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初跑者计划 | 合适的音乐，可以让你受伤更少，跑的更快！

原创 2016-04-11 咚小姐 咕咚跑

什么音乐适合跑步听？

如果你认为

跑步只听自己喜欢听的

跑步只听节奏感很强的

跑步只听朋友们推荐的

没有那么简单！

跑步时听音乐是大多数跑友的习惯，以此来填充枯燥的机械运动时间，但很多跑友都不知道，正确的选择跑步音乐，不仅能提高你跑步的效率，并且能大大降低你受伤的几率！

首先给大家介绍一个神奇的数字

180

在这里我们要引入一个概念，叫做“最优步频“。在运动研究员长时间的调查和研究中发现，世界顶尖马拉松选手在跑步时步频均在180左右，也就是每分钟迈出180步，这个步频被称为效率最高的步频。下面给大家看一段徐国锋教练对于不同步频的实践展示，直观的阐述了180BPM为何会成为“最优步频”。

https://v.qq.com/txp/iframe/player.html?vid=a018071bzi5&width=500&height=375&auto=0

怎样控制自己的步频？

职业选手训练时，经常会使用节拍器进行步频训练，但是单一的滴答声对于日常慢跑来说，确实略显枯燥。这时我们一般会选择180BPM的音乐来进行对步频的控制，使你原本觉得乏味的摆臂甩腿，变得即有趣，又科学！

180BPM歌单推荐

Hip-Hop/Rap 180 BPM Playlist 1
1. Hey Ya! – OutKast
2. N.Y. State of Mind – Nas
3. Runnin' (Dying to Live) - Tupac and 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. Gangster'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. Running 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 Petty
7. Tusk - Fleetwood Mac
10. Every Little Thing She Does is Magic – Police
11. Message in a Bottle - Police
12. Bright Side of the Road - Van Morrison
13. Paradise by the Dashboard Light – Meatloaf
14. Jack and Diane - John Cougar Mellencamp
15. I Want it All - Queen

Hip-Hop/Rap 180 BPM Playlist 2
1. '03 Bonnie & Clyd - Jay-Z
2. Can I Get A... (Soundtrack Version) - Jay-Z
3. Get Em High - Kanye West, Talib Kweli and Common4. In da Club - 50 Cent
5. Definition - Mos Def and Talib Kweli
6. Memory Lane (Sittin' In Da Park) - Nas
7. In the Summertime - Shaggy
8. Irreplaceable - Beyonce
9. Lose Yourself - Eminem
10. Under my Umbrella - Rihanna w/ JayZ
11. Ghetto Pop Life - Danger Mouse and Jemini
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. Going Through the Big D - Mark Chestnutt
5. Our Song - Taylor Swift
6. Standing Out in a Crowd - Trisha Yearwood
7. American Child - Phil Vasser
8. Bing Bang Boom - Highway 101
9. It's a Little Too Late - Mark Chestnutt
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 Zepplin
7. Neat Neat Neat - The Damned
8. Angel and 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 Million Dollars - Barenaked Ladies
8. Head Over Feet - Alanis Morissette
9. Breakaway - Kelly Clarkson
10. Bye Bye Bye - N' Sync
11. Love is a Battlefield - Pat Benetar