Most of the time I choose to run without music, but I used to not be that way: I had to wean myself off of it. After 12 steps and many meetings, I’m almost clean.
I receive a lot of questions asking how I did it because for many people, running without any music seems so boring!
Why listen to music when you run?
Music can sometimes make running feel easier. Studies find that music reduces your perception of how hard you are running by about 10 percent.
An external stimulus such as music can actually block some of the internal stimuli trying to reach the brain—such as fatigue-related messages from muscles and organs. When these messages are blocked, this reduces a runner’s perception of effort, so you feel like you can run farther, faster. (The exception is at higher levels of effort—the brain involuntarily switches its attention from the external to the internal.)
Music also elevates positive aspects of mood such as excitement and happiness, and reduces negative aspects such as tension, fatigue, and confusion, so it can be used pre-performance to get runners into an optimal mind-set.
I think we’d all agree that music pumps you up when running, spinning or lifting. Each of us has a personal “power song” or band that we turn on when we need a little something extra. Nothing wrong with that!
So why skip the tunes while sweating?
1. I first decided to run more music-free miles after reading somewhere that music loses its motivational effectiveness after an extended period of time.
For example, if you download a new running playlist today, it’s going to pump you up in your next race. A year from now when you’ve listened to that playlist 5000 times, it’s not going to be as effective as it once was.
So I thought that if I ran less with music, when I did run with it (during a race) it would be that much more motivational.
2. Another reason I started running without music was for safety. You’re simply less aware of your surroundings when you have headphones in. It’s harder to hear the car coming up behind you, the bicyclist right beside you, a rustle in the bushes, thunder in the distance, etc.
I always feel like I’m much more present and aware of what’s going on around me when I’m not listening to music.
Jessica Biel does not look like she’s paying attention.
3. I don’t want to be dependent on music to run… like I have to have my iPod or the run’s toast. What happens when your iPod breaks or dies? I remember the first race I ran without music, the Palm Springs half marathon in 2009, and I freaked out because my PR hopes were dashed, or so I thought.
4. Building on #3, I want music to be another motivational tool in my runner’s toolbox. What, you don’t have a Tim the Tool Man Taylor toolbox? so sorry for you.
So instead of needing my tunes, I can listen to them on days when I’m really dragging, doing a very hard run or during a race.
How do you start running without music?
The way I did it was like building up your mileage: slowly. I would bring my iPod on short recovery runs where pace didn’t matter at all and I would try to turn on my iPod for only half of the run (3ish miles). Eventually and slowly that turned into going music-free for all my slower, recovery miles.
Then I started slowly running more long runs without music; I’d do the first half without tunes and then loop back to my car, grab my iPod and turn it on for the second half of the run.
So just like building your speed or endurance, you do it slowly, forming new habits and getting comfortable running without music.
What I’m not saying is that you have to go sans music to be a serious runner or anything like that. If music is what motivates you and gets you out the door, then go for it. I still use my iPod in the majority of my races and some training runs. Right now I’m trying to listen to less of it on treadmill runs and more news (so boring!), but I have days where I’m dying and turn on the tunes within 25 seconds.
So do whatever you have to do to get out the door and running!
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{ 59 comments… read them below or add one }
I have always wondered about this b/c I tend to ALWAYS have music going, but you make some very good points. I have noticed how after a while the same music is not as motivational as it once was. I usually run on the TM, but I know what you mean about safety, I don’t know how in the world peeps listen to music when they are on their bicycle, that seems sooooo unsafe to me. But then again I saw a guy reading a book and riding a bicycle one day, so what to I know? Also, I am a huge fan of the word “sans” so now I love you even that much more.
I get freaked out when I have music going because I feel like anyone could come up behind me and I’d never know. Then I find myself not being able to concentrate because I’m looking over my should constantly. Although I’d love to have headphones in, it really is safer without. Or at least with them low or only one in.
Same here. I live in a city, and I can’t have music because I have to be aware of traffic and others around me. I also find that I’m able to appreciate my surroundings more without music.
Last year I completely stopped running with music. The switch was easy at first because I had a running partner so we would talk. Eventually I had broken the habit of having my iPod and was in the habit of noticing the scenery. My crowning achievement was completing a small marathon by myself – no music. It was so small I was by myself for the last 10 miles. Now I only take music during races for second half motivation or if I’m doing cardio at the gym. I would die if I had to listen to the clomping of my feet on the treadmill without music or tv.
I listened to music when I ran a 3:30 Marathon back in Dec….and I still remember the songs that were playing for the last 6 miles because I was concentrating on them SO hard to keep my mind focused so that I wouldn’t fall apart!
And since then I’ve been using more regularly on my jogs (NEVER used to listen to it while training).
I’m running my first marathon this weekend and someone suggested that I play my favorite three songs in a loop on my playlist timed for those last miles. Every time those songs are over I should have another mile done. I have taken the advice and we’ll see what it does for me!
I listen to music when running about a third of the time I’d say. I run with other people (and therefore don’t want it) another third of the time and the rest I just don’t want music. I go 100% on whether I want it or not. I was like you and ‘needed’ it at first when I started running – it distracted me from thinking of other things I’d rather be doing! But the more comfortable I became running, the less I wanted it. Sometimes I want to run to clear my head – on those days I don’t want it, I find it distracting. On long runs I like it, just because I don’t always like being left alone with my own thoughts for 2-3 hours; I often don’t want it on shorter runs!
Personally, I rarely listen to music while running. I don’t know why, but I seem to prefer it that way. I also agree that having headphones on makes me feel like someone could sneak up behind me, and I’d never know it. That’s not my main reason for running without music, but it’s certainly something that’s crossed my mind!
Great tips – so now can you do a post about how to run with music??;-) Seriously, I think I have the opposite problem – I have never run with music and never do, for the reason that I don’t want to rely on it to get me through all the time. I actually want to try it for the end of a marathon or half marathon, but I don’t know what to do! I need some practice before game time, I guess. I don’t like the normal ear buds because I’m always fidgeting with them to stay in my ear and I don’t know what to do with the ipod in the first part of the race until I’m ready to use it! Tough:)
Well running with music isn’t a good thing. If you can run without it and stay motivated that’s awesome! I used to think I could run longer with music (which was true at first) but then I realized it helped me pace myself. I tend to try to run fast so I run out of energy and air faster.
I agree that listening to music can be less motivating over time. I have had the same playlist forever and constantly am skipping through it my entire run. Need to update before my next race or maybe embrace paying attention to the scenery!
I probably listen to music 50% of the time when I run… I go both ways on that one…. that and wine… but only those two
The only time I ever really feel like I NEED music when running is if I’m on a TM… then it’s a bit too boring and easier for me to give into my mind games. What kind of music do you listen to while running? Have any favorite tunes?
I only listen to music when I race otherwise I would get tired of the playlist. For katelin, I like rap/pop but I use iTunes to see what the most popular songs in whatever genre I’m in or soundtracks for movies. Random but I always find good new music!
I was one of those runners who relied on my ipod to get me through a run. I hated hearing my breathing and my feet hitting the ground. The first 1/2 marathon I ran, they would DQ you if you had headphones. I thought there was no way I could run that long without music. Well I did with no problems. I don’t run with music outside now at all. I only listen when I’m on the treadmill. I feel that I’m a better runner without it because I’m more in tuned with my body than drowning out things with noise.
I don’t listen to music when I run. I like to look at what i’m passing. That’s why I typically try to run somewhere that is pretty like neighborhoods, parks, things like that. It’s like meditation time kind of.
I don’t listen to music when I run, but I do listen to podcasts. During races, though, I go without. I really like running with other people, though, because then I don’t need music or extra motivation.
Ditto to the podcasts. I find that any music I listen to while I’m really suffering will always seem like the wrong thing at the wrong time. Podcasts are a little easier to get lost in and have a longer playing time so I can pick one that will run the length of the workout. I also ind that with the talking I’m less distracted from other noises around me than I am with music which is safer for sure. All that said I recently did quite a long treadmill run with nothing (headphones broke) and it was fine.
So I pretty much can’t train without music and can’t race with it. For me, it’s sort of an emotional differentiation. Like..it’s all well and good to distract myself when I’m on a training run, but when the race comes, it’s time to focus.
It’s also really fun to hear the crowds, encourage people you pass, have some random old dude talk to you…all great parts of racing without music
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I sometimes watch tv and use music..heaven forbid I listen to those voices in my head
LOL!!! Those voices are in my head too!
I’m the opposite. I listen to music when I train because I train solo and it gets boring. But during the race, I go sans music because I LOVE listening to everyone and feeding off the energy of the crowd. I do bring my IPOD just in case there’s a lack in crowd support or everyone else around me is stuck in their own music filled world.
I don’t run very good to music b/c I find that I run to the beat so my times are bad. I do run to podcasts and sermons, though. It’s definitely not something I rely on to get me through the runs, but it’s something that gets me excited to go for a run–”my time”.
I listen to music half the time now. I used to not be able to run without music. If I’m on the dreadmill, definitely need music. At races toward the end, I need it. Other than that I don’t use it.
I’ve never listened to music when I run. Outside or on the treadmill. I actually like listening to my feet hitting the pavement becuase it means I’m working. I love the noise on an outside run and the other people around me. I can’t imagine having music disrupting my thoughts!
I quit using music for the reason of one of yours above…so that when I do use it, its actually effective. I only use it on yassos or race day
Great post. I’m still a newbie and still trying to figure it all out. I listen to music alot while running. Totally get bored with the same playlist though. My husband shared his music with me which was great during my last race. Kind of surprised at his selections. AC/DC came on at the prefect time! I also listen to audio books (Chelsea Handler) & pandora comedians. I definitely want to start phasing out the music all the time so I appreciate the tips.
I ran with music for the first time in years last week. It was a nice change, but I generally prefer no music. I used to listen to music all the time, but once I started liking running I didn’t need it. I prefer my random crazy thoughts.
Interesting post! I MUST have music if I’m going to run on the treadmill, but running outdoors I usually opt to leave the iPod at home. But yes, I did have to work up to it. I too went through the 12 steps!
When I ran a marathon last year, I brought music with me, but waited until Mile 18 to turn it on. I focused a lot more in the early miles, and then when I was really starting to struggle, the music helped pump me up and keep me going.
I quit running with music because I like hearing the sounds (or lack of them) around me… especially when you run in a park and hear interesting tidbits of conversations.
I might be weird, but I feel like I can focus better without it. Great post!
I did the RnR AZ half two years ago and discovered 10 minutes to gun time that my iPod was dead. Somehow it stayed on all night and drained the battery.
I PR’d by 14 minutes. I’m just sayin’.
Great timing, SR. I needed to get a 5mi run in after work today (training for my first half) and my iPod died after TWO SONGS. I almost packed in and called it a day, but I literally thought of the beginning of all your posts (“10 miles, few rollers, no music”) and made myself do it. And you know what? Not so bad!
I really need to work on running without headphones. I am faster with out them. I must run to the beat of the songs, I guess I should pick faster songs.
LOL. I say rip the band aid off. I ran my first marathon without music and I loved it. But that morning of the race my plan was to run with music. The only reason I didn’t was because my boyfriend now husband said I couldn’t. And this is coming from someone that thought running 3 miles was hard, 5 months prior. If I can do it anyone can do it. 2.5 years later I have 4 marathons and one 70.3 under my belt all without music.
I used to listen to music for every single run. One day, I just didn’t feel like carrying my phone or wearing my SpiBelt, so I went sans music. It really wasn’t that bad, and I don’t ever really need music to run anymore, except on the dreadmill…save me.
I’ve never run with music…so not sure it feels to begin with. I’m with you on the music and safety aspect.
I only listen to music on the treadmill. When I’m outside, I like to hear what’s going on around me!
that’s a great list of reasons to at least consider going without music sometimes. I’ve never thought about it that way but it does make sense that if you train a lot without music, racing with music could just punch up your game a little bit.
I could take or leave music when I run. Sometimes, it might make me go a little faster, but it bothers me to have the armband and headphones touching my skin. I get so sweaty and overheated when I run, and I feel itchy and too constricted in an armband.
But sometimes at the gym, I’ll put the earbuds in, but not listen to music, just so people won’t talk to me. I’m really friendly like that.
Great post! Agree with everything mentioned here. I’m starting to be a convert to running without music and realized that: “OMG, I’m not going to die without this music!” I thought I would run better with tunes but not the case. Good luck this weekend! Agree with your last post–Arlington, VA is hilly! (I live there). One of my favorite runs is starting from Arlington (Courthouse area) on the W&OD trail down to the Mt. Vernon trail. Perfect view of DC!
I definitely do NOT run with music when I am with others. Although, I will see one ear bud in on some of my running friends when we are out running. Whatever works for them. The one thing I never do is run a race with music. To me, it takes away from the race experience. and I would NEVER run with music when out on am early morning, dark run or out on a trail!!
I have never run with music for safety reasons. I see runners with earphones in all the time and I can’t imagine how they can feel safe doing it. It’s just not for me…plus I like to use my run to try to solve world peace! lol
I rarely run with music too. At the gym, I listen to TV but outside usually nothing. I guess I can just think to myself about the day easier that way?
And more often than not, during a race, I get super pissed at my music and turn it off because I’m not in the mood for whatever comes on even though I thought I would be when I put together the playlist.
What a great post! I was just thinking about these things myself because I’m moving from being dependent on music to going without. When I first started running, if I forgot my iPod or it died, I didn’t do the run. The thought of running without music to distract me unfathomable.
Then Sherry Arnold’s horrible death happened and running safety became a hot topic on blogs and whatnot. I realized that I was often running outside, alone, and in the dark with headphones in. NOT COOL. So I immediately started to run without them.
I agree with a lot of your points above. What really helped me stop was having a running buddy to talk to. I also stopped using them at races and focused on the cheering and other things going on around me instead. Now I can go with or without and it’s no big deal.
But some days if I’m really feeling rough and like not going out, I do slip the tunes in for that extra boost.
Thanks for the Runner’s World info about music/exercise research. In more than 18 years of running, I’ve run with an iPod only once. It was so distracting, because I felt so out of touch with everything around me (even with only 1 earbud in).
BUT at CrossFit, where they blast the headbanger music, it’s awesome. For the first 3 seconds, it’s super loud, then I don’t even notice it again until I’m done. Once there was a dead-silent pause between tracks for about 4 seconds, and I yelled that it was too quiet. Weird.
Love live bands or cars blaring music during a race, though. Definitely picks up the mood and the pace!
One of the fastest female finishers at the Milwaukee marathon got a DQ for listening to tunes. I’m not close to that fast, but I don’t listen to music for safety reasons and because I usually train with people, so we talk.
I love this post. It’s mostly about safety for me. With my normal ‘safe’ route & treadmill running I run with music. I don’t when I’m on an unfamiliar path, it’s dark out, or hardly any people around. I don’t know how people walk around with headphones in 24/7. I get so paranoid someone is going to creep up behind me and I’ll have no idea.
I’m definitely leaning towards the no music thing lately! I don’t freak out if I forget my head phones anymore, and I’d much rather run with my husband and chat than anything else. I do need to listen to something (a homily or music) when I have to run on the treadmill, though!
Hey SR,
I really need to get some compression socks but I’m hoping I can get your opinion.. what do you suggest or prefer: compression socks or leg sleeves? and why? I’m not sure which ones I should go with. Thanks in advance for your advice!
~Sabrina
PS: after reading this post, i definitely think i’m going to get a playlist ready for my race next weekend for the extra push/motivation at the end.
Good points. I can do with or without music for a run, since I am used to running without it during my weekend group training runs – it has taught me to not be so dependent on music. Plus you really do take your surroundings in more without it. I have days when I just want to be a ‘zen’ runner and not run without music or the Garmin. I ran my last couple of marathons without music and didn’t really feel like I needed it at all! But some days I like to rock out with the tunes. It’s nice to be able to not have to depend on it either way.
I used to only run with music, but after I started reading your blog, I realized it was a good idea to learn to run without it. I now rarely run with music, unless I’m on the treadmill (which is less and less frequently).
The Sherry Arnold tragedy really convinced me to never have the music on when running alone outside. I prefer to be fully aware of my surroundings.
If I am running on the streets/trails with my iPod, I only put the earbud in one ear. This way I can hear the music and hear people/cars, etc.
Hubby has been running for 42 years and has NEVER used music.
I run 95% of my runs without music too. I take my dogs along and since I’m old school and carry my old school iPod in my hand, I can’t have music and my dogs at the same time. I like it because I get to enjoy the outdoors more without music. But on long runs when I don’t have my dogs, I like listening to music, audiobooks or sermons. It makes the time go by faster.
I usually listen to music when I do speedwork or race, but on long or easy runs, I like to listen to podcasts, usually about running or fitness & nutrition. Without those, I think I would be really bored running by myself.
I never have been a music runner. Even when I did my first 20 mile solo run I went sans-tunes… and it was awesome!
I used to run with music about 50% of the time, but in January this man raped two women out walking their dogs in the morning…so since then I have been sure to leave my Ipod at home, even though he was caught. It was terrifying at the time! I use it as a reward for using my treadmill!
Great post! I used to think I had to have music–but I find it calming to unwind, outside without tunes especially early in the AM. And, I want to take in the race day atmosphere!
When I started running, I never listened to music but then I bought a shuffle and became dependent on it.
I’ve recently stopped using music again for many of the reasons you mentioned. I hope that when I do use it again in a race or something it’ll be a great tool to help push though the tough parts.
New to your blog, came over via HRG. I just can’t get enough of reading about girls who are cooler than me and run better/faster than me so I can live vicariously through them. LOL!
I used to hate running outside, and even worse running outside without music, then one day I just felt trapped in the gym with all the stinky bodies and hot air and just yuck. Now I love being outside without music and I love to just check out houses and real estate, which can be really entertaining (gotta be going slow for that though).
I am addicted to music and exercise. I take my MP3 player with me for almost any activity I do. When I am running, I notice that it makes you feel like you are dancing. You keep time to the beat and just kind of dance up the trail.
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