Article written by Niki Dobbyn

We listen to music in our cars, our desks and while we work around the house. We listen to music to enhance our moods, whether it be for a romantic evening, an exciting party or to relieve stress before bedtime. It seems like there is a type of music for any occasion, but how can music help in your physical training? First and foremost, music can be an amazing inspiration for a workout. If you have the right workout, the right equipment and the right songs, you can complete your workout feeling like a million bucks!

There are several ways to set up your workouts so that your music can help you achieve your training goals. First, pick a device that will not interfere with your workout. Be sure that the ear pieces will stay on your head so that you do not have to take time away from your workout readjusting them. TriathaNewbie.com recommends MP3 players because you can program the song list and they are light in weight. There are MP3 players for runners and MP3 players for swimmers. Bikers are not encouraged to wear headphones where they are training on the streets among traffic and can suffer serious injury by impairing their senses. Second, decide which songs inspire you and download them onto your MP3 players.

Try to set one of your play lists so that the first four or five songs are slow and help you transition your mind and body into workout mode. Spend this 10 minutes stretching and focusing on your training goals. To stretch out the back of your legs, sit on the floor with your legs spread. Reach towards your left foot with with both of your hands and push your chest towards your left knee. Hold the stretch in place once you feel the underside of your leg stretching. Repeat on your right side and middle. Once you've done that, bend your knees and pull your feet towards your groin. This will stretch out your groin area. When you feel your groin stretching, stop the stretch and hold it there. If you are more limber, rest your hands on your feet and use your elbows to push your knees towards the floor. Remember to hold the stretch in place as soon as you feel the stretch to avoid injury. To stretch out your upper leg, stand up and hold onto the wall with one hand. Bend your left knee and grab your foot with your left hand. Keep both knees next to each other, not allowing one to drift out to the side. Then repeat with your right leg. To stretch out your calf, put two hands on the wall with your feet side by side and stretch one leg out behind you, keeping your heel on the floor. The leg closer to the wall should be bent and the other leg should be straight out behind you with your heel on the floor.

To stretch out your upper body, take your right hand and reach towards the back of your neck. Take your left hand and pull your elbow towards your head nice and easy. Hold the stretch once you feel it pulling a bit. Repeat the stretch on the other side. To stretch out your neck, try to rest your left ear on your shoulder. When you feel the other side of your neck stretch, hold it. Repeat it on the other side. To stretch out your upper back, stand with your feet shoulder width apart and reach your arms in front of you bending slightly at your waist. Round your back as though you were hugging a big barrel. To stretch out your chest, keep the same foot stance but reach your hands behind you and try to touch them together. Remember to never strain your muscles. When you feel the pull, simply hold the stretch right there and focus on the music for 20-30 seconds.

			TriathaNewbie's Top 10 Speed Songs:
			1) Kryptonite 3 Doors Down 2) My Own Worst Enemy Lit 3) Dreams Van Halen 4) I Don't Wanna Be Gavin DeGraw 5) I Will Survive Gloria Gaynor 6) Barrel of a Gun Guster 7) Cold as Ice Foreigner 8) Hold on Loosely .38 Special 9) Runaway Bon Jovi iTunes Playlist: Mini-Tri iTunes Playlist

The second phase should consist of four or five songs (lasting 10 minutes) that have a beat that roughly coincide with your warm-up stride or stroke. You want to use the beat to pace your body. If you are running, you may want to start out with shorter strides and move towards longer strides. If you are swimming, use this warm up time to stretch out your body and get used to the water. Take long arm strokes and roll your body to the beat. This part of the workout is to get your body ready for the main set. Let the music get you excited...ready go!

The third phase should have songs that absolutely pump you up! Depending on the distance and goal of your workout, you can rotate songs that help you keep a long distance pace or you can program songs that incorporate sprints. For a distance run or swim, pick songs that will help you keep your pace and throw in a short fast song for a mid sprint. You can begin to lose yourself in the music at points which will keep those thoughts of fatigue or boredom at bay. If you are sprint training, pick songs that have a fast beat. Rotate them with slower songs for interval training. You can be creative with your song lists depending on what kind of workout you'd like to have, however this part should be the toughest part of your workout.

The fourth phase is your warm down. Like your warm up, it should have four or five songs with a slower beat that will slow your body and heart rate down. You should never stop working out directly after a main set. Let your mind relax while your body naturally warms down with the beat of the music.

Lastly, you should have four or five songs that are soothing where you can stretch out and think about how great your workout was! Use some of the stretches mentioned above and just enjoy the time alone relaxing after a great workout.