Extended Play: How to build a compelling playlist

It's easy enough to play a song that pumps you up for a few minutes, but conceiving a playlist to propel you through an entire run is a trickier matter, especially when you're going long.

"You're building a jigsaw," says Steve Boyett, DJ for podrunner.com. "You look at [the playlist] as having a structure, almost like a suspension bridge. It arcs up to a point and down to a point. You're not running for three minutes. You want something that will help you for an hour." Here are a few suggestions for assembling your own playlists.

Warming Up

At the beginng of a workout, you need to get your muscles moving, set your pace and relax. So you want to choose upbeat songs with a steady BPM - 135 to 160 - that won't take you too high or too low.

Play Electronic dance music, such as Paul Oakenfold's Ready Steady Go. It can set your metronome without distracting you from what your body is telling you.
Skip Hard-driving garage or punk rock. You don't want your tunes to kick ass before you do.

Pushing The Pace

When you need to conjure up power, pick songs that stir up your emotions. This means opting for combative tunes like Rage Against the Machine's Killing in the Name over meeker stuff like Moby's Run On.

Play Amped-up rock or hip-hop that's fast and hard and has a fearless attitude in either its lyrics or its aggressive beat.
Skip Tunes with BPMs higher than 165. The rapid-fire rhythms can get mind-numbing after a while, so use them sparingly.

Weathering a Tough Stretch

Whether it's a steep hill or a wicked headwind, there are going to be parts of your workout where you'll need to dig deep. Uplifting music can help you summon that extra store of energy.

Play Songs with slow builds and euphoric crescendos, like U2's Where the Streets Have No Name or Coldplay's Politik. They can propel you uphill and dig you out of ruts.
Skip Repetitious electronic or trance beats. They might start to grate on you during the later miles when it takes more energy to stay fresh and motivated.

Final Stretch

At the end of a run, especially if it's long, you need to pull out all the stops to keep you legs moving - even if that means breaking out guilty pleasures like the Bee Gees or Meatloaf.

Play Whatever works for you. For some, the final push song might be a head-banger that drowns out the pain, for others a more quiet melody that helps them focus inward.
Skip Anything new. You won't be receptive to unfamiliar tracks - no one is at this point.