Race Day Walking Playlist
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The busiest race season of the year is almost here! Who’s preparing for a big race?
I absolutely love race days. There’s just something about the energy of the crowd that makes me nervous and excited and so ready to get started. But no matter how exciting race day may be, I sometimes need a little extra boost to keep pushing myself, mile after mile. So I’ve put together this playlist full of the most motivational, the most upbeat, the most danceable songs I know. These are the songs that can get me up and moving even on the sleepiest of Monday mornings. So whether you’re lining up for a race—or you just need a little help getting through your Monday morning miles—this playlist is sure to have you singing and dancing your way through your walk.
A little more about the playlist:
I’ve included a number of different ways to listen. I’ve got YouTube videos posted below. If you want to download the MP3, I’ve also got links to find them on Amazon. Or you can listen to the whole thing by playing the Spotify playlist.
For each song in this playlist, I’ve listed the beats per minute, the pace (in minutes per mile) that you’ll be walking if you’re walking to the beat, and the number of steps that you’ll take during the song if you keep up that pace. We’ll start with an easy pace and work our way up, finishing with a cool-down. The songs here eventually build up to a pretty brisk pace, but take it at a pace that works for you—whether that means moving faster or slower. You’re totally allowed to dance and sing your way through this playlist, too (in fact, it’s almost guaranteed). For this playlist, I’ve added a few extra tracks than normal—to keep you going through a full 5k. If you follow the pace of each song, you’ll be over 7,000 steps (or around 3.5 miles) by the time you reach the end.
1) “Good Morning” by Max Frost
Whether you’re hitting the trail for a morning walk or crossing the starting line of a race, it’s important to pace yourself. Race day is super exciting, and you’ll be starting with people of all paces—and the sheer adrenaline might have you starting out faster than your usual pace. This is what you don’t want to do—because it means you’ll burn out before the end of the race. So, as with any of my playlists, we’re starting with a warm-up song.
While this song may have an easier pace, though, it’s the kind of song that will get you pumped up and ready to take on any challenge that race day throws your way.
Find it on Amazon
Beats per Minute: 89
Pace: 22:28
Steps: 228
2) “Galvanize” – The Chemical Brothers
Years ago, my husband came home from a work conference with this song in his head—because it had been the theme song of the conference. I don’t know if it helped my husband and his coworkers get out there and program some top-notch software, but whenever I hear this song, it always gets me pumped up.
Beats per Minute: 104
Pace: 19:14
Steps: 466
3) “Walk This Way” – Run-DMC feat. Aerosmith
A walking race day playlist just wouldn’t be complete without this classic track. I consider this song my walking theme song—and I often wear my “Walk This Way” shirt when I’m out on the trail.
Listening to this one gives me a little extra swagger in my step. And if you ever hear me shrieking along with Steven Tyler on the race course, please join in, so I don’t look too ridiculous. Thanks.
Beats per Minute: 105
Pace: 19:03
Steps: 543
4) “Elevation” – U2
As a long-time U2 fan, I can’t help but sing along with Bono whenever this upbeat track starts playing. It’s a good one to help you elevate your pace—and your heart rate—and keep you moving on race day.
Find it on Amazon
Beats per Minute: 110
Pace: 18:11
Steps: 325
5) “Uptown Funk” – Mark Ronson feat. Bruno Mars
There’s a reason why this song won a ton of awards and seemed to stay in heavy rotation on all of the radio stations for years: because listening to it just makes you happy. Whenever it starts playing—whether you’re at a wedding reception or in the middle of a race—it’s guaranteed to get you moving and grooving.
Don’t believe me? Just watch.
Beats per Minute: 115
Pace: 17:24
Steps: 518
6) “Don’t Stop Believin’” – Journey
Not every race goes smoothly. Whether it’s your first race or your fifty-first, there might be a time when you hit the wall. And that’s when this song comes in handy. This song is the ultimate in motivation. If it helps, feel free to sing along—and get everyone around you to sing with you, too.
Beats per Minute: 119
Pace: 16:48
Steps: 498
7) “Groove Is in the Heart” – Deee-Lite
Whenever this funky dance classic comes on, you’ve just got to dance along—or at least pick up the pace on your morning walk. It’s such a whimsical song—complete with slide whistle—that it’s sure to put a smile on your face, even if the race course just threw in a surprise hill.
Beats per Minute: 122
Pace: 16:24
Steps: 472
8) “Hit Me with Your Best Shot” – Pat Benatar
Sometimes you just need a little extra motivation to push through to the end of the race. And sometimes you just need a little extra Pat Benatar. This tough-chick classic always reminds me that I can take whatever race day throws at me.
Beats per Minute: 127
Pace: 15:45
Steps: 362
9) “Canned Heat” – Jamiroquai
In case you haven’t noticed, I designed this playlist to be loaded with fun songs that make it impossible not to sing and/or dance along. Just when you come to the end of one of these upbeat, motivational, danceable tracks, another one follows right behind it, and the fun continues.
And when this song comes on, you know you have no choice but to get down, down, down, down…
Beats per Minute: 128
Pace: 15:38
Steps: 703
10) “U Can’t Touch This” – MC Hammer
When my daughter was little, I taught her to say “Hammer time!” whenever I said “Stop!” We’d watch the video together, and she’d marvel at the dance moves and laugh about the Hammer pants.
No matter what Hammer says, though, don’t stop in the middle of the race. He would want you to keep going and cross the finish line with style and swagger.
Beats per Minute: 133
Pace: 15:02
Steps: 570
11) “Love Shack” – The B-52s
The B-52s have produced so many fun-filled singles through the years—but this one will always stand out as a dance party staple. Whenever this one comes on the radio, I always have to turn it up and sing along—and, to my daughter’s credit, she just humors me.
Beats per Minute: 134
Pace: 14:56
Steps: 717
12) “Mony Mony” – Billy Idol
I put this one on the playlist with a word of caution: remember what you used to scream out while this song played back at college parties? You might want to refrain while you’re in the middle of the race. This is a family event, after all.
Beats per Minute: 135
Pace: 14:49
Steps: 675
13) “Happy” – Pharrell Williams
This is one of those songs that I’ll play on a Monday morning when I’m just not feeling it. It doesn’t matter what’s happening around me or how tired I may be. When this song comes on, I can’t help but smile and dance along—so it’s sure to give you a much-needed burst of happy energy on race day, too.
Beats per Minute: 160
Pace: 12:30
Steps: 621
14) “Hey Ya” – Outkast
Guess what! It’s cool down time! Once you cross the finish line, get that medal and that free banana and celebrate your achievement! You got out there today, and you did it—and I’m super proud of you! Now take a whole lot of pictures and let everyone know how awesome you are!
And while you’re at it, be sure to shake it like a Polaroid picture.
Beats per Minute: 80
Pace: 25:00
Steps: 313
Total Time for Today’s Workout: 59:21
Total Steps: 7,011
You did it! You made it through the whole race day playlist! If you were keeping up with the beat, you’ve gone more than 7,000 steps—or around 3.5 miles! If you’re participating in a longer event, restart that playlist and keep rocking through the tracks until you’ve crossed the finish line.
Which of the songs on this playlist are your favorites? And which other fun, upbeat, and absolutely irresistible songs would YOU add to the race day playlist?
