The Stronger Stride Podcast

278.Should You Listen To Music When You Run? What does the research say!?
We’re back talking about music! This is part 2 of the music science series, scroll back to 275 for part 1.
In this episode, Lydia dives into a recent systematic review exploring how listening to music during exercise affects perceived exertion, performance, and physiological responses.
We often use music to motivate us, distract us from discomfort, or get us through a tough session — but what does the research actually tell us? And does music change what’s happening physiologically, or does it simply change how exercise feels?
We cover:
How music affects perceived exertion during running

What the systematic review found about exercise performance

The difference between subjective and physiological responses to music

Why music can make exercise feel easier without changing heart rate or lactate

How music may influence pacing, motivation, and effort

Whether music has any implications for injury risk

How runners can use music strategically during training and racing

Interestingly, the research suggests that music can significantly reduce perceived exertion and may provide a small improvement in performance, without necessarily changing physiological measures such as heart rate or lactate.
So, if music makes your run feel easier, is that actually useful? And could you use it as a tool to help with pacing and motivation?
If you’re a runner who loves a good playlist, this episode breaks down what’s happening beneath the surface — and how you can use music more intentionally in your training.
TIMESTAMPS:
00:00 Introduction to the episode and recent research
02:09 Overview of the systematic review and its significance
04:03 Research methodology and participant demographics
07:44 Main findings: perceived exertion and performance effects
11:04 Physiological vs subjective effects of music during exercise
14:24 Practical implications for runners and injury risk
17:44 Using music as a tool for pacing and motivation
19:58 Summary of key takeaways and practical advice
22:44 Final thoughts on mindful use of music in running
Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠
YouTube: ⁠Watch on YouTube⁠
Discount Codes:
TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠
STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠
STRONGER15: ⁠15% off Skorcha Sunscreen⁠
Thanks for tuning in!
TSSP x

In this episode, Meg Chapple shares her journey into elite endurance sport.
Her accolades include:
1st - 2022 World Triathlon Age-Group Championships Abu Dhabi
1st - 2023 Europe Triathlon Championships Madrid
2nd - 2025 World Triathlon Age-Group Championships Wollongong
Guernsy National Marathon Record - 2:49
Countless podiums and very impressive times across triathlon, running, cycling and more recently; HYROX.

We discussed her training strategies, balancing multiple disciplines, and insights into her race preparations for Sydney Marathon. Listeners will gain practical advice on training, recovery, and maintaining enjoyment in endurance sports. There's a lot that we can all learn from Meg's approach!

Find her on instagram @meganchapple

Follow Us:
Instagram: ⁠⁠⁠⁠@strongerstride⁠⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠
YouTube: ⁠⁠⁠⁠Watch on YouTube⁠⁠⁠⁠
Our website: ⁠⁠www.strongerstride.com.au⁠⁠
Run coaching: https://strongerstridecoaching.carrd.co/

Thanks for tuning in!

This episode explores the emerging science behind lactate gels in endurance sports, debunking myths and examining recent research to understand their potential impact on performance.

Sophie covers:

- The science of lactate and its role in energy production
- Recent high-profile use of lactate gels by elite athletes
- Comparison of different lactate gel products and their ingredients
- Research findings on lactate supplementation and performance
- Physiological mechanisms of lactate as a fuel source

Relevant episodes:
- Training Zones
- VO2max & Lactate Threshold w/ Nick Jankovskis
- Dr Bill Evans - The Physiology of Running

Follow Us:
Instagram: ⁠⁠⁠@strongerstride⁠⁠⁠ | ⁠⁠⁠@lydia_mckay⁠⁠⁠ | ⁠⁠⁠@sophielane⁠
YouTube: ⁠⁠⁠Watch on YouTube⁠⁠⁠
Our website: ⁠www.strongerstride.com.au⁠

Thanks for tuning in!

275. Can Music Make You Run Better? The Science of Pre-Task Music
Can the right song actually improve your running performance? 🎧
In this episode, we dive into the science behind pre-task music and its impact on exercise performance, breaking down a systematic review of 30 controlled studies.
We explore how listening to music before exercise can influence motivation, arousal, mood, perceived effort, and ultimately performance. We also look at what makes an effective pre-run playlist; from tempo and volume to one of the most important factors: choosing music you actually enjoy.
We cover:
What the research says about music and exercise performance

How pre-task music can influence motivation, arousal, and perceived exertion

Whether music can actually help you produce more power and effort

How to use music strategically before training or racing

So, should you be building a pre-run playlist?
If you’re looking for another tool to help you get the most out of your training, this episode is worth a listen.
REFERENCES:
Primary source: Delleli, S., Ouergui, I., Ballmann, C.G., Messaoudi, H., Trabelsi, K., Ardigò, L.P., & Chtourou, H. (2023). The effects of pre-task music on exercise performance and associated psycho-physiological responses: a systematic review with multilevel meta-analysis of controlled studies. Frontiers in Psychology, 14:1293783.
Follow Us:
Instagram: ⁠@strongerstride⁠ | ⁠@sophielane⁠ | ⁠@lydia_mckay⁠
YouTube: ⁠Watch on YouTube⁠
Discount Codes:
TAILWINDSTRONG: ⁠15% off Tailwind Nutrition⁠
STRONGERSTRIDE: ⁠15% off Vivobarefoot shoes⁠
STRONGER15: ⁠15% off Skorcha Sunscreen⁠
Thanks for tuning in!
TSSP x

In this episode, sports dietitian Matty Hart shares insights on nutrition strategies for athletes, the importance of personalised plans, and how to navigate the vast and often confusing world of nutrition information.

We explore practical tips for fueling, hydration, and understanding when to seek professional advice.

In this episode, Matty shares expert insights on nutrition strategies for endurance athletes, including fueling during long runs, gut adaptation, and body composition considerations. Perfect for runners and coaches looking to optimize performance and health.

Get in contact with Matt Hart:
Instagram - @hart.nutrition
Book in a telehealth appointment with Matt - here
Email - matt@hartnutrition.com