The Running Lab #1
Question: Can running to cadence music while hiding my pace make it easier to stay in Zone 2?
Workout: Long Run with Fast Finish: One-mile warm-up • Nine miles in Zone 2 • Half-mile fast finish in Zone 3
Conditions: Florida summer (90% humidity, Feels Like 80+) • Mostly flat with two crossings of the Donald Ross Bridge • 80/20 heart rate training
Welcome to The Running Lab
The Running Lab is an ongoing series where I document what I’m learning during my own marathon training.
As a UESCA-certified running coach, I use real workouts, Garmin data, and personal observations to explore questions many runners have—from heart rate training and cadence to fueling, heat, recovery, and race preparation.
These aren’t scientific studies or one-size-fits-all answers. They’re simply field notes from one runner and coach who loves asking, “What happens if…?” and sharing what I learn along the way.
Today’s long run changed the way I think about Zone 2 training.
The workout itself was simple:
- 1-mile warm-up
- 9 miles in Zone 2
- ½-mile fast finish in Zone 3
Like many runners, I’ve spent years glancing at my watch to make sure my pace was “right.” Today, I decided to stop doing that. Instead, I hid my pace completely. The only thing I allowed myself to see was my heart rate. Then I started one of my own cadence tracks at 170 BPM and simply ran to the rhythm. That became my entire strategy.
Run to the beat.
Monitor heart rate.
Ignore pace.
Less Thinking. Better Running.
For the first 30 minutes, I ran to a 170 BPM cadence track. When it ended, the playlist naturally progressed to 171 BPM. Thirty minutes later, it increased again to 172 BPM.
Rather than restarting the first track, I let the cadence increase slightly. My thought was that as fatigue set in, a one beat-per-minute increase might help me maintain efficient running mechanics without consciously trying to change my pace. Whether that was the reason or not, the run felt incredibly smooth.
My cadence stayed remarkably consistent.
My heart rate stayed almost perfectly controlled for nine miles.
Most importantly…
I stopped thinking about pace.
Then Something Unexpected Happened
Near the beginning of mile nine, the music unexpectedly stopped.
Immediately, the run felt different.
Not harder.
Just different.
I found myself thinking about maintaining my cadence. Until that moment, the music had been doing that work for me. The rhythm had become automatic. Without it, I had another thing to think about. That may have been the biggest lesson of the day.
Two Variables Instead of Five
Many runners try to manage everything at once:
- Pace
- Heart rate
- Cadence
- Stride length
- Breathing
That’s a lot of information to process while you’re trying to enjoy a run. Today, I unintentionally simplified the workout. I only focused on two things:
- Run to the rhythm.
- Keep my heart rate in Zone 2.
Just two inputs. Everything else became an output.
Instead of consciously adjusting pace or stride length, my body naturally made those adjustments while I maintained a steady rhythm. When I looked at the data afterward, the graphs told the story.
- Cadence stayed remarkably consistent.
- Heart rate stayed controlled.
- Stride length adjusted naturally throughout the run, including two trips over the Donald Ross Bridge.
Even the planned Zone 3 finish happened smoothly instead of feeling forced.
That wasn’t because I chased pace.
It was because I stopped chasing it.
Figure 1. Stride Length, Run Cadence & Heart Rate
What I Learned
This wasn’t a scientific study.
It was one long run.
But it changed how I think about aerobic training.
I’ve always believed cadence matters.
What surprised me was realizing that cadence music wasn’t just helping regulate my turnover.
It was reducing my mental workload.
Instead of constantly asking, “Am I running too fast?”
I was asking, “Am I still in Zone 2?”
That’s a much simpler question.
Why This Might Help You
Easy runs are supposed to feel easy. But many runners unintentionally turn them into moderate runs because they’re trying to hit a pace they think they should be running.
The problem is that pace changes.
- Heat changes it.
- Humidity changes it.
- Hills change it.
- Fatigue changes it.
Heart rate tells you how hard your body is working. Rhythm gives you consistency.
Together they create a surprisingly simple strategy:
Control rhythm. Monitor effort. Trust your body to adjust everything else.
Want to Try It?
The cadence tracks I used during today’s workout are available free on all major streaming platforms.
I’ve gathered them in one place so you can choose the BPM that works best for you.
If you prefer listening to popular artists, I’ve also curated playlists organized by cadence and genre, below.
Your Turn
On your next easy run, try this.
- Hide your pace.
- Display only your heart rate.
- Choose a cadence track that feels natural.
Then spend the next 30 minutes focusing on only two things.
- Run to the rhythm.
- Stay in your target heart rate zone.
Don’t look at your pace until the run is over.
Then ask yourself one question:
Did the run feel simpler?
Mine certainly did.
I’m looking forward to seeing what I learn in the next Running Lab.
Keep running to the beat!
