180 BPM Running Songs and Playlists

A woman running outdoors and listening to music

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Increasing your stride rate or stride turnover can help you improve your running form, increase speed, and reduce your injury risk. The most efficient, elite runners have a high stride turnover of about 180 steps per minute. To help achieve that pace, some runners like to run with music that has 180 beats per minute (BPM) so their stride is in sync with the music.

Studies have shown that around 165 steps per minute is optimal for novice runners, so the beat of many of these songs may be a bit faster than a steps per minute range you are comfortable with. Nonetheless, they can still be enjoyed as part of your run, even if the beats don't perfectly match your stride.

Here are lists of running songs that are all around 180 BPM. Browse through these playlists from different genres including pop, rap/hip-hop, country, and rock.

Hip-Hop/Rap 180 BPM Playlist 1

  1. "Hey Ya!" OutKast
  2. "N.Y. State of Mind" Nas
  3. "Runnin' (Dying to Live)" Tupac with The Notorious B.I.G.
  4. "Izzo (H.O.V.A.)" Jay-Z
  5. "Dead Presidents II" Jay-Z
  6. "Git Up, Git Out" OutKast
  7. "Jesus Walks" Kanye West
  8. "The World Is Yours" Nas
  9. "Gangsta's Paradise" Coolio
  10. "Damn It Feels Good to Be a Gangsta" Geto Boys
  11. "Keep It Rollin'" A Tribe Called Quest
  12. "I Ain't Mad At Cha" 2pac and Danny Boy
  13. "P.I.M.P. (Snoop Dogg Remix)" 50 Cent
  14. "Ya Mama" The Pharcyde

Pop 180 BPM Playlist 1

  1. "I Would Die 4 U" Prince
  2. "Underneath your Clothes" Shakira
  3. "Affirmation" Savage Garden
  4. "Gypsies, Tramps and Thieves" Cher
  5. "Don't You Just Know it" Captain Jack
  6. "Turning Japanese" The Vapors
  7. "Dancing With Myself" Billy Idol
  8. "Pieces of Me" Ashlee Simpson
  9. "Remember the Words" Ace of Base
  10. "Livin' La Vida Loca" Ricky Martin
  11. "Complicated" Avril Lavigne

Classic Rock 180 BPM Playlist

  1. "Runnin' Down a Dream" Tom Petty
  2. "Oh Darling" The Beatles
  3. "Modern Love" David Bowie
  4. "Don't Stop me Now" Queen
  5. "Here Comes My Baby" Cat Stevens
  6. "Life Is a Highway" Tom Cochrane
  7. "Tusk" Fleetwood Mac
  8. "Every Little Thing She Does Is Magic" The Police
  9. "Message in a Bottle" The Police
  10. "Bright Side of the Road" Van Morrison
  11. "Paradise by the Dashboard Light" Meat Loaf
  12. "Jack and Diane" John Cougar Mellencamp
  13. "I Want It All" Queen

Hip-Hop/Rap 180 BPM Playlist 2

  1. "'03 Bonnie & Clyde" Jay-Z with Beyoncé
  2. "Can I Get A... (Soundtrack Version)" Jay-Z with Amil and Ja Rule
  3. "Get Em High" Kanye West with Talib Kweli and Common
  4. "In da Club" 50 Cent
  5. "Definition" Black Star
  6. "Memory Lane (Sittin' In Da Park)" Nas
  7. "In the Summertime" Shaggy
  8. "Irreplaceable" Beyoncé
  9. "Lose Yourself" Eminem
  10. "Umbrella" Rihanna with Jay-Z
  11. "Ghetto Pop Life" Danger Mouse and Jemini The Gifted One
  12. "Karma" Alicia Keys
  13. "Passin' Me By" The Pharcyde
  14. "Break You Off" The Roots

Country 180 BPM Playlist

  1. "Good Run of Bad Luck" Clint Black
  2. "Just Don't Happen Twice" Kenny Chesney
  3. "Chattahoochee" Alan Jackson
  4. "Goin' Through the Big D" Mark Chesnutt
  5. "Our Song" Taylor Swift
  6. "Standing Out in a Crowd" Trisha Yearwood
  7. "American Child" Phil Vassar
  8. "Bing Bang Boom" Highway 101
  9. "It's a Little Too Late" Mark Chesnutt
  10. "Carry On" Pat Green
  11. "Boogie Back to Texas" Asleep at the Wheel
  12. "The Girl You Left Me For" Deana Carter

Hard Rock 180 BPM Playlist

  1. "I Only Want You" Eagles of Death Metal
  2. "Monkey Wrench" Foo Fighters
  3. "Alone Again Or" The Damned
  4. "The Reason" Hoobastank
  5. "Breaking the Law" Judas Priest
  6. "Rock and Roll" Led Zeppelin
  7. "Neat Neat Neat" The Damned
  8. "Pink" Aerosmith
  9. "The Boys are Back in Town" Thin Lizzy
  10. "Collection of Goods" Collective Soul
  11. "Suzanne" Journey

Pop 180 BPM Playlist 2

  1. "The Sign" Ace of Base
  2. "Show Me the Meaning of Being Lonely" Backstreet Boys
  3. "Mambo #5" Lou Bega
  4. "She's Been Good To Me" Marc Anthony
  5. "The Boys of Summer" Don Henley
  6. "Truly, Madly, Deeply" Savage Garden
  7. "If I Had a $1,000,000 Dollars" Barenaked Ladies
  8. "Head Over Feet" Alanis Morissette
  9. "Breakaway" Kelly Clarkson
  10. "Bye Bye Bye" NSYNC
  11. "Love Is a Battlefield" Pat Benatar
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Article Sources
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