Listening to music while running; good or bad?

I love my music while I’m running. It helps me to focus and the run however seems easier. But what does science say about listening to music while you run? Is it a good or a bad thing?

The positive effects of music on performance

Many people use music while running for motivation, especially if they don’t particularly enjoy running. But also at high-level competitions, you’ll see top athletes listening to music before they race. There have been quite some studies that look at the effect of music on athletes, and especially runners. According to dr. Costas Karageorghis, head of the Music in Sport Research Group at Brunel University, music lowers your perception of effort. It can trick your mind into feeling less tired during a workout and it also encourages positive thoughts. Read More

My ultimate 5K run playlist

Hi there! I’ve been a bit busy lately and therefore haven’t been able to write a new blog post in a while. Productive start of the new year with lots of good things going on! There are some great ideas for blog posts boiling in my head. So there will be more to read soon 🙂 If there are any subjects you’d want to see me write about, I’d love to hear about them!

Since I’ve been running a lot of shorter (3-5k) runs lately, I’ve been able to work on my ultimate 5k running list. Music is very important for me while I run. It gives me drive and focus. And a more positive outlook on the run. When I do forget to bring my iPod, I feel weirdly naked. I feel easily distracted by what is happening around me and I get more negative thoughts about the run in my mind. Come to think about it. For my next article I will sort out what research says about the effects of music while running.

For now, I’m sharing my ultimate 5k playlist with you and hope it help you too in experiencing more enjoyment & focus during your run!


Young Woman Stretching And Preparing For Running by nenetus

For the actual run

1) Avicii – Wake me up (4:32 min)

2) David Guetta – She Wolf (Falling To Pieces) ft. Sia (3:57 min)

3) Beyoncé – Who run the world (4:50 min)

4) Lykke Li – I Follow Rivers (The Magician Remix) (4:43 min)

5) Kanye West – Heartless (3:40 min)

6) Macklemore & Ryan Lewis – Can’t hold us fat. Ray Dalton (4:25 min)

7) Jason Derulo – “Talk Dirty” feat. 2 Chainz (3:07 min)

8) Groove Armada & Fatboy Slim – I See You Baby (4:04 min)

9) Asaf Avidan – One day / Reckoning Song (Wankelmut Remix) (3:31 min)

10) The Killers – Mr. Brightside (3:47)

For cooling down

1) The Verve – Bitter Sweet Symphony (4:37 min)

2) Alt-J – Something Good (3:41 min)



Looking back on 2015

I can’t believe that it’s already the end of 2015. Time to look back and learn and set some good goals for the new year. An awful lot has happened in the past year, but I can truly say that this year was about me taking control and choosing myself.

In the beginning of 2015 I wrote down my new year’s resolutions and kept them close to me all year. The most important one has been this;

‘Be a practising health coach by the end of 2015’.

Honestly, I’m not completely there yet. I haven’t yet opened my own company or acquired my first paying client. However, I’m heading in the right direction and I’m working on getting there. Slowly but surely. That counts!

Read More

How to not eat too much and avoid weight gain during Christmas

It’s Christmas! The happy holidays that are all about being with family, friends and food, lots of food. You are probably familiar with that feeling where you crash into the couch with a belly so full of food it hurts and not being able to get up anymore or move your limbs for even a few inches. Above that you feel bad about the weight gain that certainly comes with a few days of indulging in all foods you can get your hands on. Not this year! Read More