As marathon season gathers pace across South Africa, runners preparing for long-distance events are being encouraged to reconsider one of their most familiar training habits, running with headphones.
With races like the upcoming Big Five Marathon at Limpopo’s Entabeni Game Reserve drawing attention from seasoned athletes and first-time runners alike, a growing conversation around race-day safety and performance is finding traction online.
Fitness forums, running clubs and social media communities have increasingly debated whether constant reliance on playlists and podcasts could become a disadvantage when race conditions suddenly change.
New insights highlighted by Sundried data and commentary from SportsShoes running ambassador Simon Smith, better known online as Brummie Runner, suggest that learning to run without headphones could help athletes improve awareness, pacing and mental endurance during races.
Picture: brummierunner/Instagram
While music remains a staple for many runners, organisers of several major marathon events around the world either discourage or restrict headphone use due to safety concerns, particularly on crowded routes or wildlife-adjacent trails.
According to the data referenced in the report, around 62% of runners listen to music while training. But Smith believes many athletes underestimate how different race day can feel without the familiar rhythm of a playlist in their ears.
‘Although ditching the headphones can feel intimidating, leaving it until race day could have noticeable impacts on performance and finishing times, especially if runners aren’t used to these conditions,’ he explained.
Learning to run with the environment
Rather than viewing silence as uncomfortable, Smith encourages runners to become more aware of their surroundings.
‘Actively look around you as you run, don’t just stare at the pavement. Notice the changing light, the people, the details you’d normally zone out when you have earphones in,’ he said.
He also recommends focusing on natural sounds during training sessions.
‘Tune into your footsteps, the wind, birdsong, the rhythm of your own movement,’ Smith added. ‘Most runners are surprised by how quickly ambient sound starts to feel energising.’
The approach, he says, can also sharpen concentration during longer runs where mental fatigue often becomes as challenging as the physical strain itself.
Another key point raised by Smith centres on breathing control, something many runners overlook while listening to music.
‘Steady and controlled means you’re working at the right effort; if it’s ragged, slow down,’ he said. ‘Use it as a real-time guide to your pace rather than relying on a watch or a beat.’
Smith recommends easing into the process gradually by starting with shorter, lower-intensity runs before attempting longer distances without headphones.
‘The first time you run without headphones, make it a short and easy one,’ he said. ‘Once it stops feeling strange on easy runs, you can start taking it into longer and harder sessions.’
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