Running Playlist Written Assignment PDF

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End of year written assignment based on running...

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RUNNING PLAYLIST WRITTEN ASSIGNMENT

MUSI20150 NAME University of Melbourne

Word Count: 1943

RUNNING PLAYLIST WRITTEN ASSIGNMENT As a runner, I’ve built a personal playlist over the years which I currently turn to when I’m in need of something to throw in my headphones. This playlist has served me well in running short 2km bursts to full marathon training as it has hundreds of songs that I actively enjoy. To narrow this down I’ve structured a run of roughly 15 km, leaving from my house that lasts for these 10 tracks and tried to fit songs that fit each stage of this run. In these 10 tracks I have also tried to follow a logical musical progression from light techno, to heavy techno, to house and finally to disco. Beginning with a brief warm-up, where music has been shown to decrease exertion in further activity (Chtourou, Jarraya, Aloui, Hammouda, & Souissi, 2012), I have then gone on to fit songs into each stage of the run, beginning with the start where I often think of giving up a run, and where (Tenenbaum, Lidor, Lavyan, Morrow, Tonnel, Gershgoren & Johnson, 2004) found that music is key in motivating runners to continue. Once I have overcome this barrier what I next consider is am I enjoying myself, which (Tiev, Manire, Robert, & Barbara, 2010) have outlined and also I want to make sure that I’m trying to push myself and not get injured doing so, with cadence playing a large part I looked to work done by (Van Dyck, Moens, Buhmann, Demey, Coorevits, Dalla Bella, & Leman 2015) and (Karageorghis & Priest, 2012) to inform my selections. The playlist concludes with a light cool down, where soft and slow music has been show to reduce physiological and psychological arousal (Copeland & Franks, 1991) which is key in returning the body to resting levels and promoting recovery. In fitting the music to this specific run, I broke the playlist up into warm-up, exercise and cool-down sections and created 3 sub-playlists, this allowed me to then test each sample of music with its intended outcome. My testing took place over a week where I listened to each subplaylist over each period of my run and recorded my observations on its conclusion. When deciding on the order of the songs in the “exercise” section, my intention was to work with the academic backing to determine what sort of music I should be listening to, in order to elicit certain psychological and physiological responses, as well as paying attention to the terrain and my states of exhaustion on this run. This allowed me to integrate the research I had done with my own personal findings about what worked effectively for me, as music listening has been shown to be a very personal and contextual experience (DeNora, 2013).

1. Polaszek, A; Boadu, A & Sutterlin, G. (2018). Muye [Recorded by &ME, Rampa & Adam Port]. On You Are Safe [MP3]. Berlin, Germny: Keinemusik. (2018-03-16) Stepping out of the house, I need a strong warm-up song to raise my heart rate from resting levels towards something more appropriate for exercise and to allow me to perform better on this run than if I had not listened to music during my warm-up (Chtourou et al., 2012). I chose Muye for this purpose as it has a strong bass straight from the start, but the rest of the elements build up to a late peak with vocal and piano elements being gradually introduced and their volume and intensity being gradually increased, the song tails off in the last minute which allows me to open my phone and engage Strava, my run-keeping app. Functionally at 7:49 this song also affords me me enough time to run through my entire warm-up routine without cutting elements off.

2. Olieroock, A; Kriek, P & Digby-Bell, T. (2019). No Dancers – Adam Port Remix [Recorded by Cubicolor & Adam Port]. On NO DANCERS (ADAM PORT REMIX) [MP3]. London, England: Anjunadeep. (2019-06-18) To get me out of the driveway and onto my run, I have chosen Adam Port’s Remix of No Dancers. This song picks up where Muye left off on a slightly low point with only drum sounds and no melody and soon builds with melodic elements and Cubicolor’s vocals. The vocals come in at the point of the run where I often consider turning around and abandoning my run, with Tenenbaum et al. (2004) providing the basis for the judgement that I use music to motivate me to continue, I find the lyrical content to be enough to get me over the line as it is individualistic and reflects the solo nature of my run. The second half of this song is not lyrically dense, but there is a looped synth bass that establishes a repetitive nature to the song as I begin to settle into my run.

3. Hunt, J; Evigan, J; George, J & Lindqvist, T (2018). Underwater – Adam Port Remix [Recorded by Rufus du Sol & Adam Port]. On Solace Remixes Vol 2 [MP3]. New York, United States: Sony Music Entertainment. (2018-09-28) Continuing along the Adam Port theme, the heavy looped synth bass in No Dancers is used from the start of this song, following the repetitive end of the last track it flows seamlessly and allows me to carry on with my run along the flat section of my road. The song’s volume and tempo stay consistent throughout, which I find effective as this section of my run doesn’t require

any change in intensity or cadence. The Rufus du Sol vocals also continue the theme of running as a solitary pursuit with the key line that resonates with me being “I just need some space,” reflecting how I often use running as a way of getting out on my own and regulating my mood, something which music listening has also been shown to do (Saarikallio, & Erkkilä, 2007).

4. Hunt, J; George, J & Lindqvist, T (2019). All I’ve Got – Mathame Remix [Recorded by Rufus du Sol & Mathame]. On Solace Remixes [MP3]. New York, United States: Sony Music Entertainment. (2019-09-06) This song again continues with the theme of a strong driving bass and drum beat, with dystopian sounding synths building as the song progresses, fitting perfectly with my run as I begin to encounter my first hill. About 15 minutes into my run, the bass fades away and the Rufus du Sol vocals are left alone when I reach the foot of the hill, the next 2 minutes of the song build up with more volume and intensity as I battle through the steep hill, once I reach the top, the bass fades away into the last bits of the vocal and Rufus’ signature euphoric sound with isolated strings and occasional sharp synths that give me a sense of bliss as I reach the top of the hill. The beat then returns and I continue on with my regular pace on flat ground.

5. Vallance, J & Howie, T (2019). Enough to Belive – Jamie Jones Remix [Recorded by Bob Moses & Jamie Jones] Enough to Believe Remixes [MP3]. London, England: Domino. (2019-01-31) Back running on the flat again, Jamie Jones’s Enough to Believe remix gets me back on track with an inspiring Bob Moses vocal, a fast tempo and another great looped bassline that drags through the track. Terry, Karageorghis, Saha & D’Auria (2012) found that amongst triathletes, music listening increased their oxygen uptake and time to exertion and found that personally selected music increased mood ratings when compared to neutrally selected music. That’s why at this point in my playlist I’ve opted for a song that I’ve seen performed live in its original and remixed forms and feel a strong personal connection to, as a way of enhancing my mood during my run.

6. Lee, J. A, (2018). Liverpool Street in the Rain Original Mix

[Recorded by Mall Grab]. On How the Dogs Chill, Volume 1 [MP3]. London, England: Looking for Trouble. (2018-09-21) At the half way point in my run, I’m now beginning to tire. Exercise research has shown that the risk of injury increases as runners become more exhausted (Koblbauer, van Schooten, Verhagen & van Dieën, 2014). Van Dyck et al. (2015) investigated how musical tempo impacted the risk of injury and found that an increase in tempo is linked with a higher step rate which can result in a lower risk of injury. That is why overall in this playlist I have sought to include only music above 120 beats per minute (BPM) which according to Karageorghis & Priest (2012) is ideal for this type of running. This song specifically runs at 130 BPM and has a fast lo-fi melody that can help to pull me out of a lull that I often experience mid-run.

7. Hamilton, C & McMorrow, T (2018). Roy Keane Original Mix [Recorded by Brame & Hamo]. On Club Orange EP [MP3]. Sligo, Ireland: Brame & Hamo. (2018-02-19) Now well into my run, I look for enjoyment in my music as a way of both having fun and also maximising output. Tiev et al. (2010) found that runners listening to music and experiencing enjoyment through that, scored lower on perceived exertion tests. Ever since seeing these two DJ’s live earlier this year, I have associated this song with an overwhelming sense of happiness that makes me want to break out and dance. The consistent bass maintains a fast running tempo, and the exuberant strings and vocals also contribute to the overally happy feeling of the song. The vocals and melody are lifted from the Keane Brothers’s Dancin’ in the Moonlight from 1979, a disco anthem that just oozes with that feel good sound and provides a great transition between the techno/house and disco genres of this playlist.

8. Nix, K (2018). Funky Sensation Extended Mix [Recorded by Disclosure & Gwen McCrae]. On Moonlight [MP3]. London, England: Universal-Island Records. (2018-08-23) Heading back up my road, I’m very tired after running for nearly an hour and I’ve opted for Funky Sensation to help drag me to the finish line. The high sing-along vocal, consistent break-beat and funky guitar and keys draw my focus away from the exhaustion I’m feeling and pulls me into the song. Rejeski (1985) showed that by taking my focus towards the music, my

brain is less able to process the stimuli that is the pain I’m experiencing and I’m able to push through this last part of the run.

9. Ashford, N & Simpson, V (1977). Over and Over [Recorded by Sylvester] On Sylvester [MP3]. Berkely, USA: Fantasy. (1977-03-21) Karageorghis & Priest (2012) showed that an increase in volume enhances the motivational qualities of music, therefore I have opted for a track is loud and fast to get me to the end of my run. The lyrical content of this song is also appropriate as it talks about going “Over and over” which represents the final repetition of the run. These loud funky vocals and horns build in intensity and encourage me to push beyond my lactate threshold and run at my fastest, so I can reach my driveway at peak exhaustion. The last minute of this song also tails off working itself into the cool-down section of my playlist.

10. Johnson, A. B. & Hudman, S. G. (1977). Playing Your Game, Baby [Recorded by Barry White] On Barry White Sings for Someone You Love [MP3]. New York, USA: Island Def Jam. (1977-08-12) Copeland & Franks (1991) and Karageorghis & Priest (2011) both show that soft-slow music reduces both physiological and psychological arousal. The intention behind reducing arousal post-exercise is to return the body back to resting levels which aids with recovery, also to slow myself down for when I return home and want to stop sweating before I get in the shower. I have chosen this song specifically as it is the slowest song if had that fit this playlist at 83 BPM and rounds out the disco portion of the playlist exceptionally well.

Clark, Baker & Taylor (2015) showed that upbeat music’s rhythmic features best influence physiological arousal for running and I found this to be true in my experimentation over time with my musical selections and specifically this playlist. This playlist is ideal for my personal physical health benefits as contextually it fits my running ability and personal experiences with the music. DeNora (2013) showed that music listening is an intensely personal experience and this playlist is no exception as I have seen many of these songs performed live and have an intense connection to the others through social situations and intense listening. For

someone else to create their own version of this playlist would mean they select songs based on their fitness and running tempo, the duration of their run and also select songs that they have a personal connection to. The ABS (2019) found that only 50% of Australian adults meet the National Health and Physical Activity guidelines, which are put in place to ensure minimum health standards are achieved through exercise. A personal music playlist might help the community to exercise more and promote physical health by attaching a personal ownership to the exercise, the concept of creating a similar playlist to aid with running is something that can certainly be applied to the wider community and would have vast benefits in getting people more enjoyment from their running and at the bare minimum getting them out of the house to exercise.

References ABS. (2019). National Health Survey: First Results, 2017-18. Retrieved 4 November 2019, from https://www.abs.gov.au/ausstats/[email protected]/Lookup/by%20Subject/4364.0.55.001~201718~Main%20Features~Physical%20activity~115 Chtourou, H., Jarraya, M., Aloui, A., Hammouda, O., & Souissi, N. (2012). The effects of music during warm-up on anaerobic performances of young sprinters. Science & Sports, 27(6), e85-e88. Copeland, B. L., & Franks, B. D. (1991). Effects of types and intensities of background music on treadmill endurance. The Journal of sports medicine and physical fitness, 31(1), 100-103. DeNora, T. (2013). Music Asylums: Wellbeing through music in everyday life. Surrey, UK: Ashgate Publishing Ltd Karageorghis, C. I., & Priest, D. L. (2012). Music in the exercise domain: a review and synthesis (Part I). International review of sport and exercise psychology, 5(1), 44-66. Terry, P. C., Karageorghis, C. I., Saha, A. M., & D’Auria, S. (2012). Effects of synchronous music on treadmill running among elite triathletes. Journal of Science and Medicine in Sport, 15(1), 52-57. Koblbauer, I. F., van Schooten, K. S., Verhagen, E. A., & van Dieën, J. H. (2014). Kinematic changes during running-induced fatigue and relations with core endurance in novice runners. Journal of Science and Medicine in Sport, 17(4), 419-424. Rejeski, W. J. (1985). Perceived exertion: an active or passive process?. Journal of Sport and Exercise Psychology, 7(4), 371-378. Saarikallio, S., & Erkkilä, J. (2007). The role of music in adolescents mood regulation. Psychology of music, 35(1), 88-109.

Tenenbaum, G., Lidor, R., Lavyan, N., Morrow, K., Tonnel, S., Gershgoren, A., ... & Johnson, M. (2004). The effect of music type on running perseverance and coping with effort sensations. Psychology of sport and exercise, 5(2), 89-109. Tiev, M., Manire, S. A., Robert, J. R., & Barbara, W. (2010). Effect of music and dialogue on perception of exertion, enjoyment, and metabolic responses during exercise. International Journal of Fitness, 6(2). Van Dyck, E., Moens, B., Buhmann, J., Demey, M., Coorevits, E., Dalla Bella, S., & Leman, M. (2015). Spontaneous entrainment of running cadence to music tempo. Sports medicineopen, 1(1), 15....