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French Connection
We were asked to provide information about run2rhythm to a French Journalist for a TV interview and some articles she was writing on the relationship of music and running. This is the information we provided addressing her questions and which is really a good review of what we are all about:
Dear Claire,
I have put some information together that should be very valuable to your articles and TV interviews. Feel free to use any of the information on the run2r.com site but please reference our site as the source of the information. I have hyperlinked sections of the report to relevant information on the web site for your convenience
Music has the ability to relax, motivate, excite and drive an athlete. It may assist in lowering heart rate during a run – particularly a long steady run of 5 km or more. The feeling of being in synchronisation with the music during a run can create an overall sense of wellbeing and empowerment. Running in rhythm with the music puts the runner in a mind and body state we call ‘in the zone’ where the music becomes part of the run, it blends in and synchronizes with the body, it does not compete with the runners psyche, it compliments the run. The end result is that runner is able to achieve goals more easily and gain greater ability and fitness.
The business went live on the internet in December 2006. The concept for the business was formed in August 2005 and is the ‘brainchild’ of founder Gary Blake. There is an article by Gary in the ‘About Us’ section of the website and explains how while training for the Australian Ironman Championships he discovered the wonderful feeling of running in time with music. He found it difficult to find music that matched his running pace, let alone try to put an hour’s worth of compatible music together so Gary decided to do more research with Tony Benson (Former Olympic runner and Australian Track and Field Coach – Barcelona Olympics).Tony tested this theory with many athletes including some runners from Kenya that he was coaching. The research confirmed that there was a direct relationship between running performance (distance and speed) and music composed at specific Beats per Minute (BPM).
When a runner runs with a playlist that they have put together it is most unlikely that the rhythm (BPM) to their running speed or goals will be matched. Most Rock and Dance music (what many people relate to) is too slow and therefore even though it might sound good, it is doing very little to maximize the benefits of music for effective training. You could relate trying to run with popular tracks of rock and dance music to successfully dancing heavy metal rock and roll to Frank Sinatra tunes. We have “fixed” this problem by creating music that has a consistent BPM which complements and supports running styles, speeds and goals.
Our music is inexpensive and easily accessible. It is in 15 minute tracks and running playlists can be created quickly without having to spending lots of time to analyse and download lots and lots of songs that may or may not even come close to having consistent BPM from other sites.
Run2Rhythm music training is relevant to all sports where health and fitness are required. Running is a universal sport that almost everyone can participate in. it is used as a basic building block of almost any sporting endeavour, both professional and recreational in order to gain and maintain fitness. Running with run2rhythm enhances this process to make the basic training enjoyable. It is also a good aid to weight loss as you can see from one of the running programs below.
To make it easy for users we have set up our music store with the BPM identified and a guide linking running results to performance or you can go to our easy to understand chart relating BPM to running speed for a little more information and understanding. For those who take the sport a little more seriously we have made it easy to calculate what BPM you need in order to achieve specified goals.
Setting up training programs using run2rhythm music will bring participants to a level of running fitness they will be very pleased with. Dr Costas Karagiorghis from Brunel University and Tony Benson both have articles on the website and are consultants to the program. (See some sample programs below).
We have had many thousands of hits on the website and have sold the music in over 50 countries – many from France. The interesting statistic is that people who try our music continue to come back for more.
Run2Rhythm is specially composed and unique music – it is important for the runner to experience this and those who take the leap and use our music keep coming back for more and can’t say enough about it. We receive many unsolicited positive and exciting comments from users ever day and our biggest problem is managing the number that we post to our website so the site is not overloaded.
Some examples of running programs designed to improve performance (lose weight) using run2rhythm. The first two are simple programs that work for most of us. The third example is a program that was developed with a specific performance improvement in mind.
For a person just starting out who hasn’t done much training or may be overweight: (how my mate Joe lost 26 kilos to date)
Weeks 1-3 walk briskly and/or slow jog
· 15 minutes 3 or 4 times per week @ 150bpm
Weeks 4-6 walk briskly and/or slow jog
· 20 minutes 3 or 4 times per week @ 150 and 153bpm
Weeks 7-10 slow jog and/or medium jog
· 30 minutes 3 or 4 times per week @ 153bpm
Weeks 11-12 fast jog/slow run
· 45 -60 minutes 3 or 4 times per week @ 156bpm
For a person of reasonable fitness: (how Kathy improved her recreational pace)
Weeks 1-3 slow jog and/or medium jog
· 30 minutes 3 or 4 times per week @ 153 and 156bpm
Weeks 4-6 fast jog/medium run
· 45 – 60 minutes 3 or 4 times per week @t 156 and 160bpm
Weeks 7-10 medium run and/or medium fast run
· 45 - 60 minutes 3 or 4 times per week @t 160 and 163bpm
Weeks 11-12 medium fast run and/or fast run
· 60- 75 minutes 3 or 4 times per week@ 160, 163 and 166bpm
For an athlete wishing to significantly improve performance: This 4 month program was instrumental in Gary improving his performance from 16th place in 2006 to 3rd place in 2008 in the Ironman competition (Port Macquarie, Australia). The music was synchronized with a training program that was designed by Tony Benson,
Weeks 1-3
· 2 times per week:
o slow jog/ medium jog 60minutes @ 156, & 160bpm
· 1 session per week:
o 4 km warm up @ 156-160bpm,
o 6 x 200 meter hill repeats @ 166bpm and jog back
o 2 km warm down @ 156bpm
· 1 long run per week: 90minutes
o 15 minutes @ 156pm
o 15 minutes @ 160bpm
o 45 minutes @ 163bpm
o 15 minutes @ 160bpm
Weeks 4-6
· 2 times per week:
o fast jog/medium run 60 minutes @ 156 & 160bpm
· 1 session per week:
o 4 km warm up @ 156-160bpm
o 8 x 200 meter @ 171bpm and jog back.
o 2km warm down @ 156bpm
· 1 long run per week:105 minutes
o 15 minutes @ 156bpm
o 30 minutes @ 160bpm
o 30 minutes @ 163bpm
o 15 minutes @ 166bpm
o 15 minutes @ 160bpm
Weeks 7-10
· 2 times per week:
o medium run/medium fast run 60 minutes @ 160 & 163bpm
· 1 session per week:
o 4 km warm up @ 156-160bpm
o 8 x 200 meter hill repeats @ 166bpm and jog back
o 2km warm down @ 160bpm
· 1 long run per week 120 minutes
o 15 minutes @ 156bpm
o 30 minutes @ 160bpm
o 30 minutes @ 163bpm
o 30 minutes @ 166pbm
o 15 minutes @ 160bpm
· In week 10 substitute 42km run for the long run
Weeks 11-12
· 2 times per week:
o medium fast/ fast run 90 minutes @ 160, 163 & 166bpm
· 1 session per week:
o 4 km warm up @ 156-160bpm
o 10 x 300 meter sprint @ 171bpm and jog back.
o 2km warm down @ 160bpm
· 1 long run per week 150 minutes
o 30 minutes @ 160bpm
o 30 minutes @ 163bpm
o 30 minutes @ 166pm
o 30 minutes @ 163pbm
o 30 minutes @ 160bpm
Week 13-15
· 2 times per week
o Medium/fast run: 90 minutes @ 160,163,166bpm
· 1 session per week
o 4km warm-up @ 160bpm
o 10 X 200 meter hill repeats @ 171pbm and jog back
o 2km warm down @ 160bpm
· 1 long run per week 150 minutes
o 30 minutes @ 160bpm
o 30 minutes @ 163bpm
o 30 minutes @ 166bpm
o 30 minutes @ 163bpm
o 30 minutes @ 160bpm
Week 16
· 2 times per week:
o medium fast run/ fast run 60 minutes @ 160, 163 & 166bpm
· 1 session per week:
o 4 km warm up @ 160bpm
o 12 x 100metre sprint @ 171bpm and jog back.
o 2km warm down @ 160bpm
· 1 long run per week;120 minutes
o 30 minutes @ 163bpm
o 30 minutes @ 166bpm
o 30 minutes @ 163bpm
o 30 minutes @ 160bpm
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