Best way of fixing running posture

Icy_Fox
Icy_Fox Posts: 90 Member
in Fitness and Exercise
I recently started running and have already seen massive improvements in my stamina. Before I could barely run for 3 minutes together but now, I can run for a solid 10 minutes with proper pacing. The problem comes with my shoulder, which starts to hurt after a few minutes of running and the pain gets worse and worse the more rapid my breathing gets. I have searched the internet and found out this is due to poor posture, specifically slouching my shoulders which leads to difficulties with breathing and subsequently pain in my shoulder. While I would like to fix my running posture, I'm not sure how to do it outside the running environment, as running isn't possible due to the pain. Has anyone had a similar experience? What did you do to fix it?
Any suggestions & opinions appreciated!

Replies

  • lorrpb
    lorrpb Posts: 11,463 Member
    Do you do much strength training? Core strengthening has helped my posture in general, but not completely cured it.
  • mabearof6
    mabearof6 Posts: 684 Member
    Are you sure you are slouching? Sometimes (especially if I am upset). I get neck/shoulder pain because I don't relax my neck and shoulders and run very stiff.
  • pierinifitness
    pierinifitness Posts: 2,226 Member
    Push and pull upper body exercises. Running is a whole body exercise activity and you’ll have best results being strong from top to bottom.
  • spiriteagle99
    spiriteagle99 Posts: 3,740 Member
    Core work will help strengthen your back. Slowing down will keep you from puffing and panting when you run. Relaxing your shoulders and hands as you run will help with the tension. For posture, think of a big balloon pulling your head up. Look 50 feet in front of you as you run, not down at your feet. Run tall but relaxed. If you feel your shoulders tighten up, shrug them, then keep running. Hands should be loose, as if you are holding a feather or a potato chip that you don't want to break between your thumb and index finger.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    I’m not sure it’s possible to fix running form without running - you can have great posture overall but terrible running form. What I was told to do (and it works) looks very silly - flap your arms like a chicken any time you start to feel your shoulders tense up and move forward. It’s impossible to hunch your shoulders while flapping. Also focus on pulling your shoulder blades back and together.

    Shoulder pain with shortness of breath could also be something other than a shoulder problem, specifically angina, so it might be worth checking in with a doctor other than Doctor Internet MD.
  • keithwp99
    keithwp99 Posts: 83 Member
    There are many good basic "how to run... form" on line that I would suggest that you check out.

    You really cannot fix your form without running ie practice. This is unrelated to strength but may be related to your core.

    I do trail running and I always have to pay attention to form, posture, pace or I'll end up eating it.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Icy_Fox wrote: »
    The problem comes with my shoulder, which starts to hurt after a few minutes of running and the pain gets worse and worse the more rapid my breathing gets. I have searched the internet and found out this is due to poor posture

    Not always. Some people get shoulder pain when breathing faster because of tight neck muscles (scalenes & sternocleidomastoid). These muscles normally help raise the rib cage when breathing fast to let more air in, but when they're tight, they can constrict nerves, causing shoulder pain. You can test if this applies to you by seeing if this stretch helps: https://youtube.com/watch?v=XT7xIbcKEvE.

    If it doesn't help, try these -

    - Slow your pace. Going too fast can engage the arms too much, making the shoulders work harder
    - Keep arms by your side while running, not in front. Elbows should have a 90 degree angle, and keep shoulders down & loose, with hands relaxed. Again, slow your pace.
    - Focus on keeping your abs "pulled in" while running. Turn off any audio so you can concentrate
    - Do this pectoral stretch before running. It's great for posture, so you can do it throughout the day too.
    - Another good posture stretch is to lay on your back on an exercise ball, like this: https://i.imgur.com/ugpwGws.jpg. Use as small a ball as possible.
    Let us know how it goes. :+1:
  • apullum
    apullum Posts: 4,838 Member
    Many people unconsciously tighten/hunch their shoulders while running. I needed to make a conscious effort to pull my shoulders down when I first started running.

    If your breathing is especially rapid, you should be running slower. Slowing down may also help with lessening the perceived effort that causes you to tighten your shoulders. Most of your runs should be at a conversational pace (i.e., you could still carry on a little conversation while running).

    Try walking for a bit until the pain goes away. Pay attention to where your shoulders are while walking; try to keep them there when you run.

    If these things don't help, check in with your doctor to make sure there's no other issue causing the pain.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    Are you following a structured program like couch to 5k? Or just winging it? I’m wondering if you are pushing yourself to do more than you are ready for which may affect you form. My gut says you may be also running faster than your body is ready for and your form may be suffering. A structured program with a very slow running pace would likely help if that’s the case.
  • Icy_Fox
    Icy_Fox Posts: 90 Member
    I see many question about form and I should have added that a start that I do have poor posture (rounded shoulder) while I'm not running too (due to a medical condition I had). I also follow the couch to 5k program, so going to fast shouldn't be a problem... I tried running a day after the major pain occurred and the pain started immediately after I started. I didn't want to push the pain, potentially making it worse, so I stopped and haven't run since (mostly due to bad weather).
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    It sounds like core strength exercises could benefit you. Perhaps even physical therapy since it’s related to a previous medical condition.
  • dewd2
    dewd2 Posts: 2,445 Member
    Before you run stand with your feet shoulder width part and reach your arms over your head as if you're trying to touch the ceiling (while keep your eyes level and looking ahead). This is the posture you need to keep while running. Your body stays straight - no bending. The only lean you get is from your ankles (you're basically falling forward).

    When you stride make sure your feet are landing below you. Too far out in front causes all sorts of problems.

    And finally, swinging your arms on your sides (not across your body) will help as well. Personally I find this the most difficult and it seems I'm not alone (look at many of the top finishers at last week's London Marathon and see how many are doing this 'correctly').

    Good luck.
  • spiriteagle99
    spiriteagle99 Posts: 3,740 Member
    It is very possible to go too fast while doing couch to 5k. It is a common mistake for new runners. Forget about the pace you think you should be running - go slower. Start with a walk. Speed up your walk. Speed up a little more. Speed up until you can't walk, but have to jog. That is the pace you want when you start running - a very slow jog.
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    I am not meaning to sound alarmist, but shoulder pain can be a sign of angina. In addition to correcting posture issues, it might be worthwhile to check in with your primary care provider if you are middle age or older (can't tell from your profile).
  • apullum
    apullum Posts: 4,838 Member
    Icy_Fox wrote: »
    I see many question about form and I should have added that a start that I do have poor posture (rounded shoulder) while I'm not running too (due to a medical condition I had). I also follow the couch to 5k program, so going to fast shouldn't be a problem... I tried running a day after the major pain occurred and the pain started immediately after I started. I didn't want to push the pain, potentially making it worse, so I stopped and haven't run since (mostly due to bad weather).

    You can absolutely run too fast while doing C25K. It is very, very common for newbies to start too fast, and the program doesn’t prevent that.

    Pain that isn’t going away combined with an old injury/condition should mean a trip to the doctor. You may have re-injured the shoulder, or there may be a different cause for the pain.
  • Shepeess
    Shepeess Posts: 17 Member
    Could u be hunching your shoulders maybe you are trying to do too much too soon and this is causing shoulder tension? Sounds a bit like me... enjoy doing something which is helping you sty healthy and well done on starting the journey.
  • Icy_Fox
    Icy_Fox Posts: 90 Member
    The previous medical condition isn't directly related to the shoulder, so I haven't worsened it. I'll try pacing myself better, any tips for that?
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Icy_Fox wrote: »
    The previous medical condition isn't directly related to the shoulder, so I haven't worsened it. I'll try pacing myself better, any tips for that?
    Sing. If you can’t sing, slow down.

    Seriously though if you are getting out of breath slow down, you should be able to carry on a conversation while running.
  • k8eekins
    k8eekins Posts: 2,264 Member
    Icy_Fox wrote: »
    I recently started running and have already seen massive improvements in my stamina. Before I could barely run for 3 minutes together but now, I can run for a solid 10 minutes with proper pacing. The problem comes with my shoulder, which starts to hurt after a few minutes of running and the pain gets worse and worse the more rapid my breathing gets. I have searched the internet and found out this is due to poor posture, specifically slouching my shoulders which leads to difficulties with breathing and subsequently pain in my shoulder. While I would like to fix my running posture, I'm not sure how to do it outside the running environment, as running isn't possible due to the pain. Has anyone had a similar experience? What did you do to fix it?
    Any suggestions & opinions appreciated!

    I've never experienced this, however, the only 3 I see, that you may consider inculcating into your programme for consideration are:
    • Apply proper running form drills in a multi-depth pool, starting from < 5ft to > 5ft ie deep water running exercises
    • Try resistance bands/suspension training exercises exclusively for this purpose

    Fitness is all good and well but when you're having breathing issues and a recurring shoulder pain problem, please prioritise seeing a Specialist.

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