Music Therapist – Heal Yourself
I started running about a year and a half ago and completed my first half marathon last August. When I started running, I used the treadmill in our basement. I decided to watch TV episodes that I don’t normally have time to watch while logging the miles. Last January I thought that running with other people would keep me motivated, so I joined Itasca Runners. They are a great group of people who get together every Saturday morning to run five miles or more. The first time I went I was just finishing three on the tape, but I figured I had nothing to lose, so I went.
Needless to say, it took a while to rack up the five miles with the group and even more the thirteen for a half marathon. The first few times I ran out, I grabbed my iPod and put in a file that I titled “Driving Hits.” This is a collection of songs that I like and I actually know most of the words I use to keep myself focused on long drives (hence the title). As a music therapist, this seemed like a great idea. After all, there is a great deal of research showing that using music can increase endurance, stamina, and motivation during exercise. Why not practice what I preach?
Well the marching band geek in me started to take over and I noticed that I changed my beat to match the tempo of each song. I would barely budge for the powerful ballads of the 80s and fly to lead alternative songs. While there is something to be said for interval training, I don’t think this was what they had in mind! I finally broke down and bought a separate smaller iPod to run (and recently transitioned to a Sony Walkman) and played only those songs that matched the rhythm I wanted to keep and had words that motivate me to keep running even when it did. prefer. take the shortcut back to Starbucks.
Even with all my education and experience as a music therapist, I wondered how much music helped me run. To test this, I started running with other groups. They were running roughly at my general pace and talking a lot on the trails. Wow! What a difference! I found that I struggled more with my breathing, was less motivated to advance to the next mile, and was generally miserable when I finished. While I enjoyed their company, I found that running did not bring me the same satisfaction that I found while running to music. There really is something to be said for a favorite or motivational song that plays at just the right time during a long run!
Here is my seasoned music therapist, but novice runner recommendations for using music in a race:
• Choose songs that make you want to touch your toes or get up and dance. Show that it motivates you.
• Listen to the words. I realized during a ten mile run that a song I like has awful lyrics to try and endure two hours of running. Nothing says hold on and cross the finish line like a song that talks about giving up or being depressed!
• I like to have at least some songs in which I know all the words. I know it sounds crazy, but generally I don’t know the lyrics of the songs that I like. Being able to “sing” while running can really help me stay focused and even help me with my breathing. Being a music fanatic can help because my musical brain doesn’t shut off the idea of phrasing for breath.
• Pay attention to the speed of your songs. If you’re like me, the tempo of the song can completely alter the beat you’re running at. If you can’t separate your movements with what you’re listening to, look for songs that match your current beat. Through practice, I have been able to separate the listening and moving parts of my brain, but I will still find that a great melody at a faster pace will give a bit of force to my stride and increase my pace.
Remember these are just my “live and learn” suggestions and ideas that I have come across through trial and error along the way and research through music therapy. The best thing to do is find your own path and your own selections. Happy running!
© R. Wellman 2011