Women

Good Things When Running With Music (part 2) - Endurance session, Interval training

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3. Endurance session

130-140bpm

Struggling during a longer session? Including inspirational and motivational songs in your mix (think Hall of Fameby The Script) can increase endurance by 15 per cent, according to research from The Journal of Sport and Exercise Psychology. “Music is critical for endurance as it can provide that extra motivation to carry you to the end of your training,” says Cavill. “Even if you’re not paying attentionto the music, a steady rhythm induces a meditative state of mind: you focus on the task at hand because you’re subconsciously being carried along by the music.”

Description: Music is critical for endurance as it can provide that extra motivation to carry you to the end of your training

Music is critical for endurance as it can provide that extra motivation to carry you to the end of your training

Trainer picks

“Feel This Momentby Pitbull featuring Christina Aguilera will get your through a long slog,” says Perra. “Scream & Shoutby Will.i.am is another good one.”

“My favorite endurance tracks are Party Rock Anthemby LMFAO and Titaniumby David Guetta and Sia,” says Cavill.

4. Interval training

140-180bpm+

Taking it to the edge? Your music better come with you. Choose a speedy track and you’ll be able to switch to high gear more easily. This is particularly true of running, says Sally Lynch, personal trainer and running coach. “The most efficient runners have a high stride turnover or cadence – between 180 and 200 steps per minute. To help achieve that stride, some runners like to run with music that’s at 180bpm or higher so their stride is in sync with the music. Increasing a runners’ stride rate can help improve their running form, increase their speed, and reduce the injury risk,” she says.

Trainer picks

“Hey Ya!by Outkast is 180bpm and therefore great for a hard run,” says Lynch.

“Locked Out Of Heavenby Bruno Mars is great for cardio and sprint work,” says Perra.“Eye of the Tigerby Survivor (the faster Workout Remix Factory version is available on iTunes) is an oldie but it’s my ultimate music for the final stages of circuit classes to push them to the end!” says Cavill.

Description: Your music better come with you.

Your music better come with you.

5. Cool down

80-100bpm

Listening to music during cool down is just as important as during your workout. A study in The Journal of Strength and Conditioning Research shows it helps lower lactate levels in the blood, speeding muscle repair. “Music is especially helpful after a workout if you’re feeling stressed out, if your heart rate is up and you need to recover,” says Cavill. “Relaxing quickly is nearly impossible, so we need music to facilitate the transition from a high-energy cardio workout into cool down.”

Trainer picks

“Chasing Carsby Snow Patrol is ideal for cool down” says Cavill.

“Change your Lifeby Little Mix or Roarby Katy Perry are both good tracks for stretching and refl ecting,” says Perra.

Description: Listening to music during cool down is just as important as during your workout.

Listening to music during cool down is just as important as during your workout.

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