Running form/tense shoulders

[wvjules]

So the pictures from my race last weekend are back. Until then I had not realized how much I tensed up my shoulders when I ran. Any hints on how to keep from doing that so much? There are times I noticed it and consciously relaxed them but how do I try to keep them relaxed naturally?

 

[FireDancer]

I still find myself tensing up sometimes. At first you'll have to be conscious about it and make sure to loosen up while you are training. I like to shake my arms out to loosen up during the runs and every once in a while consciously loosen up my shoulder blades.

Just like any other part of your form you'll have to be conscious of it for a while until it becomes habit and falls into your natural running posture.

 

[cewait]

It is way more common that you think; especially today with most of us working at a key board.

Like Frank says you need to be conscious of it. On a more preemptive basis think running with a stake through your spin. Head up, a string pulling your chest up and forward (think the old toddler pull along duck toy) and shoulders back. Hands should be loose and somewhat open with the hands floating along the belt line. On a sunny day where a cap or visor with a dark under brim color and sun glasses. Finally, smile or at least think happy thoughts.

Breath in and out in a regular and relaxed manner, 2-3 steps for each in and each out.

Longer term work on core and back exercises to strengthen the support for the upper body.

Shake the hands, shoulders and arms out occasionally, especially when you notice a hand starting to grip or a shoulder starting to roll forward.

 

[Tiger Lily 03]

Charles, thanks for your responses. You are such a wealth of information! I have been trying to tell my DH this same thing and also my DS. I think I'll send them the link to this.

 

[The Running Ann]

I can relate to this. I have to regularly remind myself to relax my shoulders. I think I have become a bit better over the years, however. I attribute that to more core work, particularly pilates. Even with that, I regularly check myself when I run (and bike).