{"id":2872,"date":"2025-01-30T13:12:31","date_gmt":"2025-01-30T13:12:31","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/top-running-songs-by-bpm-and-7-essential-playlists.html"},"modified":"2025-01-30T13:12:31","modified_gmt":"2025-01-30T13:12:31","slug":"top-running-songs-by-bpm-and-7-essential-playlists","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/top-running-songs-by-bpm-and-7-essential-playlists.html","title":{"rendered":"Top Running Songs by BPM and 7 Essential Playlists"},"content":{"rendered":"

If your runs double as your own personal Jay-Z concert (often with special appearances by Katy Perry and Eminem), you may be boosting your performance without even realizing it. Why? It\u2019s all about song BPM \u2014 aka beats per minute, or the measurement of a song\u2019s pace.<\/p>\n

Your brain has an inclination to sync your footsteps with the beat in your ears, which is why the best running songs can actually help you run more efficiently.<\/p>\n

\u201cHumans have a natural predisposition to respond physically and emotionally to music \u2014 it is almost as though we are \u2018hardwired\u2019 to respond to it,\u201d says sports psychologist Costas Karageorghis, Ph.D., author of Applying Music in Exercise and Sport. Music stimulates the part of the brain responsible for regulating wakefulness (the ascending reticular activating system) which energizes us and makes us want to move, he explains.<\/p>\n

Karageorghis has authored more than 100 studies on the relationship between music and athletic performance. His findings show that listening to music while pounding the pavement can enhance mood by 10 to 20 percent, reduce perceived exertion by 10 percent, delay time to exhaustion by up to 15 percent, and significantly increase the likelihood of entering a flow state, in which your brain goes into autopilot because you\u2019re so immersed in the enjoyable experience. This means that the best running playlist isn\u2019t just good for keeping you distracted while you run, but it can actually help your performance.<\/p>\n

And Karageorghis\u2019 findings aren\u2019t limited to running. His team published a small study in the The Journal of Sports Medicine and Physical Fitness and found that cyclists who match their cadence to music tempo can reduce oxygen consumption by seven percent, as compared those who listened to unsynchronized music. \u201cWhen movement is synchronized to music, the body becomes more energy-efficient,\u201d he explains. And that, in turn, can have a profound effect on endurance.<\/p>\n

Can the Right Song BPM Help You Run Faster?<\/strong><\/h2>\n<\/p>\n

So if your body will match your running cadence to the song BPM, can you hack your brain to increase your speed? Yes, you can. \u201cRunning with music is one of the ways I gradually adapt a runner to a slightly faster cadence,\u201d says Janet Hamilton, C.S.C.S., founder of Running Strong Professional Coaching in Atlanta.<\/p>\n

\u201cHowever, studies show that if you make changes to your natural cadence greater than about 5 percent,\u201d she says, \u201cyou\u2019re likely to feel an increase in perceived exertion and a decrease in running economy.\u201d (Meaning it will feel harder and take more effort.) Because of this, Hamilton recommends introducing gradual changes to your selected song BPM \u2014 to the order of two to six steps per minute \u2014 giving your body time to adapt.<\/p>\n

This hack might not work for all kinds of runs, though. Karageorghis\u2019 research shows that matching your cadence to a song\u2019s BPM only benefits a low- or moderately intense run. \u201cAt running intensities above 75 percent of aerobic capacity, music is ineffectual at reducing perceived exertion,\u201d he says. That\u2019s because your brain is flooded with fatigue-related cues and it becomes much harder for it to process the music. Pick your running music to match your kind of run for optimal results.<\/p>\n

Even so, it can still elevate aspects of your mood, such as happiness and excitement, and that can make the experience much more enjoyable overall, Karageorghis says.<\/p>\n

What Is the Ideal Song BPM for Running?<\/strong><\/h2>\n

When it comes to running tunes, not all songs are created equal: \u201cFor music to have a rousing effect, it needs to be both loud and fast,\u201d Karageorghis says. The sweet spot for the music being loud enough without damaging your hearing is 75 to 80 dBA (about the volume of a vacuum cleaner), he adds. Songs greater than 120 BPM are a good place to start, but depending on your running goals, you might need a specific BPM range.<\/p>\n

If you have music playing just to soundtrack your run (i.e., in the background without conscious effort to synchronize with your stride), Karageorghis says the ideal tempo range is 120 to 125 BPM for a jog and 140 to 145 BPM for an all-out effort. If you\u2019re aiming for synchronicity (to keep your running at a consistent pace, or if you\u2019re trying to increase your cadence as Hamilton mentioned above), then the ideal tempo range is 150 to 180 BPM.<\/p>\n

Keep in mind, there is no one single right cadence for all runners, says Hamilton. \u201cOne hundred eighty beats per minute is often thrown out as the magic number, but research shows that, like all \u2018ideal\u2019 numbers, there\u2019s a standard deviation that surrounds it,\u201d she explains. That\u2019s why it\u2019s so important to determine your cadence and BPM for yourself.<\/p>\n

How to Find Your Running BPM<\/h2>\n

\"woman<\/p>\n

Before you can pick your song BPM, you need to calculate your running BPM. This requires two things: a treadmill and a buddy. (Counting on your own isn\u2019t going to be accurate, sorry.) Here\u2019s what Hamilton suggests:<\/p>\n

    \n
  1. Run on a treadmill at your normal, easy pace.<\/li>\n
  2. Set a stopwatch for 60 seconds, and have a friend count the number of times your right foot strikes the ground.<\/li>\n
  3. Take that number and double it (you only counted for one of your two feet, after all).<\/li>\n<\/ol>\n

    That\u2019s your natural cadence in beats per minute for a normal, easy run. You can run faster than this speed, but your cadence should be increased gradually \u2014 to the order of two to six steps per minute \u2014 giving your body time to adapt.<\/p>\n

    Other Tips for Creating the Best Running Playlist<\/h2>\n

    Once you\u2019ve got your number, it\u2019s time to choose your personalized BPM playlist. \u201cYou can use music with a tempo that either exactly matches your steps per minute, or select a tempo that is exactly half of your number and take two steps per beat,\u201d Karageorghis says. If you\u2019re going with half pace, opt for \u201crhythmically busy\u201d songs like hip-hop, instead of a ballad or slow rock, he adds.<\/p>\n

    Another thing to consider is the lyrics, which can help with your motivational state, Karageorghis explains. (That explains why Cake\u2019s \u201cThe Distance\u201d and Eminem\u2019s \u201cTill I Collapse\u201d are staples for most running playlists.) But even if those songs match your running BPM and are filled with inspirational words, it won\u2019t do you much good if you don\u2019t actually like listening to them. It\u2019s just as important to pick songs you enjoy. \u201cDuring running, you are far more likely to have a positive mood response to music that you like,\u201d Karageorghis says.<\/p>\n

    Luckily, there are apps that will tailor your favorite tunes to your desired song BPM, like Spotify Running, which will automatically sync up to your steps and play songs suited to that beat. RockMyRun and Jog.fm will let you choose a BPM-specific playlist filled with your musical preferences, such as a playlists of pop songs at 160 BPM. And if you\u2019re looking for a BPM finder that will tell you where your favorite song lands on the chart, check out SongBPM.com.<\/p>\n

    But we\u2019ll help you get running on the right foot with these sample BPM playlists that match paces for 120 to 180 BPM.<\/p>\n

    120 BPM<\/strong><\/p>\n

      \n
    • \u201cBad Habits,\u201d Ed Sheeran<\/li>\n
    • \u201cKnow the Way,\u201d Grimes<\/li>\n
    • \u201cCall Me Maybe,\u201d Carly Rae Jepsen<\/li>\n
    • \u201cGirls Just Want to Have Fun,\u201d Cyndi Lauper<\/li>\n
    • \u201cThriller,\u201d Michael Jackson<\/li>\n<\/ul>\n

      130 BPM<\/strong><\/p>\n

        \n
      • \u201cSunroof,\u201d Nicky Youre & dazy<\/li>\n
      • \u201cThe Edge of Glory,\u201d Lady GaGa<\/li>\n
      • \u201cSince U Been Gone,\u201d Kelly Clarkson<\/li>\n
      • \u201cWe Found Love,\u201d Rihanna<\/li>\n
      • \u201cHystereo,\u201d Armin van Buuren<\/li>\n<\/ul>\n

        140 BPM<\/strong><\/p>\n

          \n
        • \u201cBeat It,\u201d Michael Jackson<\/li>\n
        • \u201cEverytime We Touch,\u201d Cascada<\/li>\n
        • \u201cLife Is Good,\u201d Future<\/li>\n
        • \u201cFor Reasons Unknown,\u201d The Killers<\/li>\n
        • \u201cBleed It Out,\u201d Linkin Park<\/li>\n<\/ul>\n

          150 BPM<\/strong><\/p>\n

            \n
          • \u201cIndustry Baby,\u201d Lil Nas X<\/li>\n
          • \u201cWe Got the Beat,\u201d The Go-Go\u2019s<\/li>\n
          • \u201cBang Bang,\u201d Jessie J, Ariana Grande, and Nicki Minaj<\/li>\n
          • \u201cRun-Around,\u201d Blues Traveler<\/li>\n
          • \u201cWanted Dead or Alive,\u201d Bon Jovi<\/li>\n<\/ul>\n

            160 BPM<\/strong><\/p>\n

              \n
            • \u201cHappy,\u201d Pharrell Williams<\/li>\n
            • \u201cVegas,\u201d Doja Cat<\/li>\n
            • \u201cOne Way or Another,\u201d Blondie<\/li>\n
            • \u201cSugar, We\u2019re Going Down,\u201d Fall Out Boy<\/li>\n
            • \u201cPaint It Black,\u201d The Rolling Stones<\/li>\n<\/ul>\n

              170 BPM<\/strong><\/p>\n

                \n
              • \u201cPaper Planes,\u201d M.I.A.<\/li>\n
              • \u201cThe Pretender,\u201d Foo Fighters<\/li>\n
              • \u201cRunnin\u2019 Down a Dream,\u201d Tom Petty<\/li>\n
              • \u201cSabotage,\u201d Beastie Boys<\/li>\n
              • \u201cAs It Was,\u201d Harry Styles<\/li>\n<\/ul>\n

                180 BPM<\/strong><\/p>\n

                  \n
                • \u201cI\u2019m Not Okay,\u201d My Chemical Romance<\/li>\n
                • \u201cSlow Cheetah,\u201d Red Hot Chili Peppers<\/li>\n
                • \u201cEmily,\u201d Lady Antebellum<\/li>\n
                • \u201cDon\u2019t Stay,\u201d Linkin Park<\/li>\n
                • \u201cI\u2019m a Believer,\u201d The Monkees<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                  If your runs double as your own personal Jay-Z concert (often with special appearances by Katy Perry and Eminem), you may be boosting your performance without even realizing it. Why? It\u2019s all about song BPM \u2014 aka beats per minute, or the measurement of a song\u2019s pace. Your brain has an inclination to sync your […]<\/p>\n","protected":false},"author":1,"featured_media":2873,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-2872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2872"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2872\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2873"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}