For many runners, music is a part of the run. A good beat can help you find rhythm and add speed on days when your legs feel heavy. A 2020 study (Jebabli et al.) found participants could run about 10% longer listening to their favorite music without it feeling harder. So it's worth letting your favorite song fill your ears when chasing a new PR. Other days, it might be better to listen to a podcast or audiobook on long, easy runs. Whatever you choose, it's nice to have headphones that fit well and don't distract.
This guide provides an overview of what to consider when choosing headphones for running and training.
Music on the Run - What You Need:
If you want music on your run, it doesn't require much gear. You just need:
- A pair of headphones that fit well and stay in place as you move.
- Something to play music from. Typically your smartphone or a sports watch with music storage or streaming capabilities
- A place for your phone, if it's your player. Use a running belt, armband, or a light vest with a pocket. Some shorts and tights also have thigh pockets that can often hold a smartphone.
Headphones for Running – What to Choose?
The selection of headphones for running is larger than ever, and there's no single right choice for everyone. The key is that they fit well, feel comfortable, and suit your training style. Some prefer small in-ear models that are barely noticeable, while others choose open-ear headphones to remain aware of traffic. Ultimately, 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've considered which type suits you best, there are several practical details worth knowing before you choose. The right model isn't just about sound, but also features, durability, and usability.
Resistant to Rain and Sweat?
If you run in all weather, choose headphones with a high IPX rating. IPX indicates resistance to sweat and water. An IPX4 rating means they can handle sweat and light rain, covering most needs. If you often train outdoors or in humid conditions, consider IPX5 or IPX7 for better protection against heavy rain and temporary water immersion.
Battery Life:
Battery life varies by model, but many headphones can play between six to ten hours on a single charge. Some models feature quick charging, giving an hour's playtime in minutes if you forget to charge them before your run. Many also come with a case that doubles as a power bank for on-the-go recharging.
Running in Traffic?
Consider how much sound you want to block when choosing headphones. Active noise cancellation is great in gyms, blocking music and chatter. For outdoor running, a transparency function or open-ear design can help you hear cars, cyclists, and others around you.
Price and Needs:
There's a wide price range for running headphones, mainly due to differences in features and materials. The most expensive isn't always best, but price and quality usually correlate. If you run often or want headphones that fit perfectly, withstand sweat and rain, and have long battery life, it may be worth choosing a higher-end model. For occasional runners, a simpler model might suffice. The key is finding a level that matches your needs and training.
Types of Headphones:
Once you've considered features and needs, the next step is finding the type of headphones that suit you best. Below is an overview of the most common types for running and training.
In-ear Headphones
In-ear headphones, also known as earbuds, are the most popular type for running and training. They fit inside the ear and are almost invisible, making them ideal for both short and long runs.
Pros:
They're lightweight, compact, and easy to bring along. Many models come with interchangeable silicone tips to find a fit that suits 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 that in-ear headphones fall out when sweating heavily. If you run in traffic, be aware some models block almost all sound.
Ideal for you, if you want lightweight headphones that fit snugly and discreetly, suitable for running, fitness, and everyday use.
Open-ear Headphones
Open-ear headphones have become especially popular among runners. They sit outside the ear and transmit sound through vibrations on the cheekbone (bone conduction). This means you can listen to music while remaining aware of your surroundings.
Pros:
You remain fully aware of your surroundings, making them ideal for city running. They don't press on the ear, feel light to wear, and are great if you want to hear conversations, cars, and cyclists along the way. They come in models with a neckband or a light frame around the head, depending on your preference.
Cons:
Sound quality is slightly less deep than in-ear and over-ear models, but still sufficient for music and podcasts. If you wear glasses, ensure the headphones sit comfortably with the frames.
Ideal for you, if you want to run safely and freely, without blocking out the world.
On-ear Headphones
On-ear headphones sit outside the ear and provide a more open sound than in-ear models. They're popular among runners who want high comfort and good sound without completely blocking surroundings.
Pros:
Most on-ear headphones sit securely without too much pressure, and many find them more comfortable on long runs. They block some noise, but you can still hear your surroundings.
Cons:
They can feel warm on summer days, and if you sweat a lot, the cushions can become damp. If you wear glasses, they might press slightly against the frames.
Ideal for you, if you prioritize comfort and sound and want to hear your surroundings while running.
Over-ear Headphones
Over-ear headphones cover the entire ear and deliver a rich sound experience. They're often associated with music enthusiasts seeking deep, detailed sound. There are also lightweight sports models suitable for training.
Pros:
They usually deliver the best sound, and the large ear pads make them very comfortable. Several sports models are breathable, sweat-resistant, and have replaceable pads, suitable for both training and everyday use.
Cons:
They take up more space than other types and can feel warm during intense workouts. For fast running, most choose something lighter, but for strength training, walking, or leisurely activities, they work well.
Ideal for you, if you prioritize comfort and sound quality, primarily training indoors or at a slower pace.
The best headphones are the ones you almost forget you're wearing. When they fit comfortably, stay put throughout the run, and deliver motivating sound, you can focus on what's most important: running. Whether you listen 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 searching for the right gear for your run? We've gathered everything youneed, to make training both more fun and comfortable. See our full range of for running, if you're looking for the perfect fit or sound. You can also explore our , where several models allow music playback directly from the wrist. If you need something practical for the trip, you'll find lots of accessories for running from and for the phone 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.
