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My New Spring Running Music Playlist

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Hello!  Happy Sunday everyone, is it Sunday?

Hope you are all OK and looking after yourselves.  Gosh my second blog post in a week after an 18 month dry spell.  Actually it’s been nice getting to know my blog again and it’s a perfect excuse to take myself off and away from the other 4 (plus dog) inhabitants of this overcrowded house. As running seems to be my primary ‘go to’ exercise of choice, today I decided it was about time I put a new running music playlist together.

Back to Running

Like many people during this challenging time, I’ve taken up running (again) and joined the hordes of new or ‘lapsed’ runners that seem to be pounding the streets everywhere you look.  Yes there are days where I will stay indoors but I do need, at times, to get out for some fresh air, some exercise and to escape from the family.  I hasten to add that I am really valuing the time I’m having with the family but sometimes I do need my space, they need me out of their and I need to attempt to fight off possibility of all the extra weight gained as a consequence of constantly comfort eating!  3 teenagers, a husband working from home, a dog, temperamental WiFi connection are regular trigger points that get me reaching for junk.

Setting a Fitness Challenge

So back to running.  For me, like the Gym, running for me is a way to relieve stress, re-frame worries or stuff I’m anxious about or a time to switch off; concentrating solely on getting one foot in from of the other and getting a step closer to finishing.  Whilst Gyms remain closed I can still go out for a run.  So when we went into lockdown and were told we could go outdoors to exercise daily for one hour max I decided to challenge myself to run 3 times a week and that’s what I’ve been doing for the last 3 weeks.  Truth is I never look forward to going out for a run but once I’m out I think its only a small amount of time in the great scheme of things so best just get on with it.  Plus it’s free and time starts the minute I venture outside my front door. I tend to go out late so that there are less people around and it’s still light enough to run in my local park (which is something I am hugely grateful for at them moment).  I had one mad thought recently to train the dog to run with me but let’s just say that’s firmly been moth-balled for the time-being.

Prior to my break from this blog, I did rather love putting a music playlist together whether for running or the Gym and these were always really popular.  So I’ve decided to put together a new one.  It killed an afternoon, took my mine off eating the kids Easter Eggs and gave me a good excuse to spring clean my own music playlists (well I’ve spring-cleaned everything else out). Plus I signed up for the Apple Music 3 months free trial (and why not) so had more tunes to choose from.

Time for a New Running Playlist

Running Playlists are a great way to motivate you to push harder, run a little faster or a means of taking your mind off that steep hill you need to get past.

I would normally have a running list of about 15 songs but for me 10 is enough to get me through a 5 km run.

So here’s my new Spring Running Music Playlist:

 

All available to download.

  • Blinding Lights – The Weeknd
  • On Top of the World – Imagine Dragons
  • Instant History – Biffy Clyro
  • Bury It – CHVRCHES (ft. Hayley Williams)
  • Stupid Love – Lady Gaga
  • Irresistible – Fall Out Boy
  • All Goes Wrong – Chase & Status (ft. Tom Grennan)
  • Sucker Punch – Sigrid
  • Higher Love – Kygo & Whitney Houston
  • The Monster – Eminem (ft. Rhianna)

Hope you enjoy it!

For more running music playlists take a look at My Playlists page

Helen x

15 Song Running Playlist for Autumn

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Running Music Playlist

15 Song Running Playlist for Autumn

Autumn is upon us!  So I’ve put together a new running playlist for Autumn, hopefully this will motivate me to get my running mojo back!

Whilst, as always, I am lamenting the demise of summer and (by the way) what a fab summer it’s been in the UK I do always look forward to September.  Back to School for my children and me, a mass of family birthdays and one final push for me to get running again before the nights start to draw in and all I want to do is snuggle in front of the fire.

 

15 Song Autumn Running Playlist

 

For more running playlist inspiration visit my playlist page or check out my Pinterest.

All songs from my Running Playlist are available to download from iTunes or Amazon

 

Hello 2017! Running Music Playlist

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running music

Hello 2017!  Running Music Playlist

 

Happy New Year!  Time to get back to running after two weeks of a diet of chocolate, prosecco and Christmas TV Catch Up marathons.  I went into Christmas full of good intentions but by Christmas morning that had all evaporated and been replaced by a tin of Quality Street.  So a brand, spanking new year and a fresh start.  A cliché I know but I enjoyed Christmas, spending time with family and catching up with friends so I don’t feel guilty.  Now the challenge is to step away from the remains of the selection box and get out there running again.

New #running music playlist to motivate and inspire those to get their trainers on and get out there! Click To Tweet

So new running music is what is called for, so check out my New Year Running Playlist if you are in need of inspiration and motivation!

All my running music is available to purchase on iTunes and other online music stores such as Amazon.

 

running music

 

Hello 2017! Running Music Playlist Tracks

Dancing On My Own (Tiesto Remix) – Callum Scott

Some Kind of Heaven – Hurts

All Goes Wrong (ft. Tom Grennan) – Chase & Status

Good Intentions (ft. BullySongs) – The Chainsmokers

By Your Side (ft. RAYE) – Jonas Blue

Find Me (ft. Birdy) – Sigma

Trouble – Offaiah

Perfect Strangers (ft. JP Cooper) Jerome Price Remix – Jonas Blue

Alone No More – Philip George & Anton Powers

Somewhere To Run (Lost King’s Remix) – Krewella

Kids (Soulwax Mix) – MGMT

The Key The Secret – Urban Cookie Collective

Happy Alone (ft. V. Bozeman) – Matrix & Futurebound

Under Control (ft. Hurts) – Calvin Harris & Alesso

Dare You (ft. Matthew Koma) – Hardwell

 

 

 

Autumn Running Playlist

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Autumn Running Playlist

As I’ve updated my workout music for the Gym, it’s about time I did the same with my running music.  Now it’s darker, colder and the sofa is too tempting, I need to dig deep on the will power front to get out and get a run in the bag!

It's cold out so I need all the motivation I can get to get out running, so it's new playlist time! Click To Tweet

So here are my 15 new songs to take me through Autumn and through a 5km run.  As always, all my running music songs in this playlist are available to purchase through iTunes and other online music stores such as Amazon.

Running Music

Autumn Running Music Playlist Tracks

Every Teardrop is a Waterfall – Coldplay

Perfect Strangers (ft. JP Cooper) – Jonas Blue

Shout Out to My Ex – Little Mix

24K Magic – Bruno Mars

On My Mind (MK Remix) – Ellie Goulding

Love On Me – Galantis & Hook N Sling

Ain’t my Fault – Zara Larsson

Stitches (Seeb Remix) – Shawn Mendes

Intoxicated (Radio Edit) – Martin Solveig & GTA

Afterglow – Wilkinson

On What You’re On – Busted

Red Lights – Tiësto

Young Volcanoes – Fall Out Boy

Take Me Home (ft. Bebe Rexha) – Cash Cash

Greyhound – Swedish House Mafia

What are your favourite running music songs?  Subscribe to my blog for more playlists!

 

Workout Music Playlist June 2016

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Workout Music

Workout Music Playlist for June 2016

It’s the start of summer.  So a new month means a workout music for me to train to.  Loving the light mornings.  This time last year I tended to train early evening because I didn’t think I had time for a trip to the Gym first thing in the morning.  Now is a different story.  I get my gym kit ready the night before, get my post gym smoothie whizzed up and put in the fridge, and set the alarm for 6am.  Some days I will run especially if the sun is shining but I mainly do use this time of the day to get a training session in at the Gym.

Updating my workout playlist can help to boost my motivation when I am training. New month new playlist! Click To Tweet

So here are my 15 Workout Music Songs for June 2016 in a handy Infographic.

 

Workout Music

 

Workout Music Playlist June 2016 List

Busy Earning by Jungle

Magnetised by Tom Odell

All Four Walls by Gorgon City ft. Nyla & Fuse

Hotter Than Hell by Dua Lipa

Hair ft. Sean Paul by Little Mix

Like I Would by Zayn

Just like Fire by Pink

Raging ft. Kodaline by Kygo

Itch by Nothing But Thieves

Follow You by Bring Me The Horizon

Blind Faith ft. Liam Bailey by Chase & Status

Sorry by Justin Beiber

Wherever I Go by One Republic

Talking Bodies by Tove Lo (Clean Edit)

Salt Skin by Ellie Goulding

 

All my workout playlist songs are available on iTunes and other online music stores such as Amazon.

Have you updated your Workout Music recently?  What songs do you love listening to when you are training?

 

 

Running Music Playlist June 2016

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Running Music

Running Music Playlist June 2016

Okay Summer is here, so I’ve put together my Running Music Playlist for this month.

As I’m waking up earlier I going out for more early morning runs.  Even if the sun isn’t shining over Newcastle it’s still a fab time of the day to get out and run a 5km.  I’ve added a new running route that takes me through Sandyford and Jesmond Vale.  Love being a little nosey and looking at the old Edwardian Terraces, seeing what people have done to their front gardens.  It takes my mind off some of the harder straights and hills.

Summer's here; lighter, brighter mornings perfect for getting in an early morning run. Sets me up for the day! Click To Tweet

Here’s my Running Music Playlist in a handy Infographic

Running Music

So my 15 Songs are:

Can’t stop the feeling by Justin Timberlake

This is what you came for by Calvin Harris ft. Rihanna

I will never let you down (R3hab Remix) by Rita Ora

No Money by Galantis

Remind Me by High Contrast

Berserk by Eminem

Life Changes by Good Charlotte

I Know What You Did Last Summer by Shawn Mendes

Walking on Air by Katy Perry

Give me your Love ft. John Newman & Nile Rodgers by Sigala

Broken Arrows by Avicii

Ex’s and Oh’s by Elle King

Turn the Music Louder ft. Tinie Tempah & Katy B by KDA

Cry ft. Take That by Sigma

All Four Walls by Gorgon City & Vaults

 All songs from my Running Playlist are available to download from iTunes or Amazon

So do you have running music playlists that motivate you or take your mind off a particularly hard stretch?  What are your favourite running songs?

Running Music Playlist May 2016

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Running Music Playlist May 2016

I’ve been told that running music can boost your performance by up to 15%. If that’s the case then great, I kind of get that if I’m listening to something upbeat as it can seem like my running stride changes. For me, personally, I use music as either a distraction or to focus me on my run, especially if I have to resort to running on the treadmill. To be honest, I don’t always listen to music when I’m running outdoors. If I’m running on a beautiful sunny morning, through the park it’s nice to take in more of what’s going on around me and helps me to enjoy my run just that little bit more. Other times if I want to push myself more or perhaps get a run in the bag I’ll listen to music.  Running music can also make me push on just that little bit further.

We all run very differently, have different running stride lengths and at different paces. When it comes to music we are told to consider the BPM (beats per minute) of a song. After research it seems runners are recommended to run to music that has a falls on the 147 to 160 BPM range. You can actually calculate your own ideal BPM to suit your running pace; I intend to share that in another post once I get my head around it.  I generally think your running stride tends to adjust to the beat of the music so bear that in mind when you put a running playlist together.

When I put my a running playlist together I tend to go for music with a good beat and tunes I like after all who wants to run to something they are not a fan of?  I also like to put in what I call angry songs which are full of driving beats, maybe the odd thrashy guitar and something that builds; these are great for those hard parts of your run like hills or even the home straight when you want to push it a little bit.

Listening to music when running can push you to run harder or even take your mind off a hard run Click To Tweet

Here’s my Running Music Playlist for May 2016

 

Running Music

All my music is available to download on iTunes or any other digital music sites such as Amazon.

Do you like listening to music when you run or do you prefer to take in what’s going on around you more?  Do you have a Running Music Playlist that motivates you when you are out on a run?

What to wear running

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running

What to wear running

I got back into running about 3 years ago. I remember raking through my wardrobe and coming up with a pair of faded  joggers, a grey t-shirt previously used for gardening in and a pair of trainers that hadn’t seen the light of day since having my daughter (2006).  It wasn’t a catwalk moment but I was motivated and focused more on getting that first run in the bag.  It was also early on a Saturday morning so apart from dog walkers no one would see me (I hoped).

The great thing about running is that you really don’t need to spend heaps of money getting kitted up. If you get more serious you may feel that spending money on proper running kit will enhance your running experience and I would tend to agree but when you first start out it is not necessary.  Running is an accessible and inexpensive way to get you fit but is not for everyone.  You don’t want to spend heaps of cash on trainers and a running outfit only to use it once!  For me it is all about comfort and getting the right kit.  When I run I want to focus on the actual run not that my trainers are rubbing or my shorts are chaffing.

Wearing the right running kit can help give you a better running experience Click To Tweet

If you are a beginner runner and do want to spend some money on running gear essentials there here are my own recommendations:

Trainers

The pair of trainers I dug out of my wardrobe were old and worn. They were ok for my first couple of trips out and I was walking more than running but I soon realised that they were no good if I wanted to get better at running.  So first off decent trainers are a must.  You don’t need to spend loads of money, there’s always a sale on but if you can go to a store that specialises in running.  Tell them your budget, they will analyse your running style and foot type.  A decent pair of trainers will give you a more comfortable running experience and you will be less prone to injuries.

Running Socks

Normal everyday socks can cause blisters as they get wet and sweaty and the seams can rub. Invest running specific socks that wick away the moisture and have no seams that rub plus they stay in place.

Sports Bra

Ok one for the ladies. A good supportive sports bra should be top of your list.  A decent sports bra will not only give you the right support but you will feel secure when you run wearing one.  When I first started running I didn’t wear a sports bra; the constant twisted bra straps and clasps rubbing against my skin was enough to put me off running altogether.  If in doubt about what type of sports bra you I would recommend you actually visit a sports shop and ask their advice.

T-shirts

Cotton t-shirts soak up sweat, stay wet and then you get cold. Not nice, eh?  Look for Technical or moisture ‘wicking’ t-shirts that sweat away from your body.  These are lightweight and some now have the feel of cotton, fewer seems or seamless mean less chance of chaffing.  Also once washed they dry very quickly.

Shorts

I tend to go for light-weight, moisture wicking fabric style running shorts. Sometimes they can be a bit skimpy for me and so I’ve worn a pair of compression shorts underneath for extra support.  I’d advise not to go for the heavy jersey cotton style as when they get wet they stay wet.  Chaffing can be an issue so apply Vaseline to areas that are prone to chaffing is my advice but the compression shorts can help you avoid that.

Running Tights

Some consider running tights a brave fashion choice and only suited to those hard-core runners. Rubbish!  I wear them all the time and have various types dependent on the weather.  I find they give me support, keep me cool/warm and depending on the fabric they are moisture wicking so keep me dry!  Plus they protect my legs from the elements which helps me focus on run.  You don’t have to spend a fortune on them but make sure they feel supportive and fit right before you purchase a pair; I found a fab pair in Primark the other week!

Hi-Vis Clothing

If you are running when it’s dark particularly on roads wear hi-vis clothing. It’s for your own safety.  A lot of running clothes have reflective stripes on them but sometimes I don’t think this is enough.  I tend to wear a high-vis t-shirt if I do run at night.  Yes you ca certainly see me coming and I hope everyone else can too!  Plenty of choice ranging from t-shirts to jackets and you don’t need to spend a fortune.

Layers

You can run in all weathers but bear in mind you might be freezing when you start but overheating half-way through. Many new to running can make the mistake of wearing too much then over-heat and end up stripping off.  It’s distracting, irritating and knocks you out of your stride!  The trick is to layer up but make sure you layer up the right type of clothing.  Opt for clotting that’s moisture wicking, breathable and light-weight.  Base layers are ideal for this. Just don’t over-do it!  Think also about gloves and hats.  Sometimes it’s just our extremities that need an extra layer.  If its cold, I keep my gloves and running hat on the radiator and shove them on just before a venture out for a 5km. A nice pair of warm gloves and hat can help distract me from how cold the rest of my body is when I start out on a run.

Vaseline

Yes you heard me! Chafing can be an issue and quite frankly doesn’t exactly make you eager to go out for another run if you’ve suffered from chafing.  So make sure you apply Vaseline to areas prone to chaffing.  Wearing seamless running gear also helps but make sure you have that Vaseline in stand-by!

Investing in some running kit need not to be expensive. Lots of high street stores are now starting to do their own ranges.  Whilst I love the main sports labels I also buy kit at H&M, Primark.  You can also get lots of bargains online as well; my favourites are Wiggle and Zalando.  There are plenty of sales and out of town outlets.  Once you know what sort of running gear you are looking for you can do a bit of research and get good deals.  If you also go to a gym perhaps consider buying running clothes that you could wear for a workout.

Whatever you wear focus on for taking up of running; being fit, healthy or just an opportunity to get out outdoors, wearing the right running kit will help you focus on your running and possibly help to keep it up.

What are your must-haves when it comes to running gear? Where do you shop for running kit?

Quick HIIT 20 Minute Treadmill Workout

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Treadmill Workout

Quick HIIT 20 Minute Treadmill Workout

When I am short on time or the weather outside is dreadful I use this 20 Minute Treadmill Workout if I fancy a run or need to blast my cardio.  It’s my favourite go-to treadmill workout and gives my body a shock, gets the heart pumping and I always get a post workout buzz once I’ve finished it.

I’ve deliberately not put my treadmill speeds on as everyone runs at different paces and also I tend to vary my speeds depending on how energetic I’m feeling or how much I really want to push myself.

Remember to always warm up properly first, although the first 5 minutes of this workout is a warm-up I tend to make sure I perform some dynamic stretches before I jump on the treadmill.

 

Quick HIIT 20 Minute Treadmill Workout

 

 

Quick #HIIT 20 Minute Treadmill Workout when there's no time for a long run or the weather's awful! Click To Tweet

 

Disclaimer

I am not a qualified Personal Trainer or medical professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the Gym.  All my fitness programmes and training have been designed to suit my own fitness capabilities and goals but happy to share if you are looking for inspiration and motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical issues or injuries please ensure you seek professional medical advice.

One Mile Running Challenge

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One Mile Running Challenge

One Mile Running Challenge

Ever heard of the One Mile Running Challenge?  No?  Let me explain how I came about this.  Now I’m a huge fan of running 5km. Main reason is generally it takes no more than 30 minutes so kind of fits into daily life; well mine at least. Plus being able to get 3 runs in a week ticks a box when it comes to my commitment to staying fit.

So what next?

It got to the point where running a 5km became somewhat boring, I’d trained for 5k races. Having become fairly proficient at running a 5km I did what a lot of runners do when needing a new challenge I decided to start upping my distance. Also there seemed to be an abundance of longer distance races I could train for it I’d wanted to commit to training for such an event. So I pushed myself and my fitness by running 10km then when this became less of a challenge I went for 15km. Great you might think? To some extent probably but it also had a negative effect on my running and motivation.

Firstly all of a sudden I was having to commit up to 90 minutes per run. That was not always possible and the guilt inevitably kicked in if I didn’t or missed a gym session in order to accommodate a longer run.
I became a ‘shuffler’; apparently this happens a lot with runners that up their distances. I didn’t seem to have the spring in my running stride that I had developed when running 5km.
Overall my pace began to slow and my performance began to plateau. I might have been tired after a longer run I was never that exhausted that my heart felt like it was going to burst through my chest and my legs felt like jelly; it appeared that my body had adapted to this new distance.
Running further became somewhat boring plus I had to put more thought into route planning.
My motivation began to fade and the prospect of a run lost its appeal; even focusing on the post-run buzz was not much of a motivator anymore.

 

 A new running challenge was required

Trawling through websites for inspiration I happened upon the idea of setting the goal of running one mile. There are many bloggers and running enthusiasts that advocated that this was a great distance to building up speed and quality of running. So I thought I would give it a go! With this new running goal I cut out the 10k & 15k runs dropped to one 5km a week and concentrated on running only a mile a couple of times a week as fast as I could! Ok so running longer distances is a challenge in itself testing endurance, stamina and sheer willpower to stick in there but running a mile can push you just as much but in different ways as I’ve found out since incorporating it into my training.

Taking the One Mile Running Challenge can help increase your motivation and improve #running speed! Click To Tweet

Benefits of the One Mile Running Challenge

This was a new challenge for me and so increased motivation, setting a personal best based on a mile meant I had to look at training slightly differently and had to look at incorporating speed work into my running schedule.

It only takes a fraction of the time so easy to fit into a training schedule. Also if you are unable to commit to a 5km or a trip to the gym this is a great option if you still want to squeeze some exercise into a busy day.

High quality; shorter length of time but higher effort levels required. Like a HIIT workout I’m able to put in maximum effort in a short amount if time.

Running a mile at full effort meant that I ran faster; running faster increases your metabolic rate which ultimate means more calories and fat are burned.

Helped with my overall fitness in other areas of my training and doesn’t have the negative impact on my body that a 10km might have.

Helps with overall quality of my running; am still able to maintain a good stride and running form.

Able to incorporate it into a visit to the gym easily; if it’s miserable outside I simply hope onto a treadmill and that’s my cardio sorted!

There are countless health benefits including improving bone density and muscle tone, strengthening your heart and respiratory system, helping to improve muscular endurance and helping to maintain your weight.

Healthy Weight

If you are struggling with the one mile challenge or wanting to build up speed then think about doing this using intervals. Try breaking down the mile into 8 sets of sprints or 4 sets of ¼ mile (approx. 400m) and aim to run at slightly less that your normal sprint speed. Doing this will ultimately increase your overall speed. Before actually the run a mile, warm up properly perhaps perform some light stretches, a fast paced sprint will help to get your heart rate up before the mile run. When training, try not to run on 2 consecutive days have a rest or cross-train. Cross-training is any exercise other than running such as cycling, walking, swimming; ideally something you enjoy doing. By doing this you will avoid muscle fatigue and lower the risk of injury.

My tips for taking the One Mile Running Challenge

  • Start with recording your time of your first mile; sounds obvious but you need some form of baseline to start from.
  • Set yourself a time to aim for but be realistic; you can always revise this target. Focus on breaking a personal record but set it at a time that’s attainable for you and ignore what others say. I initially aimed for a 9 minute mile but I got to the stage of achieving well below that so reset my target time to an 8 minute mile.
  • Don’t let a bad running experience demotivate you, reflect on what didn’t go to plan but if nothing obvious just move on!
  • Warm-up properly; make sure you include stretches pre-run and 5 minute cool down to prevent injuries.
  • Adopt a good running posture; look ahead, arms pumping, run tall.
  • Drink lots of water.  bottle of water
  • If you go to the gym incorporate free weights into your routine and concentrate on core work, glutes, ham-strings and quads. Doing this will make you a stronger more powerful runner. I intend to blog about this at a later stage.
  • Don’t run everyday, if you want to workout try to do other forms of exercise.
  • If you can invest in good running trainers; I also wear mine at the gym so they have a dual purpose for me.
  • Still commit to running a 5km on a regular basis; you will find that if you keep the mile training up you will notice improvements in your general running speed.
  • Get a playlist together; I find upbeat music helps me set a good pace as I tend to subconsciously running to the beat.
  • Run to maximum exertion. It’s a short amount to time so run it to the max, like a HIIT workout it will burn fat and raise your metabolism.
  • If you are struggling to run a mile break it up into more manageable intervals.       There are plenty of training schedules on the internet you can use with Pinterest being a great source.

Yesterday, I managed to smash my 8 minute barrier. That gave me a huge buzz! My next target will probably to make sure I can run this time consistently before aiming for sub 8 minutes.

One Mile Challenge Time
This is my one mile challenge time, now under 8 minutes! Feeling happy and motivated!

Good luck!

I’d love to hear how you get on with this challenge or if you have set yourself other running challenges.

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