The most effective songs for your long recovery runs – backed up by science.
Every runner knows that when their favourite song comes along, there’s a newfound burst of energy to run. And there’s research to prove it.
A study by Brunei University’s School of Sports and Education found that music significantly increases physical endurance. When 30 participants ran on the treadmill to a selection of motivational rock or pop music, their endurance improved by 15 per cent. What’s more, they reported feeling more positive despite their physical exhaustion.
Another research by Brunei University’s Sports and Exercise Psychology found that when you’re going at a steady, comfortable pace (around 70 per cent of your aerobic capacity), mid-tempo music with 115 to 125 beats per minute (bpm) is more effective than faster-paced music with 135 to 145 bpm.
Just a heads-up: These mid-tempo songs aren’t your usual go-getting songs. But they’re definitely going to make your pace nice and steady throughout the run, which also makes them great for recovery runs.
With that in mind, we have compiled a list of our favourite songs – old and new – with the ideal bpm range of 115 to 125. (You can measure the bpm of your favourite songs here.) So put these songs in your playlist and you’re all ready to cruise through your long run.