When it comes to compiling the perfect running playlist, it's likely your mind goes to high tempo, upbeat songs that will keep your heart pumping and your feet pounding the pavement. For some that might be heavy metal, for others hip hop, or the undeniably high energy k-pop. You might not immediately think of a singer-songwriter like Taylor Swift. But TikTok has.
Allie Bennett, who creates fitness content on the platform, recently shared what she called the "Taylor Swift Treadmill Strut" based on 10 of Swifty's songs, which kicks off with 'The Man', a track from the 2019 album Lover. (She has since also programmed "treadmill strut" routines to playlists by other pop stars like Harry Styles, Justin Bieber, Britney Spears, Ariana Grande, Dua Lipa and Rihanna.)
"Allow me to introduce you to my newest treadmill strut workout," Bennett writes in the text that appears over the video. "Find your pace to the beat of The Man then add .1 mph each time the song changes--don't put the playlist on shuffle!"
For the first seven songs, the pace steadily increases by .1 mph, then Bennett increases it to a running pace for two of Swift's more uptempo tracks, before finally reducing it to a comfortable slower walk. Because to paraphrase the woman herself, You Need to Cool Down.
Here's the routine in its entirety:
- The Man (3.4 mph)
- How You Get the Girl (3.5 mph)
- Message in a Bottle (3.6 mph)
- Better Than Revenge (3.7 mph)
- New Romantics (3.8 mph)
- You Belong With Me (3.9 mph)
- Look What You Made Me Do (4 mph)
- Shake It Off (7 mph)
- ...Ready For It? (7 mph)
- Style (cool down with 3 mph)
You might find Bennett's approach useful if your goal is to increase the amount of low-impact cardio you're doing to boost heart health or weight loss. Alternatively, it's also a great place to start if you're trying to get back into running, since adjusting your speed at regular intervals is essentially the run/walk/run method, which has been proven effective in increasing endurance over time.