Listen
Up
You don't need
lab research to tell you that tunes can help you go
longer and feel lighter as you run. "Music can make or break a workout," says DJ Whoo Kid, the mix
master for artists like T.I., as well as for hot classes at Equinox gyms. Take
your playlist -- and your routine -- to the next level with his exclusive tips.
Find your
beat. Plot the songs on your playlist by their beats per minute (bpm) with this quick rule of thumb:
·
For a warm-up (or jogs between sprints): 130 bpm
·
For a steady-paced run: 150 bpm
·
For sprints: 170 bpm
Use iTunes?
You can create a Smart Playlist with any chosen bpm range. Or try the Spring
app (free, iOS) to get playlists organized by bpm ranges.
Pick something
old, something new. DJ Whoo Kid
peppers his playlists with both cutting-edge and vintage tunes to hit the right
oomph. Get inspiration at soundcloud.com, where you can see which songs are
trending or search for classics from year to year ('90s rap, anyone?).
Stack the
deck. Don't blow your best songs on the warm-up, DJ Whoo Kid
says. Save power songs for when you know you'll need them, like in the middle
of your run or the homestretch.
Cruise to the
Music
Ditch your
watch. Let this playlist be your guide to a fun interval routine from ultra runner Robin Arzon, a running coach
in New York City.
Approximate time (in minutes)
|
Song
|
0:00 to 4:00
|
"Shame on Me," Avicii
|
4:00 to 8:00
|
"G.U.Y.," Lady Gaga
|
8:00 to 11:30
|
"Turn Down for What," DJ Snake and Lil Jon
|
11:30 to 14:30
|
"Shimmy Shimmy Ya," Ol' Dirty Bastard
|
14:30 to 18:00
|
"Come On to Me," Major Lazer, feat. Sean
Paul
|
18:00 to 21:30
|
"Valerie," Mark Ronson, feat. Amy
Winehouse
|
21:30 to 25:30
|
"Work," Iggy Azalea
|
25:30 to 30:00
|
"Izzo H.O.V.A.," Jay-Z
|
|
|
Activity
|
Effort level (on a scale of 1 to 10)
|
Warm up at a conversational pace.
|
4 to 5
|
Go at a tempo (comfortably brisk) pace.
|
6
|
Go at a tempo pace, revving to race pace during each
chorus: "Turn down for what..."
|
6 to 7
|
Recover at a conversational pace.
|
4 to 5
|
Pick four points in the song to push your pace for
approximately 30 seconds; jog in between.
|
6 to 7
|
Run at a race pace, picking it up to a sprint during
the rap portions.
|
7 to 8
|
Start slowly, like the song, and pick up your pace as the
music intensifies halfway through.
|
5 to 9
|
Cool down at a conversational pace.
|
4 to 5
|
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