Does anyone run longer distances on a regular basis...

[veggiebug]

I've been training for a 5K, to me this is a long run. I've been great so far, and one of my problems I used to have was pain in my shoulder from my BP while running. The last time I went out and ran for 20 minutes, it started to hurt. Any thoughts or suggestions on how to lessen the chance of pain after a long distance.

-Traci

[cdmurfee]

Hi Traci,

I've run two marathons, my typical work out is 10K, and am just starting to get into the triathlon scene, so hopefully I might have some insight for ya! My first suspision is that you might be holding your shoulders back while you run. I've heard that given as advice to people before, but I disagree with it. They usually do it so as not to hunch the shoulders forward while running, but the way I see it, tension is tension, no matter what direction you are pulling it in. I try to keep my upper body relaxed, and let my upper body gently sway from side to side as I run. Try just standing in place before a run and rocking your hips back and forth, and let your upper torso, completely relaxed, sway from side to side. When you run, try to recreate that sensation, and sort of go with the flow. Your upper body will want to move as you run, so you should let it happen. I hope that helps. That's just one possibility, and one that I've gone through in the past. I don't have nagging pain in my BPI arm, but I have experienced discomfort as a result of running, but not for some time now. I hope that helps!

-Chris, 25/LOBPI

[veggiebug]

That makes sense. When my arm is bent I tend to hold it very tight in the bent position and I don't relax enough. That will be my next body adjustment. Next time I run I'll be more self aware so I can be more relaxed. I had some ankle pains when I started and but being more aware of the way I ran, they improved. Just bad body mechanics. Even sitting here swinging my arms I can tell that's what I'm doing.

Thanks!

-Traci

[MaureenK]

Traci,
I also have this problem, and the pain is pretty bad. It makes sense that it comes from poor posture/mechanics, but I feel like there's more to it than that. My arm also has poor circulation and ends up being a splotchy looking mess around the deltoid. I wonder if that also has something to do with it. Anyone else know?
Maureen

[cdmurfee]

Hi Maureen,

this may not be the cause of your discomfort, but it may help...

Do you happen to notice if you are clinching your fists as you run? That could definitely cause less blood circulation in your arm, as well as fatigue, especially if you are running for longer amounts of time. If that is the case, try to imagine you are holding a butterfly in your hand as you run, and you don't want to let it go nor hurt it. Another aspect to consider is the angle your elbow is making. See if trying to keep it at a relxed right angle helps. I see a lot of people running with their arms in a fully contracted curling position, which also takes more energy to maintain, and cause blood to flow less freely; well, at least that's what I've noticed about my running. Sometimes, I just let my BPI arm dangle and flop around for a few steps just to get some blood into it.

-Chris 25/LOBPI

[veggiebug]

I did well the first run after everyone suggested watching how I hold my arm, to try to relax it. That worked well. Then my run today I forgot and didn't realize it until I was in pain. Oddly enough I decided to run a little with my arm down at my side and that helped. It might also help if I stop carrying my cell phone in my BP hand, since I clench it tighter in hopes of holding onto it and not dropping it. I have a timer set I never hear unless it's in my hand. And oddly enough it's not as comfortable in my non-BP hand. Maybe I was meant to be a righty?

Thanks again. I'm running my 5K on Friday, and I'll try to be more aware from the start!

[Carolyn J]

I'm proud of you, Traci! I'll be thinking of you on Friday,tomorrow.

YOU GO, GIRL!!
Carolyn J

[cdmurfee]

So Traci,

How did the run go?! I hope you had fun!!

-Chris

[veggiebug]

It went well. It was cold and rainy, but I came in 156th with a time of 32 minutes 4 sec. I wasn't last, and I had no pain in my arm. I kept bringing my mind back to it so that I made sure to keep it relaxed. Definitely going to do that race again next year if I'm in shape enough still. The only problem I had was hip sort of pain, I did something earlier that day, don't know what but I felt it all day prior to the race. I pushed through the race, though I could have gone faster if I was 100%, I'm still thrilled.
The hardest part was the walk to the car after. My leg hurt so bad, but I've had worse pain in my hip. And by then I cooled off so the cold felt really COLD.
I LOVED every second of it!
Thanks again!

-Traci

[Carolyn J]

I am sooooo proud of you,Traci. You really did GOOD!!

HUGS,
Carolyn J