Sore chest & back after jogging?

NeuroticVirgo
NeuroticVirgo Posts: 3,671 Member
edited September 2024 in Fitness and Exercise
Just started C25K. I did a "practice" one, and then officially started yesterday. Today my chest and back are really sore when I breath. Did this happen to anyone else when they started jogging?

I'm assuming its because I'm not used to breathing that hard, and maybe I over worked some muscles in there, but still its annoying. lol

Replies

  • ratkaj
    ratkaj Posts: 166 Member
    you are tightening up your upper body (very common mistake in form). There are great articles on Runners world that talk about proper form and how your upper body should be relaxed and not stiff. Good Luck!
  • WalkingGirl1985
    WalkingGirl1985 Posts: 2,046 Member
    My suggestion is try to find your pace when you jog..a pace where your comfortable and you can breathe at the same time and work on from there. I'm trying out the C25K as well..just trying to pick a day, been walking for so long and its my comfort zone..
  • Nomomush
    Nomomush Posts: 582 Member
    Sounds like you are tightening up your shoulders and arms during your runs. Good posture and a relaxed run should help you. Checkout Running World magazine's online tips. The sire shows good posture forms and other running techniques.

    Hope this helps.
  • legend1973
    legend1973 Posts: 83
    Relax your shoulders, try not to swing your arms vigorously. Relax your grip and try not to clench your fists, imagine you have a rolled piece of paper and you are trying not to squeeze it. If you are wearing a HRM on your chest you may want to tighten the strap if if feels loose, people often try to inflate their chest to hold it up.

    Good luck!
  • NeuroticVirgo
    NeuroticVirgo Posts: 3,671 Member
    How do you relax & jog at the same time? That feels like it might be physically impossible. lol I'm looking to runners world right now.
  • HealthyEscape
    HealthyEscape Posts: 255
    PS: Also make sure you are wearing the right support for the "girls". I found when I first started jogging that I wasnt wearing the right sports bra and I was hurting afterward!
  • tabbychiro
    tabbychiro Posts: 223 Member
    How do you relax & jog at the same time? That feels like it might be physically impossible. lol I'm looking to runners world right now.
    I run pretty slowly and find it to be relaxing. Fast running is painful for me lol.
  • Nich0le
    Nich0le Posts: 2,906 Member
    couple of things:

    don't clinch your fists, make a point to relax your hands this will help keep your arms and shoulders relaxed, I keep all fingers relaxed or I make an "ok" with my thumbs and forfingers.

    make sure to roll your shoulders every now and then or shake your arms.....remmeber to keep your shoulders AWAY from your ears!

    don't let your arms swing across your chest, arms should be to your sides, if you look like you are punching yourself in the chest you are swinging across not to the side.

    Work on your core and your hips, weak core and hips cause your form to suffer and increase the risk for injuries as well as make the obliues and lower back sore.

    Practice belly breathing, this is when you make your belly expand and contract, most people are chest breathers which is a shallow breath, belly breathing will help your lung capacity and will stop any "burning" sensations in the throat and chest with time.

    Last, add runnersworld.com to your favorites there is a TON of useful information for everything running! :drinker:
  • NeuroticVirgo
    NeuroticVirgo Posts: 3,671 Member
    Well, I tried doing just a little jog out front of my house...and I am definitely tightening up when I run. Everything I read here and on runners word. My shoulders go up to my ears and I swing my arms across my chest. :grumble: I'll have to try and pay attention to what I'm doing next time. I also found the article about saying the pledge of allegiance while running....I'm also huffing and puffing to much...*sigh*

    Who knew going from walking to jogging would be so difficult?!?
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