By Christine Luff
It's important to stay relaxed when running because tension can cause improper running form, which may lead to fatigue, decreased performance, and even injuries. Runners typically get tense in their upper body. It's common for runners' shoulders to creep up toward their ears, which creates a much more inefficient upper body running form. Their arms start swinging side-to-side, which wastes a lot of energy and can lead to fatigue.
Throughout your run, try to check your running form to make sure you're not allowing any tension to creep into your run. Here's what to look for and what to do:
Relax Your Hands and Wrists
It's important to stay relaxed when running because tension can cause improper running form, which may lead to fatigue, decreased performance, and even injuries. Runners typically get tense in their upper body. It's common for runners' shoulders to creep up toward their ears, which creates a much more inefficient upper body running form. Their arms start swinging side-to-side, which wastes a lot of energy and can lead to fatigue.
Throughout your run, try to check your running form to make sure you're not allowing any tension to creep into your run. Here's what to look for and what to do:
Relax Your Hands and Wrists
Are your hands in a tight fist? If you're clenching your fists, the tension in your hands will move from there up your arms to your shoulders and neck. Try to keep your hands and wrists relaxed. You should keep your hand in a loose fist, almost as if you're holding an egg and you don't want to break it.
Check Your Shoulders
Check Your Shoulders
Are your shoulders moving up toward your ears? If so, roll your head, push your shoulder blades together, and let your shoulders drop. As you're running, periodically check the position of your shoulders, so you're making sure they stay relaxed.
Keep Your Arms at a 90-Degree Angle
Keep Your Arms at a 90-Degree Angle
Are your arms at a 90-degree angle? When runners get tired or tense, their hands start to move up towards their shoulders. If you notice this happening, drop your arms and shake out your arms. Then, re-position them at a 90-degree angle with your shoulder back and relaxed, which is the most comfortable and efficient position for them to be in.
Keep Your Arms at Your Side
Keep Your Arms at Your Side
Are your arms crossing over your chest? Your arms should swing at your side and not cross your chest. If you're crossing over your chest, your arms will start moving up toward your shoulders and you'll find yourself hunching over more, which also makes it harder to breathe. Keep your arms at your sides, parallel to each other. Imagine a vertical line splitting your body in half—your hands should not cross it.
Don't Lean Forward With Your Head
Don't Lean Forward With Your Head
Thrusting your head forward when you're running can put a lot of stress on your neck and shoulder muscles, which can lead to tension. Make sure you're not leaning forward with your head when you're running. You should hold your head so your ears are right over the middle of your shoulders. Imagine yourself as a puppet on a string, running tall and straight up and down.
source: verywell
source: verywell
