Use of music during a race: Survey results and psychological perspectives.
We recently conducted a survey of the Léman Running community to understand their music-listening habits while running. The results reveal three broad categories of runners: those who prefer silence and the sounds of nature, those who listen to podcasts, and those who choose motivational music. Here's an overview of the results of the survey of 71 voters:
- Motivating music : 47% of participants
- Nothing (sounds of nature) 36% of participants
- Podcast (including soft music and audio books) 17% of participants
These results show a notable preference for motivational music, followed by those who enjoy silence or natural sounds, and finally, a minority who choose to listen to podcasts, soft music or audio books. To gain a deeper understanding of the motivations and psychological effects behind these choices, we put four questions to Ophélie Thénot, sports psychologist and mental coach.
Answers from Ophélie Thénot
What are the psychological benefits of running without music, immersing yourself in the sounds of nature?
When you run and simply enjoy the sounds of nature and the world around you, it's easier to focus on your feelings and sensations. Getting to know yourself and listening to your body are important aspects of any sporting activity.
Running without music can also be a good opportunity to wake up to what we call mindfulness, the meditative practice that helps us to anchor ourselves in the present moment. Because meditation isn't just something you do when you're sitting down - you can also do it while you're running! Mindful running invites you to pay attention to your bodily sensations and teaches you to run better. By being connected to your body, running becomes less tiring, both physically and mentally. As a result, you find pleasure in the effort. Studies have shown that meditative sport improves concentration, tones muscles, reduces the risk of injury and speeds up recovery after exercise.
How can motivational music influence runners' performance and endurance?
Scientific research confirms that music in sport can influence performance and endurance. Here are a few explanations:
Running while listening to music has a direct impact on your motivation because it makes you want to get moving. However, you need to enjoy the music so that it gives you pleasant emotions. Pleasure hormones such as dopamine and serotonin will then be released in your brain and will have a direct impact on your mood and your mind. You could, for example, listen to music that reminds you of a success in the past, and it could help you to get back into the same frame of mind.
What's more, by focusing on the music, your attention is fixed on something other than your effort. As a result, you don't feel tired or sore as quickly, which means you can run longer and sometimes even faster! Without really realising it, you draw on your resources and go further in your effort.
Music also has an impact on your stride. According to a study by the University of Ghent, the rhythm influences cadence and therefore the number of strides: if the rhythm of the music is slow, the cadence is lower and if the rhythm is high, the strides increase. These parameters could therefore be taken into account when drawing up a training plan. The study also showed that female runners adapted better to the rhythm of the music than male runners. The study also showed that an increase in stride length can be beneficial in the prevention and treatment of injuries. So tempo matters! In fact, it seems that hip-hop and rap have the ideal cadence for boosting performance.
What are the benefits of listening to podcasts while running, and how can it help with concentration and motivation?
As with music, listening to podcasts can be motivating and help you improve your performance. They are also educational if you choose running-related themes, and you can easily find them on the Internet.
Are there any risks or drawbacks to wearing headphones, whether for listening to music or podcasts?
Yes, there are drawbacks and risks.
The risk of an accident is increased because you can't necessarily hear the noise around you. It is therefore advisable to turn down the volume if you are running in a city with heavy traffic.
There is a risk of becoming addicted to your music and feeling that you can't run without it or that you can't find the motivation. What's more, it is regarded as an energy booster comparable to certain doping products and is banned in certain competitions.
Another disadvantage is not being able to focus on your sensations and having a false perception of your effort by being distracted by the music. As explained above, the rhythm of the music has an impact on your stride. As a result, if you have to train at a specific pace, you may be running too fast or not fast enough. In fact, Dr Rauch, a sports psychologist in Zurich, does not recommend listening to music for every type of training. He explains that it can distract, have an impact on concentration and, as explained above, change the rhythm of your strides.
With all this in mind, it's now up to you to think about whether and when you want to incorporate music into your running. But the most important thing is to enjoy running: so listen to yourself and enjoy yourself.
Presentation by Ophélie Thénot, Léman Running Partner
Ophélie Thénot is a passionate sports psychologist and a valued partner of Léman Running. After graduating in psychology from the University of Lausanne, Ophélie began her career at Le Repuis in Grandson, where she provided psychological support to young people in training and worked with various professionals in the network. She also ran workshops on self-confidence and organised psychological training courses for her colleagues.
Seeking new challenges, Ophélie joined Dr Thormann's practice at the Centre Bertigny in Villars-sur-Glâne, where she specialised in systemic psychotherapy and perfected her skills in psychotraumatology and EMDR therapy.
In 2017, Ophélie undertook a specialisation in sports psychology at the University of Lausanne, obtaining her FSP sports psychology qualification in 2020. A keen runner, she realised that physical training needed to be complemented by solid mental preparation to succeed. Her training has given her skills in mental preparation, motivation, crisis management, physiology, nutrition, support for injured athletes and sports management.
A mum since 2019, Ophélie is also interested in parenting, offering caring support to parents and families. She has trained in EMDR and gynaecology, child sleep and positive parenting, and works with associations such as "Au cœur des Mamans" and "Association dépression postnatale Suisse".
Ophélie Thénot brings a comprehensive and caring expertise to the table, enriching the Léman Running community with her skills in sports psychology and her approach focused on the well-being of individuals.
Sources
Books
- A. Mette, "Préparation mentale du sportif
- R. H. Cox, "Psychology of sport".
Articles and Websites
1 response
I totally agree with the report. Music, yes, sometimes, when I want/need it. It's a useful complementary tool to running.