More than half of runners listen to music or podcasts while they run. For some, it is a true training partner. Music is often credited with boosting endurance performance, to the point that it can feel almost like “legal doping”, especially when you remember that the French Athletics Federation has banned headphones in races since 2015. The American federation had taken the same step back in 2008. But does listening to music while running actually improve performance?
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Scientific studies are pretty convincing, but…
A lot of research shows a performance boost in running of around 2 to 5%. One study even puts the improvement at 15%… Music can help you push deeper into the effort, while lowering perceived exertion and reducing the sensation of pain.
That said, most studies are done on treadmills in lab settings, not in real race conditions. And music mainly works through motivation. In a confined space, boredom and mental fatigue show up far sooner than they do outdoors.
Music delays mental fatigue over long distances
If there is one event where music can truly help, it is the marathon, or long-distance running in general. It helps keep motivation steadier throughout the race and pushes back the moment when you start to feel mentally drained.
There is no “miracle playlist”, but listening to your favorite tracks tends to work better than a playlist someone else forces on you.
Still, pay close attention to your body so you do not go out too hard and burn your matches early. For that reason, some marathoners only use music in the second half of the race.
Do elite runners listen to music while running?
No study has shown a performance improvement for elite runners, largely because they already know how to stay motivated and focused from start to finish. On the other hand, before the effort, music helps some athletes get into the zone and arrive at the start line feeling fully fired up.
For example, Teddy Riner uses it to get motivated before his fights. Many athletes wear earbuds or headphones during their warm-up and in the call room. In that sense, music works like a mental training technique.
In training, music can help you squeeze out one more rep, or break the monotony of an easy run. Listening after your workout may also help you relax more, which can improve recovery.
In short, running with music can give you an extra push and help you make it to the end of a hard effort. The performance effect may be close to zero for runners who rely on other motivation tools, while runners who tend to feel boredom or mental fatigue will often feel a small but real boost.
Looking for earbuds to stay motivated with your favorite songs? Check out our guide to buying wired or wireless running headphones.