Bad Angel Rule #176

Wake up with compression socks for fresher legs!

Wake Up with Compression.

As we’ve stated before, sleeping in compression tights/socks/sleeves after hard races is an excellent way to speed up recovery. But why not also try this after hard workouts during training?

Wednesday nights are my toughest night of the week, with speed workouts that leave me sore and achy the next day. Last Wednesday, I slept in my Nike OTC Compression Socks and woke up feeling a lot less meowy. I can’t believe it took me this long to try this. It’s a small step with big benefits!  — Amie


150 Running Songs

We’ve been doing this blog for three-plus years, and that also means we’ve been posting Running Songs of the Week for three-plus years. In fact, our first post ever was a RSotW, “Say It” by the Beastie Boys, less than a week after they released their final album. (RIP MCA.)

So now I’ve done you a solid and compiled all 150 RSotW in one place. It’s about 8 hours of music, or roughly enough to fill two marathon playlists.

Get after it! — Mags


1. “Say It” by the Beastie Boys

2. “Did Not the Lights Go Out for You” by Shadow Shadow Shade

3. “I’m Not Gonna Teach Your Boyfriend How to Dance With You” by Black Kids

4. “Do You Want It All?” by Two Door Cinema Club

5. “Cradle” by The Joy Formidable

6. “Gold and Warm” by Bad Veins

7. “Get Better” by Mates of State

8. “Bad Things” by Jace Everett

9. “Long-Forgotten Fairytale” by Magnetic Fields

10. “Bumper” by Cults

11. “Corner of the Sky” by Cut Copy

12. “Go Go Go” by The 88

13. “Where’s Your Head At?” by Basement Jaxx

14. “Home” by LCD Soundsystem

15. “American Girl” by Tom Petty and the Heartbreakers

16. “I Got Soul, I’m So Wasted” by wallpaper.

17. “New Direction” by Black Lips

18. “Ghosts” by the Head and the Heart

19. “Squeeze Me” by Kraak and Smaak

20. “Lights and Music” by Cut Copy

21. “Clint Eastwood” by Gorillaz

22. “POWER” by Kanye West

23. “Africa” by Toto

24. “This Too Shall Pass” by OK Go

25. “I Ain’t Saying My Goodbyes” by Tom Vek

26. “Burning Down the House” by Talking Heads

27. “Midnight City” by M83

28. “The Devil is in the Beats” by the Chemical Brothers

29. “Ashin’ Kusher” by Kid Cudi

30. “Slight Figure of Speech” by the Avett Brothers

31. “Running From the Cops” by Phantogram

32. “Story Problem” by the Envy Corps

33. “Stop Stop” by the Black Keys


34. “Amsterdam” by Peter Bjorn and John

35. “Ambling Alp” by Yeasayer

36. “Diamond Dave” by the Bird and the Bee

37. “Scared as F@&!” by An Horse

38. “Family Affair” by Mary J. Blige

39. “Houdini” by Foster the People

40. “You” by Atmosphere

41. “We Still Got the Taste Dancin’ on Our Tongues” by Wild Beasts

42. “We Are Young” by fun.

43. “Traveller’s Digest” by Library Voices

44. “Little Talks” by Of Monsters and Men

45. “Sunrise” by Childish Gambino

46. “Percussion Gun” by White Rabbits

47. “You Got Yr. Cherry Bomb” by Spoon

48. “Kids” by MGMT

49. “All I Ask of You” by Skrillex ft. Penny

50. “Marathon Runner” by Yellow Ostrich

51. “Don’t Run” by Bad Veins

52. “So Whatcha Want” by the Beastie Boys

53. “My Roots Go Down” by the Seedy Seeds

54. “Don’t Send the Searchlights” by Gold Motel

55. “Little Secrets” by Passion Pit

56. “Infinity Guitars” by Sleigh Bells

57. “Cruel” by St. Vincent

58. “Call Me Maybe” by Carly Rae Jepsen

59. “Spin” by Wildlife Control

60. “Sting’s Teacher Years” by The Kickback

61. “I Never Can Relax” by hellogoodbye

62. “Lip Gloss” by Lil Mama

63. “Default” by Django Django

64. “Crimewaves” by Matthew Dear

65. “Go” by Santigold ft. Karen O

66. “Gangnam Style” by PSY

67. “I Look to You” by Miami Horror ft. Kimbra

68. “It’s Like That” by Run-DMC vs. Jason Nevins

69. “Generation Handclap” by Library Voices

70. “Sleep Alone” by Two Door Cinema Club

71. “In a Big Country” by moe.

72. “Bang Bang Bang” by Mark Ronson and the Business International

73. “Till the World Ends” by Britney Spears

74. “Romance” by Wild Flag

75. “Valerie” by Mark Ronson ft. Amy Winehouse

76. “The Scrappy” by BS 2000

77. “Take a Walk” by Passion Pit

78. “Barlights” by fun.

79. “Build Me Up Buttercup” by the Foundations

80. “What Gets You Alone” by Divine Fits

81. “2 Legit 2 Quit” by Hammer

82. “Breadcrumb Trail” by Buried Beds


83. “American Boy” by Estelle ft. Kanye West

84. “King and Lionheart” by Of Monsters and Men

85. “Turn It Around” by Lucius

86. “Time to Run” by Lord Huron

87. “Black Magic” by Magic Wands

88. “And Then the Girls” by Donora

89. “Goodbye, Goodbye” by Tegan and Sara

90. “Move It” by Balkan Beat Box

91. “Harlem” by New Politics

92. “Heavy Mood” by Tilly and the Wall

93. “Gimme Sympathy” by Metric

94. “Vaccine” by Mew

95. “Too Fake” by Hockey

96. “Candy” by Robbie Williams

97. “Out of My League” by Fitz and the Tantrums

98. “Janglin” by Edward Shape and the Magnetic Zeros

99. “Troublemaker” by Olly Murs

100. “Supernaturally” by Nick Cave and the Bad Seeds

101. “Odessa” by Caribou

102. “Got to be Real” by Cheryl Lynn

103. “Give Life Back to Music” by Daft Punk

104. “Mosquito” by Yeah Yeah Yeahs

105. “The Magic Clap” by the Coup

106. “Diane Young” by Vampire Weekend

107. “Crazy Pills” by Archie Powell and the Exports

108. “Untouched” by the Veronicas

109. “Hummingbird” by Imaginary Cities

110. “Hate to Say I Told You So” by the Hives

111. “Regent’s Court” by the Get Up Kids

112. “Cult Logic” by Miike Snow

113. “Stop” by Jane’s Addiction

114. “Power of Love” by Huey Lewis and the News

115. “Birds of Prey” by Bearstronaut

116. “Montage” from “Team America: World Police”

117. “Don’t Move” by Phantogram

118. “Fixed” by Stars

119. “Get Away” by Fitz and the Tantrums

120. “Reflektor” by Arcade Fire

121. “Shake” by the Head and the Heart

122. “We Like to Party” by Vengaboys

123. “My Number” by the Foals

124. “Free Your Mind” by Cut Copy

125. “Black Balloons” by Local Natives

126. “Bitter Rivals” by Sleigh Bells

127. “Rosa Parks” by Outkast

128 “Home is Where the Start Is” by the Small Cities

129. “I Wanted to Tell Her” by Ministry

130. “The Page” by Chromatics

131. “I Love It” by Icona Pop feat. Charli XCX


132. “Elephant” by Tame Impala

133. “You Already Know” by Arcade Fire

134. “Cut to Black” by Lemaitre

135. “Through the Wire” by Kanye West

136. “Digital Witness” by St. Vincent

137. “Brotherhood” by Cassius

138. “Lightning Bolt” by Jake Bugg

139. “C’mon Sea Legs” by Immaculate Machine

140. “Right Action” by Franz Ferdinand

141. “Riot” by Miss Chiff

142. “Tin Man” by Future Islands

143. “Everything You See” by Portugal.The Man

144. “Shooting Stars” by Bag Raiders

145. “Barton Hollow” by The Civil Wars

146. “Come With Me Now” by Kongos

147. “Called Out in the Dark” by Snow Patrol

148. “Digital Humpty” by The Hood Internet

149. “The Ballad of Mr. Steak” by Kishi Bashi

150. “Fever” by The Black Keys


What is Treadmill?

There’s no denying it: Treadmill workouts are rough. And more painful than necessary. But when bad weather strikes, it’s a monotonous evil you can’t avoid. To cope, I’ve developed a 30-minute workout that never fails. You’ll get in a little speedwork, cram an easy 5K in and maybe exercise a little brainpower while you’re at it.

All you need is an episode of “Jeopardy!”JE2010_HeroHR_RGB-21

Basically, this works like a drinking game. Only, instead of taking a shot, you’ll be bumping up your pace at the prompts. Here’s how it works:

  • Warm up during the opening credits, player introductions, and the revealing of the categories. Just choose a comfortable, easy pace for a couple of minutes.
  • Once the game begins, notch the pace faster every time the category changes. If it annoyed you before when people dug around for the Daily Doubles, you’re about to get REALLY PISSED now.
  • When it’s time for the first commercial break, knock the pace back. This should be a little bit faster than your warmup pace, but nothing too exhausting.
  • Continue this pattern through the end of single Jeopardy and knock the pace back again when the commercial break before double Jeopardy begins.
  • Repeat the speed-ups for every category change throughout double Jeopardy.
  • For the last commercial break before final Jeopardy, it’s time to really push it. Amp up the pace one tick every time a new commercial comes on, and hold this fast pace throughout final Jeopardy. It should burn a bit, but it’ll help you come up with the right answer, I swear.

I’ll take running for $1,000, Alex. — Aidz