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There’s something special about Spring running: the sun starts to stay out longer, the air feels fresh, and the miles feel just a little lighter. But if you’ve ever found yourself out on a long solo run, counting down the minutes and wishing for something, anything, to make the time go by faster, I can relate.
Key Topics Included in this Post
What to Listen to While Running
When it comes to what to listen to while running, it’s truly personal. Some people love specific types of music with high beat counts or something they can sing along with. Others might listen to audiobooks to pass the miles. Personally, I needed something to keep my mind busy and listening to a podcast while running felt like someone was having a conversation with me.
Are Podcasts Good for Running?
I first started running to podcasts during pandemic marathon training since I was logging hours of miles on the road alone. I found music playlists overstimulating since the songs are short and my adrenaline was in full swing. A good podcast made me forget about how far I had to run. It made me look forward to my long runs to continue the story.
Now, if I’m running miles alone, podcasts are part of my long run essentials. They turn solo miles into time well spent, whether I’m getting lost in a true crime case, sucked into a story, or picking up a little running inspiration.
If you’re looking for something new to queue up for your Spring running miles, here are my favorite podcasts for long runs, plus a few tips on picking the best one for your workout.
Why Podcasts Are Perfect for Long Runs
If you’re training for a half marathon or marathon, you probably already have your long run routine down: your favorite shoes, your go-to fuel, your tried-and-true route. But if you’re used to running while listening to music, you might find that switching to podcasts can make long runs feel easier (and dare I say, fun?).
Why Podcasts are Good for Running
Here’s why I love podcasts for running:
- They Make the Miles Fly By – A great story or deep conversation keeps your brain engaged, so you don’t spend your run thinking about how many miles you have left.
- You Can Learn Something New – Long runs are the perfect time for educational podcasts for runners, from psychology deep dives to fun facts you’d never think to Google.
- They Help with Pacing – Unlike music, which can push you to speed up and slow down, podcasts can help keep your effort steady, which is perfect for easy jogs or marathon training.
- It Feels Like Company on Solo Runs – Some podcasts feel like chatting with a friend, which is exactly what I need since I’m used to running in a group situation.
How Podcasts Kept Me Company During Solo Distance Running
Back in 2020, when races were canceled and running felt more like a solo sport than ever, I turned to podcasts. This was my first time training for a marathon completely alone (I had this idea to run a DIY marathon in place of my NYC charity race) and I needed something to occupy my time since I really didn’t have much else on my plate.
Good Podcasts for Running
I started running with podcasts and suddenly my longest training runs felt like deep conversations with fascinating people. I just ran, listened to these compelling stories, and let the stories take me somewhere else.
Even now, as I step into Spring running season, I love coming back to some of the same podcasts that got me through those lonely miles with a few new additions I’ve subscribed to over the years.
Running Safety Tips for Women
Before we jump into this list of podcast recommendations, it is important to address female running safety tips. When you are running with headphones, here are some running tips for women:
- Consider Using Bone Conduction Headphones – Bone conduction headphones are growing in popularity. They work by transmitting sound through your cheekbones instead of your eardrums. These headphones send sound waves through small vibrations to the side of your head to pass sound directly to your inner ear via your bones. This means your ears stay open, allowing you to hear ambient sounds. They’re perfect for running, cycling, or working out safely in busy environments. And they’re especially useful for people with certain types of hearing loss or those who don’t like the feeling of earbuds. This pair from Kinglucky is open ear and really affordable.
- Run With Sound Transparency – If you run with traditional headphones, consider turning on sound transparency and running with one earbud in so you have a grasp on cars, bikes or other people on your path.
- Keep the Volume Low – This will help hear traffic people or any other hazards.
- Get a Mini Clip-on Speaker – If you don’t want to cover your ears, I use the clip-on wireless mini speaker from Noxgear. It’s lightweight and can clip on to your clothes. It also has a magnetic option, which is great for the fridge if you’d like music while handling your meal prep.
Safety Devices for Runners
In addition to these considerations for listening to podcasts while you run, you may want to add running safety gear to the mix when running solo. I run with a personal safety alarm from Elos. It’s loud, easy to hook onto my clothes to pull and release the alarm. While I hope I never need to use it, it’s nice to have it with me.
The Best Podcasts to Listen to While Running
Whether you’re in the mood for an edge-of-your-seat story, something light and entertaining, or a dose of running motivation, I’ve got you covered.
Thought-Provoking Storytelling Podcasts
Some runners like to use their long runs to train their legs—I like to get lost in a story. These are the best storytelling podcasts.
- Reply All – The premise of this podcast is stories about the internet, but after a few episodes, it is more about how the internet connects us as humans. There is a two-part episode I’ve been thinking about for years, episode 102, Long Distance, that’s incredible. It’s a deep dive into computer repair scams you have to check out. I also loved their short series called the Scaredy Cat Horror Show, where they revisited horror movies (I don’t love horror movies but found these episodes very entertaining during the pandemic).
- Search Engine– If you love Reply All, this podcast feels very similar (it’s also hosted by PJ Vogt). This show answers the most weird and fascinating questions you’ve always wondered about but never thought to ask. Perfect for curious runners who love random knowledge. I personally loved listening to l the episode on the Berghain nightclub while training for the Berlin Marathon. There’s also an episode on the chicken bones on the sidewalks that lives rent-free in my head.
- Heavyweight – Full disclosure, this one might make you emotional but it is so good. This heartwarming podcast is about the personal stories of people who want closure on specific moments in their lives. While it sounds really serious, the tone is really balanced by how goofy and genuine the host, Jonathan Goldstein, is while narrating compelling stories. These inspiring stories are so touching. Also the episode, Gregor, includes Moby (not just the guy who is everyone thinks is Moby from How I Met Your Mother).
True Crime Podcasts for Running
If you love a story that pulls you in and doesn’t let go, these true crime podcasts for long runs will keep you completely distracted from the miles.
- In the Dark (Season 2) – This investigative journalism series follows the case of Curtis Flowers, a man tried six times for the same crime. I listened to this during pandemic marathon training and it kept me engaged in the story. It also helped that there were so many follow-ups to keep the story going.
- Serial – While you’ve probably already heard this popular podcast series, I found re-listening while running to be a different experience. Also, did you know they produced several seasons and multiple spin-offs? The cadence, storyline and soundtrack are distracting enough to listen to on the longest run.
- Crime Show – Every episode is a new story and this one particular story has stuck with me for years. Once you listen, you’ll never listen to this one famous ’90s dance track the same.
Podcasts for Runners
Looking for running motivation to get you through marathon training? Try running podcasts to help get you motivated.
- Run, Selfie, Repeat– Hosted by running coach Kelly Roberts, this podcast is all about pushing past self-doubt and finding joy in the messy, imperfect side of running. She also includes awesome training tips. Kelly is working through her own running journey with “BQ or Bust” to qualify for the Boston Marathon and is the founder of the Bad Ass Lady Gang running club. Her ability to connect to the running community is next level, thanks to her vulnerability. If you ever feel like you don’t feel like a runner because you don’t think you “look” like a runner, this one is for you.
Best Podcast for Easy Going Miles
Sometimes, you just want to zone out and have fun on a run. These are my go-to lighthearted podcasts for easy runs when I want something that feels effortless.
- She’s All Bach – I’ve been a fan of this show since it launched! The Bachelor was an easy conversation starter with the team at a previous job, so I started watching the Bachelor franchise to keep up with the conversation. I love the true fandom of this show and also how at the same time, “it’s not that deep.” They’ve also added segments for pop culture topics outside of the Bachelor franchise. Highly recommend this one!
- Mystery Show – A quirky, lighthearted take on solving small, everyday mysteries (things you can’t look up on Google. While it was very short-lived (a single six-episode series), it’s worth every single minute. All of the “investigations” are incredibly wild and the stories are so engaging. It breaks my heart that there is only one season, but it is worth your time.
Which Podcast is Best for Running?
Looking for the best option? While all of these options are my personal favorites, it might come down to what type of run you have for that particular day.
- For marathon training? Pick long-form storytelling podcasts that will keep you engaged for miles.
- For easy jogs? Try something fun! Lighthearted podcasts for running help shake out the stress of the day.
- For motivation? Running and mindset podcasts can remind you why you love the sport.
What Do You Listen to When Running?
I want to hear from you! What’s your favorite podcast for long runs? Drop your recommendations in the comments so we can all add to our listening list!
And if you’re looking for more ways to make your Spring running miles even better, check out these posts:
Happy running and happy podcast listening! Do you have a go-to podcast for your long runs? Drop them in the comments! I’d love to discover something new!
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