Dithering on the Edge of Europe

CBDB Runs – JEFF: 140 to 150 BPM Jeffing Run on a Sunny Spring Day to some Classic Pop and Rock

Unwrapp3d — Sun, 12 Apr 2026 20:51:00 +0000

(Total Length: 65 minutes) We are back to jeffing in run-walk intervals. We walk while I chat, we run to the music. This gives us around a 3 min:30 sec ratio, but you do you. All songs are between 140 – 150 BPM. The jeffing run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song, but no audio guidance this time), a main jeffing session (9 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 The Beatles, The B-52's, Paul Simon, Michael Jackson, The Police, Blondie, The Offspring, Billy Idol, Blondie, MAGIC!, Tracy Bonham, The Pretenders and Bruno Mars)

CBDB Runs – JEFF: Gospel Steps: Easter Edition! We are running to Easter Gospel and Gospel R&B

Unwrapp3d — Wed, 01 Apr 2026 08:39:00 +0000

(Total Length: 69 minutes) The run includes a warmup walk (1 song), pre-run dynamic calf stretches (1 run), a log jeffing session (7 songs), a cooldown walk (1 song) and post-run stretches (1 song).

Just wishing everyone a wonderful Easter period, whether you are celebrating these festivities or not. All we need is a great beat, and we keep on going. Unless we are walking, of course, as this is a wonderful, relaxing Jeffing run with a few walking intervals sprinkled throughout, just like colourful Easter eggs on the lawn! Happy Easter Season, everyone.

Post-run stretches, as usual, can be found at https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine .

(Songs by Red Hammond, Israel Houghton, Kurt Carr, Myron Butler & Levi, Kirk Franklin, Kelontae Gavin, The Spirituals, PJ Greaves, Israel Houghton, Casey J, Tasha Cobbs Leonard, Jimi Cravity, The Winans, CeCe Winans, Todd Dulaney and Ricky Dillard )

CBDB Runs – MICRO5: 5-min micro run to 165 BPM! Fast light steps & Laurie Anderson’s Born Never Asked

Unwrapp3d — Sun, 29 Mar 2026 16:03:18 +0000

(Total Length: 39 minutes) The run includes a warm-up walk (2 song2), pre-run dynamic stretches (1 song), a main running session (5 min of songs), a cool-down walk (2 songs) and a post-run stretch (4 songs). And for this 5 min micro run, I have chosen to play one of my favourite artists, the one and only Laurie Anderson with her song, Born, Never Asked. Enjoy! For ideas for post-run stretches, head to https://healthunlocked.com/strengthandflex/posts/151682614/a-post-run-stretch-routine.

(Songs by ssss Laurie Anderson, The White Stripes, Avi Kaplan, The Boots, Nitin Sawhney, Nashville Cast with Lennon & Maisy, Chicago, Susan Sarandon and Barry Bostwick and Richard O'Brien, Die Feisten and Cage The Elephant)

CBDB Runs – MICRO5: 5-min micro run to 160 BPM (BØRNS, The Delta Riggs, The Monkees and more)

Unwrapp3d — Wed, 04 Mar 2026 01:45:00 +0000

(Total Length: 38 minutes) 160 BPM!! Boy, that is crazy!! Like maniac crazy! And that after my ankle incident not too long ago … yes, the very one I recorded like some cheerful documentarian of calamity, and I will play you an excerpt before we head off on our 5‑minute run. My legs definitely don’t feel like they’re “kissing the ground” on this one, more like hurtling forward with wild‑eyed “mayhem mode” energy. But very good practice to edge up to 160 BPM. Enjoy!

The run includes a warm-up walk (1 song), pre-run dynamic stretches (2 songs), a micro run of 5 minutes (one five-minute song), a cool-down walk (3 songs) 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 BØRNS, Dune Moss, The Delta Riggs, Firewind, Rocky Horror, Chamber Band, Die Feisten, The Monkees, Robyn Ottolini and Royal Deluxe)

CBDB Runs – MICRO10: 10-min micro run to 140 BPM (Crosby, Stills, Nash & Young, Macy Gray, ELO)

Unwrapp3d — Tue, 24 Feb 2026 16:22:00 +0000

(Total Length: 38 minutes) I’ve been adding a few micro‑runs to my usual 2–3 outings. Short little jogs that let me (and hopefully you!) play with different BPMs without going full Forrest Gump. They’re great for focusing on one bit of running technique at a time, basically tiny tutoring sessions for your feet. I chat about all that in the post‑run ramble… uh, discussion.

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 (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 Zomboy, Vastive, Crosby, Stills, Nash & Young, Lucifer Cast, Macy Gray, Bearded Legend, Pretenders and Electric Light Orchestra)

CBDB Runs – JEFF: Run with the birds! Blackbird Covers (The Beatles, Bobby McFerrin, Crosby, Stills and Nash & more)

Unwrapp3d — Tue, 17 Feb 2026 16:19:00 +0000

(Total Length: 53 minutes) This special episode is built entirely around creative and unexpected covers of Blackbird. All encountered on a Jeffing run! I drop in throughout the show with fun facts about real blackbirds! Their songs, their migration patterns, and why they’re such iconic little creatures. A gentle, uplifting soundtrack for an easy-going, joyful run.

The Jeffing run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main jeffing/running session (lots of Blackbird Covers!), 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 The Beatles, The Gray Havens, Brad Mehldau, Trio Esperança, B For Bang, The Beat Bugs & Sia, Bobby McFerrin, Glee Cast, Miloš Karadaglić, Sarah McLachlan, Bobby Selvaggio, Cory Wong, Phish, Bacalao, Boyce Avenue, Crosby, Stills, Nash & Young and Smart Went Crazy)

CBDB Runs – MICRO10: 10-min micro run to 140 BPM (Megan Trainer, George Ezra, Ed Sheeran and more)

Unwrapp3d — Tue, 10 Feb 2026 16:28:00 +0000

MICRO10: 10-min micro run to 140 BPM (Megan Trainer, George Ezra, Ed Sheeran and more)

(Total Length: 35 minutes) We are continuing our micro-runs. And don’t worry, longer runs are on the way. They are just parking in a longer and longer cue of long runs. Fitting really.

But today, lace up with me for another 10 min run to music of 140 beats per minute. Leisurely recovery run, really. Relax into it and enjoy.

The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (several very patient songs at 140 BPM), a cool-down walk (2 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 The Good, the Bad & the Queen, Tracy Bonham, Interzone, Meghan Trainor, George Ezra, MILCK, The Police andEd Sheeran)

CBDB Runs – MICRO5: 5-min micro run to 155 BPM (For the Record, from 36 Questions)

Unwrapp3d — Tue, 03 Feb 2026 16:07:00 +0000

(Total Length: 34 minutes)

The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (5 min song), a cool-down walk (2 songs) and a post-run stretch (2 songs).

For the 5 min song, I chose For The Record, from the podcast Musical 36 questions. So I am hoping this might be fun for those of you who do not know this music yet.

I also am experimenting with running with two microphones, and you can actually hear the blood whooshing through my calf muscle! There is a reason why the inner calf muscle is sometimes called the second heart!

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

(Songs by Jonathan Groff & Jessie Shelton of 36 Questions, Das Dritte Ohr, The Goo Goo Dolls, Maroon 5, Chicago, Queen and Aloe Blacc)

CBDB Runs – MICRO5: Two 5-min micro runs to 135 BPM (Tracy Bonham, The B-52’s)

Unwrapp3d — Wed, 14 Jan 2026 16:24:00 +0000

(Total Length of 2 Runs: 46 minutes) Includes 2 micro runs of 5 min at 135 BPM, each one having a warm-up walk (1 song), some dynamic calf stretching (1 song), a main running session (one, specially selected, single 5 min song!), a cool-down walk (1 song) and post-run stretching (1 song).

As mentioned before, I recently read a Runner’s World article about ultra-short runs (5-10mins). Recovery days are important, non-negotiable even. But very quick runs could count as recovery whilst still giving you that post-run buzz for the day. Micro runs proved to be the answer.

Discussion on our forums: https://healthunlocked.com/bridgeto10k/posts/152468068/daily-micro-runs-vs-longer-runs

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

(Songs by the Black Eyed PeasBillie Eilish, Tracy Bonham, Pharrell Williams, Chicago, The B-52's, Interzone, Chicago, Cyndi Lauper and Simple Minds)

CBDB Runs – WALK: A Snow Walk with Rich and Ceebs (The Civil Wars, Coldplay, The Cranberries, Kate Bush & more)

Unwrapp3d — Tue, 06 Jan 2026 16:11:00 +0000

(Total Length: 81 minutes) Wrap up and step into a drifting winter soundscape where snow sets the pace. Rich and Ceebs head out along quiet woodland paths and open, white‑washed fields, following fresh tracks, fox‑still corners, and snowbound moments. Along the way, the laughter of children on a stolen snow day sparks memories of our own, warming the cold air.

Whether you’re heading out on a brisk January walk or dreaming of snow wherever you are, join us for songs shaped by frost, wonder, and winter light — plus chats about all things snow.

(Songs by Matt Pond, The Civil Wars, Toby Lightman, The Decemberists, Elliott Smith, The Magnetic Fields, Earth, Wind & Fire, Simon & Garfunkel, Sara Bareilles& Ingrid Michaelson, Coldplay, Mumford & Sons, The Cranberries, Genesis, Belle and Sebastian, Sia, Kate Bush)