I have a few non-negotiables when it comes to running. I always wear a hat; the same magenta hand-me-down that’s been with me through nearly two years of consistent miles. I always eat a Honey Stinger waffle before I head out, preferably the peanut butter flavour. And I always make sure my headphones are charged. That’s because unless I’m running with a friend – and sometimes even then – I’m listening to music.

…music can distract from feelings of tiredness…

Over time, I’ve built a playlist for every kind of run: easy miles, long runs, speed workouts. But some songs do more than just fill the silence; they change the feel of the run entirely. With the right music, the first mile feels less daunting, the middle stretch more manageable, and the finish line somehow closer.

And it turns out that feeling isn’t just in my head. Research suggests music really can make a hard workout feel easier.

Why Music Helps
Studies show that upbeat music can improve exercise performance, especially when you’re mentally fatigued. A 2021 study published in the Journal of Human Sport and Exercise found that music can distract from feelings of tiredness while also stimulating both physiological and psychological responses. In other words, when your brain wants to fixate on how hard the workout feels, music can redirect your attention.

That matters because one of the biggest barriers during a tough run isn’t always your fitness – it’s your perception of effort.

A 2020 study published in Frontiers in Psychology found that the right music can lower your rate of perceived exertion, or RPE. So even if your body is working just as hard, the effort can feel more manageable. That mental shift can be the difference between struggling through a workout and settling into it.

The Right Beat
Generally, researchers define “upbeat” music as high-bpm songs. For runners, that often means songs in the 170 to 180 beats-per-minute range. Not every song on my playlist falls there, but I can absolutely feel the difference when one does. For me, it’s tracks like Taylor Swift’s “Cruel Summer” or Olivia Rodrigo’s “good 4 u.” When they come on, my focus shifts from the discomfort of the run to the beat in my ears.

Even Elite Runners Feel It
Pro runners talk about this effect too. Sara Hall has said that music gives her that “pop” on easy days, especially when she’s carrying fatigue from harder efforts. “I get so much out of running to music. I really wish, in some ways, we could run to music out there as pros, because I feel like I would run a lot faster,” said Hall. Pop star and sub-3 marathoner Harry Styles has credited electronic music with helping him reach a meditative, almost hypnotic state on the run. “It makes the time go by in such a different way.”

Before and After the Run
Music offers more than just on-the-run assistance. The benefits can start before your workout even begins. Research published in the Journal of Strength and Conditioning Research suggests that pump-up music before exercise can increase motivation and readiness, likely in part because music is linked to the release of dopamine, a feel-good brain chemical associated with motivation.

And the playlist may still help after the run is over. Some research suggests that listening to upbeat music post-workout may support faster recovery, possibly because it reduces awareness of discomfort and helps the body relax more quickly.

The Bottom Line
A good running playlist can change your experience of effort, and that’s important. Because when a run feels easier, you’re often able to stay in it longer, push harder, or simply enjoy it more.

This article first appeared on the Runner’s World USA website.

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