Big Hair

Pace Breakdown

Slow Walk 7:57
Mod Walk 7:42
Brisk Walk 13:34
Slow Jog 7:17
Mod Jog

Brisk Jog 8:58
Run
Total 45:28

Distance: 2.1 to 3.2 miles
Speed: 2.8 to 4.2 MPH
Ave BPM: 123
Jog Beats: 42%
Pace Variability: High


We’re talkin’ teased up, boufed up, glammed up, and mulleted: that’s how the Rock Gods and Goddesses of the Arena Era wore their hair. Back then, there was no talk of “Arena Rock” or “Alternative Rock,” and “New Wave” was just something in a magazine. It was just over-the-top rock, with blistering lead guitar solos, power chords, and huge, growling vocals. Shallow? Maybe. Dated? You could say that. But you could also say these groups dished out fun with a wallop, and what better company for a vigorous wog?

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Unskinny Bop	Poison	93	3:48	5	Catchy opener. SKBL	Poison’s Greatest Hits 1986 - 1996	Hard Rock
Dirty Deeds Done Dirt Cheap	AC/DC	138	4:11	5	Oh, what evil fun!	Dirty Deeds Done Dirt Cheap	Hard Rock
Turbo Lover	Judas Priest	152	5:29	5	Straight ahead, in your face jogging	Turbo	Hard Rock
Unchain The Night	Dokken	126	5:19	5	Fabulous axe solo	Under Lock and Key	Metal
I Want You To Want Me (live)	Cheap Trick	103	3:38	5	Whoa! Rock out, Rick Nielsen! SKBL	Live at Budokan	Arena Rock
Urgent	Foreigner	116	3:59	5	Backbeat funk makes this hit move	4	Arena Rock
Eye of the Tiger	Survivor	109	4:04	5	Rocky III theme song	Eye of the Tiger (Remastered)	Arena Rock
Rock You Like a Hurricane	Scorpions	125	4:16	4	German rockers pick up the pace	Love at First Sting	Hard Rock
Heartbreaker	Pat Benatar	156	3:29	4	Pat goes incendiary on us	Greatest Hits	Arena Rock
Dance the Night Away	Van Halen	130	3:06	5	Oh, those party boys...	Van Halen II	Arena Rock
Love Is a Battlefield	Pat Benatar	94	4:09	5	One more time, Ms. Benatar, with feeling. SKBL	Greatest Hits	New Wave

The Pöet (47 minutes, Vigorous)

Pace Breakdown
Slow Walk 12:04
Mod Walk 7:12
Brisk Walk 2:56
Slow Jog 11:59
Mod Jog 9:53
Brisk Jog
Run 2:46
46:50

Distance: 2.2 to 3.2 miles
Speed: 2.8 to 4.1 MPH
Ave BPM: 121 (slower 117)
Jog Beats: 67% (slower 62%)
Pace Variability: High

Back in the day—like, WAY back in the day—all poems were sung. Poetry has since evolved into a number of different word beasts, but many of the best songs still reflect their poetic roots. Here’s a dozen songs with evocative lyrics to match their musical arrangements. You won’t find any rockers here, but that doesn’t mean there aren’t any good jogging numbers in this list. So why not transport yourself while burning off a bit of flab?

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Steve’s Song	The Blues Project	109	4:58	3	Project at its flutey progiest	Psychedelic Rock	Projections
Secret Journey	The Police	131	3:34	4	Spiritual and spooky. Very long intro	80s Rock	Ghost in the Machine
Staring at the Sun	U2	141	4:37	5	Bono goes blind	90s Rock	Pop
Jersey Thursday	Donovan	103	2:14	4	Short but quite lovely	Singer-Songwriter	Fairytale
Sixty Years On	Elton John	132	4:35	3	Gorgeous strings. Long intro	Singer-Songwriter	Elton John
Because	The Beatles	161	2:46	5	Psychedeliclassical. Two-Timer	British Pop	Abbey Road
Suzanne	Leonard Cohen	135	3:50	4	Perhaps most poetic song like, ever	Singer-Songwriter	The Best of Leonard Cohen
Late for the Sky	Jackson Browne	83	5:38	5	Rarely has angst been this expressive	Singer-Songwriter	Late for the Sky
Carpet Crawlers	Genesis	145	5:16	4	Quirky rockers at most intriguing	Prog Rock	The Lamb Lies Down on Broadway
Parasite	Fields	121	2:56	5	Quite poetic, considering the subject matter. 3/4 time, short outro	Alternative Rock	Everything Last Winter
Summer’s Cauldron	XTC	99	3:20	5	Dreamy, organic and magical. Long intro, segues into Grass	Alternative Rock	Skylarking
Grass	XTC	99	3:06	5	Wink, wink. Long outro	Alternative Rock	Skylarking

Instrumania (70 minutes, Very Light) Wogathon

Pace Breakdown

Slow Walk 23:29

Mod Walk 27:48

Brisk Walk 14:28

Slow Jog 3:48

Mod Jog

Brisk Jog

Run

69:33

Distance: 2.8 to 4.2 miles

Speed: 2.4 to 3.6 MPH

Ave BPM: 105

Jog Beats: 7%

Pace Variability: Low

Who says a song has to have words? Okay, you in the back, I hear you. But the rest of you must agree, then, for pure contemplative walking and jogging, nothing beats a soulful piano riff or flute trill or guitar lick or plucky little banjo pluck or soaring string serenade. This set is almost entirely for walking; the tempo is decidedly slow. So save it for a long, lonely stroll in the hills or along the shore when you want to fine-tune your inner vibes.

Part A: 20 minutes, Very Light (BPM 107, Jog Beats 24%)

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
The Lonely Surfer	Jack Nitzsche	106	2:35	5	Not a Beach Bunny in sight	Instrumental Rock	The Lonely Surfer
Wade in the Water	Ramsey Lewis	135	3:48	5	Great piano jazz take on spiritual	Instrumental Jazz	The Best Northern Soul All Nighter... Ever!
Wade In The Water	Harvey Mandel	106	7:51	5	Same song, different approach	Instrumental Rock	Cristo Redentor NADL
Exit	Tangerine Dream	88	5:34	5	Moody number from masters of electronica	Electronic	Exit

Part B: 16 minutes, Very Light (BPM 108, Jog Beats 0)

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Flute Thing	The Blues Project	105	6:03	4	Very long section is slightly off. Also in Flutacious	Psychedelic Rock	Projections NADL
The Brazilian	Genesis	120	4:49	5	One of this Brit rock group’s best instrumentals	Album Rock	Invisible Touch
Love Is Blue	Paul Mauriat	106	2:32	5	Orchestrally lush melody. Short outro	Instrumental Pop	Love Is Blue
Little Martha	The Allman Brothers Band	93	2:07	4	Nice pickin’!	Southern Rock	Eat A Peach

Part C: 34 minutes,Very Light (BPM 103 Jog Beats 0)

Title	Artist	BPM	Time	PC	Comment	Genre	Album/Source
Stranger in a Strange land (instrumental)	The Byrds	117	3:04	5	Roger McGuinn does his thing on guitar	Folk-Rock	Turn! Turn! Turn! bonus tracks NADL
Cry of the Celts	Michael Flatley	125	2:23	5	Irish version of Stomp!	Celtic	Lord of the Dance
(You’re) My World	Joe Satriani	93	3:56	5	Guitar master flings liquid notes	Instrumental Rock	Joe Satriani
Apostrophe’	Frank Zappa	86	5:52	5	Yes, Frank could flat-out rock	Psychedelic Rock	Apostrophe’ NADL
Sirius	Alan Parsons Project	111	3:29	5	Popular NBA intro music	Instrumental Rock	Eye in the Sky
Lucifer	Alan Parsons Project	121	4:12	5	Propulsive orchestra, cool chorus	Prog Rock	Eve
Water Song	Hot Tuna	106	5:18	4	Very nice acoustic guitar	Instrumental Rock	Burgers
Song With No Words (Tree With No Leaves)	David Crosby	91	6:00	5	Relaxing finish. Short outro	Folk-Rock	If I Could Only Remember My Name....