For many runners, music is 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 when listening to their favorite music without it feeling harder. So, it pays to let your favorite song fill your ears when chasing a new PR. Other days, a podcast or audiobook might be better for long, easy runs. Whatever you choose, it's nice to have headphones that fit well and don't distract.
This guide gives you 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 capability.
- A place for your phone if it serves as your player. Use a running belt, armband, or a light vest with a pocket. Some shorts and tights also have thigh pockets that can hold a smartphone.
Headphones for Running – What Should I Choose?
The selection of headphones for running is larger than ever, and there's no one-size-fits-all choice. 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 hear traffic. Ultimately, it's about comfort, safety, and personal preference. Here are four elements to consider in your choice.
Find Headphones That Suit Your Needs
Once you've thought about which type of headphone suits you best, there are several practical details to know before choosing. The right model isn't just about sound but also features, durability, and usability.
Are they rain and sweat resistant?
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 for six to ten hours on a single charge. Some models offer quick charging, giving an hour of playtime in minutes if you forget to charge them before your run. Many also come with a case that acts as an extra power bank for multiple charges on the go.
Running in Traffic?
Consider how much sound you want to block out when choosing headphones. Active noise cancellation is nice in the gym to block background noise. Running outdoors, a transparency feature or open-ear design can be beneficial to hear cars, cyclists, and others around you.
Price and Needs:
Prices vary greatly for running headphones, mainly due to differences in features and materials. The most expensive isn't always best, but price and quality often correlate. If you run often or want headphones that fit perfectly, withstand sweat and rain, and have long battery life, it might make sense to choose a higher-end model. For occasional runners, a simpler model might suffice. The key is finding a level that suits your needs and training.
Types of Headphones:
After considering features and needs, the next step is finding the type of headphone that suits you best. Here's 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 take up little space, making them ideal for both short and long runs.
Advantages:
They are lightweight, compact, and easy to carry. 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.
Disadvantages:
Finding the perfect fit can take time, and some find in-ear headphones fall out when sweating heavily. If you run in traffic, be aware some models block almost all sound.
Suitable for you, who want lightweight headphones that fit snugly and discreetly, usable for running, fitness, and everyday use.
Open-ear Headphones
Open-ear headphones have become particularly 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 staying aware of your surroundings.
Advantages:
You maintain full awareness 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. They come in models with a neckband or a light frame around the head, depending on your preference.
Disadvantages:
Sound quality is slightly less deep than in-ear and over-ear models but still sufficient for music and podcasts. If you wear glasses, check that the headphones sit comfortably with the frame.
Suitable for you, who want to run safely and freely without shutting out the world.
On-ear Headphones
On-ear headphones sit on the ear and provide a slightly more open sound than in-ear models. They are popular among runners who want high comfort and good sound without completely blocking out surroundings.
Advantages:
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 what's happening around you.
Disadvantages:
They can feel warm on summer days, and if you sweat a lot, the pads can get damp. If you wear glasses, they may press slightly against the frame.
Suitable for you, who prioritize comfort and sound, and want to hear your surroundings while running.
Over-ear Headphones
Over-ear headphones cover the entire ear and provide a rich sound experience. They are often associated with music enthusiasts who value deep and detailed sound. There are also lightweight sports models that work well for training.
Advantages:
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, so you can use them for both training and everyday.
Disadvantages:
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 easy sessions, they work well.
Suitable for you, who prioritize comfort and sound quality, and primarily train indoors or at a slower 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, you can focus on what's most important: the run. 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 you need,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 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.
