From start to finish, tunes for the long haul

The Boston Athletic Association has a no-headphones rule for Monday’s 111th Boston Marathon, but that won’t stop countless iPod-carrying runners from putting a little Springsteen in their step. And who can blame them? From my own experience — I’ve run the race twice — I can’t begrudge anyone’s looking for a boost any way they can find it, whether it’s from Kanye West, Kate Bush, or Nine Inch Nails.

As a music addict, I understand. And since this year I’ll be cheering from the sidelines, I humbly offer a 26.2-mile soundtrack to anyone who’s all ears. My PR, or personal record, is 4:11:41, but the songs below will get you to the Boylston Street finish line in under 3 hours and 30 minutes — the time I’d need to qualify at the age of 46. (A guy can dream.)

THE START IN HOPKINTON

Experts always tell runners to start slow, but it’s hard to fight the adrenaline rush. ‘‘Away’’ (the Feelies) starts so soft you might think your batteries are dead, but then the cymbals kick in, then guitar and drums, and then it gets faster, and then it gets faster still. But remember, you’ve got more than 25 miles to go, so to take your pace down a notch, there’s ‘‘It Ain’t Over ’Til It’s Over’’ (Lenny Kravitz). 9 minutes, 27 seconds.

MILES 1 TO 10

Given the forecast of 40 degrees and heavy rain, you might forgo ‘‘Stormy Monday.’’ Still, you’ve got to be prepared for all the elements of nature: ‘‘Mountains’’ (Prince and the Revolution), ‘‘Stars and Planets’’ (Liz Phair), and, horrors, ‘‘Walking in the Rain’’ (Flash and the Pan). 20:49, 2.6 miles.

OK, now you’re warmed up, you’ve run about 2.6 miles — one-tenth the distance — and you can start to get into a groove. Heartbreak Hill is 15 miles away, so have fun now with a collection that’ll help you keep the beat: ‘‘Bohemian Like You’’ (Dandy Warhols), ‘‘Bodhisattva’’ (Steely Dan), ‘‘Nth Degree’’ (Morningwood), ‘‘Make a Circuit With Me’’ (Polecats), ‘‘Candy’s Room’’ (Bruce Springsteen), ‘‘I Go to Extremes’’ (Billy Joel), ‘‘Common People’’ (Pulp), ‘‘Rock ’N’ Roll’’ (Lou Reed). 59:24, 7.4 miles.

Question: Is running a marathon better than sex? (Hint: Which activity includes a medical tent?) A few songs to drive the point home: ‘‘Love Is the Drug’’ (Grace Jones), ‘‘Big Love’’ (Fleetwood Mac), ‘‘Dirty Mind’’ (Prince), ‘‘You Shook Me All Night Long’’ (AC/DC), ‘‘Hammering in My Head’’ (Garbage). 1:22:50, 10.3 miles, on target for your pace of 8:03-minute miles.

MILES 11 TO 20

The women of Wellesley await with their roars of support: ‘‘She Sells Sanctuary’’ (the Cult), ‘‘88 Lines About 44 Women’’ (the Nails), ‘‘American Girl’’ (Tom Petty), ‘‘I Saw Her Standing There’’ (the Beatles), ‘‘Who’s That Lady’’ (Isley Brothers), ‘‘Thank You Girl’’ (John Hiatt). 1:45:31, 13.1, and you’re halfway there.

What’s my mantra? Good question. Start your chanting now: ‘‘Run On’’ (Moby), ‘‘Don’t Cha Stop’’ (the Cars), ‘‘Superman’’ (R.E.M.), ‘‘Push It’’ (Garbage), ‘‘No Excuses’’ (Alice in Chains). 2:03:24, 15.3.

The going gets tough as you approach Heartbreak Hill: ‘‘Running Up That Hill’’ (Kate Bush), ‘‘Step It Up’’ (Stereo MCs), ‘‘You Take Me Up’’ (Thompson Twins), and because all runners have their favorite musical boost, and this is mine, Tracks 1-6 of the ‘‘Run Lola Run’’ soundtrack. 2:47:43, 20.8.

MILES 21 TO FINISH

You’ve hit the wall. ‘‘I’ve been waiting for this moment all my life, but it’s not quite right,’’ sings Nikki Monninger on ‘‘Lazy Eye’’ (Silversun Pickups). Indeed, the marathon is guaranteed to exceed expectations or dash them, but it seldom meets them: ‘‘Down In It’’ (Nine Inch Nails), ‘‘I Can’t Stand Up (for Falling Down)’’ (Elvis Costello), ‘‘Where Did My Legs Go’’ (John Mayall), ‘‘Crawling From the Wreckage’’ (Dave Edmunds), ‘‘Blister in the Sun’’ (Violent Femmes). 3:08:31, 23.4.

The uplift suite, when you need it most: ‘‘18 Wheeler’’ (Pink), ‘‘Never Let Me Down’’ (David Bowie), ‘‘Never Let Me Down’’ (Kanye West), and ‘‘Extraordinary Machine’’ (Fiona Apple), which is what you are if you’re still going. 3:29:53, 26.

WAIT! You climb Hereford Street, turn on Boylston — 385 yards to go — and you run out of music.

No sweat. What you’ll find as you stagger triumphantly to the finish is that there’s no substitute for the sweet sound of the crowd. And as you cross the line, you make a mental note: Next year, lose the headphones.