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)



Winter is coming! Tips for running in the rain and cold

New environment, new rules. I moved back to The Netherlands just a few days ago and since I’ve been back, I haven’t yet seen the sun shining. It’s fall and that means a lot of grey. A lot of rain and wind and it’s already pretty cold out. I will however want to continue my outdoor runs. Working out outdoors has it’s clear benefits. See about this my previous post get through the cold season fit and safe, here’s some tips for running outdoors when it’s cold and there’s more rain than shine. Read More

Why exercising outdoors is the best

I love exercising outdoors. Since I moved to Tel Aviv, I haven’t been in a gym or studio. I run, walk and practice yoga outdoors. Preferably with a view on the Mediterranean Sea. It makes me feel good and I feel energized afterwards, especially after sitting inside working at my desk all day long.

Research suggests that outdoor exercise might have even more health benefits than a trip to the gym. Here’s some of the best benefits of working out outdoors. Read More