The hip hop songs listed below are great for running fast! If you don’t run, these will work for any form of cardio.
5 songs to add to your treadmill running/elliptical stomping/bike pedaling playlist:
Get By – Talib Kweli
Jockin Jay Z – Jay Z
Bamboo Banga – M.I.A.
Let’s Go Crazy – Prince
Bombs Over Baghdad – Outkast
Be on the lookout for the two women in the poster above. Sources say they are pounding the pavement trying to rewrite history and inspire others to be healthy. Also, they have this thing on the internet, a website, where they converge and entice victims to join the fold. When I found out about these bandits, I immediately contacted the authorities. But without any hard evidence – I had not physically seen them running – I could not file a complaint. But that didn’t stop me. I took matters into my own hands and tracked them down. I emailed them pretending to be an athlete interviewing them for my blog and they fell for it. Ha!
In this Q & A, Toni and Ashley, the masterminds behind black girls RUN , discuss running, hair drama, reality checks, and chasing men.
1. Why do you run? Why not kickboxing, biking, or moose hunting?
Toni: Let me start by saying I’m not athletic or competitive. I think I fell in love with running because I know that the only person I’m competing against is me. Plus, I’m able to eat pretty much whatever I want.
Ashley: Well, my chosen passion wasn’t running, it was soccer. But, after a series of injuries and burnout, I decided I needed a new workout routine and kind of fell into running. I think what keeps me running is that I am able to get away from it all when I run. Sometimes I can just feel stress and tension leaving my body with each step.
2. African-American women are far behind our European counterparts in health and fitness. Why hasn’t it clicked for us?
Toni: Unfortunately I think that we are our own worst enemy and in a lot of areas we have just settled. We don’t see health as a huge importance and we have even coined terms like “thick” to make being overweight socially acceptable. I also think that our culture has a weird connection with food. I grew up in Tennessee and every Sunday my mom does the big Southern soul food dinner. I keep trying to convince her to try making some of the dishes without so much grease, but she’s convinced they just won’t taste the same and its completely out of the box from how she was raised.
Ashley: I definitely think that one reason we are behind our European counterparts is because we don’t have the same pressure to be skinny that they do. Whether it is through the media or just culturally, I think that white women are bombarded with messages telling them that they need to lose weight and be a perfect size two. However, we don’t feel the same pressure. In many ways I think that we celebrate our “thickness” and curves, when really we need a reality check.
[Angel: I have so much to say on this topic. In short, our failure to exercise has to do with our hair, our lack of health knowledge, and our quest to keep the booty. Go to the end of this article for more about this topic.]
3. The “hair” is a real hurdle for sisters who don’t want to “sweat it out”. How do you keep your hair from looking a hot mess? What’s your fool proof plan?
Toni: Honestly, 90 percent of the time I look a hot mess. I decided a long time ago that my health was way more important than my hair. I usually co-wash my hair during the week and go to the salon on the weekends for the real deal. As long as I’m cute to go out on the weekends, I’m good.
Ashley: Fool proof? Well, I don’t have a fool proof plan, but since I have gone natural it is easier to maintain my hair. I usually co-wash and flat twist my hair using Kinky Curly Curling Custard. The curly style usually holds up through a tough workout and I can go out afterwards and not look a complete mess.
[Angel: Toni, is there any chance we are related? Because I would've said the same thing. I've accepted that most days of the week, I will not look like America's Top Model. Rather America's Top Troll Doll. My frizzy curls and frizzy bun have become my signature. However, this is not a thing I am proud of so I've amassed a number of scarves to rock during the week. This way I look stylish and fit. Woot.]
4. What running shoes do you wear?
Toni: Brooks! I’ve tried other brands but keep going back to Brooks. I refuse to wear anything else.
Ashley: Asics
5. If you could chase anyone, who would it be?
Toni: This is going to sound weird, but I would chase Jimmy Fallon or Conan O’Brien. I love to laugh and I think they would keep me laughing the entire time, even if I felt like my legs were going to fall off.
Ashley: I don’t know if I would chase anyone, but I would definitely like to be chased by David Beckham.
[Angel: Ladies, you've managed to answer this question perfectly. Good job.]
6. If you had a passport and tireless feet where would you run to and why?
Toni: I would definitely run to London. I just feel like it’s so sophisticated and cool. I would love to call it home. Ashley: My first thought was that I would run to China and run across The Great Wall. But, after a little more thought, I think I would rather run to Rio De Janeiro, sip a few cocktails, hit the beach and play a few soccer games.
7. 3 top running songs. I challenge you to give me a song that I don’t already listen to, but I should.
Toni: It Takes Two by Rob Base and DJ E-Z Rock; Boyz by MIA; Gold Lion (Diplo Remix) by Yeah Yeah Yeahs
Ashley: I Rock by Cool Kids; Ask About me by Girl Talk; Any Travis Barker remix
[Angel: Thank you for following instructions. I've never heard listened to the Yeah Yeahs or Travis Barker remixes. Downloading now.]
Ashley and Toni are the founders of Black Girls RUN, an organization focused on promoting mental, physical and spiritual health to African-American women by providing information and resources on maintaining a healthy lifestyle. You can follow them at www.blackgirlsrun.com, facebook.com/blackgirlsrun and on Twitter at @blackgirlsrun.
Now, let’s dish about question #2 . Why don’t black females exercise? Black females: what are you thoughts? Do you think exercising will affect your sex appeal? White females: do you feel pressure to be skinny? Is that why you exercise? Men: would you be upset if your lady, regardless of race, lost her curves due to exercise? If you don’t fall into any of those groups, what do you think? Do you think society perpetuates certain standards for certain demographics?
This week I did a lot of bike riding and I needed music to keep me pumped for back to back 30 miles rides. Not only did the music need to motivating, it needed to have a little something extra. Something to help me go faster. I needed a playlist to push me through quad pain and calf cramps. I needed a playlist that made stomp the pedals like I was making wine. I needed Hip Hop. These songs will make your purse your lips, bob your head, gyrate, fist pump, and/or car jack (but don’t).
1. All I Do Is Win by DJ Khaled with Tpain, Luda, and Snoop (This will be my anthem for tri season.)
2. Go Go Gadget Flow by Lupe
3. I Go to Work by Kool Moe Dee
4. Show Me What You Got by Jay-Z
5. Going On by Gnarls Barkley
This is the best workout song I’ve heard this year. It’s fast, slow, energetic, subtle, lovely, and grimy. What more could you ask for?!
It’s Usher
Featuring Will.i.am.
It’s called OMG
Can you top this?
I am always searching for new music because 1) the radio sucks, 2) I get bored easily, and 3) my spinning students depend on me to deliver great, heart-pumping, motivating tunes.
I encourage you to try these songs for your next workout. They’re not mainstream and that’s why they’re good. Download link is below.
1. Jai Ho by A.R. Rahman
2. Brighter Days by Cajmere
3. I Can’t Wait by Andy Caldwell
4. Un Poco Flamenco by Chilly Marry
5. Eireann by Afro Celt Soundsystem
Here’s a link to a FREE download of these songs. Enjoy! Here.
Because a workout isn’t a workout without good music, here are 5 songs for you to try on:
1. Put Your Hands On Me by Joss Stone – This song is gonna make your head nod.
2. Give It To Me (Paul Oakenfold remix) by Madonna – It’s subtle. It builds. It’s 6 minutes of constant drive.
3. Days Go By (Scumfrog Deep House) by Dirty Vegas – Best version I’ve heard of this popularly remixed song.
4. The Glamorous Life by Sheila E. – I’m not going to say anything about this one because I shouldn’t have to
5. Trinity by James Dooley *Picture yourself running down a busy sidewalk dodging baby strollers, meter maids, and crack pipes. This song demands speed. Go get ‘em.
Your assignment for this week:
1. Read this Article: Strength Training Makes You Smarter. (If NY Times said it, then it must be true.)
2. Do this Exercise: Pike Pushup.
3. Download this Song. Breathe by Cinematic Orchestra. Best for chillin’, stretchin’, and walkin’.
4. Watch this Video. Pink is the epitome of strength and passion and I have a feeling she can do more pushups than me. That is both rare and remarkable. (Heads Up: Sony has removed many of Pink’s grammy performance videos because they are “violating” Sony’s copywriting policy. I hope you got a chance to see her brilliance.)
I’m always on the lookout for workout playlists (and pickpockets). One of my readers sent me a list of 21 songs that work for her. Now, go forth and rock the party, tear the club up, drop it low, and work it out.
21 songs to make you run faster, lift heavier, and relax easier
Run Fast
1. The Queen and I – Gym Class Heroes
2. Turnin Me On – Keri Hilson
3. Numba 1 (Tide is High) – Kardinal Offishall
4. Going On – Gnarles Barkley
5. Laugh About It – N.E.R.D.
6. Number One – Jamie Foxx
7. Radio – Musiq Soulchild
8. So Glad – Chris Brown
9. Just Fine (Treat Em Right Remix) – Mary J. Blige feat Lil Wayne
10. So Much Out the Way – Estelle
Lift Heavy
11. Move (If You Wanna) – Mims
12. Black Mags – The Cool Kids
13. Mikey Rocks – The Cool Kids
14. Breathe and Stop – Q-Tip
15. Vivrant Thing – A Tribe Called Quest/Q-Tip
Cool It Now Down
16. A Capella (Something’s Missing) – Brandy (I run to this too)
17. Come Close – Common
18. Cruisin’ – Smokey Robinson
19. Ordinary People – John Legend
20. Make You Feel My Love – Adele
21. The Lion King Soundtrack
Now, it’s your turn. Put me on to something new and good. Name 3 songs that get you hype every time.
Jay-Z will never permit a chubby Beyonce to slide underneath his covers. And for that, she is lucky.
The benefits of having Jay as a husband are far-reaching. He’s a genius; he’s got a goofy laugh; and he likes red wine. Oh, and he produces music that evokes every emotion possible. On his most recent gift to mankind, he’s shaped his tunes to fit every workout possible. Thus, with him by her side, Beyonce will always be ‘working it out’. And so will we.
According to Hip hop heads/aficionados/gurus, Blueprint 3 is only “pretty good”. As the resident fitness head/aficionado/guru, I disagree. Blueprint 3 is more than pretty good. It is the best workout CD Jay Z has dropped. There’s a song for every intensity, modality, to suit every BODY.
Here are the 5 best workout songs on Jay-Z’s Blueprint 3:
1. A Star Is Born is best for sauntering in and out of the gym.
2. D. O. A. is best for getting pumped up. “Oh my gawd, I’m about to burn a hole in this treadmill, the whole gym ’bout to wonder who I am and how many medals I have won.” Or something like that.
3. On To the Next One featuring Swizz Beats is best for anything that requires power, speed, and lungs. Read: box jumps, burpees, sprint intervals, hill repeats.
4. So Ambitious featuring Pharell is best for easy running; intervals on the elliptical; and booty-building stair stepping.
5. Venus vs. Mars is best for stretching. And other things I won’t reveal here.
What do you say? What ONE album has a plethora of songs suitable for exercising?
On September 26th, 2009, I competed in the Duathlon World Championships, a race that tested my strength and my character. Here is my account of the events that transpired on that unforgettable day.
If Only The Run Mattered
by Angel Stone
It’s the morning of the Duathlon World Championships. I wake up and head downstairs for breakfast with Don, a 60 year old age grouper who befriended me during the Parade of Nations. We sit down and eat more than we should. I take carbo loading to another level filling my first plate with cantaloupe, pineapples, and watermelon. My second plate is piled high with a stack of pancakes misted with syrup. Feeling full and anxious, I go back to my hotel room to relax. I spend an hour reading and 27 minutes pacing. Eventually I take a nap. At 12:30 p.m., I eat my final meal before the race, an english muffin and a bagel topped with peanut butter. I feel fat and happy. At 2:00 p.m., I meet Don and his wife downstairs and we drive to the race site. It’s sprinkling outside. At 3:15 p.m, I start my warm up. Normally my warm up is laborious but today is different. I feel light and fresh. At 3:40 p.m., I line up with my age group. The gun goes off. I start running.
I position myself in the front half of the pack and my plan is to stay there for as long as I can. At mile 2, I’m holding my position. Even better, I’m starting to catch the ladies who went out to fast. The light mist is soothing, keeping me cool and relaxed. At the turn around point, the lead ladies are coming up the same hill that we are going down. I count 1, 2, 7, 14, 23 people infront of me. Oh my gosh, I’m in the Top 25. At a competition of this level and with a field of talent red clay deep, I’m near the front. I feel amazing. I catch up to a girl who is struggling. When I pass, I give my standard “you can do it, keep it up.” But something compels me to assist her. I slow a bit and say, “try to stay with me, I’ll pace you.” She says okay, in between breaths. She picks up my pace and we run side by side. My stride is strong, my breathing is under control, and I feel incredible. I hear her start to pant. I say, “slow your breathing down, Erica. You must relax.” She immediately responds taking deep breaths through her nose and out her mouth.
We continue running together. On the last mile, which is heavily sprinkled with hills, she can’t keep up with me. I look back, yell her name, and wave her forward. She does not speed up. I do not wait for her; this is a competition after all. I give her one final encouraging shout and then bust a Usain Bolt straight to the transition area. I feel like a champion. This is going to be the best race of my life. I cross the timing pad and look at my watch. I look again in utter astonishment. I ran 6.2 miles in 40:24 minutes, a 6:31 min/mile pace. I’ve never ran this fast before. Ever.
Jubilant, I run to my bike, yank off my sneakers and strap on my bike shoes. I put on my helmet and stuff the last half of a banana into my mouth. The calming mist turns to rain. It rushes to the ground making stability impossible and a PR questionable. I take my bike off the rack and shuffle as fast as I can to the mount line. I place my foot onto the pedal to clip in but I don’t. My foot slips. Approaching racers yell, “keep it moving, get out of the way, go”. I angrily shout back, “I’m trying!” I scoot up to avoid other oncoming racers and after a few frustrated attempts, I clip in.
I get into a comfortable gear and conservatively ease my way out of the stadium trying to avoid the athletes who now hate me and the puddles of water. I safely make it onto the course and it is clear that the rain is planning to take a front row seat for my grand performance. I drop my chest toward the handlebars and try to ignore it. I pull an energy gel from my leg grippers, tear it open with my teeth and struggle to stay erect while riding one-handed. I’m so bad at this. Sugar and carbs consumed, I’m ready to turn it up. I pass a female cyclist with disc wheels. Yes! I pass a cyclist with aero bars. Yes! Things are going well. I approach an older gentlemen and with a smile say, “this can’t be safe, right?”. He smiles in agreement.
I approach the first of many downhill turns. A novice cyclist, I decide to mimic the guys in front of me. They stop pedaling and slow down. I do the same. That’s when I realize how much braking power is lost on wet roads. I don’t like it. A few minutes later, I come to another downhill turn only steeper and sharper. At the bottom of the hill is a two-way underpass divided by a huge cement column. I approach the descent with extreme care. I stop pedaling and slow down. But I can’t. In a panic, I squeeze the brakes again. Nothing. Desperate to avoid that pretty little cement wall, I squeeze the life out of my brakes. My back wheel fishtails and I head straight for the column. I try to brake, to turn my handlebars, to think of some way to avoid what seems destined to happen.
I am barreling toward a cement column and don’t know how to stop. I am panicking and don’t know how to stop. I am losing all control and don’t know how to stop. And I don’t. I fly head first into the cement column. I scream. My head bounces off the column sending me in the opposite direction. Faster than I ran that 10k, my head hits the ground and I land on my left side, bike still attached. I can’t feel my legs. This sends me straight to crazy-ville. I start to hyperventilate. I see blood falling from my chin onto the ground. Is this the end? Suddenly, I hear the worst sound one can hear after a crash: another cyclist crashing! I shut my eyes and brace myself as a cyclist runs me over. I scream again. I open my eyes and watch him get up and back onto his bike. I’m glad I was there to cushion his fall. Punk!
Three volunteers rush to my side. I, unaware if I will walk again, start crying like a 1 year old. You know, with the suctioned bottom lip action. It is a pitiful sight. An angel of a woman rushes to my side saying, “You’re okay, you’re okay”, while she wipes the snot from my upper lip with her sleeve. (She went above and beyond the call of duty on that one.) With the might of a gladiator, she applies pressure to a spot above my right eye to slow the blood gushing from my forehead. The other people try to remove my foot from my bike shoe. The pain is unbearable. I plead, “stop, it hurts”. I’m not paralyzed. They radio for help as I lay in a puddle of water shivering. The paramedics arrive and shift my immobile body onto one of those flat boards. When they lift me up, I ask, “Is this thing safe?” That’s when I knew I was going to be okay.
The doctors discover that I have a damaged knee and mild abrasions on my hip, shoulders, elbows, and back. I will need stitches to close the gash on my head. And then there’s that mild concussion. My friends are told to wake me up twice each night to make sure I don’t die in my sleep.
On the ride back to the hotel, I sit in the passenger seat and cry. Not the embarrassing tears from before but quiet tears. The tears of a woman who devoted several months of her life to train for this event. The tears of a woman who would have to tell her supporters back home that she didn’t finish. The tears of a woman who was on track to have the best race of her life. My spirit ached.
Today, I still feel a great sadness. Fortunately, I have special people in my life helping me see beyond this disappointment. The show must go on. And it will. I have another triathlon this weekend. It is the last race of the season. I will be there and when that gun goes off, I’m gonna run like a stole something!