Should I Listen to Music When I Run?

Runners have all kinds of habits when it comes to music and podcasts. One person I know has run the New York City Marathon the past two years and, both times, listened to the same Taylor Swift song on repeat for the entire race. And no, it wasn’t “Welcome To New York.”

More commonly, though, the question isn’t what to listen to, but whether to listen at all.

My usual answer is that it’s a personal choice. If running with music or a podcast makes the experience more enjoyable, then go for it. There is also some evidence (here and here) based on small samples of runners that listening to music while running can enhance performance. But for me, I don’t listen to anything, and there are a few reasons why:

Safety

Staying aware of your surroundings matters. Whether it’s a cyclist passing, a car approaching, or someone calling out, headphones make it harder to hear what’s going on around you.

Performance

Training has a purpose. Hitting the right pace and effort level is key, and music can interfere. A fast beat might push you too hard, while a slower one can hold you back from the intended stimulus.

Experience

Part of why I run is to unplug. It’s one of the few times in the day without notifications, noise, or input. Adding music or a podcast takes away from that sense of disconnection rather than enhancing it.

There is one exception where I push back a bit more strongly: the New York City Marathon. Aside from the quiet stretch over the Queensboro Bridge, the energy of the city is unmatched. The crowds are loud, constant, and electric. Tuning that out with headphones means missing one of the best and most unique parts of the experience.

Bottom line: Run in a way that keeps you consistent and makes the process enjoyable. But don’t underestimate the power and value of silence.