Don’t you wish there was an immediate way to improve your long-distance running and/or walking speed? Recent studies have shown that this may be possible! Research shows that beats per minute (BPM), the pace of the song, may significantly impact your running times. This is because our brains are inclined to sync our footsteps and movements to a repetitive beat. Take notice of this the next time you run with your music. It is difficult to try and run off beat.
Costas Karageorghis, a sports psychologist, states that “humans have a natural predisposition to respond physically and emotionally to music — it is almost as though we are ‘hardwired’ to respond to it.” He explains that music stimulates the part of the brain responsible for regulating wakefulness and makes us want to move. One of his studies showed that cyclists who match their cadence with the beat of the music reduced oxygen consumption by 7% compared to cyclists who listened to unsynchronized music. “When movement is synchronized to music, the body becomes more energy efficient,” he explains. “And that, in turn, can have a profound effect on endurance.”
This is very exciting news to hear! How can you apply it to your own training? For this to be effective, the music you listen to as you run to must be loud and fast. Songs that are 120 BPM or higher are a great place to start. However, depending on your running ability and goals, a specific BPM range may suit you better. No single cadence suits all runners, and this predominantly benefits those who are running at a low to moderate intensity. Music also elevates your mood and can make your overall running experience more enjoyable.
Based on this research, here are my three steps to improve your running speed:
1. Find your running/walking BPM
First, run on a treadmill at your normal, easy pace.
Then you will want to count how many times your right foot strikes the ground in 60 seconds.
Take that number and double it to account for both feet.
2. Test songs ranging from 120 BPM to 180 BPM to see which BPM is a good fit for you
120 BPM to 145 BPM can be used for jogging or for all-out efforts.
If you goal is to keep your running at a consistent pace or increase your cadence, then the best tempo range is 150 BPM to 180 BPM.
3. Gradually increase your running pace by two to six steps per minute at a time.
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