The invention of headphones completely changed the way we experience running—or any form of exercise, for that matter. With streaming platforms like Spotify and YouTube, the art of creating the perfect playlist for every mood, event, or workout has skyrocketed.

Now, we can create our own hype tracks, motivational anthems, and nostalgia-fueled jams with the click of a button. But as I started crafting my ultimate 5K playlist, I couldn’t help but wonder—do the songs I grew up loving still hold up? Or am I just running on nostalgia?

Here are ten songs that fuel my 5K playlist and keep me moving when the going gets tough.

1. “Stronger” – Britney Spears (2000)

🎶 Hype Factor: As Britney sings about being stronger than yesterday, I find myself out there on the pavement, running full speed ahead, fully immersed in the moment, kicking ass and taking names. This song is about resilience and independence, perfect for pushing through a long run.

🤔 Looking Back: Understanding now how Britney was exploited as a financial asset for her family, it’s clear that the overwhelming pressure she faced played a major role in her mental health challenges. Was she truly expressing her own journey of becoming ‘stronger’ and gaining independence, or was this concept pushed by her team to align with the 90’s and 2000’s trend of female empowerment?

👊🏻 Let’s Break it Down: Watching the video for Stronger makes me both smile and cringe at the same time. The 2000’s music video quality is not only laughable by today’s standards but also incredibly cheesy. The video starts out showing Britney watching a guy-who we can only assume was her boyfriend- wrapped in the arms of another woman. Britney gives the guy a definitive look that could stop anyone in their tracks then mutters “Whatever” as the scene switches to her flipping, kicking, and dancing with a chair, using it as a prop. If the chair represents the guy she caught cheating does it also represent her feelings of being trapped and held back by the relationship? When she throws the chair is she literally casting the guy aside? Suddenly, the chair is swapped for a cane. So either, Britney threw out her hip while dancing and needs the extra support to continue on, or it represents the journey of her struggling with a situation (the chair) to owning it (the cane). No matter how corny it sounds, I can get on board with her coming to terms with the failed relationship, pushing through with resilience, and becoming stronger with each passing day. What i can’t get on board with however, is the choice of wardrobe. Singing about being “stronger than yesterday” while performing a lap dance on an unsuspecting chair feels a bit contradictory to the message of being a strong, independent woman who doesn’t need a man. It’s more like, “Hey fellas, check me out while I dance in a bra and tight pants”—which kind of undermines the whole female empowerment angle. I get it–early 2000’s female artists were still expected to cater to the male fantasy while also inspiring their female fans to break free from it. Sex sells albums, builds a fanbase, and keeps people coming back for more.

🤷‍♀️ Still Relevant? Absolutely. Though the song takes on a different weight knowing Britney’s struggles with mental health, its message of resilience still resonates—especially when I’m pushing through that final mile, gasping for air. More than anything, I hope Britney truly is stronger today than yesterday and understands just how much her music continues to shape pop culture. #banger

2. “Can’t Hold Us Down” – Christina Aguilera ft. Lil’ Kim (2002)

🎶 Hype Factor: This song screams ultimate girl power and hits hard as I’m trying to accomplish my best 5k time yet!

🤔 Looking Back: What on earth is Christina Aguilera wearing in this video??!! The song energizes me with its “Can’t Hold Us Down” message, especially when it comes to reaching the finish line while managing life, kids, and all the accompanying chaos.

👊🏻 Let’s Break it Down: Throughout the song both Christina and Lil’ Kim express independence while dressed provocatively which raises some red flags. Claiming empowerment while still playing into overly sexualized portrayals is a big contradiction in this song. Is being sexy automatically empowering? Or, does it just fit into a socially constructed box that the entertainment industry sells women into?

🤷‍♀️ Still Relevant? Meh… I like the beat, and the lyrics aren’t terrible, but this is one of those tracks I used to blast on the radio of my Chevy Metro when I was younger, cruising with friends. Now, I find myself turning it down when I drop my kid off at baseball practice… and I’m not exactly sure why.

3. “Survivor” – Destiny’s Child (2001)

🎶 Hype Factor: Here we go!! How does this song not get you pumped after a long day at work or taking care of the family? This is the ultimate ‘keep going’ anthem and surely will set your shoes on fire.

🤔Looking back: Good Lord!! How does four African American women attempting to survive on a deserted island even remotely compare to navigating today’s real world? And is anyone else completely and utterly shocked that the TV show of the same name is still going strong 48 seasons later!?

👊🏻 Let’s Break it Down: This one gets a little tricky. The deserted island where the video takes place suggests isolation, self-sufficiency, and survival-all themes of empowerment. But when you mix it with 4 beautiful women dressed in wet, tight, clothing wearing heavy makeup while dancing provocatively as the waves crash behind them, you might begin to question the song’s underlying theme. Yes, it is most certainly about coming out on the other side of a bad relationship being stronger, better than ever, with survival instincts clearly in check. But it’s also about looking effortlessly stunning while doing it. The contrast between raw resilience and glossy, hyper-stylized imagery makes you wonder—does the video amplify the song’s empowerment message, or does it distract from it? Either way, it’s a visually striking reminder that strength and survival can come in many forms, even if one of them involves perfect beach waves and impeccable choreography.

🤷‍♀️ Still Relevant? Yes! Not only do I get to relive my college years of heading to the bars dressed up in sparkly tops, low-rise jeans, and strappy heels that left me limping by the end of the night, but I can also apply it to my life today and use it as a theme song in those moments when life gets tough to help me push through, and remember how much I’ve achieved rather than how much is left to accomplish. #Slap

4. “Let’s Get Loud” – Jennifer Lopez (1999)

🎶 Hype Factor: Energetic and fun – perfect for a burst of energy during a run.

🤔 Looking Back: J.Lo is vibrant, confident, and completely unapologetic. This song feels raw and real, with an infectious beat that makes you want to round up your friends and turn up the volume.

👊🏻 Let’s Break it Down: This song is pure energy and excitement. The official video keeps it simple, letting the music and lyrics take center stage. Filmed during the 1999 FIFA Women’s World Cup at the Rose Bowl in Pasadena, California, it ditches elaborate sets for a vibrant, live-performance feel. The result? A raw, electrifying atmosphere that makes you feel like you’re right there in the crowd. J.Lo isn’t just singing about empowerment—she’s living it.

🤷‍♀️ Still Relevant? 100 times yes!! Jennifer Lopez exudes authenticity in everything she does, and this song feels like her personal invitation for all of us to come together, let loose, and truly embrace the joy of living.

5. “Fighter” – Christina Aguilera (2002)

🎶 Hype Factor: Perfect for running through struggle and coming out stronger.

🤔 Looking Back: This song is intense, edgy, aggressive, and the video is a little reminiscent of Lady Gaga. It gives off positive energy vibes and is an anthem about overcoming adversity and emerging stronger on the other side.

👊🏻 Let’s Break it Down: Similar to Britney’s Stronger video, which portrayed her as stuck and struggling, Christina starts this video trapped in a glass box—possibly symbolizing a toxic relationship or emotional struggles she has had to overcome. The use of insect imagery suggests feelings of smallness or insignificance, leading up to a transformation that showcases her as a powerful and unstoppable force after breaking free. A cane makes an appearance in this video as well, possibly reinforcing the message of resilience—standing tall, newly empowered, and ready to face the world. Or maybe pop stars of the early 2000s were just so overworked that they had to start relying on canes for support. Between the intense choreography, world tours, and constant media scrutiny, who could blame them? Clearly, Christina was trying to set herself apart from other pop stars of the time, as this video felt unconventional and somewhat out of place for that era. No longer the clean-cut girl from Genie in a Bottle, she now embodied a rebellious transformation—perhaps breaking free from that image is what still makes this video feel so empowering today.

🤷‍♀️ Still Relevant? Absolutely! This song continues to resonate powerfully with me, making me feel like a fighter whenever I hear it. It echoes my personal struggles and reminds me of my strength to overcome challenges and emerge even stronger. I appreciate how it doesn’t use sexuality to sell the message of the song, and it’s possible that Fighter paved the way for female artists of the future, giving them the opportunity to remain edgy and intense and not buy into the sex symbol lifestyle. #YouGoGirl

6. “Unwritten” – Natasha Bedingfield (2004)

🎶 Hype Factor: This is one of those feel-good songs, about fresh starts and optimistic futures perfect for a cool down after your run leaving you feeling accomplished and ready to tackle whatever comes your way.

🤔 Looking Back: Its excessive optimism might make it seem more like a fairy tale than genuine running motivation, yet I can’t help but feel slightly more positive each time I listen to it.

👊🏻 Let’s Break it Down: Unwritten is all about feeling empowered to write your own story. Not necessarily a perfect one as Bedingfield relays the concept of creating your own path, embracing mistakes, and seizing those missed opportunities. This song allows us to acknowledge our mistakes without letting them define our life–a perfect message for those of us conditioned to fear failure. The idea of breaking free from that conditioning is empowering, especially for those that have been told for so long to play it safe or follow certain paths. The elevator in the video could symbolize the ups and downs of life, the women’s choir could represent that we’re not on this journey alone and how important it is to uplift and support others during their own journey of empowerment. The most powerful image in this video is the end when she steps out of the elevator alone, leaving behind a disappointed, confused man unsure of whether he should follow her or not. This resonated deeply with me as I see it as a way to represent that sometimes, in order to truly evolve, you have to let go of certain people or situations that are holding you back.

🤷‍♀️ Still Relevant? I’d say yes—at least in my opinion. Sure, the over-the-top optimism might come across as a little forced or even humorous in hindsight, but I’ve always been the kind of person who believes in happy endings and enjoys a bit of cheesy optimism. Besides, the ability to keep writing my own story, no matter the turbulence of the past, is incredibly powerful.

7. “Promiscuous Girl” – Nelly Furtado ft. Timbaland (2006)

🎶 Hype Factor: This song is flirty and bold! The catchy rhythm and playful back and forth makes you want to move to the beat.

🤔 Looking Back: The beat is smooth and seductive and is all about playful flirtation, control, and breaking the traditional rules of attraction. Perfect for a workout when you need a little extra edge, fun, and confidence to keep you going.

👊🏻 Let’s Break it Down: The lyrics depict a woman fully in control of her own narrative, embracing the freedom to be promiscuous but on her own terms. The playful back-and-forth with Timbaland showcases two people who are confident in their desires, owning their flirtation without apology and simply having fun. While the empowerment in this song takes a different form than others we’ve discussed, it stands out in the way Furtado reclaims autonomy and challenges societal norms. In doing so, the song also serves as a subtle commentary on the double standards that dictate how men and women are judged when it comes to sexuality.

🤷‍♀️ Still Relevant? Yes, I still crank up the volume every time this song comes on, and its message remains just as relevant today. Women should be free to flirt, have fun, and embrace their sexuality without being labeled or judged. #ReclaimTheNarrative

8. “Man! I Feel Like a Woman” – Shania Twain (1997)

🎶 Hype Factor: Pure fun, high energy, and filled with girl power, this is the song you blast when you want to dance it out, feel carefree, and embrace your feminine power. It’s a high-energy anthem that’s hard to resist singing along to.

🤔 Looking Back: This song has become a classic celebration of femininity, independence, and self-expression. It’s all about women feeling confident in their own skin and owning their power, whether they’re dressing up for a night out or going for a 5k run.

👊🏻 Let’s Break it Down: This song screams fun and is a clear call to action for women to let loose, enjoy themselves, and support one another. The video, with its ‘90s simplicity and somewhat mismatched imagery, tells a slightly different story. Shania starts off in a buttoned-up look, surrounded by identical male guitarists, almost a visual nod to the industry’s rigid expectations for women. But as the song builds, so does her transformation. Each wardrobe shift feels like a step toward self-expression, reminding us that empowerment isn’t about fitting into a mold—it’s about defining it for yourself.

🤷‍♀️ Still Relevant? Of course! Amen and Hallelujah—YES! Whenever I hear this song, whether I’m in the grocery store or wandering the aisles of Home Depot searching for something I probably don’t need, I have to turn it up. It’s an instant mood booster, and no matter where I am, I can’t help but sing along. On top of that, if I’m out in public every woman that I walk by is also singing or humming along. I feel as if Shania’s hit not only served it’s purpose when it was first released but continues to bring women together, even today. #UltimateSlap

9. “I’m Just a Girl” – No Doubt (1995)

🎶 Hype Factor: Whether you’re looking to scream out your frustrations or just feel strong in your own skin, this is the song for you. It’s high-energy, raw, and real—perfect for shouting along in the car, rocking out with friends, or running a 5K.

🤔 Looking Back: I remember playing this song on repeat in 1995 when it first came out. It spoke to me, as I’m sure it did for many other millennials who were tired of being told what they could or couldn’t be, or what roles they should fit into. This video screams 90’s and for that reason alone it sends major nostalgia vibes pulsing through my veins.

👊🏻 Let’s Break it Down: I’m Just a Girl captures the raw emotions of the time when women were beginning to challenge old stereotypes and demand space for their voices and identities. It’s a product of the mid-90s punk and alternative music scenes, but the themes of frustration, individuality, and empowerment are timeless. The repeated refrain “I’m just a girl” is key to the song’s message. It’s both a declaration of self-awareness and a criticism of the limiting, one-dimensional way society often views women. She’s owning the label but simultaneously rejecting the idea that this label defines or restricts her.

🤷‍♀️ Still Relevant: I think it was relevant then, and it’s even more relevant now. The empowerment Gwen Stefani sings about feels more authentically relatable than anything else on my playlist so far. There’s something about the way she unapologetically calls out being labeled as just a girl—without conforming to the pop sex-symbol status so many of her peers embraced—that resonates with me just as much today as it did back then. And in case anyone still needs a reminder: no woman was ever just a girl.

10. “No Scrubs” – TLC (1999)

🎶 Hype Factor: This is the perfect pump-up song to remind you to never settle for less than you deserve…so get out there and crush those running goals and create a better ‘you’.

🤔 Looking Back: I absolutely love the song, the video, and the message it sends. And P.S… if a man doesn’t bring anything to the table, keep it moving, sister—there’s always someone better waiting in the wings.

👊🏻 Let’s Break it Down: A “scrub” is someone who lacks ambition, motivation, or respect for the person they’re with. In this song, the women describe how they won’t entertain someone who doesn’t have their own life together, highlighting the importance of mutual respect and effort in relationships. A scrub doesn’t contribute in meaningful ways, either emotionally or financially, and that’s a deal-breaker. TLC is telling women to value themselves and not to lower their standards for anyone, especially not a man who isn’t offering anything substantial. The refrain “No, I don’t want no scrub” is an unapologetic declaration that a woman deserves better than a man who doesn’t respect her or her time.

🤷‍♀️ Still Relevant? Yep. I still think it’s just as important today, if not more, for women to recognize their value and self-worth. In a world where societal pressures can make us second-guess ourselves, it’s important to remember that we deserve respect, love, and all the good things that come our way. Setting boundaries and knowing our worth isn’t just empowering, it’s essential. #NotHereForTheScrubs

There you have it, my deep dive into ten songs I’ve added to my 5K playlist. These tracks were hits in my youth and have since earned their place as absolute bangers.

So lace up those shoes, press play, and let the music drive you forward—because every run, much like each of these songs, moves you one step closer to a better version of yourself.