The best running cadence songs are the ones that help you keep a steady pace. Whether you’re running for fun or for fitness, a good cadence can help you run better, longer, further, and avoid injury. If you’re looking for songs to help you find your ideal running cadence, look no further! I’ll share some of my favorite running cadence songs to help you stay on pace.
What is Running Cadence?
If you’ve ever been on a run, you’ve probably noticed that everyone has a different way of running. Some people have a slow and steady pace, while others seem to bound along effortlessly. And if you’ve ever run with someone who has a different cadence than you, you may have noticed that it can be tough to keep up.
Running cadence or stride rate is simply the total number of steps per minute that you take while running. But why is cadence important?
The Importance of Cadence
There are a lot of factors that go into achieving the perfect running form. One of the most important things to pay attention to is your running cadence.
Faster runners have a cadence of around 180 steps per minute, although some elite runners can have a cadence of up to 200 steps per minute. If you’re new to running, you may not be sure what your natural cadence or optimal running cadence should be. It may take some time to find your sweet spot. Recreational runners have an average cadence of 155 steps per minute. This may seem like a lot, but don’t worry if your magic number is lower.
Why is running cadence important? There are a few reasons. First, cadence can help you run more efficiently. A higher cadence means you’re taking more steps per minute, which can help you cover more ground with less effort. Second, cadence can help you avoid injury. A higher cadence means your feet are spending less time on the ground, which can reduce the impact on your joints and muscles and therefore your injury risk. Finally, cadence can help you run faster.
There are a few things you can do to improve your running cadence, whether you’re a beginner or a seasoned runner. First, focus on proper form and make sure your stride is efficient. Second, use a metronome or running app to help you keep a consistent pace. Also, watch your stride length, and make sure you’re not overstriding – that is, taking too long of a stride. If you can avoid these common mistakes, you’ll be on your way to improving your running cadence in no time. And lastly, listening to music while running can also increase your cadence.
Cadence and Music
Music can be a great motivator when you’re running, but have you ever wondered if it actually makes you run faster? Well, a new study has found that music can indeed help you run faster and with a better stride.
According to one study by sports psychologist Costas Karageorghis and author of Applying Music in Exercise and Sport, music can be a great tool and can help in the following key ways:
- You feel less tired – listening to music distracts you from feeling fatigued and at the same time makes you feel happier. Imagine how much further or longer you can run with your favorite songs!
- You can increase endurance – in one experiment runners synchronized their movements to the music and were able to run more efficiently and with greater endurance. Also, the runners were able to increase their speed.
- Prepare for a race – Karageorghis also found that listening to music can help you both get psyched up for a race and also can help you feel calm.
Another recent study concluded that music tempo could have an unprompted spontaneous impact on cadence. And here’s a surprise, the effect of music tempo on running cadence is stronger in women than men!
I like to think of running with music like dancing with music. Your feet and body can’t help but move to the beat of the music. So if you’re looking for a way to run faster and with a better stride, be sure to put on some of your favorite tunes the next time you hit the pavement!
But what’s the best way to find the right stride and music for you?
There are a few things you can do to find the right stride and right songs for your running. First, experiment with different strides and find the one that feels most comfortable for you. Second, try out different types of music and see what helps you get into a rhythm and keeps you motivated. Third, ensure you warm up and cool down properly to avoid injury.
How to Calculate Your Cadence
If you want to use music to help your running the first thing you need is to calculate your current cadence. There are a few different ways to calculate your cadence, but the most common is to simply count the number of times your right foot hits the ground in 30 seconds and multiply that by 2. Once you have your cadence, you can then find music with similar beats per minute (BPM) to help you run more efficiently and improve your performance.
If you want to increase your speed or do some speed work, the best approach is to slowly make gradual changes to the BPM of the music you listen to while running. According to Janet Hamilton, founder of Running Strong Professional Coaching, it’s best to increase by only two to six steps per minute. This will allow your body time to adjust and adapt to the new speed.
The ideal tempo range for jogging is 120 – 125 BPM. The range for an all-out effort is 140 – 145 BPM. Depending on your fitness level, these ranges may not be ideal for you. Listen to your body, you are the best expert.
Best Running Cadence Songs
To help you get started, I’ve compiled a list of some of the best running songs out there from all genres. Whether you’re looking for something to get you pumped up for a race, long runs, or easy runs, you’ll be sure to find something you like. I also listed the song’s BPM to save you some time.
- Stronger – Kanye West 103 BPM
- Holiday – Little Mix 106 BPM
- Eye of the Tiger – Survivor 107 BPM
- Numb/Encore – Jay Z And Linkin Park 107 BPM
- Mayday – The Go! Team 108 BPM
- Living In America – James Brown 114 BPM
- Don’t Start Now – Dua Lipa 115 BPM
- I Will Survive – Gloria Gaynor 116 BPM
- Lightning Bolt – Jake Bugg 116 BPM
- Run Like Hell – Pink Floyd 116 BPM
- Lightning Bolt – Jake Bugg 116 BPM
- Testify – Rage Against The Machine 118 BPM
- Harder, Better, Faster, Stronger – Daft Punk 123 BPM
- Wake Me Up – Avicii 124 BPM
- Firework – Katy Perry 124 BPM
- On My Way – Tiesto 124 BPM
- Believer – Imagine Dragons 125 BPM
- 212 – Azealia Banks feat. Lazy Jay 126 BPM
- La Romana – Bad Bunny 126 BPM
- S&M – Rihanna 128 BPM
- Waiting Game – Banks 129 BPM
- Runnin – Santana 135 BPM
- Bad Guy – Billie Eilish 135 BPM
- I Like It – Bad Bunny 136 BPM
- Up The Mountain – Vince DiCola 136 BPM
- Beat It – Michael Jackson 139 BPM
- Fastest Girl In Town – Miranda Lambert 145 BPM
- Running – Jamie Xx 149 BPM
- All I Do Is Win – DJ Khaled 150 BPM
- Run Run Run – Jill Scott 150 BPM
- Dog Days Are Over – Florence + The Machine 150 BPM
- Message in a Bottle – The Police 151 BPM
- Level Up – Ciara 153 BPM
- POWER – Kanye West 154 BPM
- SICKO MODE – Travis Scott 155 BPM
- Don’t Stop Me Now – Queen 156 BPM
- Paint It, Black – The Rolling Stones 159 BPM
- Breakaway – Kelly Clarkson 160 BPM
- Survivor – Destiny’s Child 161 BPM
- Sabotage – Beastie Boys 168 BPM
- Till I Collapse – Eminem 171 BPM
- Motivation – Normani 171 BPM
- Blinding Lights – Weeknd 171 BPM
- Lose Yourself – Eminem 172 BPM
- Mambo #5- Lou Bega 174 BPM
- Livin’ La Vida Loca – Ricky Martin 178 BPM
- Bad Moon Rising – Creedence Clearwater Revival 179 BPM
- The Distance – Cake 183 BPM
- Modern Love -David Bowie 183 BPM
- Vossi Bop – Stormzy 188 BPM
Of course, this is just a small sampling of the many great running songs out there. You’ll have many more favorites in your music library. Don’t be afraid to experiment and find the songs that work best for you.
How to Make Your Playlist
Creating the perfect running cadence playlist is key to helping you maintain the proper pace and keeping you motivated throughout your run. Here are a few tips to help you create the perfect workout playlist:
- Pick the ideal tempo range (plus or minus 10). Each song’s BPM you choose should have a beat that matches your desired running pace.
- Remember to think of songs for your warm-up and cool down. You can use this online tool to find the BPM of any song.
- Make sure the songs are upbeat. Choose songs that will keep you moving and motivated throughout your run.
- Vary the genres. Mix things up to keep your playlist interesting.
- Choose songs with a positive message. The lyrics of the songs you choose can help keep you focused and positive throughout your run.
Creating the perfect running cadence playlist takes a little time and effort, but it’s worth it to help you take your running to the next level.
Get Your Running Cadence Playlist
If you’re looking for some motivation to pick up the pace, I’ve got you covered with the best running cadence songs. From classics to more modern hits, there’s a song on this list for every taste, fitness level, and cadence.
Listening to music while you run is not only fun, but it can also be a great way to help you run faster, more efficiently, and most importantly lower the risk of injury.
So strap on your headphones and hit the pavement! And don’t forget to let me know what your favorite running song is in the comments.