Jeroen Peerbolte
Run to music at the same BPM as your cadence, your steps per minute. Count your steps for 30 seconds on an easy run and double it: that is your BPM. To raise your cadence gently, pick music about 5% faster. Songs at half the tempo work too, with one beat for every two steps.
Find your running BPM
Your running BPM is your cadence: how many steps you take per minute, counting both feet. Count your steps for 30 seconds on an easy run, or read the average cadence from your watch or phone.
On an easy run, count every step, both feet, for 30 seconds.
| Your cadence | 160 spm |
|---|---|
| 5% step up | 168 spm |
Music at 160 BPM, where you are now →Music at 170 BPM, your next step →
Running music by tempo
Each page plays the mixes at exactly that tempo, explains who it suits and which music sits there naturally.
| BPM | Typical for | 5% step up from |
|---|---|---|
| 160 BPM | Easy runs, taller runners, newer runners | 152 spm |
| 165 BPM | Steady runs, a first step up from the mid 150s | 157 spm |
| 170 BPM | Tempo runs and a brisk, light stride | 162 spm |
| 175 BPM | Faster paces and shorter runners | 167 spm |
| 180 BPM | Faster running; the famous rule of thumb | 171 spm |
Why run to the beat
Runners follow the tempo of their music without trying. In a study of recreational runners, tempo changes too small to notice still shifted their cadence along with the beat (Van Dyck et al., 2015). That makes music the easiest way to hold a cadence, or to raise it, without counting steps.
Raising it a little can be worth it. In a lab study, running with 5% more steps per minute at the same speed reduced the load on the knees, and 10% more reduced it at the hips too (Heiderscheit et al., 2011). The running cadence guide covers what that means for injuries and how to change your cadence safely.
Hear it at your tempo
These are ZoneTempo's Beatmatch mixes. Turn the wheel to your cadence and play a preview: the tempo changes to match, and the pitch stays the same.
Why a BPM playlist drifts off the beat
A playlist labelled with one tempo is usually a range: songs a few BPM either side, and the odd one that is wrongly tagged. A difference of 3 BPM sounds small, but it puts your steps 3 beats out of line every minute, so you are on the beat, then off it, then on it again. And every song in the playlist has its own tempo, so you keep adjusting.
Beatmatch plays continuous mixes at your exact cadence, from 140 to 190 steps per minute. ZoneTempo learns your cadence from your last runs, or you set it yourself in steps of 5, so a 5% increase is one tap.
Half-time music
You don't need music at 170 BPM to run at 170. A song at 85 BPM puts a beat on every other step, which is how slower hip-hop and pop still work for running. Pick songs with a clear, steady beat and avoid tempo changes mid-song.
Questions
What BPM should running music be?
The same as your cadence: the number of steps you take per minute. Count your steps for 30 seconds on an easy run and double it, then pick music at that BPM, or about 5% faster if you want to raise your cadence.
Is 180 BPM the best tempo for running?
Not for everyone. 180 is a popular rule of thumb for cadence, but cadence depends on your speed and build. Music that matches your own cadence, or a small step above it, is more useful than a fixed number.
Can I run to songs at half the BPM?
Yes. A song at 85 BPM puts a beat on every other step at 170 steps per minute. Many runners find this easier with slower hip-hop or pop, as long as the beat is clear.
Does running to the beat really change your cadence?
It can. In a study of recreational runners, small changes in music tempo, too small to notice, shifted their cadence along with the beat. Music at your target tempo is an easy way to hold a new cadence without counting.
Sources
- Van Dyck E, Moens B, Buhmann J, et al. Spontaneous entrainment of running cadence to music tempo. Sports Med Open. 2015;1:15. doi.org/10.1186/s40798-015-0025-9
- Heiderscheit BC, Chumanov ES, Michalski MP, Wille CM, Ryan MB. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011;43(2):296–302. doi.org/10.1249/MSS.0b013e3181ebedf4
ZoneTempo is an iPhone running coach that speaks pace and heart-rate cues over your music. Free to use, with 3 Pro runs on us.