Press play... Begin half marathon

One of the joys of long-distance running is that it allows the runner to be alone with his thoughts, clear his head, zone out and zero in at the same time.

And yet, for many runners, good music is essential to keep the journey interesting and challenging.

The MP3 player frees runners to tote thousands of songs with them on a trek. Dozens of Web sites offer tips on how to maximize the running experience with music - some, like Nike Sports' list on iTunes - even tailor playlists for the beginning, middle and end of a run.

And that's not just about enjoyment, either. Numerous studies indicate that music makes people push and work harder during exercise, with faster, more energetic beats keeping you pumped up.

You didn't think that cheesy techno that aerobics instructors use was just for kicks, did you?

Until recently, the governing body of running, USA Track & Field, did not allow running with headphones. Running with earplugs is still frowned upon, however, in part because it's smart to pay attention to your surroundings when running and also because, during a race, a soundtrack could be considered coaching, and no runner should have an advantage over another.

The Rock 'n' Roll Half Marathon offers a very different way for runners to enjoy music - posting more than 20 bands along its Virginia Beach route.

There's at least one band on every mile of the course, says Megan Bitsoff, the event manager for the race. "There's a different kind of energy for each band as you approach, as we select bands that are the most motivating. Our goal is to get every runner across the finish line."

Still, some runners prove LL Cool J's "I Can't Live Without the Radio" to be true. Here's a glimpse into the earbuds of some runners, and what keeps them souped up sonically - plus the marathon's lineup of bands.

DJ CORNBREAD
aka Scott Barrett
Norfolk
DJ Cornbread might be what you call an expert on this subject. He’s a runner and one of the most in-demand and respected DJs in Hampton Roads (he plays rock, soul, funk, hip-hop and everything else at venues for the terminally cool, including Norfolk’s restaurant/performance space The Boot).

Cornbread is used to anticipating what a listener wants and how to keep a party – or in this case a workout – going. The key, says the avid runner who’s done the half marathon three times, is variety.

“You get to a point where you have to change it up. You can’t listen to the same aggressive pedal-to-the-metal stuff the whole workout – it gets your heart racing, but you can’t maintain that.”

Instead, he suggests simply playing what you like, and even throwing in a song or two to slow you down. The iPod, says the man who would sneak his headphones under a cap and earmuffs during fall marathons, changed the game for runners. “I used to run with a Discman that I could get 30 minutes out of, tops, before sweat would just (soak) the thing, and I’d have to go home and air it out.”

He recommends not being totally dependent on music when running, because you can’t hear your breathing or focus on it, he says. But he recommends the mix De La Soul did for Nike – 44 minutes designed for running. Check out his podcasts too, which you can find at www.podomatic.com/profile/djcornbread.

DJ Cornbread's Playlist
“Up Above The Rock,” Ray Bryant
“Are You In” (R.U.N., running project with NIKE! go get it!), De la Soul
“Rocket,” Working for a Nuclear Free City
“Laser Ray,” Giant Panda
“Same Beat” (Fred Wesley rap), People Under the Stairs
“Weird Fishes,” Radiohead
“Cadillac” and “Reality Check” (featuring Black Thought of the Roots), J Dilla
“Sweet Sweet,” Smashing Pumpkins
“Driving me Wild,” Common
“Wait Up,” Qtip
“Random Joint,” Kev Brown
“Common Knowledge,” Quantic
“Kalimba,” Mr. Scruff
“Give It Up or Turn it Loose,” James Brown,  (live at the Olympia 1972 Paris version)

Sample select songs from DJ Cornbread's playlist

JUAN SOTO
Virginia Beach
Soto favors Latin music to keep him going and, being a retired Marine, has some military cadences on his iPod, too.

“The reason the cadences are used in the military is that it helps with the breathing and keeping you motivated,” he says. As for the Latin music, “it keeps a good rhythm for me, and I just like listening to the music!” He’s running this weekend with his wife, Mary.

Juan Soto's playlist:
"Para los rumberos,” Tito Puente
“Paula C,” Ruben Blades
“Tala tala,” Elvis Crespo
“Fiesta pa’ los rumberos,” Albita
“Patria,” Ruben Blades
“El Matrimonio,” El Gran Combo de Puerto Rico
“La carcacha,” Selena
“Mi tierra,” Gloria Estefan
“Meneando la cola,” Sex Appeal
“Chevere,” Alberto Barros
“Son a Caro,” René
“Lamento Borincano,” Marc Anthony

Sample select songs from Juan Soto's playlist:

KEN BRADLEY
Arlington
Bradley counts his turns in the local race, in its ninth year, by how many he hasn’t done.

“I’ve only missed two,” he says. The former Virginia Beach resident says that faster beats pick him up. He prefers rock, but only when running on a safe surface. “You should be aware of what’s going on. I run along the Potomac and the Mount Vernon trail. There all you have to watch is cyclists and tourists.” He won’t bring his headphones for the half marathon, though. “It’s the Rock ’n’ Roll! There are bands every mile.”

Ken Bradley's Playlist:
“Get Rhythm,” “Walk the Line Soundtrack,” Joaquin Phoenix
“This Town,” O.A.R.
“The Boxer,” Carbon Leaf
“Let Your Troubles Roll By,” Carbon Leaf
“If I Had A Million Dollars,” Barenaked Ladies
“Endless Summer,” The Beach Boys
“Brass Monkey,” Beastie Boys
“Hello, Goodbye,” The Beatles
“The District Sleeps Alone Tonight,” The Postal Service
“Pump It,” Black Eyed Peas
“Scream,” Michael Jackson
“Run-Around,” Blues Traveler
“Work It,” Missy Elliott
“Rebecca”, Pat McGee Band
“Crash Into Me,” Dave Mattews Band
“Rocket Man,” Elton John
“A Little Less Sixteen Candles,” Fall Out Boy
“Rhythm Nation,” Janet Jackson
“I'm Gonna Be (500 Miles),” The Proclaimers
“Flash” and “Under Pressure,” Queen
“Danger Zone” and “Anthem,” “Top Gun” soundtrack
“Africa,” Toto
“The Distance,” Cake

Sample select songs from Ken Bradley's playlist

JOCELYN SMITH
Crested Butte, Col.
Smith was one of the founding members of the running club at the Virginia Symphony Orchestra, but her list is heavy on rock and rap.

“When I listen to classical, it’s more an intellectual experience. I want to be able to think about it. When you’re running, there’s so much noise I might miss the softer parts.”

And then sometimes, like a lot of runners, she doesn’t listen to any music at all. “It’s really fun to be in the event. Sometimes you want to listen to conversations or have your own. Some days I want to listen to the birds.”

Jocelyn Smith's Playlist:
“Blister In The Sun,” Violent Femmes
“So What’cha Want” and “Intergalactic,” The Beastie Boys
“Hella Good,” No Doubt
“Don’t Cha,” (Ralphi’s Hot Freak Radio Mix) The Pussycat Dolls & Busta Rhymes
“Nike Boots,” Wale
“Ob-La-Di, Ob-La-Da,” The Beatles
“Ready To Run,” Dixie Chicks
“Free Fallin’,” Tom Petty
“Are You Gonna Go My Way,” Lenny Kravitz
“YOU OUGHTA KNOW,” Alanis Morissette
“Callin’ Me,” Consequence

Sample select songs from Jocelyn Smith's playlist

MONICA MORGAN
Norfolk
This is Morgan’s third year running the race, and she runs it with her father. Her music, she says, is essential.

At the half marathon, she takes her earphones out when she’s in range of the bands, then puts them back in. “It’s my security blanket.”

Monica Morgan's Playlist:
“From the Ritz to the Rubble,” Arctic Monkeys
“Helter Skelter,” The Beatles
“Hem of Your Garment,” Cake
“Fortunate Son,” Credence Clearwater Revival
“Bohemian Like You,” Dandy Warhols
“Cherry Lips,” Garbage
“Get Rhythm,” Johnny Cash
“Girlfriend,” Matthew Sweet
“Sledgehammer,” Peter Gabriel
“Tattooed Love Boys,” The Pretenders
“Salvation,” Rancid
“Sympathy for the Devil,” The Rolling Stones
“Rock This Town,” Stray Cats
“I come from the water,” Toadies
“Surf Wax America,” Weezer

 Sample select songs from Monica Morgan's playlist

Malcolm Venable, (757) 446-2662, malcolm.venable@pilotonline.com