listening to music while training. That said, I realize I’m probably in the minority, so this issue is for those of you who DO love to jam along with your favorite tunes while running.
General framework of how music impacts exercise and performance
Music has been used in exercise and sport for more than a century to enhance performance, reduce perceptions of pain and fatigue, and influence physiological responses that can impact effort and endurance. It affects athletes both psychologically and physiologically.
Positive psychological impacts - *most science is in agreement on these metrics
Enhanced mood
Heightened arousal
Increased vigor and motivation
Increased enjoyment
Reduced RPE (rate of perceived exertion)
Positive physiological impacts - *the existing science is somewhat mixed
Enhanced modulation of the sympathetic nervous system (dependent on desired effect)
Fast tempo music = higher motivation
Slow tempo music = increased relaxation
Taken together, music provides a bridge between psychological motivation, arousal, and effort—factors that can influence physiological performance.
Does music type matter?
The short answer is: absolutely. The ergogenic effects of music depend heavily on individual preference. Research across the board supports the benefits of listening to preferred versus non-preferred music. Preferred music enhances dissociative thinking—meaning we focus more on external stimuli around us rather than on how hard the effort feels. In other words, we tune into and focus on the music we enjoy, which can help blunt some of the physiological strain that comes with increasing intensity. That said, this dissociative benefit tends to fade as exercise duration increases. For example, late in a race, when deep fatigue sets in, music’s ability to distract from discomfort becomes limited, if not completely ineffective.
Adapted from Kerry & Karageorghis
Interestingly, this suggests that saving your most motivational songs for the very end of a playlist, corresponding to the final stages of a race, might actually be a mistake.
Non-preferred, or even neutral music, appears to offer no benefit and, in some cases, can actually reduce motivation and hinder performance. This is especially relevant for athletes in shared settings, such as gyms or locker rooms, where communal music that isn’t preferred could unintentionally hamper performance.
Does timing matter?
Pre-performance - Listening to preferred music before competition tends to improve both psychological and physiological readiness, which may lead to enhanced performance.
During (early) - Motivational music in the first 25% of a race (up to the first 5K per the literature) shows the greatest promise for improving performance, as this is when athletes are most susceptible to dissociative thoughts that help to mitigate physical sensations of fatigue and its deleterious effects. Music can help maintain a steady rate of perceived exertion (RPE) while allowing speed and workload to increase. This can support early pacing strategies, though the benefits tend to taper as the effort continues.
During (late) - Later in an effort/race, music can help maintain motivation and a positive mood, but it provides little physiological benefit, as fatigue signals eventually override its effects.
Post-performance - Some studies suggest music may aid recovery by stimulating the part of the nervous system involved in relaxation. However, the evidence for this effect is mixed.
Self-selected music is a practical and effective ergogenic aid. It can enhance readiness for competition, boost mood, increase enjoyment during sport and exercise, and, for some athletes, even improve performance. While we’ve focused primarily on the benefits for runners, it’s important not to overlook the positive impact of music on exercise motivation for the population at large. If listening to music helps alleviate discomfort, there is evidence to suggest it may also improve adherence to training. While runners may benefit from music’s effects on pacing and performance, those looking to maintain a regular exercise program can experience equally important benefits in motivation and adherence.
Keep moving forward!
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