{"id":703,"date":"2017-08-30T10:10:47","date_gmt":"2017-08-30T10:10:47","guid":{"rendered":"http:\/\/blogs.shu.ac.uk\/hwbstaffnews\/?p=703"},"modified":"2017-08-30T10:10:47","modified_gmt":"2017-08-30T10:10:47","slug":"playlists-will-make-your-running-feel-easier","status":"publish","type":"post","link":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/2017\/08\/30\/playlists-will-make-your-running-feel-easier\/","title":{"rendered":"Playlists will make your running feel easier"},"content":{"rendered":"<p><strong>Research conducted by an exercise psychologist at Hallam suggests picking the right music for a run can make a big difference to performance.<\/strong><\/p>\n<p>Dr Leighton Jones told Runner&#8217;s World that using a bespoke playlist during high-intensity interval sessions can help create a more pleasant experience overall.<\/p>\n<p class=\"article-title\">New research suggests that using a bespoke playlist during high-intensity interval sessions can help create a more pleasant experience overall. \u2018<a href=\"https:\/\/www.runnersworld.co.uk\/training\/cross-training\/this-30-minute-hiit-workout-will-boost-your-full-body-strength-and-fitness\" target=\"_blank\">High-intensity interval sessions [HIIT]<\/a>\u00a0usually don\u2019t feel good, but you can counter this by selecting appropriate music during recovery periods,\u2019 says lead study author Dr Leighton Jones, lecturer in Exercise Psychology at Sheffield Hallam University. \u2018If you can make HIIT sessions more enjoyable, you\u2019re more likely to keep them going in the future.\u2019 Here\u2019s how to pick your playlist to do it.<\/p>\n<p><strong>Tempo running<\/strong><\/p>\n<p>In the study, researchers investigated the psychophysiological effects of music on 13 well-trained, male, middle-distance runners doing intense interval workouts.<\/p>\n<p>The athletes did three exercise sessions on treadmills, each consisting of five x five-minute bouts of high-intensity running, with three-minute recoveries in between. During the recovery periods they listened on headphones to either pleasure-enhancing music with a slow tempo (55-65 beats per minute), fast tempo (125-135bpm) or no music, and were measured for a range of psychological and physiological markers during the exercise and recovery. The researchers found that fast-tempo music enhanced the pleasure experienced in all of the recovery periods, compared with slow tempo music and no music, thereby making the training sessions feel more tolerable.<\/p>\n<p>Jones has this advice: \u2018Use fast-tempo tracks (125-135bpm) during HIIT respite [recovery] periods as this maintains arousal levels, helps you feel good, and ensures that you\u2019re ready to go again.\u2019 These are the fast tempo songs that were used in the study:<\/p>\n<table border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td><strong>ARTIST<\/strong><\/td>\n<td><strong>TRACK<\/strong><\/td>\n<td><strong>BPM<\/strong><\/td>\n<\/tr>\n<tr>\n<td>The Rolling Stones<\/td>\n<td>Satisfaction<\/td>\n<td>136<\/td>\n<\/tr>\n<tr>\n<td>Arctic Monkeys<\/td>\n<td>Old Yellow Bricks<\/td>\n<td>135<\/td>\n<\/tr>\n<tr>\n<td>The Black Keys<\/td>\n<td>Fever<\/td>\n<td>128<\/td>\n<\/tr>\n<tr>\n<td>Haddaway<\/td>\n<td>What Is Love<\/td>\n<td>124<\/td>\n<\/tr>\n<tr>\n<td>Kiesza<\/td>\n<td>Hideaway<\/td>\n<td>123<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Recovery rhythm<\/strong><\/p>\n<p>Jones says music can also play an important role in bridging the transition period from exercise to non-exercise. \u2018We can\u00a0<a href=\"https:\/\/www.runnersworld.co.uk\/how-music-tempo-can-affect-your-running-pace-and-recovery\" target=\"_blank\">use music to bring us down gradually<\/a>,\u2019 he explains.<\/p>\n<p>\u2018There are psychological and physiological benefits, with evidence suggesting we can alter our breathing rate, and subsequently our heart rate, in line with a piece of music. To help this we need tracks with an obvious beat.\u2019<\/p>\n<p>After an intense session, he recommends a series of tracks descending in tempo \u2013 eg from 110bpm to 60bpm. Those tracks should have an obvious beat your breathing can match. Here\u2019s an example of a playlist that work for this.<\/p>\n<table border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td><strong>ARTIST<\/strong><\/td>\n<td><strong>TRACK<\/strong><\/td>\n<td><strong>BPM<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Kanye West<\/td>\n<td>Fade<\/td>\n<td>106<\/td>\n<\/tr>\n<tr>\n<td>Christine and the Queens<\/td>\n<td>Tilted<\/td>\n<td>100<\/td>\n<\/tr>\n<tr>\n<td>Coldplay<\/td>\n<td>Hymn for the Weekend<\/td>\n<td>90<\/td>\n<\/tr>\n<tr>\n<td>Beyonce<\/td>\n<td>All Night<\/td>\n<td>68<\/td>\n<\/tr>\n<tr>\n<td>London Grammar<\/td>\n<td>Rooting for You<\/td>\n<td>58<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>The music used during the recovery periods of an interval session (respite music) should have a different tempo from that used after the session.<\/p>\n<p>\u2018Once your breathing rate has dropped (in line with the tempo of the tracks) you can introduce recuperative music, aiming to leave you refreshed. An obvious beat is less important at this stage, as your breathing rate has settled down.\u2019<\/p>\n<p>Finally, consider how the track makes you feel and select songs that make you feel good.<\/p>\n<p><a href=\"https:\/\/www.runnersworld.co.uk\/training\/motivation\/these-running-playlists-will-make-your-speedwork-feel-easier\" target=\"_blank\">Playlists will make your running feel easier first appeared on Runner&#8217;s World.\u00a0<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Research conducted by an exercise psychologist at Hallam suggests picking the right music for a run can make a big difference to performance. Dr Leighton Jones told Runner&#8217;s World that&hellip;<\/p>\n","protected":false},"author":9105,"featured_media":704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"wds_primary_category":0,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[21,104],"tags":[23,106,107,105],"class_list":["post-703","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","category-research","tag-academy-of-sport-and-physical-activity","tag-dr-leighton-jones","tag-exercise-psychology","tag-running-playlist"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/08\/runningplaylists.jpg?fit=1028%2C768&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8KEAX-bl","jetpack-related-posts":[{"id":2105,"url":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/2018\/06\/21\/high-intensity-exercise-can-improve-quality-of-life-for-systemic-sclerosis-patients\/","url_meta":{"origin":703,"position":0},"title":"High-intensity exercise can improve quality of life for systemic sclerosis patients","author":"Sarah Briscoe","date":"June 21, 2018","format":false,"excerpt":"High-intensity interval training (HIIT) in the upper body can improve blood flow and quality of life for people with systemic sclerosis, sport scientists at Sheffield Hallam University have found. Systemic sclerosis affects around three million people in the UK and is a clinical condition that affects the skin and the\u2026","rel":"","context":"In &quot;Research&quot;","block_context":{"text":"Research","link":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/category\/news\/research\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2018\/06\/HITsystemic-sclerosis-gallery.jpg?fit=1028%2C624&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2018\/06\/HITsystemic-sclerosis-gallery.jpg?fit=1028%2C624&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2018\/06\/HITsystemic-sclerosis-gallery.jpg?fit=1028%2C624&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2018\/06\/HITsystemic-sclerosis-gallery.jpg?fit=1028%2C624&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":739,"url":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/2017\/09\/13\/hiit\/","url_meta":{"origin":703,"position":1},"title":"How high-intensity exercise can reduce your appetite","author":"Jane Gardner-Florence","date":"September 13, 2017","format":false,"excerpt":"Dr David Broom, senior lecturer in exercise science, spoke to health magazine, Furthermore, to explain why the harder you work the less hungry you will be. Every athlete knows that education is a crucial part of performance.\u00a0Sport\u00a0and exercise research, insight from top trainers, science, and\u00a0technology\u00a0help you to better understand your\u2026","rel":"","context":"In &quot;In the Headlines&quot;","block_context":{"text":"In the Headlines","link":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/category\/news\/hwbheadlines\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/09\/hiit.jpg?fit=1028%2C768&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/09\/hiit.jpg?fit=1028%2C768&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/09\/hiit.jpg?fit=1028%2C768&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/09\/hiit.jpg?fit=1028%2C768&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":107,"url":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/2017\/04\/05\/publications-centre-for-sport-and-exercise-science\/","url_meta":{"origin":703,"position":2},"title":"Publications &#8211; Centre for Sport and Exercise Science","author":"Anna Gunn","date":"April 5, 2017","format":false,"excerpt":"BLACK, Jack and FIELDING-LLOYD, Beth (2017). Re-establishing the \u2018outsiders\u2019: English press coverage of the 2015 FIFA Women\u2019s World Cup. International Review for the Sociology of Sport. (In Press) BOURKE, Liam, BAULD, Linda, BULLEN, Christopher, CUMBERBATCH, Marcus, GIOVANNUCCI, Edward, ISLAMI, Farhad, MCROBBIE, Hayden, SILVERMAN, Debra T. and CATTO, James W.F. (2017).\u2026","rel":"","context":"In &quot;Papers and Publications&quot;","block_context":{"text":"Papers and Publications","link":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/category\/news\/paperandpubs\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/04\/CSES.jpeg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/04\/CSES.jpeg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/04\/CSES.jpeg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/04\/CSES.jpeg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/04\/CSES.jpeg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":597,"url":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/2017\/08\/18\/excercise-as-a-weight-loss-strategy\/","url_meta":{"origin":703,"position":3},"title":"Excercise as a weight-loss strategy","author":"Jane Gardner-Florence","date":"August 18, 2017","format":false,"excerpt":"Hallam research, led by Dr David Broom was referenced in New York Times feature looking at exercise as a weight-loss strategy. The research, led by Dr David Broom, senior lecturer and post-graduate research tutor from the University's Academy of Sport and Physical Activity, looked at acute effect of exercise intensity\u2026","rel":"","context":"In &quot;In the Headlines&quot;","block_context":{"text":"In the Headlines","link":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/category\/news\/hwbheadlines\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/08\/weight-loss.jpg?fit=1028%2C768&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/08\/weight-loss.jpg?fit=1028%2C768&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/08\/weight-loss.jpg?fit=1028%2C768&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/08\/weight-loss.jpg?fit=1028%2C768&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":548,"url":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/2017\/07\/27\/find-out-what-makes-a-world-champion-at-sheffield-hallam-university-event\/","url_meta":{"origin":703,"position":4},"title":"Find out what makes a world champion at Sheffield Hallam University event","author":"Jane Gardner-Florence","date":"July 27, 2017","format":false,"excerpt":"Sheffield has helped create its fair share of world champions in recent years, from natives such as Jess Ennis-Hill to those including Anthony Joshua who make the most of the city's sporting facilities. But what does it take for an elite athlete to take that final step and become the\u2026","rel":"","context":"In &quot;In the Headlines&quot;","block_context":{"text":"In the Headlines","link":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/category\/news\/hwbheadlines\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/07\/What-makes-a-World-Champion-panel.jpg?fit=1200%2C541&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/07\/What-makes-a-World-Champion-panel.jpg?fit=1200%2C541&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/07\/What-makes-a-World-Champion-panel.jpg?fit=1200%2C541&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/07\/What-makes-a-World-Champion-panel.jpg?fit=1200%2C541&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/blogs.shu.ac.uk\/hwbstaffnews\/files\/2017\/07\/What-makes-a-World-Champion-panel.jpg?fit=1200%2C541&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":1359,"url":"https:\/\/blogs.shu.ac.uk\/hwbstaffnews\/2018\/02\/08\/congratulations-to-our-new-professors\/","url_meta":{"origin":703,"position":5},"title":"Congratulations to our new Professors!","author":"Michael Cambell","date":"February 8, 2018","format":false,"excerpt":"\u200bCongratulations to our newly-awarded Professors, who have been recognised by the Professoriate Committee for their\u00a0outstanding contribution to Sheffield Hallam and beyond: Joanne Butt: Professor of Sport Psychology Joanne joined Sheffield Hallam University in 2005. 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