Dithering on the Edge of Europe

CBDB Runs – INTERVALS: Alternating 135 with 160 BPM (Grace Jones, Pharrell Williams, The Mamas & The Papas)

Unwrapp3d — Wed, 08 Jul 2026 11:47:59 +0000

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)

CBDB Runs – INTERVALS: Alternating 140 with 155 BPM! (Whitehouse, B-52s, Ed Sheeran and Black Eyed Peas)

Unwrapp3d — Thu, 25 Jun 2026 21:42:00 +0000

(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!

(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)

CBDB Runs – MICRO5: 5-min micro run to 160 BPM (Delta Rae, Paul McCartney, The Monkees, and Led Zeppelin)

Unwrapp3d — Wed, 17 Jun 2026 07:36:00 +0000

(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)

CBDB Runs – NEG SPLITS: Increasing BPMs! Can you run through these? (Paolo Nutini, Paul Simon, The Proclaimers)

Unwrapp3d — Wed, 10 Jun 2026 07:20:00 +0000

(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)

CBDB Runs – JEFF: Songs You Cannot Run To …. On Global Running Day! (Gorillaz, Laurie Anderson, Dave Brubeck)

Unwrapp3d — Wed, 03 Jun 2026 09:14:47 +0000

(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)

CBDB Runs – MICRO10: Eurovision 2026 (Part 3) – A short 10-min micro run (Ceccah, Alis, and Kelsie Borg)

Unwrapp3d — Sat, 16 May 2026 06:14:00 +0000

(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)

CBDB Runs – JEFF: Eurovision 2026 Part 2: More Slow Miles, and bigger Big Beats (Noam Bettan, Antigoni, Akylas)

Unwrapp3d — Mon, 11 May 2026 07:24:00 +0000

(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)

CBDB Runs – MICRO10: 10-min micro run to 165 BPM …. 165???? (Wham!, Die Feisten, Tim Curry)

Unwrapp3d — Sat, 09 May 2026 05:32:00 +0000

(Total Length: 35 minutes) Oh my!! Whew! We are running to an energetic 165 BPM for 10 minutes, and 165 BPM is superfast in my book! So challenge yourself, or … if it is a comfortable pace for you, enjoy this selection of songs that get you moving.

The run includes a warm-up walk (1 song), pre-run dynamic stretches (2 songs), a main running session (10 min of songs), a 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 Chamber Band, Tim Curry, Die Feisten, Wham!, Scott Mackay, Lucette, Heiner Pudelko, Christina Vierra and The Ryan Rehm Band, Micky, Cage The Elephant and Black Eyed Peas)

CBDB Runs – JEFF to Eurovision 2026: Slow Miles, Big Beats (Sal Da Vinci, FELICIA and Eva Marija)

Unwrapp3d — Sun, 03 May 2026 08:22:02 +0000

(Total Length: 41 minutes) As we gear up for the Eurovision Song Contest 2026, let’s dive into this year’s songs and see which beats make our feet itch. Join me on a whirlwind tour of Europe’s cultural soundscape while we jeff through our local scenic trails!

The run includes warm-up walk (1 song), pre-run dynamic stretches (1 song), a main jeffing/running session (6 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 Satoshi, LOOK MUM NO COMPUTER, Sal Da Vinci, Essyla, COSMÓ, Eva Marija, FELICIA, JONAS LOVV, Monroe, Søren Torpegaard Lund and Linda Lampenius & Pete Parkkonen )

CBDB Runs – MICRO10: 10-min micro run to 155 BPM (Black Eyed Peas, Cage The Elephant, Chicago)

Unwrapp3d — Wed, 29 Apr 2026 15:39:14 +0000

(Total Length: 31 minutes) A quick morning micro-run, with some seasonal, thrown in squishy mud noises from the soggy ground. The run includes a warm-up walk (1 song), pre-run dynamic stretches (1 song), a main running session (10 mins 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 Cage The Elephant, Cage The Elephant, Black Eyed Peas, Chicago, Nadine Shah and Toya)