For many runners, music is part of the routine. A good beat can help you find rhythm and speed up when legs feel heavy. A 2020 study (Jebabli et al.) found participants ran about 10% longer with favorite music without feeling harder. Filling your ears with a favorite song can pay off when chasing a new PR. Other days, a podcast or audiobook fits better for those long, slow runs. Whatever you choose, it's nice to have headphones that fit well and don’t distract.
This guide gives an overview of what to consider when choosing headphones for running & training.
Music on the Run - What You Need:
If you want music on your run, it requires little equipment. You just need:
- A pair of headphones that fit well and stay in place while moving.
- Something to play music from. Typically your smartphone or a sports watch with music storage or streaming.
- A place for your phone if it’s your player. Use a running belt, armband, or light vest with pocket. Some shorts and tights also have thigh pockets often fitting a smartphone.
Headphones for Running – What to Choose?
The selection of running headphones is bigger than ever, and there’s no single right choice for everyone. The key is comfort, feel, and matching your training style. Some prefer small in-ear models barely noticeable, others choose open-ear headphones to hear traffic. It’s about comfort, safety, and personal preference. Below are four elements to consider in your choice.
Find Headphones that Suit Your Needs
Once you decide on the type that suits you, consider practical details before choosing. The right model is more than sound; it’s features, durability, and ease of use.
Are they rain and sweat-resistant?
If you run in all weather, choose headphones with a high IPX rating. IPX indicates sweat and water resistance. An IPX4 rating means they withstand sweat and light rain, covering most needs. For frequent outdoor training, consider IPX5 or IPX7 for better protection against heavy rain and temporary immersion.
Battery life:
Battery life varies by model, but many headphones play six to ten hours on a charge. Some models offer quick charge for an hour of playback in minutes if you forget to charge them. Many come with a case doubling as a power bank for extra charges on the go.
Running in traffic?
Consider how much sound to block when choosing headphones. Active noise cancellation is nice at the gym to block music and chatter. For outdoor runs, a transparency mode or open-ear design helps hear cars, cyclists, and surroundings.
Price and needs:
Headphone prices vary due to features and materials. The priciest isn't always best, but price usually reflects quality. If you run often or want headphones staying in place, sweat and rain-resistant, and long-lasting, consider higher-end models. For occasional runs, a simpler model may suffice. The key is finding a level matching your needs and training.
Types of Headphones:
Once you consider features and needs, the next step is finding the type best for you. Below is an overview of the most common types for running and training.
In-ear Headphones
In-ear headphones, also called earbuds, are the most popular type for running and training. They fit inside the ear and are nearly weightless, making them ideal for short and long runs.
Pros:
They're light, compact, and easy to carry. Many models come with interchangeable silicone tips for a fit tailored to your ears. They work well with glasses, hats, and headbands, and many newer models deliver impressive sound despite their small size.
Cons:
Finding the perfect fit can take time, and some find in-ear headphones fall out when sweating heavily. Running in traffic, some models block almost all sound.
Best for those wanting light headphones that fit snugly and discreetly, suitable for running, fitness, and everyday use.
Open-ear Headphones
Open-ear headphones are popular among runners. They sit outside the ear and send sound via cheekbone vibrations (bone conduction). This allows listening to music while staying aware of surroundings.
Pros:
You remain fully aware of surroundings, ideal for city running. They don’t press on the ear, feel light, and are great if wanting to hear conversations, cars, and cyclists. Available in both neckband and light frame models.
Cons:
Sound quality is slightly less deep than in-ear and over-ear models, but sufficient for music and podcasts. If wearing glasses, ensure headphones sit comfortably with frames.
Best for those wanting to run safely and freely without shutting out the world.
On-ear Headphones
On-ear headphones sit on the ear, offering a more open sound than in-ear. They're popular among runners wanting comfort and good sound without completely blocking surroundings.
Pros:
Most on-ear headphones sit stably without pressing too much, and many find them more comfortable on long runs. They block some noise, but you can still hear surroundings.
Cons:
They can feel warm on summer days, and sweaty pads can be an issue. Wearing glasses, they might press against frames.
Best for those prioritizing comfort and sound and wanting to hear surroundings while running.
Over-ear Headphones
Over-ear headphones cover the entire ear, providing a rich sound experience. They’re popular with music enthusiasts seeking deep, detailed sound. Lightweight sports models also exist, suitable for training.
Pros:
They usually deliver the best sound, and large ear pads make them comfortable. Several sports models are breathable, sweat-resistant, and have replaceable pads for both training and everyday use.
Cons:
They take up more space than other types and can feel warm during intense training. For quick runs, most choose something lighter, but for strength training, walking, or relaxed sessions, they work well.
Best for those prioritizing comfort and sound quality, mainly training indoors or at a leisurely pace.
The best headphones are those you almost forget you're wearing. When they fit comfortably, stay in place throughout the run, and deliver sound that motivates, you can focus on what matters: the run. Whether listening to music, podcasts, or a good audiobook, it's about finding a pair that matches your pace and training.
Didn't find what you were looking for?
Still looking for the right gear for your run? We've gathered everything you might need.
need to make training more fun and cozy. See our full selection of for running, if you're seeking the perfect fit or sound. You can also explore our , where many models allow music playback from the wrist. If you need something handy for the trip, you'll also find plenty of running accessories from and for phones to and storage solutions.
Source: Jebabli et al. (2020), Listening to Preferred Music Improved Running Performance without Changing the Pacing Pattern during a 6-Minute Run Test with Young Male Adults, Sports, 8(5), 61.
