Does Listening to Music Change Running Performance?

running outdoors, focused and energised, representing motivation and movement in fitness.

By Jermaine Sau and Catherine Etty-Leal

What are some of the sounds you hear when going for a run outside? Is it birds singing a melodic song? The wind rustling the leaves high up in the trees? Or even friends talking about the two-month Europe holiday they just came back from?

Well, for me, it would be none of the above. My runs consist of upbeat tunes that distract me from my fatiguing muscles, heavy breathing, and alleviate the pain of a long run. I enjoy running to music – and so do many other people.

Your choice of music while running is completely personal. For me, I can’t resist some good rap or house music when running along the beach late at night – it gives me that extra motivation to push through the struggle.

But are there actually any improvements gained through running with music, or is it all in our heads?

What the Research Says

Research has found that running with your preferred music choice can:

  • Increase your motivation to run
  • Boost the number of steps you take
  • Make you run faster
  • Help you run further
  • Decrease how hard your run feels

So, music might indeed help running performance and make that 5 km seem less burdensome and slower.

Runner listening to music while training, showing focus, energy, and motivation to stay active and improve performance.

Entering the Flow State

Many people who choose the right playlist for themselves at the perfect time report entering a state of flow during their run.

This is a moment when you’re mentally engrossed in what you’re doing — so focused on your run that time just flies by. It can be a real game-changer for some, making sure a 30-minute run feels like it’s over in the blink of an eye.

Can Music Really Improve Performance?

So, will listening to music actually improve running performance?

Apart from the evidence discussed above, this isn’t a well-researched area, so we can’t say for sure that listening to music will suddenly make your run easier, more productive, or more enjoyable.

There are other factors that influence how well your run goes, including:

Falling short in these areas will likely have a greater negative effect on your performance than music will have a positive one.
At the end of the day, listening to music when running is a personal preference — one that can provide motivation, fun, and confidence to tackle a hard workout. But if you don’t like running with music, then perhaps silence will have the same effect for you. Give both a try and see how you go!

Sources

  • Jebabli N, Granacher U, Selmi MA, Al-Haddabi B, Behm DG, Chaouachi A, Sassi RH. Listening to Preferred Music Improved Running Performance without Changing the Pacing Pattern during a 6 Minute Run Test with Young Male Adults. Sports (Basel). 2020 May 11;8(5):61. doi: 10.3390/sports8050061. PMID: 32403345; PMCID: PMC7281270.
  • Cavaggioni, L., Formenti, D., Ouergui, I., Perpetuini, D., Castiglioni, P., Berengan, A., … & Merati, G. (2025). Effects of Music Listening on Anaerobic Performance and Motivation in Healthy Young Adults. Frontiers in Sports and Active Living, 7, 1518359.
  • Ballmann CG. The Influence of Music Preference on Exercise Responses and Performance: A Review. J Funct Morphol Kinesiol. 2021 Apr 8;6(2):33. doi: 10.3390/jfmk6020033. PMID: 33917781; PMCID: PMC8167645.
  • Buttice, J. (2020). Use of Music to Improve Running Performance. University of South Florida.

Catherine Etty-Leal