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Runner's Training Tips: sore neck, sholders and arms

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  1.  
    • CommentAuthorFree Memberlms1122
    • CommentTimeAug 6th 2008
     
    lms1122
    Lately, right after I run my elbows and arms are really sore. I notice it right when I stop running; I need to shake them out for a while to make the numb/sore feeling go away. Also, my neck/sholders have been tight after I run. I think the problem is that when I run, I hold my arms in too stiff of a position. However, I try to losen up while I am running, but it feels un-natural. Has this happened to anyone else before? Does anyone have suggestions on how to change my running form without feeling awkward?
    • CommentAuthorFree Memberms_sherman
    • CommentTimeAug 17th 2008
     
    ms_sherman
    i have the same issue. i feel the soreness alot in my traps and sholders. what i do is stretch my arms and sholders before my run and then shake them out mid run. it seems to help but it doesn't make things perfect.
    • CommentAuthorFree Memberlibronaut
    • CommentTimeAug 17th 2008
     
    libronaut

    Here's what's helped me (though not entirely eliminated the problem...):

    1. A really good sports bra (Enell, in my case.) If you are male, skip to 2.

    2. Oddly, concentrating on keeping my fists reasonably tight and relaxing my arms, since keeping my hands loose was making my arms and shoulders tighten. 

     

  4.  
    runlikeagirl1982

    If you work at a desk or a job where you sit for long periods of time, pay attention to your posture.  If you lean towards your computer or slump a lot...it will definately affect your running.  It leaves you with tight neck and shoulder muscles that become fatigued quicker. 

    Also, check your running gait.  Make sure you're running straight and not leaning forward.  Your pelvis should be tilted up, so that your knees can have some lift and your feet should not go further back than your rump when pulled back.  Arms are mostly there for balance, not propulsion.  Relax them.  Hope this helps. 

    One more thing...if you're under any stress at all, that will definately mess with your neck and shoulders.  Might try a good massage if it's in your budget.

    • CommentAuthorFree Membergw42
    • CommentTimeAug 18th 2008
     
    gw42

    I've had that same problem before. My sister is a physical therapist and she said it is likely due to my posture during running. She told me that, without really knowing it, I was keeping my shoulders/traps really tight and not just letting my arms go. It was almost like I was running in a shrugged position. Also, I agree with the other comment...you use more energy if your hands are in a fist when you run and it makes your whole body tense. It feels really goofy for me, but if you let your hands/wrists go limp when you run, it helps.

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