Just be free and run with music or not on any given day.
Try going without music on your shortest run for the week, and see how that goes.
Started C25K on 9/6/12. First 5K set for 1/13/13.
I disassociate while running, so I thought I needed them to do that but learned that I do not. I still disassociate, but now I am in tune with my body, while everything else is still a blur.
Actually, that's not correct. Being in tune with what your body is doing is internal association. There are essentially four ways you can race.
1. Internal association. Your focus is all about how your body is reacting. How is my breathing? How is my form? How do I feel?
2. External association. Your focus is on the race. Where is the next hill? Where is a good place to make a move? How strong does that guy look? When should I surge?
3. Internal dissociation. Your focus is in your head but not on your body. Doing math problems, reciting poetry, etc.
4. External dissociation. Your focus is on something other than your body or the race. Listening to music. Watching the scenery in a race. Paying attention to the crowd.
The few studies are fairly clear is that association allows you to run a better race. Dissociation is fine on easy runs or recovery jogs but even on quality workouts, you want your focus to be directed completely at your running. I think folks are afraid to internally associate because they think they need to distract themselves from the discomfort that comes with racing. Yet, focusing intently on that discomfort keeps you from blowing up while allowing you to push your limit.
Here's a fairly decent article. http://www.runnersworld.com/running-tips/use-your-mind-reach-your-running-goals?page=single
Here's a study showing that even at the Olympic Trials level, the top runners tend to associate more than the lower tier runners although cognitive strategy shifts frequently between association and dissociation in the marathon.
http://link.springer.com/article/10.1007%2FBF01173272?LI=true
Short term goal: 17:59 5K
Mid term goal: 2:54:59 marathon
Long term goal: To say I've been a runner half my life. (I started running at age 45).
Hip Redux
Totally agree with LRB here - I had no ability to monitor my pacing in races with music on, and now I much prefer to race without!
I do my easy workouts with music, when I don't need to pay attention as much to my pacing - sometimes it's nice to just go out and run and enjoy some music and chill.
That decision has paid major dividends for me as a runner, as I have since learned how to pace myself by listening to my footsteps and breathing, whereas prior to that my pacing was all over the place.
Running is my mental-Ctrl-Alt-Del.
1. Internal association. Your focus is all about how your body is reacting. How is my breathing? How is my form? How do I feel? 2. External association. Your focus is on the race. Where is the next hill? Where is a good place to make a move? How strong does that guy look? When should I surge? 3. Internal dissociation. Your focus is in your head but not on your body. Doing math problems, reciting poetry, etc. 4. External dissociation. Your focus is on something other than your body or the race. Listening to music. Watching the scenery in a race. Paying attention to the crowd.
I have seen these before and of the four, number 3 applies most to me.
I go into deep thought, which is why I said you could scare me from behind because I usually am in another world. I write a lot, and sometimes will compose an entire piece while out running.
I know that contradicts number 1, maybe I alternate between the two I don' t know, but I definitely take a trip to another planet when I run. No doubt about it.
I stopped racing with headphones because they weren't allowed at a race I wanted to do and I will never ever go back!
(I only saw one person in the entire race wearing them and he just looked weird.)