How to relax on a Run?

[Teresa1632]

I've been a graduate since last July. Still doing the 30 min runs 2/3 times a week, and have about half dozen 5k charity runs under my belt.

Thing is, even when I'm training I panic. My head knows I can run for 30.mins! But as soon as I get going, I can feel my shoulders up round my ears and I'm gripping my water bottle for dear life.

If I consciously relax, I run better. Then 5 minutes later, shoulders are back round my ears and there is an imprint on the water bottle...

I've tried music, podcasts, staring over the hedges, listening to the birdsong, just about everything.

What can I try?

[Curlygurly2 Graduate]

Have you read or heard about Chi running? I've read the book and found it really useful. They suggest you "body scan" every ten minutes and relax any tense bits you find. Laura tells us to shake our arms out if we can feel any tension, both those tips have helped me. Not sure if there's a way to stop it happening, but dealing with it as it does is pretty good i my book.

[Teresa1632 Graduate in reply to Curlygurly2]

Not heard of that book, will take a look. It's the body scanning that alerts me to the tension, so worth a look.

[IannodaTruffe Mentor]

To start with, leave that water bottle at home. You really don't need to carry water for any run under about an hour's duration and your hands need to be relaxed and not tensely gripping. This can cause asymmetries and tensions in arms and shoulders, which again need to be relaxed.

This guide to posture gives good pointers nyrr.org/youth-and-schools/... which again can help you to relax.

Are you running 75-80% of the time at a nice gentle easy conversational pace, as recommended in the guide to post C25K running healthunlocked.com/couchto5...

Pushing hard forces our body into tensions, which are much easier to control at a gentle pace.

[Teresa1632 Graduate in reply to IannodaTruffe]

I'm diabetic, so I get thirsty, even in this cold weather. Thought of chewing gum, but might choke instead!

I'm running at a funeral pace...!

[IannodaTruffe Mentor in reply to Teresa1632]

Certain medical conditions can require people to carry water, but you don't need to hold it in your hands. I use a bottle waist belt for runs longer than an hour and a backpack with bladder to longer runs.

How is your general hydration? Are you drinking 2-3 litres each and every day?

[Teresa1632 Graduate in reply to IannodaTruffe]

Oh yes, I drink lots of water, so am well hydrated. I tried a bladder back pack for cycling with mixed results. The belt thing sounds like a good idea! I'll get one of those.

Alternatively, could use my cycling tops, as they have back pockets. Will see if I can squeeze a water bottle in there.

[ktsok Graduate]

I imagine I am holding a delicate crisp in between my thumb and forefingers... Ready Salted Walkers, perhaps...

[CrimsonMama in reply to ktsok]

Salt and vinegar for me please! 😁

[ktsok Graduate in reply to CrimsonMama]

I tried Frazzles but they made my fingers smell of bacon 😉

[Teresa1632 Graduate in reply to ktsok]

Tayto Cheese & Onion all the way! 😁

[CrimsonMama in reply to ktsok]

Haha plus frazzles are a bit tougher! You wouldn't get the same delicate hold! 😁

[ktsok Graduate in reply to CrimsonMama]

Another reason I opted for the (virtual) Walkers. It’s not so much a taste thing as a delicate structural requirement!

[Teresa1632 Graduate in reply to ktsok]

🤣🤣

[DiscoRunner Graduate]

Well done for sticking to it. What are you thinking when you start to hunch your shoulders up? Are you thinking ‘oh no, I can’t do this’ panic voice or is it more the physical reactions that feel like panic?

If the second I think I’d address this as a problem with your running technique. So either with the support of a running trainer, or via something like this Japanese slow jogging movement, you’d be spending your run actively thinking about your body position.

m.youtube.com/watch?v=9L2b2...(Not working as expected?)

This is like the conscious relaxing but giving you a lot more to think about.

Depending on what you mean by panicking or how bad it is, if you are thinking while training, that you can’t do this, when you can, there are probably a few ways to address it. Again a good personal trainer could help (you’d need to be fully open about it so they can help), and if it’s more serious and something that you do in other areas of your life, counselling would definitely help. Lastly, practicing mindfulness techniques would probably help. A bit like working on your running technique, this would be a way to keep getting your focus back to the present. Hope this helps!

[Teresa1632 Graduate in reply to DiscoRunner]

I train people in mindfulness and use those techniques. It's more of a panic about getting round, even though I've done it over and over! I'll talk to a personal trainer I know, he is a good motivator and good fun too. Thank you.

[GoGo_JoJo Graduate]

I find that choosing relaxing music and singing along helps. Even if I can't sing it all as I puff round. I also make an effort to pull my shoulders back and down every 10 mins or so.

Try new routes so you're not getting to those familiar points where these thoughts come back up 👍😁