Note (September 2026): This guide has been updated. Earlier versions credited two published studies to “our team blog”, implied a headphone brand was used in one of them, credited Jaybird’s MySound app to Jabra and called Bluetooth 5.0 the latest version; these points are corrected below.
To choose earphones for running, start with a secure fit (earhooks, wings or a neckband), a water rating of at least IPX4 for sweat, and enough battery for your longest run. For road running, open-ear or bone-conduction designs, or a transparency mode, keep traffic audible. Keep the volume moderate: WHO advises staying below 60% of maximum.
Key Takeaways
- Fit first: earhooks, fins or a neckband stop earphones from shifting when your stride jolts them.
- Water rating: IPX4 resists splashing and sweat; IPX7 survives immersion to 1 m for 30 minutes (IP code definitions).
- Awareness: for roads, choose open-ear/bone-conduction headphones or a transparency mode so you can hear traffic.
- Volume: WHO recommends keeping personal audio below 60% of maximum volume; Hearing Australia’s “80-90 rule” caps listening at 80% volume for 90 minutes a day.
- Check the model is current: several models in the original list are older or no longer sold by their makers (status table below).
Music has the power to stimulate and comfort, to divert attention from feelings of fatigue and to enhance positive moods. For many, it is an invaluable companion to exercise.
According to a 2012 study by Jarraya and colleagues in the Asian Journal of Sports Medicine, high-tempo warm-up music can improve short, high-intensity (anaerobic) exercise performance in well-trained athletes.
How to Choose the Best Running Earphones
In that study, 12 well-trained young male athletes listened to music through headphones during their warm-up (the paper does not name a headphone brand; the link that follows simply points to one maker’s range of Treblab running earphones). The music ran at 120-140 beats per minute during a 10-minute warm-up. After the warm-up, each athlete performed the 30-second Wingate test, an all-out sprint on a cycle ergometer.
The same test was also done without music, in a separate session 48 hours apart. In both conditions, the researchers recorded each athlete’s heart rate, rating of perceived exertion (RPE), peak and mean power output, and fatigue index.
Analysis of the data revealed that music at a fast pace during the warm-up had not significantly affected the heart rate, the RPE or the fatigue index, but it had increased both peak and mean power output. The authors suggested that the benefit came mainly from music’s motivating, arousing effect rather than from a direct physiological change. The study was published in the Asian Journal of Sports Medicine in 2012.
In another study, published in the journal Circulation in 2009, crescendos (passages growing louder) raised heart rate and blood pressure, while decrescendos and silence had the opposite, relaxing effect. This research adds to the growing body of research documenting the effects of music on mood and physiology.
Researchers led by Luciano Bernardi at the University of Pavia, Italy, studied the interaction between music and the cardiovascular and respiratory systems to understand how music might be used in rehabilitation, for example for heart and stroke patients.
The researchers recruited 24 young, healthy volunteers, half of whom were trained musicians, and measured their cardiovascular responses to music. The crescendos had a stimulating effect and the decrescendos – a relaxing influence.
But despite this evidence, many runners do not listen to music during their training or competition because they find it uncomfortable or believe it is dangerous to cancel out the ambient sound if running in the street.
The running accessories that have evolved the most in recent years are headphones. Market-size estimates for headphones vary widely between research firms, and the forecast this article originally quoted (growth to $20.8 billion by 2025) is now out of date; what is clear is that makers keep adding sports-specific features.
Many manufacturers now make sports earbuds that can, for example, measure your heart rate or synchronize with your phone’s applications to provide voice-guided workouts; Beats’ Powerbeats Pro 2 (announced in February 2025) and Apple’s AirPods Pro 3 both include heart-rate sensing. You can evaluate other brands in this selection with the best ones.
If you’re already convinced of how good music can improve your sports performance and planning to purchase a headset, we have some recommendations for your use and choice. Check them out.
1] Safety comes first
Hearing Australia recommends its “80-90 rule”: listen at no more than 80% volume for no more than 90 minutes per day, which it says uses about half of your daily sound dose. A good rule of thumb is that if others can hear the sounds coming from the headphones while you are wearing them you should turn the volume down.
And it doesn’t matter if it’s metal or classical music, it’s the volume and the length of the listening session that matters.
Another important safety measure is to choose a model of headphones that allows sound isolation at the gym but allows ambient sound when running in the street – a fundamental safety measure.
2] A runner’s headset should be sturdy
Running is an impact activity. It is important to choose a model that is resistant to sweat and rain. If, in addition to running, you practice swimming, you must take into account that for its use in the pool, the model of headphones must guarantee its operation under water.
Remember to always wash your headset under running water and dry it very well after use (just as you do with your watch or heart monitor).
3] Keep a varied music library
Create music lists designed to stretch, warm-up, end or start your workout. You can see more ideas for your playlists at RunnersWorld.com.
4] Take advantage of wireless headphones
One of the main technological innovations of the headset is that we get rid of the uncomfortable cables giving more mobility and discretion.
This is achieved through Bluetooth connection technology that may or may not have NFC (Near Field Communication), a type of short-range communication that requires the devices to be a couple of centimeters away from each other.
Using NFC will allow you to quickly connect your earphones to your mobile phone by simply moving them closer together.
Please note that you will need to charge the battery. When choosing a model, take into account the charging time and battery life, which vary widely by brand and model (some manage to recharge in just 15 minutes). Others have the option of energy-saving mode.
5] Comfort first
Just like your shoes, a runner’s headset should “fit” you perfectly. Consider whether you prefer a model with or without external ear support, internal (in-ear) or external fit. Some have a variety of different sized pillows (usually three sizes) to fit ergonomically.
6] Sound quality
Take into account the fidelity of the sound when comparing different models of headphones. The most difficult thing to achieve is the bass and avoid distortion when increasing the volume. Also, many brands offer companion apps to customize the sound; Jaybird, a brand Logitech bought in 2016, did this with its MySound app, now listed as the Jaybird app by Logitech.
Featured models
There are a large number of sports wireless headphones on the market. However, in this selection we have tried to offer diversity in design, performance, and budget.
1] Anker SoundBuds
If price is one of the most limiting factors when choosing a headset for running, the Anker SoundBuds line was long one of the budget options. SoundBuds is an older Anker range (Anker now sells its audio products under the Soundcore brand), so check whether the exact model is still stocked; prices vary by seller.
Its design is classic and simple: it is two earphones with fins connected by a cable, where you will find a control for volume adjustment. The back is magnetic so that they form a collar when not in use. They are lightweight, with silicone adjustments and water and sweat-resistant coating.
2] AUKEY
Another affordable alternative for running was these AUKEY headphones. In spring 2021 Amazon suspended AUKEY’s listings during its crackdown on review manipulation, as Marketplace Pulse reported in May 2021, so the button below may no longer lead to a live product. They essentially share the design and accessories of the previous model.
So, they are being fixed to the ear by means of flippers and pads that we can exchange according to our needs. As in the previous case, the back part is magnetic so that they close to form a collar.
One of its best features is Bluetooth 4.1 connectivity, aptX Bluetooth codec, 3 equalization modes, and 8-hour autonomy. They are IPX4 certified, which protects them from sweat and rain.
3] Plantronics BackBeat Go3
The Plantronics BackBeat Go3 is a comfortable, compact and well-finished wireless headset. It dates from before Plantronics renamed itself Poly (2019) and was acquired by HP (August 2022), and its old Poly support page now redirects to HP support, so check whether it is still stocked. They are also resistant to sweat, light rain, and humidity.
These headphones provide clear highs and natural mid-range tones, as well as have noise cancellation technology, so they are recommended for the gym.
Depending on the manufacturer, they reach up to 7 hours of continuous music playback and connect to smartphones and tablets via Bluetooth. You can use Siri, Google Now or Cortana with them, without having to touch the phone.
4] TREBLAB XR700
What makes them ideal for running is signature adjustable ear-fins. A completely secure fit allows feeling confident when movements are quick and sudden. Treblab rates them for up to 9 hours of playtime on a single charge, which is good for a budget model. As of September 2026, Treblab’s own store lists the XR700 as sold out, and prices vary by seller.
The XR700 uses Bluetooth 5.0, which was a recent version when this article was first written; the Bluetooth core specification has since reached version 6.3 (May 2026). The IPX7 certification allows sweating intensively or running in rain without fear of them being damaged.
Speaking of the source, Treblab’s current product page does not list multipoint (two-device) pairing or the AAC codec, so check the specifications of the unit you buy if you need either feature.
The button controls are intuitive and easy-to-use. They also allow hands-free calls via a built-in mic with cVc 6.0 noise reduction (as listed on Treblab’s product page), as well as summoning digital assistants.
What Happened to the Models in This Guide?
The four featured models were picked several years ago. This table records what could be verified about each one as of September 2026; prices change and stock varies by seller, so check before buying.
| Model | Status as of September 2026 | Key listed specs |
|---|---|---|
| Anker SoundBuds | Older Anker range; Anker’s audio products are now sold under the Soundcore brand | Varied by model (Slim, Curve, Slim+, Flow shared one FCC model family, A3410) |
| AUKEY sports earphones | Amazon suspended AUKEY listings in spring 2021 over review manipulation; exact model not named in this article | Bluetooth 4.1, aptX, IPX4 (as originally described) |
| Plantronics BackBeat GO 3 | Plantronics became Poly in 2019; HP completed its acquisition of Poly in August 2022 | Sweat-resistant wireless earbuds |
| Treblab XR700 | Listed as sold out on Treblab’s own store | Bluetooth 5.0, IPX7, up to 9 hours, cVc 6.0 mic |
Which Type of Running Earphones Is Right for You?
Running earphones fall into a few broad designs. The examples below are current models with sports features, shown only to illustrate each type; the prices are the makers’ own list prices as of September 2026, and prices change.
| Type | Example | Water rating | Battery (per charge) | Notable feature | List price (Sept 2026) |
|---|---|---|---|---|---|
| Earhook true wireless | Beats Powerbeats Pro 2 | IPX4 | Up to 10 hours (ANC off) | Heart-rate sensors, ANC and Transparency | $249.99 (Beats) |
| In-ear noise-cancelling | Apple AirPods Pro 3 | IP57 | Up to 8 hours with ANC | Heart-rate sensing during workouts | $249.00 (Apple) |
| Open-ear bone conduction | Shokz OpenRun Pro 2 | IP55 (not for swimming) | Up to 12 hours | Ears stay open for traffic awareness | $179.95 (Shokz) |
| Budget earhook wireless | Treblab XR700 | IPX7 | Up to 9 hours | Adjustable earhooks | Sold out on Treblab store |
Earhook and wing designs
Earhook earbuds wrap a flexible hook over the top of the ear, which keeps them in place on fast or bumpy runs. Beats says the earhook on the Powerbeats Pro 2 is 50% smaller than on the original Powerbeats Pro and is reinforced with a nickel-titanium alloy.
Open-ear and bone-conduction headphones
Bone-conduction headphones such as the Shokz OpenRun Pro 2 send sound through vibrations near the ear while leaving the ear canal open, so runners can still hear traffic, cyclists and other people. Shokz notes that the OpenRun Pro 2’s IP55 rating means it is not fully waterproof and is unsuitable for swimming.
Noise-cancelling in-ear earbuds
Noise-cancelling earbuds block the most outside sound, which suits the gym or a treadmill. For outdoor runs, use the transparency mode if the model has one, so ambient sound is let back in.
What Do Water-Resistance Ratings Mean for Runners?
An IP (Ingress Protection) rating tells you how well a device resists dust and water. In a rating such as IPX4, the “X” means the device was not rated for dust, and the second digit is the water rating.
- IPX4: resists splashing water from any direction – enough for sweat and light rain.
- IPX5: resists water jets from a 6.3 mm nozzle from any direction.
- IPX7: survives immersion in water up to 1 m deep for 30 minutes.
- IPX8: rated for continuous immersion beyond 1 m, under conditions the manufacturer specifies.
A rating is not a promise for swimming: check that the maker explicitly says the model is designed for swimming. The same rating system applies to speakers, as explained in our guide to choosing a waterproof Bluetooth speaker.
How Loud Is Too Loud? Safe Listening Limits
According to the World Health Organization, sound below 80 decibels (dB) is unlikely to damage hearing, and the safe weekly listening time falls quickly as volume rises. WHO estimates that over 1 billion young adults are at risk of permanent, avoidable hearing loss from unsafe listening.
| Sound level | WHO safe listening time per week |
|---|---|
| 80 dB | Up to 40 hours |
| 85 dB | 12 hours 30 minutes |
| 90 dB | 4 hours |
| 95 dB | 1 hour 15 minutes |
| 100 dB | 20 minutes |
WHO’s practical advice for headphone users:
- Keep the volume below 60% of the device’s maximum.
- Use well-fitted or noise-cancelling headphones so you do not need to turn the volume up in noisy places.
- Use apps that track sound exposure and warn you about unsafe levels.
- Take regular listening breaks.
WHO lists persistent ringing in the ears, difficulty hearing high-pitched sounds and trouble following conversations in noisy places as warning signs. If you notice them, see our guide to hearing loss signs and what to do and speak to a hearing professional.
How to Run Safely With Earphones
- Keep one sense on traffic: on roads, use open-ear headphones or a transparency mode, and keep the volume low enough to hear vehicles and cyclists.
- Test the fit before race day: run a few minutes at pace and shake your head; if the earphones shift, try another tip size or an earhook model.
- Charge before long runs: compare your longest run time with the maker’s rated battery life, which is usually measured at moderate volume.
- Clean them after sweaty sessions: the same habits apply to other wearables – see how to wear and clean a fitness tracker.
- Match your gear: good earphones do not replace the basics, such as the right running shoes.
For more model ideas, see our round-up of earphones for fitness enthusiasts.
Frequently Asked Questions
What are the best type of earphones for running?
The best running earphones are the ones that stay put and suit where you run. Earhook or wing earbuds give the most secure in-ear fit, while open-ear bone-conduction headphones keep your ears open to traffic on roads. Look for at least IPX4 water resistance for sweat.
Are bone-conduction headphones good for running?
Bone-conduction headphones are popular with road runners because they leave the ear canal open, so you can hear traffic and people around you. The trade-off is less isolation from outside noise, and many models, such as the IP55-rated Shokz OpenRun Pro 2, are not designed for swimming.
What IP rating do running earphones need?
For running, IPX4 is the practical minimum because it covers splashing water such as sweat and rain. IPX7 adds protection against immersion up to 1 m for 30 minutes, which helps if the earphones are dropped in water or rinsed after use.
How loud should I listen to music while running?
The World Health Organization advises keeping personal audio below 60% of maximum volume and taking regular breaks. Hearing Australia’s “80-90 rule” sets an upper limit of 80% volume for 90 minutes a day. On roads, keep it low enough to hear traffic.
Can earbuds measure heart rate while running?
Yes, some earbuds can. Beats’ Powerbeats Pro 2 have optical heart-rate sensors in each earbud, and Apple says the AirPods Pro 3 can track heart rate and calories burned during workouts.
Does music really improve running performance?
Research suggests it can help in some situations. In a 2012 study in the Asian Journal of Sports Medicine, fast warm-up music raised peak and mean power in a 30-second sprint test in 12 trained athletes without changing heart rate or perceived exertion. The authors credited motivation and arousal.
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