The iTunes Running/Walking Workout

05 Jan

I went for a run tonight with no set direction or distance. I wanted to get in a run since I missed my workout due to an extended phone call with a client. Normally I would set my Nike+ iPhone app for a specific distance (e.g. 3 miles, 5k or longer) or I would run for a specified amount of time, say, 30 minutes on a lunch break or over an hour on a training run.

Tonight was different.  So, I used a different strategy for my workout… an iTunes workout.

The workout came to me a year or so ago when I was running on the beach at Isle of Palms, South Carolina.  My usual routes include either a right hand turn out of the beach house toward Breech Inlet or a left hand turn toward Wild Dunes.  These are very good early morning runs, however I needed extra motivation because I had seen the terrain multiple times.

Ergo, the iTunes workout… it’s easy and anyone with an MP3 player full of songs can do it… run to the fast songs and walk to the slow songs.  Simple.  I know.  But very useful and fun!


  1. Walkers:  Play the music… when Metallica’s Fuel comes on the player, walk fast.  When Jack Johnson starts playing, slow down and catch your breath.
  2. Joggers:  Again, play the music… fast songs mean a run and slow songs mean a walk
  3. Runners:  Yep, play the music… hard charge for the fast songs and slow jog for the slower ones.

Ok… this is not going to win you the Ironman Triathlon but it is a fun way to mix up your workout.  Just wait until you run hard for the 4:27 of Buckcherry’s Highway Star only to slow down for 3:12 while Jack Johnson makes Banana Pancakes only to run your tail off for 6:16 of Guns n Roses’ You Could be Mine.

You may wind up with three slow songs back to back to back only to be slapped in the face with multiple fast songs… the key is to play directly from the music library and not by artist or manually-constructed playlist.

Make your running or walking fun… that is the only way you will truly enjoy it!

PS – you get to decide which songs are fast or slow (no in-betweens).  Don’t cheat yourself!


Posted by on January 5, 2013 in Running, Writing


Tags: , , , , , , , , ,

4 responses to “The iTunes Running/Walking Workout

  1. daytrippergirl1974

    February 28, 2013 at 12:33 pm

    My heavy metal laden playlist may attempt to kill me today.

    • darronmeares

      February 28, 2013 at 12:37 pm

      Just make sure you have some power ballads to give yourself a breather!

      • daytrippergirl1974

        February 28, 2013 at 12:45 pm

        I’m not a runner. Sadly, I haven’t even been a walker lately. I’m gonna force myself to do it, though. I’m going to try your approach. It may just work!

      • darronmeares

        February 28, 2013 at 12:52 pm

        It’s also very effective for a walking workout. Use it to build up to a jog, then the run.

        You have to start with that first step!


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