Music can be a powerful motivational tool for runners. With the advent of small MP3 players (with no moving parts to jog about!) it is now very easy to take our favourite sounds (including podcasts) on the run with us. We make our own playlists of songs we like, or ones that have meaning for us. We can however now utilise the latest scientific research to help us to use music to its maximum effect. On Mile 020, Dr Costas Karageorgis from Brunel University in London explains how through his world leading research we can all select better music for our runs.

Dr Karageorgis (above) is one of the world leaders in this area of research and explains how his studies have shown that the correct music can increase exercise output by 15% at the same time as our believed exersion falling by 10%. Dr Karageorgis was also previously an accomplished athlete and has worked with many established and rising sports stars.

I discuss all this with Dr Costas, and also tell how (whilst I shelter from the rain during a run) you can link your pace to music. I also talk about some online resources that can help you work out what music will best fit you and check the BPM of your own music library.

We discuss what unexpected track Haille Gabrselassie uses to motivate him in training, some other famous uses of music in sport, and even if you dont listen to music during your run how you can still use music BEFORE a run to good effect.

We talk about Run to the Beat www.runtothebeat.co.uk a recent event in Greenwich London, that linked music and a 1/2 marathon. Dr Costas programmed the live music for this.

Music on today’s show courtesy of the podsafe music network at music.podshow.com is:

• Summers Day - Amb26 (A Mile with Me theme)
• Secret of Sound - Polished Chrome
• The Music - David Usher
• Reasonings in Dub - Messian Dread

Links www.runtothebeat.co.uk Check out some of the science and register for next year! http://www.run2r.com/running-music-store.aspx - Running to Rhythm. Check out the BPM calculators and links to software downloads www.runcast.tv for the video showing where I run, the church in the pictures is where I am sheltering in the porch http://www.collegehumor.com/video:1731941 check out Pachelbels Canon sketch by Rob Paravonian http://www.robprocks.com/ … and other great satirical songs by Rob, at his website and blog

www.amilewith.me.uk my website SteveChopper - on Twitter Chopper - on Runcast.tv chopper@amilewith.me.uk Dont be shy to email me with any comments on this or other episodes!

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Hi everyone, here is the fixed version of a short video podcast with some clips and photos of where I live on the south coast of England.

Most of the pictures are from the cliff tops and beaches of the 8 miles of sand in the connected towns of Bournemouth, Poole and Christchurch. Theres also a little video clip from the top of Hengistbury Head south of Christchurch, a favourite running spot, scene of the Ironman podcast. We pan round from The Solent looking across to the Isle of Wight, across Mudeford Spit -a sand bar. and across the quite harbour of Christchurch. Theres also a couple of pictures of Christchurch Priory and the castle and well as kite surfing in Poole Harbour .. the second largest natural harbour in the world.

I hope you enjoy, theres a bigger version on www.runcast.tv dont forget to check that site out which features great videos from runners around the world

Next podcast is out in a few days , with an interview with the world leading authority on using music as sports motivation.

Cheers

Steve

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As any salesman knows, there is nothing as powerful as silence, and silence plus an image can convey more than many pages of text.

In Mile 019 of the A Mile with Me podcast, we will discuss the story of Tommie Smith who I met a few weeks ago at a charity event. Tommie took his platform and moment in time to make a stand for human rights, a stand for which he was to pay a heavy price. Olympic Champion and holder of 11 track and field World Records simultaneously by the age of 24, his stand at the 1968 Olympics led to a life of death threats. 40 years on there are many who hate him for this, but still more who have come to realise the importance of what he did and its resonance today.

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