The best running songs for long runs, motivation, recovery and sprints

Genre: Dance-Pop

BPM: 142

As soon as the beat drops, this O.G. noughties hit will turn your gentle jog to a thirty-second all out sprint until it subsides again. Try to catch your breath here as it’s going to speed up again after just a few lines. Released by German eurodance trio Cascada in 2006, the song is actually a partial remix of the 1992 track by Maggie Reilly. Your heart is definitely going to beat fast, but no, you probably won’t want it to last.

Genre: Indie-Pop

BPM: 150

This 2008 track builds momentum effortlessly, just like a run on a good day. (And speaking of which, the chorus is literally urging you to run, fast.) Florence might annoy the crap out of you, and this song was definitely overplayed for multiple years, but it's nevertheless energetic and uplifting in a way that gives you wings, whether you're running or not.

Genre: Rock

BPM: 140

When Lemmy fires up that rumbling bass intro—the aural equivalent of exhaust fumes bellowing out of a tailpipe—sitting still ceases to be an option. You've got to move, and while an obnoxious Harley hog might be the most appropriate mode of transportation, your feet will do just fine. So let Phil ‘Philthy Animal’ Taylor's hellhound gallop set the pace, and get off your arse.

Genre: Hip-Hop/Rap

BPM: 165

All of Chancey’s bravado belies the fact that the Chicago rapper is basically a human Labrador excited about everything, including going running. So he wrote the ideal running song. This is basically what would happen if your ultra-friendly track coach was also a world-class rapper.

Genre: Rock/Folk

BPM: 179

Sometimes during a run, you're just trying to keep a steady pace and a smile on your face. Not every track has to be an angry sprint or a power anthem. CCR's 1969 single has both a steady beat and a laid-back vibe, making it the song you'll turn to when you're trying to remember why the hell you went running in the first place.

Genre: Rock

BPM: 159

People run for exercise, for fun, for fresh air, sure, but sometimes we’re running something down—a bitterness or rage that needs to be expressed and exhausted. The Rolling Stones’ death-obsessed 1966 hit is ideal for that purpose: exercise as exorcism. The song may be most notable for Brian Jones’ groundbreaking sitar line, but drummer Charlie Watts—god rest his soul—gives it a relentless forward motion that bursts with fresh despair at each chorus. If you can’t outrun death, at least you can outpace it for a while.

Genre: Rock

BPM: 168

If you need a little motivation to get you from the point of warming up (i.e. walking fast and fiddling with your iPod) to actually pounding the track, cue up this fiery Foo’s number from 2002. Its starting-block intro rumbles with pent-up energy, before a starter-pistol explosion hurls you into your running zone. Even the most normally tranquil athletes will find themselves singing along to Grohl’s defiant refrain—‘Done! Done! On to the next one!’—and that’s a promise.

Genre: Alternative/Indie

BPM: 176

This 2006 track—the band's most successful single in the U.S.—has a driving beat and propelling lyrics, making it easy to pick up your pace and focus in on the task at hand. Or foot, rather. The song is like a mini-workout in itself, with a slower and more subdued midsection to give your legs a break before picking back up and compelling you to fly through the very last second.

Genre: R&B/Soul/Hip-Hop/Rap

BPM: 168

Indie darlings Wavves provide the weirdly haunting refrain – ‘The end is coming, I would race ya, But there's no running, it'll chase ya, death will hunt you down’ – on this propulsive offering from ATLien Big Boi. The song’s trancelike beat and Sir Lucious Leftfoot’s staccato delivery pair up beautifully for a hypnotic mid-run rhythm setter. Just make sure to keep an eye on your flank…

Genre: Classic Rock

BPM: 109

Here’s the thing about ‘Eye of the Tiger.’ If you get into running, you’ll probably think about signing up for a race. Maybe a Thanksgiving Turkey Trot or a neighborhood fun run to start, then a 5K or a 10K, or even a half or full marathon. This is where a runner’s intimate relationship with this song begins. It is basically impossible to run a race without hearing it, whether you’re going 3.1 miles or 26.2. We’re not here to claim this song as a modern musical masterpiece, but it’s going to motivate you to keep going whether you like it or not.

Genre: Dance/Electronic

BPM: 130

Got a punishing hill climb, tricky middle section or lung-busting sprint finish on the horizon? There’s only one song I whack on when I’m facing an especially challenging part of my run. With its relentless, thumping, almost tribal kick drum beat, this 130bpm banger from Canadian techno producer Marie Davidson is a great track to try and keep pace with when it’s time to really push yourself. And her snarling lyrics about relentless, sweaty work – “I don’t wanna see any fake-ass workers, I need real builders” – are like having an especially demanding personal trainer bellowing in your ear. It’s a thoroughly effective combination.

Genre: Alternative/Rock

BPM: 117

It’s not just the title that lands this pulsating, breathless and ultimately soaring cut from The Wall on this list. It’s the fact that the song is perfectly calibrated to a runner’s rhythm, with each thump of Roger Waters’ iconic bassline propelling the body forward. Tellingly, the album ends with a total collapse into delirium and madness following ‘Run Like Hell,’ making this one best played near the finish line.

Genre: Pop

BPM: 128

In the arena of running songs with a motivational message, Britney’s got your back just like a guilt-inducing trainer with rippling abs would: by obnoxiously reminding you ‘no pain, no gain.’ Off 2013's Britney Jean, this single has glimmers of early Britney dance tracks plus an obvious EDM sheen. It's kind of an awful song (though by far the best on the album), but who cares? It’ll help you get those miles in, and remind you what you’re working toward: a hot body, a Bugatti… mostly that hot body. Now get to work, bitch.

Genre: Rap/Hip-Hop

BPM: 171

The first rap to win an Oscar for Best Song, this cut from 2002’s 8 Mile soundtrack is a blast of pure nervous aggression. Singing as B-Rabbit, his character in the movie, Eminem captures a rising rapper’s harsh back-and-forth of anxiety and ambition. (Thanks to a trick of the lyric, a big opportunity to ‘blow’ could also just be a chance to blow an opportunity.) Program the song for later in your run; it’s the ideal fuel to propel you beyond what you think your limits are.

Genre: Alternative/Indie

BPM: 175

Is your pace lagging? Feeling a little drained? Perhaps there's a hill ahead. Don't worry—this much-loved 2003 hit from the Postal Service hits the sweet spot of running cadence. In layman’s terms: let your feet hit the pavement on the beat of this song and you’ll be out of your mid-run funk in no time.

Genre: Rock

BPM: 146

Get into the headspace of Bruce's nameless protagonist: stuck in turnpike traffic with everyone else who's trying to flee the same depressing Jersey town, trying to sweet talk Wendy who's actually probably doing just fine thanks very much. It's about as frazzled and out-of-sorts as the Boss gets, a state of mind that mirrors how you're feeling right before the runner's high kicks in.

Genre: Hip-Hop/Rap

BPM: 90

Some people run for fitness. Others run for fun (really). Regardless of what motivates you to lace up, most runners learn pretty quickly that knocking out some miles on foot is a great opportunity to work shit out in your head. Jay Z’s 2003 track just might give you some perspective on life’s obstacles (blisters, runner’s knee, the law in your rear view mirror—you know, the normal stuff). If nothing else, the beat and the hook make the blocks pass by quickly.

Genre: Hip-Hop/Rap

BPM: 93

Let’s be real for a second – sometimes running can be really boring, especially on days when your plan dictates you need to keep the pace slow. My trick? Whacking a bunch of story songs on a playlist. Generally, they’re a bit more downtempo (so my Garmin can’t shout at me for running above pace), and the narratives keep me entertained. 'DENIAL IS A RIVER' is a perfect example: in dialogue with a therapist alter ego, Doechii tells the story of her career over the last five or so years, her emotions spiking as she snarls ‘I ain’t a killer but don’t push me,’ before hyperventilating her way through some breathing exercises.

Genre: Hip-Hop/Rap

BPM: 106

I am a huge believer in faking it til you make it when running. So, red-faced, wheezy and with many kilometres still to go between me and a nice soak in the bath, I’ll turn to ‘No Effort’ by Princess Nokia. The bouncy beat coupled with the braggadocious refrain “no effort”, which rings throughout the chorus, put some extra pep in my flagging step. By the time she raps “Going everywhere, I’m a track star runner,” I am almost convinced that I am not, in fact, about to die of exercise-induced cardiac arrest.

Genre: Alternative/Indie/Dance/Electronic,

BPM: 99

This, friends, is your sprint song. Philly-based artist Santigold always gets our blood pumping, and in 2011 she collaborated with another, equally badass lady singer, Yeah Yeah Yeahs’ Karen O, to create this beat-heavy anthem. It's got swagger, it's got drive, and it's perfect for busting out a quick half-mile (or for furiously running in place—whichever you're in the mood for).

Genre: Alternative/Indie

BPM: 116

Young Brit Jake Bugg looks like he could be your kid brother. Like he’s almost old enough to taste the glory of a post-run beer—but his first big hit is more associated with Gatorade. It appeared in an ad for the runner’s drink of choice a few years ago, and its driving beat and catchy, scrabbling guitar will easily push you along the road. Short and sweet at under two and a half minutes, it’s a great opportunity for you to pick up the pace a little.

Genre: Alternative

BPM: 120

Just watching Keith Moon drum takes your breath away—it's impossible to imagine sustaining that level of gonzo energy for an entire song, let alone a gig. Slip this opening cut from the Who's 1966 sophomore album, A Quick One, into your running mix and hopefully some of that manic force transfers to your limbs. Bounding along to Moon's splashy racket keeps those knees high, those arms pumping… okay, yes, sometimes we air drum while jogging.

Genre: Reggaeton

BPM: 96

Here comes a blast from the past. This absolute banger by Daddy Yankee has been uniting generations on the dancefloor for two decades, and it ain’t just for the club either. Tie up those trainers, because the high-energy beat, pulsating tempo and infectious rhythm will have you speeding through your 5k in no time.

Genre: Afrobeat/Soul/Disco

BPM: 115

The late, great Manu Dibango’s six-minute classic meets at the intersection of Afrobeat, disco and soul, with its pulsing rhythm proving the ultimate pace-setter, provided you can keep moving without stopping to groove to the earworm of a saxaphone line. And good luck with that: It’s repeated constantly throughout this certified jam. But hey, dancing is a form of cardio too.

Genre: Alternative/Indie/Dance/Electronic

BPM: 67

Sudanese percussionist and Yeasayer, Caribou collaborator Ahmed Gallab jumped out of the solo career starting blocks with this slice of confectionary Afrobeat. "Gotta keep on runnin', runnin'," he sings in a sweet falsetto over funky wah-wah and cassette tape warble. The secret to the best jogging music is that it's interchangeable with great dance music. Nothing Gallab has made in the years since this 2012 debut has matched its irresistibility—but nothing has to. He's earned a place on every running mix.