Marathon Tapering: Here’s what it actually is and how to do it properly
Your training playlist might be just as important as your favourite running shoes or gels, says Zongbei Cai. He breaks down how you can lighten the mental load of training, transform your long runs, and help keep your pace on track, all by hitting the play button.
Your running playlist shouldn’t be an afterthought. When curated with intention, it can become a powerful tool on Marathon Day.
Just two years after his first run, Zongbei Cai crossed the 2025 TCS London Marathon Finish Line in an impressive 03:22:45.
He is on the way to completing the Abbott World Marathon Majors and is Manager of International Brand Marketing at Shokz, the electronics company known for pioneering wireless open‑ear headphones. Zongbei has taken part in running events across the globe and seen elite athletes training up close. It’s no surprise, then, that he takes his listening strategy seriously.
From music and podcasts to stand‑up comedy, he reveals how the right audio at the right moment can transform your training, shaping not just how you run, but how you think while you’re running.
Sponsored by Shokz.
Experiment with instrumental music – think ambient soundscapes or classical music
In case you ever wondered, elite athletes use headphones during training, and their playlists are strategically curated. Zongbei describes how UTMB champion Tom Evans works with neuroscientist Dr David Spindler, who analyses how different types of music can affect your mental state and heart rate.
“When you are competing at a high level, racing isn’t just about physical conditioning, it’s about mental optimisation, and audio is part of that toolkit,” says Zongbei. “They have a strategy about what to listen to at certain stages, and they will use instrumental music to lower the heart rate or stay consistent.”
So when you are constructing your playlist, it’s worth considering what you will need at that stage, whether it’s a consistent pace or even a smile to keep you going. In fact, when Tom Evans won the 2025 Ultra‑Trail du Mont‑Blanc, he used songs like Chappell Roan’s Pink Pony Club to make him smile when running through the night.
If you’re interested in what elite athletes listen to during training, Shokz have playlists from the likes of Eilish McColgan over on Spotify.
Match your playlist to the type of training run
Training for a marathon is a big-time commitment.
“I have to run 33K on the weekend,” says Zongbei. “Even though I am doing it on Sunday, I am thinking about it now, and you will hate running sometimes, even an easy run.”
He has found that learning while running through psychology, wellbeing and leadership podcasts makes the miles fly by. His current obsession is comedy podcasts.
“They’re usually an hour long – perfect for easy and long-distance runs. The only downside is laughing while running!”
On tempo days, he prefers music; it’s classic rock and hip‑hop. He’s a huge Radiohead fan, as well as artists like The Cure and Suede. On long runs, he leans towards podcasts. On Event Day, though, it’s music only.
Use BPM as your own personal pacer
Zongbei also suggests experimenting with Beats Per Minute (BPM) playlists to help regulate your cadence. This type of playlist can act as a pacer. Your ideal BPM range will depend on your natural rhythm, but you could start by experimenting with 140–160 BPM for easy runs and 170–180+ BPM for faster sessions.
Don’t forget to pair your headphones with a training app
Finally, Zongbei’s last recommendation is simple: if you haven’t already, connect your headphones to a training app. He uses the Official TCS London Marathon Training App, Coopah.
“It’s like having a personal coach next to me, saying slow down or run faster, or telling you how your last kilometre went.”
Now all you have to do is pick the right headphones
Open‑ear headphones mean you can hear crowds, traffic and other runners – without losing your music. For events like the TCS London Marathon, where atmosphere matters just as much as pacing, open‑ear headphones let you experience both: everyone cheering your name and your favourite playlist.
If you’ve never used Shokz headphones before, here’s the difference.
Bone conduction (like the Shokz OpenRun Series):
“Bone conduction is like a carbon‑plated racing shoe – built for performance,” says Zongbei. It is ideal for racing and focused training.
Air conduction (Shokz OpenDots and OpenFit):
“Air conduction is like your daily trainers – comfortable and versatile,” he says. Great for everyday use and casual running.
