Jedno z pierwszych pytań, które pada od osób stojących przed swoim pierwszym wyjściem na dwór jest „masz jakąś fajną muzę do biegania?”. Niestety zawsze mam z tym pytaniem problem. Dzisiaj chciałbym Wam po troszku wyjaśnić temat. Zacznijmy więc 🙂
Rola muzyki
Zacznijmy od ustalenia najważniejszego. Po co Ci ta muzyka? Powodów jest wiele:
- Dla uprzyjemnienia biegu
- Dla zagłuszenia oddechu
- Dla zagłuszenia kroków (dla mnie najważniejszy)
- Dla zajęcia głowy (żeby nie myśleć o wysiłku)
- Dla umilenia czasu (że niby zdążysz się znudzić)
- Dla lepszej koncentracji
- Dla większego powera
Power Song
No właśnie. Power Song. Utwór przy którym dostajemy kopa i chcemy dać z siebie jeszcze więcej. Ba, chcemy, możemy więcej. Tu jest miejsce w którym zaczyna się gryźć rzeczywistość z tym, co nam się wydaje bo „wszyscy tak mówią”.
To nie jest tak, że jak odpali Wam się The Eye of a Tiger, to nagle macie więcej energii. Nie, nie przybędzie Wam energii patrząc od strony technicznej. Jeśli nie zjecie batona to nawet sam rocky biegnący obok, nie da Wam energii..
Co zatem robi taki utwór? Jak to jest, że biegnąc w Biegnij Warszawo i zdychając od 5 na 8 kilometrze włączył mi się „Acid Rain” od Liquid Tension Experiment i nagle po kilometrze zdychania ruszyłem z kopyta robiąc 2 ostatnie kilometry najszybszymi?
It’s in your head.
Człowiek jest zdolny do rzeczy, o których nie myśli na co dzień. Dlaczego tak emocjonalnie reagujemy na reklamy sportowe takie jak Find your Greatness? Bo dobrze nam się kojarzą. Kojarzą nam się z trybem, w którym jesteśmy bohaterem filmowy który albo teraz przyciśnie albo skończy twarzą na ringu i przegra ze swoim odwiecznym wrogiem – słabością. Tego nie chcemy. O nie. W naszym filmie nasz bohater gdy pojawia się ta piosenka, on wtedy widzi przed oczyma wszystko to, co sprawiło, że jest teraz tu gdzie jest, że biegnie, że walczy, że robi to przeciwko tym wszystkim zbędnym kilogramom, że biegnie na przekór tym krzywym spojrzeniem koleżanek, że wyciska na przekór temu chudemu słabemu chłopcu, którym kiedyś był czy też po prostu tęskniąc za możliwość zabawy ze swoimi dziećmi dłużej niż 10 minut po których dostaje zadyszki i stan podwyższonego ryzyka zawału… Tego nam trzeba. Muzyki wojennej… tylko jakiej?
Rookie Mistake
No i teraz przechodzimy do puenty tego wpisu. Gust to jedno ale jak mówię „no nie podpowiem Ci bo musisz znaleźć coś, co Tobie podejdzie” w odpowiedzi dostaję „no dobra, a czego Ty słuchasz?” i głupieję.. czemu? Bo wiem jaka będzie reakcja.
Widzisz, ja przeszedłem przez wszystkie fazy biegacza-słuchacza. Fazę bez muzyki odpuściłem bo ją zostawiam dla tych, którzy się spieszą na podium.
Pierwsza to ta, w której wszyscy popełniamy ten sam błąd. Bierzemy coś mocnego, coś co nas nakręca wykręca i w ogóle JEB JEB JEB w ucho. Problem w tym, że z tej fazy ciężko jest wyjść „świadomie”. Widzisz, to JEB JEB JEB robi dwie rzeczy. Pierwsza – zagłusza Twój oddech (a raczej Twoje próby panicznego łapania oddechu jak już nic w środku nie funkcjonuje tak jak powinno) i kroki (więc nie słyszysz każdego jednego tąpnięcia o ziemię niczym stado słoni biegnące na darmowy zabieg czyszczenia trąby). Przez to zagłuszanie pozwala nie myśleć o wysiłku.. Drugą rzecz jednak jaką robi ta głośna muzyka jest… męczenie Ciebie. Ona Cię nakręca, pcha i tak naprawdę przejmuje nad Tobą kontrolę.
Jeśli jesteś bardzo mało zmotywowany to może Ci się to podobać. Ale przez brak sił i motywacji ten motywator jest bardzo zgubny bo odbiera Ci siły. Innymi słowy. Muzyka Cię nakręca do biegu ale jednocześnie narzuca Ci takie tempo, że bardzo szybko opadniesz z sił.
Przejmij kontrolę
Bieganie regularne zacząłem od znalezienia utworu przygotowanego specjalnie do biegania. Był to 30 minutowy mix zrobiony przez firmę Nike i znaną na całym świecie tenisistkę Serenę Williams. W trakcie tych 30 minut było kilka utworów o różnym „natężeniu” a w międzyczasie przy okazji zmian Serena mówiła mi, że zaraz mam przyspieszyć, że np w danej chwili powinienem czuć, że się pocę ale powinienem jeszcze móć też spokojnie rozmawiać i jeśli nie mogę to powinienem nieco zwolnić.
Taki mix bardzo mi ułatwił i uspokoił bieg. Mogłem w końcu nieco odsapnąć. Nadal jednak to ktoś mi narzucał tempo i niestety biegi były naprawdę marne.
Tu jest prosta logika. Jeśli muzyka Cię mocno nakręca to prawdopodobnie podnosi Ci tętno. A podniesione tętno kosztuje dużo energii… stąd… Moje przygotowania do Maratonu Warszawskiego spędziłem w całości z Johnem Mayerem… Dokładnie z tym koncertem o tu:
Po 2 tygodniach biegania znałem każdy utwór, każdy dźwięk na pamięc i co ważne, moje mięśnie i serce też. Wiedziałem, że przy niektórych utworach moje kroki przy odpowiednim tempie wchodziły w odpowiednim momencie. Wiedziałem, że jak zaczynam (biegałem tymi samymi ścieżkami) i jestem na tym utworze to powinienem być mniej więcej tu i tu. Uczyłem się tempa, uczyłem się siebie a muzyka pozwalała mi to kontrolować. Ale zauważ co mówię. Ja miałem kontrolę. Muzyka była jednostajna, przyjemna, w rożnym tempie ale to ja przez cały czas miałem kontrolę. Muzyka nie była nachalna. Dzięki temu mogłem przebiec Maraton Warszawski i wszystkie wybiegania, przed nim (ok 400km z jedną tylko płytą).
Jeszcze przed Maratonem miałem dwa epizody muzyczne. Jeden z płytą OSTRego – Tylko dla Dorosłych (którą teraz znam na pamięć) a drugą z płytą Fort Minor (również znam na pamięć).
Po Maratonie zacząłem biegać inaczej i znacznie szybciej. Przez to też, na chwilę rzuciłem Mayera i zacząłem szukać czegoś innego (szczerze, to nie chciałem sobie psuć wspomnień :P) no i przerabiałem Lifehouse, którego dyskografię znałem na pamięć od wielu wielu lat.. niestety tam było za dużo „przeskoków” w nastrojach w utworach.
W końcu trafiłem na Ellie Goulding i zacząłem biegać z nią. Najpierw z Halyconem, potem z poprzednią płytą. Co jest ciekawe, o ile Ellie jest „szybsza” ogólnie od Mayera (a ja się przygotowywałem do Półmaratonu Warszawskiego na który ustawiłem sobie ambitny plan złamania 2 godzin) o tyle moje „sprinty” najbardziej lubiły ten utwór:
.. i co jest jeszcze ciekawsze, kiedy pojawiał się ten utwór, nogi same przyspieszały. I traciłem kontrolę nad biegiem. Po prostu dawałem z siebie max bo tak mnie nastraja ten utwór. Na dawanie z siebie więcej niż mam w danym momencie.
Jako ciekawostkę dodam, że na Orlen Marathonie jak już był 37km mniej więcej, wtedy co mimo bólu i z łzami w oczach postanowiłem jednak biec a nie iść załączył mi się utwór „Time of dying”, który macie tam wyżej. Pomógł mi. Zwłaszcza, że zapowiadał on, że telefon przełączył się na listę o nazwie „Trening Darka”. Trening Darka to folder, który mój przyjaciel Dariusz dawno dawno temu trzymał na dysku i miał w nim „perełki”, które nakręcały go do treningu. Był tam Eye of a Tiger i Remember the Name od Fort Minor.
Pokaż kotku co masz w środku
I tak to działa. Każdy z nas ma inną wrażliwość. Dla mnie muzyka taka jak tu wyżej to ta muzyka, która mnie nastraja pozytywnie, niesamowicie pozytywnie. Kto słuchał moich nieudolnych prób kompozycji może powiedzieć, że jakiś smutny jestem i słucham smutnej muzyki. Ale tak nie jest. To, że jest wolne nie ma dla mnie znaczenia. Znaczenie ma charakter utworu, znaczenie mają słowa czy choćby sama melodia. Jeśli do mnie trafia, jeśli potarfi wywołać u mnie „no dawaj, potrafisz, możesz, mocniej” to ja jestem na tak… a, że na mnie tak działa taka muzyka.. co poradzisz… kwestia dopasowania i znalezienia w utworze tego czegoś… np. jeden z utworów, które zrobiłem, zgrywa mi się idealnie z krokami w tempie 6 minut na kilometr 🙂 a powstał akurat w momencie gdy to było moje wymarzone tempo.
Czy to znaczy, że nie słucham niczego szybszego?
A właśnie słucham. Słucham, gdy tego potrzebuję. Tak jak mówię, głośna i mocna muzyka pokroju Skrillexa czy szybkiego metalu narzuca nam tempo i wyciska z nas więcej niż chcemy/możemy dać. Męczy nas przy tym ale pozwala się mocniej zmotywować do wysiłków, na które nie byliśmy przygotowani PSYCHICZNIE.
W takich chwilach włączam Skrillexa albo wspomniane wcześniej gitarowe szaleństwa i cisnę. Prawda jest jednak taka, że mam wtedy świadomość, że nie powinienem potrzebować tej muzyki i bardzo szybko staram się ustawić swoją głowę na odpowiednie tory i cisnąć przy spokojnych dźwiękach moich ulubionych klimatów.
A co na pierwszy kilometr?
Myślę, że na tym etapie wiesz już, że nie podam Ci konkretnego utworu, który powinnaś i powinieneś zamieścić w swojej empetrójce. Kiedy jednak będziesz wybierać te utwory pamiętaj o tym co tu napisałem.
Jeśli to jest mocne to zastanów się, czy nie jest ZBYT mocne i czy możesz przy tym się NIE stresować. Jeśli jest wolne to zastanów się, czy Cię nie nudzi. Może być taa, że muzyka jest przyjemna i spokojna ale przysypiasz przy niej. Taka muzyka też jest zła. Dlaczego? Bo nie chesz w trakcie pierwszego biegu stresować się zmianą utworu. Wyciąganie telefonu, ipoda czy co tam masz i grzebaniem „może będzie coś lepszego zaraz”.
Weź coś co znasz. Co Cię kręci ale nie męczy. Coś, nad czym TY masz kontrolę. Możesz szukać jakiejś składanki do biegania, jakichś kompilacji np Ministry of Sound – Best of Drum and Base czy innego takiego szaleństwa. Wg mnie jednak najlepiej zrobisz biorąc coś, co znasz, co lubisz i z czym Ci dobrze. Nie patrz na innych. Power songi są uniwersalne dość, ale to nie z nimi będziesz przemierzać większość swoich kilometrów. Soundtrack Twojego biegania będzie w większości składał się z tego, co lubisz sobie nucić, co wrzuca uśmiech na Twojej twarzy, co sprawia, że masz ochotę wzdychnąć z ulgą, że jest Ci lżej.. coś co nastraja Cię i skłania do przemyśleń.. tak, przemyśleń, bo to z myślami nie z muzyką spędzisz 2 godzinne biegi..
No i cóz, biegnij! 🙂 Prawda jest taka, że pierwszy kilometr nie zajmie Ci więcej jak 10 minut. Poświęcanie więc zbyt dużej uwagi teraz temu co wrzucisz może się zupełnie mijać z celem 🙂 A jak już zaczniesz biec, nie przestawaj.
Welcome to the Jungle, you’re gonna love it!
Ciekawostka
Korzystając z aplikacji Nike+ do której namawiam szczególnie tych najbardziej początkujących (przez wzgląd na masę świetnych motywatorów) macie dostęp do opcji o nazwie Power Song. Dzięki niej słuchając np Johna Mayera przez cały bieg możecie jednym przyciskiem włączyć wcześniej ustawiony Power Song, który da Wam kopa gdy będzecie go potrzebować.
A jaki jest Twój Power Song?
Wpisz w komentarzu!
112 komentarzy
Nie mam tej jednej jedynej piosenki. W moim przypadku sytuacja z muzyką jest bardzo dynamiczna, ale w ostatnim czasie często wciskałem przycisk „powtórz” na tej piosence:
Szczerze mówiąc mnie bieganie z muzyką kojarzy się ze zmuszaniem się do tego. Takie „chcę biegać, ale nie do końca mi to pasuje, więc pomagam sobie muzyką”. Ja raczej staram się nastawić samego siebie tak: „uwielbiam biegać, więc nic więcej nie jest mi do tego potrzebne”. Dzięki temu też wiem, że mogę wycisnąć z siebie max nawet wtedy, kiedy nie mam przy sobie absolutnie żadnej elektroniki.
a widzisz, ja z kolei nie uwielbiam biegać, uwielbiam za to to wszystko co bieganie mi daje więc biegam 🙂 tyle, że mnie najbardziej kręcą biegi typu 2-3-4 godziny i lubię w ich trakcie sobie posłuchać muzyki 🙂 Przy krótszych dystansach próbowałem już biegać bez muzyki ale jakoś tak mijało mi się to z celem bo dzięki muzyce potrafiłem lepiej skontrolować swój puls przy dużych prędkościach. No ale ja amator a tekst też związany z akcją dla tych, którzy jeszcze nie biegali 🙂
ja biegam bez muzyki, czuję wtedy bliższy kontakt z naturą, łatwiej skoncentrować mi się na chwili obecnej i się nią cieszyć. muzyka mnie dekoncentruje i zniechęca 😀
Od 2009 jak tylko mogę to zaczynam trening z http://www.youtube.com/watch?v=bYvbtSTamRc. Ale takim prawdziwym power songiem, takim który jak słyszę w pracy/domu/na mieście to nagle chce automatycznie zacząć biegać jest http://www.youtube.com/watch?v=9IclmVdWNbI 🙂
Maratony lub półmaratony startuję z http://www.youtube.com/watch?v=LxDqj8lclWA
A jak padam to automagicznie mi się włącza http://www.youtube.com/watch?v=jW5f5OQSdsM. Nie wiem jak to działa 😉
Miałem jeden start, taki na próbę, na którym stwierdziłem że biegnę bez muzyki. Wkurzało mnie dosłownie wszystko – koleś z alergią który ciągle kichał, facet sapiący mi do ucha na ostatnich km, do tego kiepsko mi było się zmotywować na ostatnich km i odpuściłem i dałem się przegonić premierowi Tuskowi o prawie minutę.. 🙂
Więcej nie zamierzam próbować 😉
Zdecydowany Power Song – http://www.youtube.com/watch?v=jh0iihjANPc 🙂 Mega kop przed metą na obu Maratonach 🙂 a tak to zazwyczaj spokojna muzyka 🙂
W zeszlym roku i w tym na poczatku
Ten zacny kawalek pozawalal mi ruszyc 4 litery i przelamywac pierwsze kilometry 🙂
dla mnie awolnation http://www.youtube.com/watch?v=fB3kNJrcoGM oglądam ten teledysk później słucham jak biegam i ci wszyscy ludzie którzy robią takie niesamowite rzeczy mocno motywują do pokonywania słabości.
Mój power song to Calvin Harris-Let;s go 🙂
Taki may OT: Ostatnio nie używam Nike+ bo nie posiada możliwości eksportu danych np. do Runkeepera, a z kolei Runkeeper mi się synchronizuje z Withingsem. Dlatego dla mnie na bieżnię najlepszy jest GarminFit, a na zewnątrz właśnie Runkeeper.
Może będę mało oryginalny, ale mnie najbardziej elektryzuje ten kawałek:
Natomiast mój song regeneracyjna, ale taki przy którym nie zwalniam tępa to:
wersja bez JayZ 🙂
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Myślę że nie powinno tutaj się podawać przykładów tej muzyki. Przecież każdy słucha czegoś innego. Nie tylko tak jest z bieganiem. Muzyka ”dająca kopa” pomaga w trakcie uprawiania każdego sportu, zwłaszcza tego przy którym się dużo męczysz, pomaga to zapomnieć o wysiłku lub bólu np. kolka. Mi taka muzyka pomaga np. w jeździe na rowerze, albo na nartach… ogólnie wybieram dość ostre utwory, takie przy których miałem najwięcej ”zastrzyków energii”. Jeżeli chodzi o mnie to najbardziej mi pomaga muzyka gatunkowo:
-Rockowa
-Hardrockowa
-Heavy Metalowa
-Metalowa
-Thrash-Metalowa
-Rock n’ rollowa
-Bluesowa
Przykłady zespołów:
-Led Zeppelin
-AC/DC
-Joan Jett
-Van Halen
-Metallica
-Megadeth
-Iron Maiden
-Black Sabbath
-Gun’s N’ Roses
Przykłady utworów:
1.Led Zeppelin:
-Rock And Roll
-Black Dog
-Hearbreaker
-Dazed And Confused
-Whole Lotta Love
-In My Time Of Dyinh
-Trampled Underfoot
-The Wanton Song
2.AC/DC:
-Back In Black
-Highway To Hell
-Touch Too Much
-Thunderstruck
-You Shook Me All Night Long
3.Joan Jett:
-I Love Rock N’ Roll
-I Hate Myself For Loving You
-Bad Reputation
-Cherry Bomb
4.Van Halen:
-Eruption
-Ain’t Talkin’ 'Bout Love
-Runnin’ With The Devil
-You Really Got Me
5.Metallica:
-Enter Sandman
-Master Of Puppets
-Disposable Heroes
-Die, Die My Darling
-The Thing That Should Not Be
6.Megadeth:
-A Tout Le Monde
-Addicted To Chaos
-Sweating Bullets
-Peace Sells
-In My Darkest Hour
-Hangar 18
-Holy Wars… The Punishment Due
-Trust
Iron Maiden:
-Wasted Years
-Fear Of The Dark
-The Trooper
-Aces High
-Number Of The Beast
Black Sabbath:
-Paranoid
-War Pigs
-Iron Man
Guns N’ Roses:
-Welcome To The Jungle
-Paradise City
Wiem ze pewnie większość z Was będzie miało gdzieś przykłady które tu podałem, ale mam nadzieje że chociaż kilka osób znajdzie tu coś dla siebie.. Polecam zwłaszcza AC/DC,Led Zeppelin i Megadeth
jest tu kilka ciekawych dla mnie propozycji ;), jednak ja słucham chętniej muzyki instrumentalnej, czasem nawet poważnej ! 🙂 – o tak! Już tłumacze, codzienne biegi to jak by poddawanie się co dzień tej samej sugestii .. a przecież części z nas każdego dnia potrzebne jest co innego, przynajmniej mi – gdy wykonuje jakąś pracę itd – wracając do muzyki to właśnie taka muzyka nadająca się do dowolnej interpretacji ! to jak by wpaść w dobry trans (tylko nie z techno) lekko, stymulująco i ciekawe dla mnie jest to, że ilekroć jestem już daleko myślami a muzyka już staję się za wolna to włamie wtedy osiągam najwyższe osiągi !! – rozumiecie ? :). ostatnio nadal co dla mnie już nieco dziwne moim power song’iem jest : http://www.youtube.com/watch?v=IcrbM1l_BoI, szczególnie gdy biegam rano, a jaką 1 song’iem zawsze gdy zaczynam biegi – głownie nocą była muza: http://www.youtube.com/watch?v=VXPoJAyeF8k – myślę, że wystarczy tylko obejrzeć teledysk by zrozumieć dlaczego 😉
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