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I started running about a year and a half ago and completed my first half marathon last August. When I first started running I used the treadmill in our basement. I decided to watch TV episodes that I usually don’t have time to watch while logging in for miles. Last January, I thought running with other people would keep me motivated, so I joined the Itasca Runners. It’s a great group of people who meet every Saturday morning to run five miles or more. The first time I went, I barely finished three on the treadmill, but I figured I had nothing to lose, so I went.
Needless to say, it took a while to get to the five miles with the group and even longer to the thirteen for a half marathon. The first time I ran outside I took my iPod and put in a file that I called “Driving Hits”. It’s a collection of songs that I love and actually know the majority of the words I usually use to keep me focused on long journeys (hence the title). As a music therapist this seemed like a great idea. After all, there is a lot of research that shows that the use of music can increase endurance, endurance, and motivation during exercise. Why not practice what I preach?
Well the marching band geek in me started to take over and I noticed that I was changing my rhythm to match the tempo of each song. I would hardly budge for ’80s power ballads and fly to pilot alternative songs. While there is something to be said about interval training, I don’t think that was what they had in mind! I eventually broke down and bought a smaller iPod to run around (and recently upgraded to a Sony Walkman) and only played the songs that matched the pace I wanted to maintain that had words that motivate me to keep running even if I prefer to take the shortcut back to Starbucks.
Even with all of my training and experience as a music therapist, I wondered how much music has helped me run. To test this, I started running with other groups. They ran at about my overall pace and were very chatty on the trails. Wow! What a difference! I found that I struggled more with my breathing, was less motivated to go the next mile, and was generally unhappy by the time I was done. Although I enjoy their company, I have found that running does not provide the same satisfaction that I found running with music. There really is something to be said about a favorite or motivational song that comes at the right time during a long run!
Here is my experienced music therapist, but recommendations from novice runners for using music in a race:
• Pick songs that make you want to tap your toes or get up and dance. It shows that it motivates you.
• Listen to the words. I realized during a ten mile run that a song that I love has horrible lyrics for trying to endure two hours of running. Nothing says to stay there and cross the finish line like a song about giving up or being depressed!
• I like to have at least a few songs that I know all the words for. I know it sounds crazy, but I usually don’t know the lyrics to songs that I like. Being able to “sing” while I run can really help me stay focused and even help breathe. Being a music geek can help as long as my musical brain doesn’t cut off the thought of the phrasing to breathe.
• Pay attention to the speed of your songs. If you’re like me, the tempo of the song can completely change the pace you run. If you can’t separate your movements from what you hear, find songs that match your current beat. Through practice, I have been able to separate the listening and the moving parts of my brain, but I will always find that a good melody at a faster tempo will spruce up my step and increase my rhythm.
Remember, these are just my “live and learn” suggestions and ideas that I have found through trial and error on the road and through research through music therapy. The best thing to do is find your own path and your own selections. Good race!
© R.Wellman 2011
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Source by Rebecca Wellman
