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Areas › Your body › Moving your body
Make a short list you genuinely like and save it for moving, so it does not turn into background. Podcasts and audiobooks do a similar job if music is not your thing, though they will not lift your pace the way a beat does. The idea is to take some of your attention off how hard this is.
Landmarks and stars to guide people (Quran 16:16). Setting out has always come with something outside yourself to steer by.
النحل
وَعَلَٰمَٰتࣲۚ وَبِٱلنَّجۡمِ هُمۡ يَهۡتَدُونَ
and landmarks and stars to guide people
Qur’an 16:16read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
How you move, and who you are with, does seem to matter beyond the exertion itself: in a multicentre randomised trial a structured bouldering psychotherapy programme reduced depression more than plain exercise did. That trial was not about music, and nothing in this evidence tests headphones. It supports the general point that the shape and feel of the activity is doing some of the work.
Karg N, Dorscht L, Kornhuber J, Luttenberger K. (2020). Bouldering psychotherapy is more effective in the treatment of depression than physical exercise alone: results of a multicentre randomised controlled intervention study.. BMC psychiatry doi
Strength of evidence: one line of research. A single study, or a theoretical account.
Attention spent on the music is attention not spent monitoring discomfort, so the same work feels easier.
Tai chi, qigong, karate, whatever is running near you at a time you can make. Choose on availability, cost and what you actually like, because those decide whether you keep going.
A hard walk or a run works a little like a small dose of something. Alertness up, mood up, for a while afterwards.
A practice kept up for years stops being something you do and becomes part of who you are. That is when it no longer needs willpower.