Dithering on the Edge of Europe

(Total Length: 42 minutes) Another interval run, made possible by some brilliant songs! We are alternating between songs of around 140 BPM and 150 BPM. So this is taking it easy, as it is still a hot day for me. To cool down, I have even added a winter song to the list….ok, maybe not intentionally. But it was a welcome chilling sound. Efforts? For me, this is switching between 5 and 7 (out of 10 effort), although the heat does get to me and you can hear that in my breathing. But let me know how you are faring in the heat, if you are in the UK.

One warm-up walk (1 songs), pre-run dynamic stretches (1 song), a main interval session (6 songs), cool-down walk (1 song) and a post-run stretch (1 song). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine   .

(Songs Yusuf / Cat Stevens, Amy Winehouse, Tracy Bonham, Jessie J & Ariana Grande & Nicki Minaj, Pretenders, The Bangles, The Wombats, Chicago, Black Eyed Peas and Billie Eilish & Justin Bieber)

(Total Length: 30 minutes) Another interval run that includes a 5-minute speedy micro run. It starts at 152 BPM but quickly speeds up to our target cadence of 165 BPM.  Perfect for learning how to pick up your legs!

The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (10 min of songs), a cool-down walk (1 song) and a post-run stretch (1 song). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine   .

(Songs by Green Day, Bobby McFerrin, Rupert Holmes, The Proclaimers, The Rolling Stones and Meghan Trainor)

(Total Length: 50 minutes) I recorded this during our recent summer heatwave and if it is still hot where you are, hopefully this show will keep you going. Head out early before the heat to this feel-good running soundtrack packed with summer vibes.  Between tracks, I’ll be checking in with a bit of chat, hydration reminders, and plenty of encouragement to help you stay strong every step.

The run includes warm-up walk (2 songs), pre-run dynamic stretches (1 song), a main jeffing/running session (ca 25 min), cool-down walk (2 songs) and a post-run stretch (1 song). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine   .

(Songs by Simon & Garfunkel, Allman Brothers Band, The Ronettes, Don McLean, Sergio Mendes & Brasil '66, Gordon Lightfoot, Fleetwood Mac, Stevie Wonder, The Beach Boys, Ray Charles, Fleetwood Mac and The Isley Brothers)

We are alternating between songs of around 135 BPM (easy recovery pace for me) and 160 BPM (definitely not recovery pace! Rather speed run pace). This is for me switching between 4 and 9 (out of 10) effort. It might be different for you, and you can decide on effort putting into this kind of leg-turn-over.

One warm-up walk (1 songs), pre-run dynamic stretches (1 song), a main interval session (6 songs), cool-down walk (1 song) and a post-run stretch (2 songs). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine  .

(Songs by The Mamas & The Papas, Steely Dan, Electric Light Orchestra, Delta Rae, The Cars, Pharrell Williams, Mel Tormmé, The Chainsmokers & Daya, Remember Monday, The Beach Boys and Grace Jones)

(Total Length: 50 minutes) Interval Running, made possible by some great songs! We are alternating between songs of around 140 BPM (recover pace for me) and 155 BPM (faster!). You decide the efforts. For me, this is switching between 5 and 8 (out of 10 effort). Let me know if this works for you!

One warm-up walk (1 songs), pre-run dynamic stretches (1 song), a main interval session (6 songs), cool-down walk (1 song) and a post-run stretch (2 songs). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine    .

(Songs by The Proclaimers, Black Eyed Peas, Pretenders, Maroon 5, Ed Sheeran, Queen, Tracy Bonham, The Goo Goo Dolls, The B-52's, Amy Winehouse and Bobby McFerrin)

(Total Length: 31 minutes) The micro-run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (5 min), a cool-down walk (3 songs) and a post-run stretch (2 song2). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine   .

(Songs by Led Zeppelin, Chamber Band, Passenger, The Monkees, Portugal & The Man, Paul McCartney, The Lumineers and Delta Rae)

(Total Length: 38 minutes) Negative Splits…. or kind of. Should we call it Negative Blips? We will be running to songs with an ever-increasing tempo (BPMs), chivvying us along with the bounce of the music.

Included is a warm-up walk (1 song at 132 BPM), pre-run dynamic stretches (1 song at 132 BPM), and then we head into our main running session, with 5 songs that move us from around 145 BPMs to an exhilarating 165 BPMs. Every song will be faster than the last (with a difference of around 5 beats per minute). We end as usual with a cool-down walk (2 songs) and some post-run stretches (1 song at 135 BPM).

For ideas on post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by The Proclaimers, Paul Simon, Nickelback, Paolo Nutini, Cage The Elephant, The Delta Riggs, The Libertines, Chamber Band, Christopher Cross, and The Spencer Davis Group)

(Total Length: 53 minutes) Celebrate Global Running Day with me with a playlist, that I aptly named “Songs You Cannot Run to”.

Celebrating Global Running Day? Brilliant! Grab this playful playlist where we attempt to run, jeff, or stroll to music that quite clearly has other plans. It’s a quick ca 30 minute run at heart, but padded out with a some songs for a warm-up walk, another song for those enthusiastically awkward pre-run calf stretches, a cool-down walk, and something suitably unn-runnable for post-run stretching. Just like that, you’ve magically levelled up to a respectable 50 minutes.

The full playlist is at https://open.spotify.com/playlist/79YiD43jTo50d80vzbtF61?si=j7PNhZ-3Tzih3u4ziEJyKw

Post-Run Stretch Routine: https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine

(Songs by XTC, Jethro Tull, Nicholas Britell, Gorillaz, Primus, Sufjan Stevens, Laurie Anderson, Guthrie Govan, The Dave Brubeck Quartet & Dave Brubeck)

(Total Length: 35 minutes) In this run, we complete our series of running to Eurovision Songs. I had 25 minutes worth of contestant songs left to run, and this was perfect for a 10-minute micro run. Add to this a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main 10-minute session (4songs), a cool-down walk (1 song) and a post-run stretch (4 songs), and we can say, we ran the whole lineup. Now just to vote for these Eurovision bangers!

As always, for ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine   .

(Songs by  Atvara, Bzikebi, Lion Ceccah, Alis, Simon, Kelsie Borg, Alexandra Căpitănescu, LELEK, Sarah Engels, Vanilla Ninja and ALICJA)

(Total Length: 56 minutes) As we continue getting closer to the Eurovision Song Contest 2026, we’ll keep on diving into the songs that make the contest what it is; an international smorgasbord of sounding treats. So join me on exploring the cultural soundscapes of Europe as we jeff through our local trails! As you will hear, even the birds chipped in… or should it be chirped in?

The run includes warm-up walk (1 song), pre-run dynamic stretches (1 song), a main jeffing/running session (9 songs), cool-down walk (1 song) and a post-run stretch (3 songs). For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine   .

(Songs by  Leléka, DARA, JIVA, Lavina, Senhit, Akylas, Antigoni, Tamara Živković, Daniel Žižka, Bandidos do Cante, AIDAN, Noam Bettan, כאן - תאגיד השידור הישראלי, Lion Ceccah, Veronica Fusaro, Delta Goodrem and Atvara)