When you head out for your run, are headphones your constant companion, or do you prefer to leave them behind? It is now very common to see runners with earbuds in and often completely tuned into their own world.
But running with music has become the default for many and it is easy to see why. The right track can lift your mood and even your pace. It can make a hard session feel a lot more manageable but is it something that you should depend on every time you run? To get the most out of your running both physically and mentally, I believe a balance of running with music and without is the best option. Let’s look at why that is.
How Running with Music can Affect Your Performance
Running with music is not just to keep you entertained. It can have a measurable impact on how you feel and how you perform, which is why so many runners instinctively reach for it when they want a better session.
Research has shown that music can lower your perception of effort, meaning a run can feel easier even when the physical demand stays the same. At the same time, it can lift your mood and help you stay consistent with your pace without constantly checking your watch.
What makes running music particularly powerful is the way your body responds to rhythm. You will often find yourself syncing your stride to the beat without any conscious effort, and that is where it starts to become a tool rather than just background noise.
Listening to music while you run can reduce the boredom if you are on your own and particularly if you are running a longer session. It is a useful distraction from the effort of running, instead of listening to your laboured breathing you’re attention is shifted to the music and the experience is much more enjoyable
Beats Per Minute for Improved Cadence
One of the biggest advantages of listening to music comes from the link between rhythm and movement, as your body naturally responds to a consistent beat and will often match stride to beat without you even thinking about it.
Most runners fall somewhere between 160 and 180 steps per minute.
A cadence of around 180 is widely considered an efficient benchmark as it encourages a lighter, quicker turnover and reduces the tendency to overstride, which in turn can make your running feel smoother and more controlled.
This is where beats per minute, or BPM, becomes useful rather than just interesting.
If you listen to music at around 180 BPM, your body will often begin to align with that rhythm, and over time this can help you move towards that more efficient cadence without forcing it or overcomplicating your technique, which is why many runners deliberately build playlists around specific tempos.
At the same time, not every run should feel the same, so your music should reflect that.
Slower beats work better for easy runs where the goal is to stay relaxed and controlled, while mid-range tempos suit steady efforts, and faster, more energetic music can help you lift your intensity during tempo runs or intervals, especially when you need an extra push late in the session.
General guidelines for beats per minute for running sessions are as follows:
- 100–120 BPM for easy and recovery runs
- 120–140 BPM suits steady efforts
- 140–170+ BPM for tempo work and intervals
- ~180 BPM can be used intentionally to encourage a quicker, more efficient cadence
You can easily find songs that match specific beats per minute by searching online or using pre-built playlists designed for runners, which can be useful if you want a bit more structure in your sessions. At the same time, it is important not to get too caught up in the numbers, because the music still needs to be something you actually enjoy listening to.
A better way to think about it is balance. Use BPM as a guide when it helps, but do not let it override personal preference.
When you want to push harder, it naturally makes sense to choose more upbeat, energetic running music, as livelier tracks tend to lift your effort and mindset without you having to think about it too much. On easier days, slower and more relaxed music can help keep you controlled and prevent you from drifting into a pace that is too quick.
Running with Music or Podcasts
Running while listening to music or podcasts, serve completely different purposes, even though people often treat them as interchangeable.
Running music is good for when you want energy, rhythm, and a bit of a push. It can carry you through a tough session, help you settle into a pace, or give you that lift when your legs start to fade.
Podcasts, on the other hand, are better suited to easier efforts, especially when you are out for a longer run on your own. They give your mind something to focus on, which can make time pass more easily and take your attention away from the effort.
If you are heading out for a long solo run, a podcast can make a big difference to how that run feels mentally. If you are about to do a harder session, running music is usually the better choice.
The Downsides of Always Running with Music
It is easy to focus on the benefits of listening to music or podcasts as you run and ignore the drawbacks, but they are worth paying attention to.
The most obvious issue is awareness and safety. When you run with headphones, especially in both ears, you lose some connection to what is happening around you. You might not hear traffic, cyclists, or people approaching, and that can quickly become a safety issue depending on where you run. Even though most earbuds are built to let in some external sound, they still reduce how well you can hear what is going on around you. When you factor in how quiet electric cars are, along with conditions like wind that can already make it harder to hear, wearing earbuds or earphones can quickly become a safety concern if you are not paying attention.
There are also some longer-term considerations that often get overlooked. Regular use of earbuds at high volume can have an impact on your hearing over time, particularly if you are consistently blocking out external noise and turning the volume up to compensate. There are also ongoing discussions around prolonged exposure to low-level radiation from wireless devices, which, while not conclusive, are still worth being mindful of if you are using them every day.
On a more practical level, earbuds need to be kept clean, as sweat and bacteria can build up quickly during runs, increasing the risk of ear irritation or infection if they are not regularly wiped down and maintained.
And finally, if you only ever run while listening to music, podcasts, or audiobooks, you miss out on the more mindful side of running, where you have the space to think, clear your head, and experience the almost meditative aspect of running along with that simple connection to your surroundings and nature.
Some of your best runs will come when you leave the headphones at home, slow things down slightly, and just take everything in. That clarity is something running music cannot replace.
Races and Headphones
Races are another situation where this becomes important, because many events do not allow headphones or earbuds for safety reasons, particularly on crowded courses where awareness matters. If you are used to always running with music, this can leave you feeling slightly lost on race day when that familiar distraction is suddenly gone. It is always worth checking with the race organiser beforehand, as rules can vary, and while some events allow bone conduction headphones, many still restrict any form of audio device. This is where mixing your training becomes useful, because if you regularly run both with and without music, you will feel far more comfortable adapting on the day rather than relying on something that may not be allowed.
Choosing Headphones for Running
| Type | What It Is | Advantages | Disadvantages | Best For |
|---|---|---|---|---|
| Open-ear / Bone Conduction | Sit outside your ears and transmit sound without blocking them | Allows full awareness of surroundings, safer for road running, comfortable on longer runs | Sound quality is less immersive, weaker bass | Outdoor running, safety-focused runners |
| In-ear Sports Earbuds | Fit inside the ear with secure designs for movement | Strong sound quality, immersive running music, secure fit for harder efforts | Reduces awareness, can block external sound, may need adjusting | Tempo runs, intervals, treadmill or gym sessions |
| Hybrid / Open-ear Earbuds | Newer designs that sit near the ear canal without fully blocking it | Balance between awareness and sound quality, improving technology | Still not perfect at either, can be more expensive | Runners wanting a middle ground |
| Over-ear / Neckband | Larger or connected designs that sit over or around the ear | Stable fit, longer battery life | Bulky, less comfortable, not widely used now | Niche use, longer steady runs |
Do Not Rely on Music for Every Run
Music can be a powerful tool for your running, whether that is helping you find a rhythm, push a little harder, or simply make the miles pass more easily. At the same time, it is not something you want to rely on for every run, because there is real value in learning to run without distraction, tuning into your breathing, your form, and the environment around you. When you find the right balance between running with music and running without it, you get the best of both worlds and a much more complete running experience.
Headphones and earbuds can also be expensive and are easily misplaced, but like running shoes, you do not need the most expensive pair to get what you want out of them. Personally, I have never really listened to music or podcasts when running, as my preference on long runs has always been getting out with running friends and chatting along the way. Lately, I have started to experiment with podcasts and found them an enjoyable way to pass the time when I am running on my own, although I still value those runs where I head out without listening to anything at all, just to clear my head and switch off from everything else.
It is also worth remembering the social side of running. If you are planning to run with others, leave the earbuds behind, because wearing them can come across as saying you do not intend to engage with anyone that day.
Try not to become too reliant on always having running music in your ears either, because there will be times when you simply cannot use it. Your race may not allow headphones, and you may find yourself needing to work through tougher moments using your own thoughts, your breathing, and your awareness of how your body is moving. In many larger races, there is music along the course anyway, and it always gives you a lift when you need it most. From full choirs to one-man bands, those volunteers create an atmosphere that genuinely helps carry you through, and it is something you appreciate far more when you are fully present in the moment.
If you are looking to refresh your running music and add something new to your sessions, our ARC monthly playlist is built by the people who use it most, runners just like you. Each month, members share the tracks that are getting them through their runs, from easy miles to tougher efforts, so you always have something new to listen to. If you want to keep your running music feeling fresh and be part of a community that shares what actually works, come and get involved.
For more running advice check out our range of running books.
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