This running music playlist has songs at 160 – 180 bpm (building from slower bpms at start, to faster as you continue). If you like alternative/indie rock and power-pop, but also like a few different styles of music to keep things interesting…you’ll love this mix. All songs were carefully selected for running a marathon (but great as fitness music too!). The songs are either inspirational, about running, or just fun w/ a great beat.
For a well done chart showing BPM by mile (and kilometer) pace, see Run2Rythym.
Got an iphone or use an ipod? Check out this app and software that analyzes your itunes for BPMs and then lets you choose songs at that BPM from your iphone or ipod…see Cadence (need Mac w/ OS 10.4 or higher for ipod; PC version coming soon)
The itunes playlist below has ALMOST all the songs listed, there are a few that are not on itunes: The Beatles, Hella Sound, Jonathan Jones, and one Housemartins song.
There are 61 songs below with a total playtime of 3.5 hours. Enjoy…
To get this music, just click on playlist above and download either entire playlist or individual songs from itunes. Or see our Amazon store for the very best full albums by artists on playlists
Songs (w/ BPM):
Beautiful Day – U2 (136): Great start to a marathon…even if it’s raining, gotta believe it’s “a beautiful day…don’t let it get away”
Wake Up – The Arcade Fire (137): This song just builds into a great inspirational anthem…”with my lighnin’ bolts a glowin’, I can see where I am go-goin’”. It’s obviously got an “motivational” following as the NFL is now using a clip from this song for their ads, the NY Rangers used this song during the 2006-07 season as their pre-game intro and it was also featured in the movie trailer for Where the Wild Things Are.
Tick Tick Boom – The Hives (137): Having been used for Nike/Finish Line commercials, NFL Football games and for the movie Taken…this song has some strong inspirational lineage as well…
This Year – The Mountain Goats (140): Can easily substitute “marathon” for “year” in the chorus “I am going to make it thru this marathon if it kills me”.
Lloyd, I’m Ready To Be Heartbroken – Camera Obscura (145): This song is a response to Lloyd Cole & the Commotions “Are You Ready to be Heartbroken” (which is a great song by an awesome band…too bad it has slow bpm). Just a fun, upbeat song to keep you moving even if you “can’t see further than {your} own nose at this moment”
Hey Now Now – The Cloud Room (150): Gotta love Twitter…this song suggested to me by @linwoodstudios and hadn’t heard of this band. Great song w/ fun chorus and beat and named a “top ten single of the year” by Rolling Stone in 2006. If David Bowie, The Arcade Fire, and Spoon have all been to see The Cloud Room in concert, they must be doing something right. (Thanks Jonathan!)
The Way We Get By – Spoon (152): This Austin, TX band is one of my favorites for running music. This song was featured on The OC. “We go out in stormy weather…and that’s the way we get by”…just in case we have to offset “Beautiful Day”, you’re prepared either way.
I’m Confused – The Handsome Furs (154): Relatively new Canadian band w/ first album released in 2007. Enjoy the beat and empathetic lines like “I’m confused, I know, my love, I know it’s easy to do…there’s something to do, sometimes we get confused”
Take a Minute *explicit lyrics* – K’naan (156): K’naan seems to channel Bob Marley, mix in some hip-hop, and deliver poetry in the form of urgent protest music. On this song he’s more reflective, but poignant as ever: “And every time I felt the hurt…And I felt the givin’ gettin’ me up off the wall…I’m just gonna take a minute and let it ride…I’m just gonna take a minute and let it breeze”.
If Looks Could Kill – Camera Obscura (158): While “camera obscura” is Latin for “dark room”, the band is usually very sunny with lyrics that are always catchy, upbeat and very clever. This one just seems to be made a good run w/ “you got to go” and “maybe I can make it better”.
Reptile – The Church (158): One of my all-time favorite bands and this is from one of their best albums…Starfish. Key verse here is “Go now, you’ve been set free”…just forget that Steve Kilbey is talking about an ex-lover and comparing her to a reptile:)
Something is Squeezing My Skull – Morrissey (158): OK, this one is not exactly motivational, but it is fun. Morrissey is the king of despondent lyrics w/ an upbeat, playful song. Just stick w/ the “I’m doing very well” verse.
Joker and the Thief – Wolfmother (158): Wolfmother sounds like a combination of The Scorpions and Rush and just an enjoyable power song w/ lyrics like “he makes his way across the land” and the chorus of “we are not going home”…rock on!
Niagara Falls – Harlem Shakes (159): Just LOVE this song. Reminds me of Vampire Weekend with the clever beat and varied instruments (the piano is awesome). With our pun laden running “Wit-Tee” shirts (sold thru Remanents), we love the line “I don’t even get the t-shirt’s pun”.
Silver Trembling Hands – The Flaming Lips (160): From one of the most critically acclaimed new albums of 2009…enjoy “She forgets about the fear…when she’s high”
Young Turks – Rod Stewart (163): Never been a big Rod Stewart fan, but I had a comment on the blog that this was one of her “go to” running songs, and I have to agree it just works and the chorus is perfect to keep your legs pumping “Young hearts be free tonight, time is on your side…Don’t let them put you down, don’t let ‘em push you around…don’t let ‘em ever change your point of view”. Thanks Jordan! (Follow Jordan on Twitter @exploravore)
Slight Figure of Speech – The Avett Brothers (165): Another of 2009’s most critically acclaimed new bands. Some of their music is “too country” for me (I can be pretty eclectic, but pure country just doesn’t do it for me…and can’t imagine it while running a marathon). But this song is less “country” and more rock w/ a up-tempo beat and the line “what if it’s hot on my trail, but that can’t catch me, no”
How to Turn Around a Bad Day – Hella Sound (165): Here’s a sample of the great running music you can find at Hella Sound. Their music is engineered to be at the bpm that you choose. Enjoy this mix of indie rock, funk, and jazz. If you’re on Twitter, you really must follow @HellaSound as owner/founder John Frenette is hilarious (w/ good taste in music too!). Listen at HellaSound
Salute Your Solution – Raconteurs (165): It doesn’t matter if Jack White is with The White Strips, the Raconteurs, or the Dead Weather, he always delivers. Just keep running and picture Jack mocking the other runners with “I got what I got all despite you, and I get what I get just to spite you” and encouraging you to “Salute your Solution”.
I Wanna Be Sedated – The Ramones (165): I wasn’t sure about adding this one as I didn’t think it was inspirational, but Monica assured me it was. She explained that by this time of the race, all runners are thinking about Advil sedation. You can just hear the running empathy in Joey Ramone’s voice…
Trashcan – Delta Spirit (166): By this point in the race, I’m sure this line will resonate… “My heart is thumping I can feel it more with every beat” [click to continue…]
The Seattle indie band that made the big (or bigger) time after “Float On” continues to put out great music and has now created a warped, trippy, alice-in-wonderland awesome video. Love the slugs in the video…true Seattleites.
Take a Minute *explicit lyrics* – K’naan (BPM=156): #9 song on Playlist #4
K’naan seems to channel Bob Marley, mix in some hip-hop, and deliver poetry in the form of urgent protest music. On this song he’s more reflective, but poignant as ever: “And every time I felt the hurt…And I felt the givin’ gettin’ me up off the wall…I’m just gonna take a minute and let it ride…I’m just gonna take a minute and let it breeze”.
Best Running Music Playlists:
1) Jamie’s Mix: 140 – 160 BPM (for runners w/ mile pace of 9.5 – 10.5 minutes)
Entire playlist #1: listen to songs, learn more about BPM/pace and read commentary on why songs were selected
2) Monica’s Mix: 160 – 180 BPM (for runners w/ mile pace of 7 – 8 minutes)
Entire playlist #2: listen to songs, learn more about BPM/pace and read commentary on why songs were selected
3) Jean’s Mix: 140 – 160 BPM (for runners w/ mile pace of 8 – 9.5 minutes)
Entire playlist #3: listen to songs, learn more about BPM/pace and read commentary on why songs were selected
4) Jane’s Mix: 160 – 180 BPM (for runners w/ mile pace of 7.5 – 8.5 minutes)
Entire playlist #4: listen to songs, learn more about BPM/pace and read commentary on why songs were selected
Running Songs by BPMs:
Here are additional songs that have not made it onto our “best running music playlists” because they didn’t meet one or two of these criteria: 1) about running, 2) inspirational, and/or 3) fun w/ great beat. Songs like “Blister in the sun”, “Loser”, “19th Nervous Breakdown”, etc…all great, but couldn’t quite see them coming up while running a marathon. BUT, if you are looking for more songs and are not particular about the lyrics…enjoy!
We had a very positive reaction to our first two playlists (click link for approx 5 hrs of more music), so here’s the next one for Jean (*update* see also new playlist #4). Jean’s pace is in-between our last two for Monica and Jamie. This running music playlist has songs at 150 – 170 bpm (building from slower bpms at start, to faster as you continue). Once again, it’s an eclectic mix with progressive, indie, rock, and some hip/hop/R&B (what exactly do you call Prince?). All songs were carefully selected for running a marathon (but great as fitness music too!). The songs are inspirational, about running, or just fun w/ a great beat. Total time on this playlist is 2.9 hours. Enjoy…
For a well done chart showing BPM by mile (and kilometer) pace, see Run2Rythym.
Got an iphone or use an ipod? Check out this app and software that analyzes your itunes for BPMs and then lets you choose songs at that BPM from your iphone or ipod…see Cadence (need Mac w/ OS 10.4 or higher for ipod; PC version coming Dec ‘09)
To get this music, just click on playlist above and download either entire playlist or individual songs from itunes. Or see our Amazon store for the very best full albums by artists on playlists
Songs (w/ BPM):
I’m Gonna Be (500 Miles)- The Proclaimers (132): OK, perhaps it would be better w/ “I would RUN 500 miles”, but you are supposed to take it easy at the start, right?
Don’t Steal Our Sun – The Thrills (137): Fun beat and a good mantra as you start running and you are trying to weave thru the crowd… “You Felt so Good, Well I’m Amazed, Hey What a Show”…hey, get out of my way “Don’t Steal Our Sun”.
Beat It – Michael Jackson (138): Sort of a small tribute. Whatever you think of Michael, you have to admit he was an amazing musical artist. Use this as a reminder of Michael and of trying to beat that PR…”just Beat it”!
Young Folks – Peter Bjorn and John (138): If this song by this Swedish band sounds familiar, you may have heard it used on Grey’s Anatomy, Nip/Tuck, Dirty Sexy Money, or the Love Guru. This up-beat song should get you going.
Viva la Vida – Coldplay (141): This song is probably too overexposed and Coldplay is getting so much attention, but it’s completely deserved with this album and if this becomes “pop”, then perhaps pop is advancing. Enjoy and feel like you “rule the world”.
Walkie Talkie Man – Steriogram (142): Another song that might sound familiar from ipod commercials. This fast talking song doesn’t have as fast of beat as it may seem, but it will definitely feel like you are starting to go faster.
Do Your Best and Don’t Worry – Morrissey (142): The title pretty much says it all.
Generals & Majors – XTC (141): A minor hit from my favorite all-time band…you can appreciate running vs. being in Iraq or Afghanistan.
So Alive- Ryan Adams (144): Also known as Mr. Mandy Moore, Ryan Adams (way too close to pop/rock wannabe Brian Adams) has a diverse rock/alt-country background and will keep you rockin’ along w/ “I am on your side, and so alive”.
Shout to the Top – The Style Council (144): Paul Weller and Mick Talbot formed this band after the breakup of The Jam and made some of the best music ever w/ “My Ever Changing Moods” and “You’re the Best Thing”. This one is right up there and has some great horns/orchestra and will keep you up-beat.
Like Clockwork – The Boomtown Rats (145): Another song that seems faster than it really is, w/ Bob Geldof singing very fast. Good reminder to stay on pace…
Strictly Game - Harlem Shakes (145): A great new band and so many great inspiring lyrics like “If life gives you lemons, then thus God bade…so put a little bit of bitter in your pink lemonade” or “Oh I keep feeling older, but I stay game, stay game…” and “This will be a better year”.
You Got Yr. Cherry Bomb - Spoon (146): Just love this song. Focus on “I can push for good. You got that Cherry Bomb”.
Lady Killer – Flash and the Pan (146): An 80’s favorite, this band had some great songs but was never well known. Enjoy the different vocals and listen for “Man in heat, got a beat, keep the street nice and neat”.
The Re-Arranger – Mates of State (147): Saw this on the NPR “Best of 2007″ list and love the vocals on this song. The band is so tight, amazing hooks pulled off without going wrong.
I Could Never Take the Place of Your Man - Prince (147): I was pushing it w/ this one but had to get Prince in here and this has the perfect BPMs…just cherry pick the lyrics: “Ran Away”, “Don’t waste Your Time”, “Be Satisfied”.
Girl – Beck (150): Always original, Beck delivers w/ a peppy, light-hearted song to keep you moving.
Going On – Gnarls Barkley (150): “Connect the cause and effect, one foot in front of the next, this is the start of a journey” and “I’m going on, to a place in the sun that’s nice and warm”…sounds good to me.
No Surrender – Bruce Springsteen (151): Living in New Jersey, have to pay homage to the Boss. This has Bruce at his motivational best reminding you to keep going, “No Surrender”.
I Fought the Law – The Clash (151): Another favorite band that has some good faster paced songs…”I guess my race is run”.
Women’s Realm – Belle and Sebastian (152): Great band that never gets the audience they deserve…enjoy the alternating beautiful vocals with Stuart Murdoch and Isobel Campbell and lyrics like “I must get from there to here”.
Run Around – Blues Traveler (152): While not exactly a “running” song, at the heart of it, this song is about staying strong no matter what someone throws at you…”my ship still stands no matter what you drop”.
Nine in the Afternoon – Panic at the Disco (150): Gotta just love the name of this band. The first line sums it up well “Back to the streets where we began, feeling as good as lovers can you know, yeah we’re felling so good”.
Lasso – Phoenix (152): A band getting more deserved attention w/ catchy, up-beat songs including this one w/ lyrics like “Where would you go with a lasso, could you run into…could you go and run into me”?
Get on Your Boots - U2 (152): Nice to see U2 experimenting more on their latest effort No end on the Horizon. “Hey sexy boots…Get on your boots” and remember “You don’t know how beautiful you are”.
Talk Me Down – Gets the Girl (153): Well done song by a fairly unknown band consisting of two guys: Ellis Ludwig-Leone, from Yale University and Allen Tate, from NYU. “Chase her down”. Find out more about the band at www.getsthegirl.blogspot.com
Car Alarm – The Sea and the Cake (153): Love the sound of this Chicago band and the smooth vocals and catchy beat.
It’s on the Rocks – The Donnas (155): I’m definitely not an expert here, but this just seems like a great fun “you go girl!” type of song. Forget whatever guy and “It’s time to have some real fun, so I’m calling all my ladies, we’re going to key your mercedes”.
Just Like Heaven – The Cure (155): A great fun song and love the lyrics with “Show me how you do it and I promise you, I promise that I’ll run away with you…”.
Crazy Little Thing Called Love - Queen (155): A great follow-up to Just Like Heaven with one of Queen’s more straight ahead pop/rock (almost rockabilly) songs..just enjoy and remember “Gotta be cool, relax, get hip, get on my track’s”.
Good Tradition – Tanita Tikaram (155): Tanita Tikaram played her first gig at 17 and had her first album at 19. She recorded some great songs and I’m surprised she did not get more airplay… “You hold your head up while the rest of us try to”.
Talk to Ya Later – The Tubes (155): Good thing there were no video cameras when I did this song at a karayoke. But even that image wouldn’t keep you from enjoying this infectious beat and sarcastic “I’ll just see you around!”
Keep Your Head – The Ting Tings (156): Enjoy this great beat and here’s the verse to focus on “yes, you’re gonna see, ten minutes to go and you’re keeping it, you’re head’s up (keep your head up), keep it low, be right, push it… “.
Kick it Out – Heart (157): OK, it’s about a horse, but it works really well for a runner too… “While you’re still alive… Kick it Out!”
Sex on Fire - Kings of Leon (157): I might be stretching it w/ the lyrics here, but everyone wants good marathon sex, right? Kings of Leon declare “your sex is on fire, consumed with what’s to transpire”.
Rain King - Counting Crows (160): Just a great familiar song w/ a good running beat and a chorus of “I’ve been here before and I deserve a little more”.
Knock Knock - The Pink Spiders (160): What really makes this song is lead singer Matt Friction’s sneering vocals (reminds me of The Kings). And Friction’s name is about the closest thing this song has to anything about running…but it’s a great, fun song w/ a fast beat. Listen closely to beginning and it sounds like the song is being cued up on a old LP record player.
What I Like About You – The Romantics (160): This would be the time in the race where you need a familiar “pick me up” song, here you go.
Walcott – Vampire Weekend (160) *explict lyrics*: My favorite new band and I love that they want to “get out of Cape Cod” and head “all the way to New Jersey” (not sure why, but love it anyway). Very unique sound and an amazingly talented band.
Steppin’ Out – Joe Jackson (161): An appropriate follow-up to Walcott, with Joe Jackson using horns in a song that is more produced than typical Jackson style, but very well done and on target for “steppin’ out into the light”.
It’s Okay - The Kings (165): From the same album that had “This Beat Goes On/Switching to Glide”. The Kings looked promising in 1980, but never really went anywhere. However, you can enjoy this classic and I bet you’ll be tempted to repeat lead singers David Diamond’s snarl “It doesn’t matter, not one bit, not two shits”.
Alex Chilton – The Replacements (165): A Minnesota band led by Paul and Bob Westerberg who idolized Alex Chilton (of Big Star) and singing “I’m in love. What’s that song? I’m in love with that song” and “I never travel far without a little Big Star”… Perhaps another runner will know what was meant by this line “Runnin’ ’round the house, Mickey Mouse and the Tarot cards”.
Kryptonite - 3 Doors Down (165): By this time in the race, it’s time to bring out your inner Superman/Superwoman.
Ask - The Smiths (166): “Shyness can stop you from doing all the things in life you’d like to…so if there’s something you’d like to try..” how about running a marathon? You can keep going knowing you can check this off your 1001 Things list.
Rebel Yell – Billy Idol (167): Leave it to Billy to keep you motivated…”A thousand miles with you, I dried your tears of pain, babe, a million times for you… More, More, More!”
Subterranean Homesick Blues – Bob Dylan (167): From Billy to Bob…Bob is all over the place with this one but he does say “I’m on the pavement”…I’m sure he’s talking about running.
Middle of the Road – The Pretenders (167): “Get in the road, come on now, in the middle of the road, yeah”.
End of the Line – The Traveling Wilburys (168): A perfect song toward the end. Leave it to this true rock supergroup with Bob Dylan, Tom Petty, George Harrison, Jeff Lynne and Roy Orbison. Enjoy lyrics like: “Well its all right, if you live the life you please; Well its all right, even if the sun don’t shine; Well its all right, were going to the end of the line”.
Marathon Not a Sprint - Camera Obscura (169): It can’t end any more perfectly than with this song. Not only is the title perfect, the song a gem (from a great band), it’s also from an album called “I Love My Jean”.
There are a number of ways to get BPM for your music collection. See this comprehensive post from mmartins.com on BPM detection software.
Want more music? See our previous three playlists and more songs listed by bpm…Bold Pace Music
Have any suggestions for our next playlist? Please comment and share…
Want to get updates of new songs before next full playlist is posted? Follow me @boldpacemusic on Twitter
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Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training & recovery off the road. I love to run and it’s great to see research being done on older runners…the Stanford study that shows that running slows aging or the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.
I would like to share some insights and tips that I have learned along the way. Many of these tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster…
Training Tips:
1. Adding Miles:SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week. Here’s more detailed explanation and chart from FitSugar. 2. Warmup:As we get older, the body needs time to get going and giving it that time will help avoid injuries. See “The Perfect Warmup” from Runner’s World.
3.Cross-Training: Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important. For a different, low impact, cross-training option, see our recent post on Aqua Running (or Pool Running). Core exercises have become another essential, here’s some good ones from Runners World.
4.Strength Training: There is a lot of information out there on lifting weights and strength training, but being careful to start this in the “right” way is important as we get older. Running Planet has done a nice job w/ laying out “The 8 rules of Strength Training”. We have some good videos on our Resources page.
5.Stretching/Yoga: Another must for the aging runner (and this has certainly been debated by many). Dara Torres proved this in her Olympic effort that stunned us all. She adhered to a strict resistance stretching regime (see previous post – Doing the Home Stretch with Dara Torres). I am not a huge fan of yoga, but here’s a good article by Runners World about a runner w/ a ITB injury who didn’t like yoga at the beginning, then became a convert. My always injury free LDF swears by power yoga!
6.Rest: This has become one of the most important parts of my training. If I don’t get enough rest, my body begins to break down. Listen (very closely) to your body.
7.Massage: Another Dara Torres staple and one of my personal favorites. It does not matter if you have a fabulous husband like I do or get from a pro, it works to relieve the stress of training and tired muscles. You can even do it yourself w/ some videos by Rich Poley who wrote “Self Massage for Athletes”.
8.Set a Goal: Having a goal or a race to strive for makesthe training have a purpose and keep me focused.
9.Training Programs: A little planning goes a long way. If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, grassy parks, or even the track. A few good programs are on our resource page. There are many good ones out there–find one that suits you.
10.The Track: Most marathon training programs will include track work as it helps develop the fast twitch muscles to build speed and lung power during a race…getting older does not mean getting less competitive:) If I am training for a marathon, it really makes a difference for me especially in the later miles of the race. Good article from Runner’s World called “Running in Circles”.
11.Injury/Recovery: This one is hard for me as I have had many… at 46, I still like to run fast. There are several common injuries to running and I think I have had them all. See “Coming back from an injury” posts. I have learned to recognize my body’s warning signs and back off. Many of these tips (see Rest, Diet, Stretching/Yoga, Massage, Weight/BMI, Orthotics, and more) are meant to help avoid injuries or help w/ recovery.
12.Running with Music:Running with music can help motivation and provide a needed distraction. I have also learned about the importance of BPM (beats per minute) and ensuring that if you are listening to a song, be sure it is not too slow and unconsciously slowing your pace. Find 70’s, 80’s, and 90’s music along w/ best bands of today and learn more about BPMs in this post: Best Running Music Ever
13.Weight/BMI: It seems that fast marathoners have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI. Knowing yours can help to find the “right” BMI for your best running performance. See also post: “What’s the ‘right’ BMI for a woman marathoner?”
14.Running in Different types of Weather: I am not a treadmill runner, so I will run in anything short of a blizzard. With the right layers of clothing this is possible. However, if you are training in summer for a fall race, beware of weather differences. The weather during your race may be very different then when you are training. Don’t be discouraged if you are not able to run 17 miles the way you think you should when you are in 80-90 degree heat and high humidity.
15.Travel Running: Always bring the running shoes along! Some of my best runs have been among the monuments of parks, cityscapes and beaches of sand. Hotels (see this post that mentions WestinRun) now will provide maps (and sometimes runners) to guide you. With the help of MapMyRun you can find a route from anywhere. Take a look at some of our Travel running posts.
16.Running and Sex: Here’s an interesting article by Running Times that quotes an Israeli scientist who declared “Women compete better after orgasm, especially high-jumpers and runners”…who am I to argue w/ Israeli scientists?
17. Fartlek Training:Sports Fitness Advisor has some good tips on how to incorporate fartlek into your training (psst…if you don’t know what fartlek is, check out 10Ktruth.com’s “Runnerspeak – Dictionary of Running Jargon and Other Sport Terms” ).
Nutrition and Hydration Tips:
18. Type of Diet: Adhering to a well-balanced, low-fat, wholegrain diet that is higher in carbs has always been the best route for me. I love a good smoothie (see post “Smoothie Operator –quick nutritional training meal”) while training. Here’s an interesting article w/ good tips on eating from Cool Running called “The Runner’s Diet”.
19.Hydration: It used to be all water and Gatorade for me, but now as I get older I don’t want the same amount of calories. I opt for the lower calorie alternatives like electrolyte powder mixes (see post: “Water log: Hydration and road recovery options for runners”).
20. Eating after Running: The window for eating after running is small, but important. See post “Refuel ‘Right’ after a Run”
Gear Tips:
21. Running Clothes/Bra: I like my running clothes sporty–not funky, but this is obviously personal preference. A good running bra will go a long way…avoid cotton at all cost. I have learned that running skirts are the most polarizing of all apparel items. However, if you love wearing a skirt, check out the Skirtchaser Race Series…looks like fun!
22.Running Shoes/Socks: Running shoes are so personal the only way to really find a pair is to go to a running store and keep trying them on until you find one that feels comfortable. There are tons of shoe guides for different types of feet that are helpful in narrowing it all down. Learning about pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key. Runner’s World has a good article along with videos on pronation here. I have changed my shoe once. I alternate pairs of three for marathon training (it used to be two but with my foot issues, it’s now three). Here’s Runner’s World’s “Spring 2009 Running Shoe Guide”. The Asics Gel Kayano 15’s are the “Editor’s Choice” winners and also the shoes I use. A few other quick tips:
Measure your feet: As you age, your foot size may gradually change. Make sure salesperson measures your foot while you are standing up
Shop later in day: As the day goes on, you feet get slightly larger.
Orthotics & socks: Wear socks you use and bring orthotics to store when trying out shoes. Find “dry-wick” type of socks instead of cotton.
Check wear: Most shoes give you between 300 – 500 miles of running. Keep track of the miles (see #23- Running Log). Replacing shoes can avoid unnecessary injuries. Check for wear on soles and inside the shoe as well.
Local running store: Find a good store that specializes in running shoes. Bring in your old shoes when looking for new ones. A good running shoe specialist should be able to look at old shoe and note the wear/fit when choosing a proper new shoe. As about return policy, many stores will let you run in the shoes and return them if they cause problems. Once you’ve found the shoes that work for you, you may be able to find the shoes again on-line at places like Runners Warehouse (a bold pace readers get 15% off), Overstock, or Holabird Sports.
Break in the shoe: Don’t wear a new shoe to a marathon, be sure you have had time to break it in. However, when buying a new shoe, it should feel good when you are trying it on.
Thumb-width: Have a thumb width between the end of your longest toe and the end of the shoe. I wear a 1/2 size bigger to make sure I have room in the toe box.
Get medical advice: If you have a persistent problem with your feet, get the advice of a medical professional. Believe me, waiting for a foot to heal can be agonizing. Don’t make it take any longer by waiting to get help.
23. Orthotics: I overpronate and could not live without these. If you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I’d recommend seeing a sports doc to consider orthotics as your new sole-mates:)
24.Running Log: Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite routes/runs, etc.
25. Running Watch/GPS: At heart, I am more of a zen runner (would rather not wear a watch or calculate each mile’s pace…just run), but the NYC marathon last year changed that for me. I went out too fast and had a hard time at the end. I now wear one again. There are great watches and GPS devices (see article from NY Times) that make it easy to calculate pace/time/distance. Another option in a marathon is to make use of “pacers” at a race…here’s Clif Bar’s Marathon Pace Team info.
26. Running Bag: See “What’s in your Running Bag? 10 Essential Items for Taking your Run on the Road”
27. Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free. Apply anywhere that rubs…feet, nipples, etc. For more on Asics, see “The End of Run Chaffing?”
28. ipods: The must have for runners (even if you need to borrow from your child). I understand why a lot of runners do not like to use during races , but if you love music, this can be a great way to relax and keep going (ipods are now allowed at some races, see post “Music to my ears”). Be sure to choose songs that work w/ your pace/BPM. Want to get a weekly “running song of the week”? Follow @boldpacemusic on Twitter.
29. Reading about Running: There are so many fabulous books out there on running that are fun to read. They can motivate and excite you. We have a few posted on our Amazon Store.
Disclaimer: I am not a runner…but, I am the husband of a runner (Monica). Her 4:30am wake up calls still find me sleeping happily, thank you. But I do enjoy music and making playlists for her training. I did some research to understand the runner’s pace/bpm relationship and how music can help you run faster (if you have the “right” [...]
Songs that are between 165 and 174 bpm. Some of these songs are not on any of our “best running music playlists” because they do not meet one or two of the following criteria: 1) about running, 2) inspirational, and/or 3) fun and with a great beat. BUT, there is still some [...]
Songs that are between 155 and 164 bpm. Some of these songs are not on any of our “best running music playlists” because they do not meet one or two of the following criteria: 1) about running, 2) inspirational, and/or 3) fun and with a great beat. BUT, there is still some [...]
Songs that are between 145 and 154 bpm. Some of these songs are not on any of our “best running music playlists” because they do not meet one or two of the following criteria: 1) about running, 2) inspirational, and/or 3) fun and with a great beat. BUT, there is still some [...]
Songs that are between 135 and 144 bpm. Some of these songs are not on any of our “best running music playlists” because they do not meet one or two of the following criteria: 1) about running, 2) inspirational, and/or 3) fun and with a great beat. BUT, there is still some [...]
Songs that are between 175 and 184 bpm. Some of these songs are not on any of our “best running music playlists” because they do not meet one or two of the following criteria: 1) about running, 2) inspirational, and/or 3) fun and with a great beat. BUT, there is still some [...]
