Can music help you train? Surveys of endurance athletes on the treadmill and cycle ergometer have shown that music can indeed have a stimulating effect. In fact, athletes consumed 7 percent less oxygen when training to the rhythm of music than when training without. In addition, the movement sequences were more uniform, which made training cheaper. An overall increase in performance of up to 15% was measured, while values such as heart rate and lactate concentration remained unchanged.
But what is the ideal music? Music doping works best if the rhythm matches the intensity of the training: with moderate intensity, ideal rhythms with 90-120 beats per minute (bpm) are revealed, while with high-intensity training even slightly faster rhythms, equal to 120-150 bpm. One of the runners’ favorite songs is Pink’s “Raise Your Glass” with 122 bpm.
The more “beats per minute” (bpm) a song presents, the faster it runs. The ideal is to use songs with even tempos (2/4 or 4/4), with a speed that allows the legs to follow the ears. If you want to do the repetitions with music, it is advisable to alternate slower and faster tracks, ranging from 120 to 145 BMP, without forgetting to take into account in the nature playlist the road surface, atmospheric conditions, and slopes. The idea of ”training with music” seems simple, but it can require a great deal of preparation if implemented properly. It should not be underestimated that sportspeople spend more energy and therefore get more tired if they constantly follow music at fast rhythms. Managing music training with the treadmill is easier, especially if you are in a place without annoying loud background music. On the site https://jog.fm/, also available as an app, you will find playlists ready for the race.