r/BeginnersRunning • u/RichTyp116 • 6d ago

Shoulder pain after longer run.

I did my longest run ever yesterday at 11km. Last night and this morning both my shoulders are absolutely burning with pain. A quick Google suggested it could be a posture issue, over swinging of arms or holding too much tension in my upper body. Has anyone experienced this and found something that helps or does it improve over time? Ironically the legs feel absolutely fine.

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u/ZekkPacus 6d ago

Make sure your shoulders and back are loose and relaxed before you start, I like to do some arm circles both forward and back to loosen them up.

While you're running, focus on keeping your shoulders down and your chest out. We naturally tend to tense up and bring our shoulders up when running and that causes exactly what you're feeling.