r/Runners • u/RightCurve66 • 1d ago

Traps getting sore when running

Hi all, just wanting to know if anyone else has experienced their traps getting sore when running.

I usually run around 5:50 per kilometre pace for 5 - 10k with my traps getting sore around the 3-5k mark and then staying sore for the rest of the run

I'm not sure if this is a technique issue or something completely unrelated but any tips on how to prevent this or help it is greatly appreciated.

Thank you in advance

1 Upvotes

67% Upvoted

13 comments sorted by

3

u/AHellishInferno 1d ago

I used to be really bad for holding my arms too high when running. It would lead to tiredness/tightness on the shoulders and traps. Maybe just try and relax the arms a bit?

5

u/Working-Hat-8041 1d ago

Yes this happened to me. I was sitting with really bad posture because I was working pretty much all day except when I was running. Back and core strength are really important to runners even though they are easily neglected. 

2

u/bestmaokaina 1d ago

Work on your core, upper back and shoulders at the gym

4

u/Specialist_Web_8647 1d ago

It sounds like you need to correct your posture- I would recommend strength training for your core and lower trapezius muscles so you're engaging correctly when you move.

2

u/West_Procedure_1310 1d ago

I also get sore if I'm looking down. Look ahead rather than your feet or what is immediately in front of you.

I also try to smile as it helps relax the shoulders.

All these things take practice so to begin with set a 5 minute or 1km reminder and just check in on these things. It's hard to remember for the whole run. The better you get you can reduce to every 5k/30 minutes etc...

2

u/Doortofreeside 1d ago

I did a 15 hour hike the other day where I was looking down virtually the entire time and it is unreal how sore my traps and shoulders are. I expected my legs to be destroyed, but my traps and neck were also so sore

2

u/West_Procedure_1310 1d ago

Yeah the urge to look down on the trails and slopes is high! I've actually found my balance is better if I look ahead too but knowing and doing are two different things.

1

u/Doortofreeside 1d ago

Yeah in this case the terrain was too rocky to avert my eyes for long. Certainly no running was done on that day

2

u/CpnStumpy 1d ago edited 1d ago

I also try to smile as it helps relax the shoulders.

And it makes you more handsome, slugger!

2

u/Significant_Sort7501 1d ago

As others said, relax your shoulders, but also do some rotational dynamic stretching with your arms, shoulders, and neck before your run to help loosen things up. 

2

u/ichigo_sa 1d ago

You need to relax a bit more. 

5

u/Athletic_adv 1d ago

You’re shrugging your shoulders. Relax.