Picture this: You’re lacing up your running shoes, ready to hit the pavement. But before you step out the door, there’s one last decision to make - what will be your soundtrack for this run? Some runners thrive on high-energy, motivational beats, while others lose themselves in the storytelling of a good podcast. And some runners prefer the serenity of silence, tuning in to the rhythm of their own breath and footsteps. So, which option is best? The answer is - it depends on the runner!

We’ve gathered insights from our running community and explored a few of the benefits of music, podcasts, and silence while running to help you find what works best for you. Whether you're looking for an extra boost, a mental escape, or pure mindfulness, we’ve got some interesting findings to share!

Asking for a friend, what do runners prefer?

To get a pulse on this topic, we turned to our running community on social media and our run club members, and asked them: Do you listen to music or podcasts while you run, or do you prefer silence? If you do listen, what’s your go-to? Their responses might introduce you to your next favorite playlist or podcast to run to or even inspire you to try running without any sound at all!

Genny: I mix it up between not listening to anything and listening to music. On my shorter, early morning runs, I usually run in silence; the mornings can be very peaceful this way. For afternoon/evening runs, speed workouts, and longer runs (5+ miles), I listen to music. I switch between AVICII and Kygo and my country music playlists - I’ve recently been into Shane Smith & The Saints and Zach Bryan. I listen to podcasts when I walk. My favorite podcast is How I Built This by NPR. 

Emily: When I’m alone, I listen to music and occasionally audiobooks if I find one I’m really into. For audiobooks, I usually listen to rom-coms like Emily Henry. For music, I usually make my own playlists! Right now, I’m really into Doechii. 

Jackie: I listen to music. And one go to for me is Odesza. I create playlists that have Odesza, Jai Wolf, Lindsay Stirling, Pines, Seven Lions. Lots of EDM! 

Kayla: I typically listen to music or podcasts. If I am training for a race, I like to build a playlist while I am training for the race with all of the music I am listening to at the moment. Right now, I am training for the Big Sur Marathon, and a lot of the music on the playlist so far is either by Chappell Roan or Luke Combs. Very different vibes, but that is what I am currently jamming to! My go-to podcast is Smartless. I really enjoy just listening to Will Arnett, Jason Bateman and Sean Hayes chit chat with celebrities for an hour. It is the perfect distraction, and makes the run go by so fast! Sometimes, I phone a friend and take the run as an opportunity to catch up with friends I haven’t talked to in a while, or my brothers. By the end of the run, I’m usually doing a lot of head bobbing in agreement and relying on them to do the talking 😂.

Erin: On long runs, I listen to my mother talk for up to 3 hours 😂. On all other runs, I listen to music, mostly pop or pop adjacent from different generations (Bruce Springsteen, Michael Jackson, Whitney Houston, N*Sync, Robyn, Adele, Mumford and Sons, Florence and the Machine, P!nk, Lizzo, Chappell Roan, etc.) and songs from musicals like Six or the Barbie movie! 

Molly: I listen to music! I’m not super picky about the music I listen to, but it is usually something upbeat, with a faster pace and good beat like EDM or upbeat pop music. 

While our running community shows us that different runners prefer to listen to different things for different workouts, we thought it would be interesting to dive deeper and look at the various benefits of running with music, podcasts or in silence!

The Benefits of Listening to Music While Running

As our runners' responses show, music remains a popular choice. But beyond personal preference, what are the tangible benefits of running with music? Research suggests that music can do more than just entertain. It can enhance performance, motivation, and your overall running experience. A great playlist can:

• Boost Motivation: Upbeat songs can push you to keep going, especially when fatigue sets in. A study from Brunel University found that music can improve endurance by up to 15% by reducing the perception of effort. According to the study, music helps improve the ‘feeling states’ of exercisers, helping them to derive much greater pleasure from the task. The study, led by Dr. Costas Karageorghis, found that carefully selected music with a tempo of 120-140 beats per minute can help runners maintain a consistent pace and delay the onset of exhaustion.

Reference: Brunel University. "Jog To The Beat: Music Increases Exercise Endurance By 15%." ScienceDaily. ScienceDaily, 2 October 2008.

• Enhance Performance: Research suggests that synchronizing movements with a musical beat can improve running efficiency by optimizing stride length and cadence. A study published in PLoS One found that runners who matched their pace to a rhythmically consistent beat expended less energy, allowing them to sustain performance for longer durations.

Reference: Buhmann J, Moens B, Van Dyck E, Dotov D, Leman M (2018) Optimizing beat synchronized running to music. PLoS ONE 13(12): e0208702

• Reduce Perceived Effort: A 2012 study in the Journal of Sports Medicine and Physical Fitness found that music can act as a distractor, making physical exertion feel less intense. By diverting attention from discomfort and fatigue, runners can push through mental barriers that might otherwise slow them down.

Reference: Karageorghis CI, Priest DL. Music in the exercise domain: a review and synthesis (Part II). Int Rev Sport Exerc Psychol. 2012 Mar;5(1):67-84. doi: 10.1080/1750984X.2011.631027. Epub 2011 Dec 7. PMID: 22577473; PMCID: PMC3339577.

The Benefits of Podcasts While Running

Podcasts offer an entirely different kind of running experience. Podcasts can:

• Engage Your Mind: Running can sometimes become monotonous, especially during longer sessions. However, a captivating podcast, whether it's a well-told story, an in-depth interview, or a fascinating topic, has the power to transport your mind, making the time go by faster. The mental engagement you get from a podcast can act as a great distraction, taking your focus away from the physical strain of running.
• Turn Running into a Learning Experience: Every run becomes an opportunity to learn something new. Whether you're listening to a podcast about self-improvement, history, psychology, or niche topics like business strategies, you can enhance your knowledge while staying active.
• Encourage Mindful Pacing: Podcasts tend to have a more steady, calm pace compared to fast-paced music, which can encourage you to match the rhythm of your running with the content you’re listening to. This effect is particularly valuable during long-distance runs, where maintaining a controlled, sustainable pace is crucial. Fast-paced music can sometimes lead to overexertion or cause you to run too quickly. The steady flow of conversation or the structure of the podcast can subtly influence your pacing, helping you regulate your speed without overthinking it.

The Benefits of Running in Silence

While music and podcasts are popular choices, some runners prefer the sounds of nature or even complete silence. Running without audio can:

• Increase Mindfulness & Mental Clarity: Running without music or podcasts offers the unique opportunity to focus entirely on the present moment, fostering a heightened sense of mindfulness. When you run in silence, the absence of external distractions allows you to tune into your surroundings as well as provides space for introspection and reflection.
• Strengthen the Mind-Body Connection: Running in silence invites you to pay more attention to the rhythm of your body - your breathing, stride, heart rate, and posture. Without the distraction of audio, you become more attuned to these physical cues which helps you regulate your effort and performance.

As you will see from our running community, ultimately, the best choice depends on personal preference and running goals. Whether you’re looking to boost motivation, learn something new, or enjoy the sounds of your surroundings, the key is to find what enhances your running experience the most. So, what’s your go-to running soundtrack?