Crank Up the Music (when iPods are allowed).

CRANK IT UP:
How to map the perfect training sound track.
By Susan Rinkunas
From the February 2009 issue of Runner's World

Participants in London's Run to the Beat Half-Marathon in October got a performance boost: The race had a scientifically selected sound track. Costas Karageorghis, Ph.D., who studies the connection between music and exercise, selected almost 100 songs to play at 16 course points. "Music is a legal drug," Karageorghis says. "It reduces the perception of effort by blocking fatigue messages to the brain, and it can elevate positive mood." Karageorghis has found that runners who listen to songs with a tempo that matches their stride rate increase their endurance 15 percent.

1. Warm Up Area
Play slow songs with motivational lyrics to create a positive mind-set.
Suggested Tracks: "We Are the Champions," by Queen (64 beats per minute); "Faith," by George Michael (96 BPM).

2. Start
Play songs with a slightly higher tempo to get you moving but that don't encourage you to go too fast.
Suggested Tracks: "Gonna Make You Sweat," by C+C Music Factory (116 BPM); "Pump It," by Black Eyed Peas (120 BPM).

3. Halfway Point
Play music that increases in tempo.
Suggested Tracks: "You Shook Me All Night Long," by AC/DC (127 BPM); "Where Are We Runnin'?," by Lenny Kravitz (130 BPM).

4. Killer Hill
Play a special "booster" song that personally pumps you up.
Suggested Tracks: "Eye of the Tiger," by Survivor (108 BPM); "Livin' on a Prayer," by Bon Jovi (120 BPM).

5. Final Stretch
Play a fast song with motivational lyrics.
Suggested Tracks: "Let's See How Far We've Come," by Matchbox Twenty (166 BPM); "Are You Gonna Be My Girl," by Jet (209 BPM).

Most musicians record in the range of 110 to 140 beats per minute, Which is ideal for low- to Moderate-Intensity Running.

Reminder:
For your safety and to help you learn the best practices in running, headphones and music are not allowed in Abe’s Army. We need all runners to be able to hear their sergeants’ instructions, communicate with the other runners in the group, and be attentive to noise and traffic around them. Help us keep you and your fellow runners safe! Please continue to observe this rule throughout the program.