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Finally! The Mystery of BPM and Workout/Run Mixes Explained.

roni — Fri, 08 Oct 2010 01:30:08 +0000

I’m tired of being mystified the mysterious BPM (Beats Per Minute) when it comes to choosing songs for workout mixes and my runs. Normally I just go with what I like but I have noticed a correlation between tempo and my speed. So I decided to ask our friend Chris from Run Hundred to shed some light on the subject…

What exactly is BPM?

BPM stands for Beats Per Minute. This can get confusing, as so many people have a target heart rate for their exercise. But the BPMs, as you’ll see them listed in a playlist, refer strictly to the tempo of the music. While there’s obviously a correlation between faster music, faster exercise, and a faster heartrate–there’s no reason to think these counts give an indication of how fast your heart should be beating.

I run a 10 minute mile what’s that translated to BPM?

This is a question that gets asked a lot. And it seems pretty straightforward. But the answer is a fairly broad–somewhere between 145-165 BPM. The problem is that, effectively, what folks want to know is this: “If I’m taking one stride for each beat of the song, how many strides (or beats) do I need per minute to approximate a 10 minute mile?” But, the answer varies depending upon the length of your stride. If you’re 6’6″ and running, you’ll need considerably fewer steps than if you’re 5’4″ and walking.

To that end, at the end of this post, I’ve listed a few tracks that’ll put this into better context–so that you can figure out what BPM would represent a 10 minute mile for you.

Can having a playlist with higher BPM actually make you faster?

Absolutely. What really makes folks go, obviously, are songs that they love–no matter the speed. But, erring on the side of quick songs will definitely propel you faster.

In particular, if you know your general pace–and can put together a list of songs that are just slightly (maybe 5 BPM) above that speed–you’ll find it a lot easier to push yourself. There’s something magical about having songs with which you’re perfectly in sync–so that you’re hitting the ground on every beat. So, if that beat is just slightly faster than you’re already moving, you’ll naturally want to align yourself with it–thereby getting more out of your workout.

Is there way to know the BPM for my favorite songs? Any software or databases out there? How can I keep BPM in mind when I make my own workout mixes?

There are a few ways to calculate BPMs. My favorite is actually an app called Cadence. It was designed for folks working out. So, it’ll not only calculate the BPMs of all the songs in your library–but it has a little slidebar you can use while working out. You just slide it up to the BPM you want, and it’ll find songs in your library with that tempo. If it’s too much (or too little), you just slide the bar up or down a little.

It doesn’t get much easier than that.

If you want, you can read more about Cadence (or grab a copy) here:

Alternatively, I pulled a list of a few recent tracks from between the 145-165 BPM range. You can download them on Itunes and see to which you’re best-suited. (Even if you don’t use Itunes, you can still click on the links and hear previews of the songs and see which would likely work best for you).

145 BPM – Kelly Clarkson – My Life Would Suck Without You

150 BPM – Fall Out Boy & John Mayer – Beat It

155 BPM – John Legend & Andre 3000 – Green Light

160 Bloc Party – This Modern Love

165 Green Day – Uptight

Lastly, once you’ve got a general idea which BPM is closest to your speed, you can always refine it–and find more tracks from that range–using my workout music site. It’s basically an on-line database of songs to which you can workout, organized by their BPMs. And it’s free to use.

So, I hope this helps you, at least, get started.

I know it can be a lot to wade through. But, I think you’ll find it’s worth it.

Good luck!

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Workout Playlist: 132 BPM and Beyond

roni — Mon, 27 Sep 2010 13:14:31 +0000

Chris from Run Hundred is back with another playlist. If you remember he did a great walking one for us based on Muse’s Rising Up. Well this week I asked him to speed it up a bit. Here’s what he came up with. Love that he goes of the beaten path. I like discovering new songs and artists.

Oh! and I’m going to beg him to write a guest post breaking down the BPM thing for us. What exactly is it? How does he figure it out? and What are good rates for different exercises? I’m getting much more into it since working with him but it gets confusing!

Having started out with a slower, brisk walking playlist for Roni–we tried to amp things up a bit this time around.

It’s not quite running material. For that, you’ll likely want something 140 BPM or higher.

But, this will get you moving–particularly if you’re on an elliptical or other machine, where the reps are slightly lower anyway.

All of the songs in the playlist below clock in between 132 and 134 BPM.

There’s a gem from the Darkness’ overlooked sophomore album.

You’ll also hear Gossip banging through something that sounds (to me, at least) like a young Aretha Franklin or Shirley Bassey fronting an indie dance band.

And there are a couple electronic/hip-hop collaborations. One of these features Tiesto and a gang of dudes–some of whom have won Oscars! And the other features Steve Aoki and Will.I.Am from Black Eyed Peas–the latter of whom appears as his party monster alter-ego.

Lastly there are curiosities, like an early They Might Be Giants track and Grum’s latest single–which samples Toto (the band, not the dog from Oz) and slows the vocals way down–while simultaneously jacking the beat up.

If you’re looking for a break from working out to radio hits, this might make for a lively departure from the norm.

The full list follows…

Chris Lawhorn is the resident DJ at Marie Claire and workout music expert at Real Age. Each month, he reviews 300-400 new singles–trying to find the best new music for a workout. To vote on upcoming tracks, hear this month’s contenders, and find more resources for matching songs to the pace of your exercise routine, you can visit his workout music site.

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Rising Up: A Workout Playlist

roni — Mon, 16 Aug 2010 15:52:27 +0000

It’s New Music Monday here at Roni’s Weigh! I was so excited when Chris from Run Hundred asked if I’d be open to music suggestions based some of my favroite songs. I love music when running but I tend to ignore things like beats per minute (BPM) when selecting running/workout mixes. I simply go with what I like.

Chris, on the other hand, knows his stuff! He put together this awesome mix that I listened to on my 7 mile run yesturday. The run actually turned into a run/walk as it was my first time getting out there since my illness this past week. The music was perfect for a high tempo walk and it really kept me going when I needed a break from running.

Anyway, I’ll let Chris take over and make his reccomendations. I’m thinking about making this a weekly or bi-weekly feature so let me know what you think!

Roni and I’d talked about trying to piece together a workout playlist based around a few of her favorite gym jams.

The challenge here was to take her song of choice ("Uprising" by Muse) and find nine more songs with the same tempo (128 BPM).

My hunch is that the lady loves rock. But this is, no joke, one of three BPMs where most all techno/dance music clocks in. If you’re curious, 125 BPM and 132 BPM are the other two tempos to which Jersey Shore-style, fist-pumping music generally adheres.

Having said that, I tried to include a little something for everyone. So, there’s Bloc Party, Sweet, and Weezer for the rock fans. And Prodigy, Deep Dish, a Lily Allen remix for dance fans. Plus, there’s a track from Peter Gelderblom that splits the difference by turning a Red Hot Chili Peppers track into a club favorite. Lastly, if you’ve got no allegiance–there are curveballs from both Sia and Junior Senior.

Regardless of what moves you, there ought to be something here that fits with your workout routine. Especially if you’re workout routine is around 128 BPM (think: brisk walking), there’s a lot here that’ll fit.

Playlist:

Bio:

Chris Lawhorn is the resident DJ at Marie Claire magazine and runs a workout music database. If you’d like to hear the current releases, vote on upcoming tracks, or find out who didn’t make the cut–you can check out Run Hundred.

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I Rocked 15 miles This Morning. Literally.

roni — Sun, 13 Sep 2009 02:34:14 +0000

Last night while driving home from a much needed girls night out (a few friends invited me for sushi and gelato) the song Blackened by Metallica came on the radio. I was immediately transformed back to the 13 year old version of myself dressed in head to toe black with a my staple patched up jean jacket, long hair and bangs. As I jammed out listening louder then any self respecting 30-something mom should I thought… "YES! I need a new running mix"

So I came home, hit iTunes and put together the most awesome mix ever! Seriously this was exactly what i needed to attempt 15 miles. And even though it wasn’t long enough for my 2 hour 53 minute run this morning the fast angry beats kept me going.

Oh yeah did I tell ya.. I RAN 15 MILES THIS MORNING!

Chart taken from the Nike+

Well I didn’t run the whole thing. I broke to walk about every 3 miles but I swear that gave me WAY more energy and stamina through the whole run. The marathon is only 4 short weeks away and even though I’m not as ready as I wanted to be I’m excited. I’ve been looking at the course map and mentally preparing for it. I’m planning a special running mix and you can bet most if not all of these songs will be on it!

So here’s the mix. Let me warn you now, it’s very explicit. If you are easily offended don’t even read the titles. I’ve always been a fan of this style of music but I realize it’s not for everyone.

I feel compelled to end this post with a ROCK ON! so I will.

ROCK ON!

Awake by Godsmack
Ball Tongue by Korn
Blackened by Metallica
Breed by Nirvana
Bulls On Parade by Rage Against the Machine
Chop Suey by System Of A Down
Crash Course In Brain Surgery by Metallica
Divine by Korn
Eye of the Beholder by Metallica
Faget by Korn
F*****g Hostile by Pantera
Guerilla Radio by Rage Against the Machine
Heart Full of Black by Burning Brides
If I’m a Man by Burning Brides
Iron Man by Black Sabbath
Judith by A Perfect Circle
Killing in the Name by Rage Against the Machine
Last Caress / Green Hell by Metallica
More Human Than Human by White Zombie
Mouth For War by Pantera
Mr. Brownstone by Guns N’ Roses
My Michelle by Guns N’ Roses
One by Metallica
Paranoid by Black Sabbath
Shimmy by System Of A Down
Sweating Bullets by Megadeth
Symphony of Destruction by Megadeth
Three Little Pigs by Green Jelly
Thunder by Kiss ’65 White Zombie
Unsung by Helmet
Walk by Pantera
Welcome To The Jungle by Guns N’ Roses
Whatever by Godsmack
When Worlds Collide by Powerman 5000
Where Eagles Dare by The Misfits

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My Zooma Half Marathon Running Mix

roni — Sat, 30 May 2009 14:04:07 +0000

I’m gearing up for my trip to Annapolis. Mom’s here with the family so I’ll have a nice cheering section for the race. My nervousness is turning into anticipation. I’m totally ready to run! :)

Here’s the mix I decided on…

Touched by Vast
Racing Day by The Backyardigans
Ocean Avenue by Yellowcard
Y Control by Yeah Yeah Yeahs
Icky Thump by The White Stripes
What You Waiting For? by Gwen Stefani
Handlebars by Flobots
Kiss Off by Violent Femmes
Dope Nose by Weezer
C’mon C’mon by The Von Bondies
Shutterbug by Veruca Salt
Cape Cod Kwassa Kwassa by Vampire Weekend
Heel by The Toadies
Everything Hits At Once by Spoon
Johnny B. Goode-Road Runner Sex Pistols (the version I have isn’t on iTunes)
Fidelity by Regina Spektor
Maggie’s Farm by Rage Against The Machine
Beer by Reel Big Fish
Young Folks by Peter Bjorn and John
Here It Goes Again by Ok Go
Just a Girl by No Doubt
Pathetic Local H (couldn’t find it on iTunes)
PDA Interpol
Pretty Pink Ribbon by Cake
Summersong by The Decemberists
Today Was A Good Day Dynamite Hack (couldn’t find it on iTunes)
Firestarter by The Prodigy
Subterranean Homesick Blues by Bob Dylan
Jesus Walks by Kanye West
Batman by Super Heros Invasion (The Toddler’s Pick)
One Way Or Another by Blondie
Pump It Up by Elvis Costello
Ramble On by Led Zeppelin
Mr Roboto by Styx

Alright I need to get ready. I’ll be computer-less until Sunday but I’ll try to send updates via twitter on my cell. Wish me luck! :)

P.S. I’ll be #48 in the race!

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AskRoni_v26s1 – When you eat, Key to Maintenance, Running Mixes, Unsupportive Spouses, Running Talk

roni — Fri, 29 May 2009 15:01:50 +0000

I FINALLY recorded a podcast yesterday! It’s been forever!

Topics in this video include…

Does it Matter When you eat?
My Keys to Maintenance
How do I choose songs for my Running Mixes
Spouses Unsupportive of Working Out
Translating my Running Talk

Podcast Version (Audio Only)

Links mentioned or that you may be interested in…

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A Funk-a-licious Rainy Day Running Mix

roni — Wed, 13 May 2009 02:15:27 +0000

DUDE! I’m trying. I’m REALLY trying but I can’t break this funk I’m in. I feel like I have a black cloud hanging over my head and for once it has NOTHING to do with my weight. It’s worry about selling this house. I don’t know what else to do and I hate the feeling of being completely up to the mercy of others.

ok, OK so I’m a control freak. I know this. I just don’t know how to not let it get to me anymore. *sigh* Like I said, I’m trying. :)

In the meantime I wanted to pass on my rainy day running mix. I put it together for my 7 mile run in the rain last Monday and I’ve been listening to it every since. It’s a little more laid back then my normal running music.

">Here’s the link mix on iTunes but some of the songs are missing so I’ve linked each individual song below. Total running time is 1 hour and 12 minutes.

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If I Worked Out in ’96 This Would have been My Mix Tape

roni — Wed, 25 Feb 2009 03:44:04 +0000

My latest running mix is a collection of songs I found in my CD collection, all from albums I bought in 1996.

Why ’96?

I don’t know just thought it would be a fun to trip down memory lane…

And it TOTALLY was!

Devil’s Haircut Beck 3:14
Youth of America Bird Brain 3:03 (from Scream Soundtrack)
Daria Cake 3:45
So Much to Say Dave Matthews Band 4:07
Susan’s House Eels 3:44
Criminal Fiona Apple 5:43
Scooby Snacks Fun Lovin’ Criminals 3:05
Long Way Down Goo Goo Dolls 3:29 (from Twister soundtrack)
The Beautiful People Marilyn Manson 3:39
Bulls On Parade Rage Against The Machine 3:51
Sell Out Reel Big Fish 3:47
Bad Businessman Squirrel Nut Zippers 3:49
Date Rape Sublime 3:38
Bulldog Tracy Bonham 2:06
The Good Life Weezer 4:19

Total Running Time: 55.1 minutes

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Yesterdays Run and My Latest Mix

roni — Wed, 04 Feb 2009 15:29:43 +0000

It’s been FOREVER since I shared a running mix, mostly because I’ve been listening to the same stuff for so long. I created this one when I started my training and it’s still my go to. My plan was to create a new mix each month of my training but since I’m sharing January’s in February, expect February’s in March. :)

This is a short one, just over 30 minutes. Perfect for me now but I’m going to have to do longer mixes as I start to increase my distances. As always, be warned some songs are explicit. If you click on any song it will launch iTunes. If you click on the image above it will take you to the entire mix.

Total Running Time: 32.3 minutes

As for my run yesterday. It was fantastic! I’m glad I went easy on my knee the last week. There was a little discomfort there around the second mile but it actually went away. I did get new shoes too! So many of you gave me great recommendations but I went with the same pair I had before (Asics Women’s GT-2140). They served me well and I like the way they feel.

So here’s the run. I’m settling into 3-4 miles nicely but I have to admit, thinking about my training and the upcoming 1/2 and full marathons this year SCARES THE CRAP OUT OF ME! I’ve already had a few "What was I thinking" moments. BUT I’m going to keep trucking along. I know I can do this, I just know I can. It doesn’t matter if I have to WALK across the finish line come October I will check marathon off the goal list. *grinishly smiling* just thinking about the feeling I know i’m going to have, makes me smile. :)

Chart taken from the Nike+

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There Really Aren’t Enough Hours in the Day! (but there ARE too many things in this post)

roni — Thu, 06 Nov 2008 03:35:46 +0000

Really, I’m not kidding, there aren’t. I realize I’m telling this to those who probably know but it needs to be said aloud. I feel compelled to tell you… I feel the same WAY!

I DO!

The number one question I get in my inbox is no longer about motivation and weight loss it’s about "How I do it all". How do I balance work, family, house, workouts, etc.?

I’ve been having a few conversations via email and I can feel the frustration in the words they type as they ask me for advice.

Man, do I wish I had all the answers. I really do. I feel their pain, literally. I’m not kidding when I say today I almost had a break down. I had an all day training event in the city, got stuck in traffic, missed the toddler’s karate class, and totally freaked out when I started to think of all the things I had to get done before Friday’s Chicago Trip.

I’m one busy Momma. I know this. (and I only have ONE, how you other Momma’s do it with more then 1 child, I can’t EVEN begin to comprehend!) Part of the problem is my inability to say no (which I’m getting better at as I get older) but mostly it’s because I want to do SO many things. I’ve always been an interested person. I choose to do these blogs. I choice to cook dinners, to continue to work, to workout, to spend quality time with the toddler, to introduce him to new experiences, to make the hard choices. These things aren’t always easy, but I know they are worth it and they make my life better and richer.

Some days are easier then others. There are times I want to lock myself in a room forget about everthing. Other days things seem to just come together.

An email (paired with my crazy day) inspired this post. And I wanted to share the response I sent to someone’s (I didn’t ask permission so I don’t want to use any names or messages.) multiple requests for my advice on balancing everything. Feeling frustrated as I really don’t know the answer I shared a bit about my day, literally as I was debating with myself about running after this long, hard day.

…today I was at a meeting ALL day 9-4. The toddler and I spent the morning together, the husband and I took him to day care. Went to our meeting. Sat in an hour and half of traffic on the way back to get the toddler, we came home, made dinner, had dinner, played a bit, watched some TV. Right now, it’s 8PM the husband is giving him a bath and I’m literally putting on my running shoes. Do I want to? NO! But I know I’ll feel better when I get back. I’m tired. I still have to clean up the house a bit, put some laundry away and get work done on my sites. Some days are just hectic like this. Some days I choose to watch TV some days I choose to get a workout in. It’s all a matter of what’s important to you and what you make non-negotiable. I haven’t had any time to workout since Monday so right now, this run is important for me because I may not have time workout again until next week!

Life is a balance. It’s tough. There’s no magic schedule.

My advice…. Do what you can, when you can. At least that’s how it is for me.

Now, I have to get out and hit the pavement before I lose my motivation!!!

I’m proud to say I did go for that run. I did it for me. That 20 minutes of blaring music (see below) with no phone, no email and time to clear my mind was exactly what I needed after a long day. It may have seemed easier to plop in front of the TV but there’s no way I’d feel as good as I do now if I did.

Plus, with the Nike+ I got a boost of motivation when I saw my 9:20 minute pace! I upped my pace at the end per instruction of ‘the trainer’. :~)

During this run I jammed out to my latest running mix on my NEW ipod! (that’s right, I got the GREEN one ;~P)

Song – Artist	Length
Bleed It Out - Linkin Park	2:44
Graduate - Third Eye Blind	3:10
Say Hey (I Love You) – Michael Franti & Spearhead	3:56
I’m Not Like Everybody Else - The Kinks – not on iTunes :~(	3:28
Paralyzer - Finger Eleven	3:28
Mr. Brownstone - Guns N’ Roses	3:49
The Distance - Cake	3:01
Handlebars - Flobots	3:27
No Sugar Tonight/New Mother Nature The Guess Who	4:53
Total Running Time:	31:48
Note: All links will open in iTunes and some songs may be explicit

On the food front, I did pretty good, considering I was totally unprepared for my all day meeting. Not only did I forget my snacks I forgot my phone. THAT’S how hectic our morning was!

I’m going to post the food journal now but I MAY have a snack before bed, because that’s how I roll. :~) Oh and with this long (unexpected) post today and a morning meeting tomorrow I’m not sure my regular scheduled features are going to happen this week. I started the question of the week but I’m nowhere near ready to post a crazy Thursday Thoughts post, they normally take me a few hours and I just don’t have them this week. OK, I need to get going….

Food	Units
cereal with banana, strawberries and vanilla soy milk	5
snuck some dried berries into my all day training class – thank god!	2
couldn’t help myself… snuck some chocolate!	1
lunch break! grilled chicken, broccoli, black bean soup and a few fries from the husbands plate	8
sunflower seeds	3
"creamy" pasta primavera (working on recipe for GLB) with grapes for dessert	6
Activity: 2 mile run	-2
Total:	23

Table provided by Roni’s Food Tweet, Eat, Post Generator.

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