Aching shoulders

[Perirunner]

I've just finished week 5 and am finding my legs are feeling fine, but my shoulders are hurting towards the end of the run and after. I like to carry a bottle of water with me, otherwise I'm not holding anything else. Does anyone have any advice on how to stop these pains? I don't want to make them worse as I run for longer.

Many Thanks

[Instructor57 Graduate]

A lot of upper body aches and pains can be related poor form or too much tension, which can trigger neck and shoulder pain.Carrying a water bottle of course won't help this and if you are already fully hydrated then it isn't really necessary during C25K

[Cmoi Graduate]

Stop carrying the bottle of water! Gripping it makes it much more difficult to let your shoulders and arms move naturally while you're running.If you're properly hydrated by drinking plenty of water throughout the day, including on non-run days, you won't need water during your run.

[John_W Graduate Ambassador]

If you're reasonable well hydrated, i.e. you've drunk normally the day before and on the day of your run, and you're going out for a typical 30 minute C25K outing, then there's absolutely no need to take out anything with you.

[BeadEmbroiderer Graduate]

I was concerned about needing water with me when I first started but after my trainer at the gym convinced me that I wouldn’t need it for the 30 minute duration I set off without it, and he was right. About the shoulders I’ve had that ache too even without holding a water bottle, towards the end of the run when tiredness is kicking in I found that I was wearing my shoulders as earrings, when I realise that they are creeping up now I make a conscious effort to release them and that seems to work

[Perirunner Graduate]

Thank you for all the replies. For my next run I'll go without a drink and try to be more aware of what my shoulders are doing.

[nowster Graduate]

Lose the water. You definitely don't need it for a half hour session. Drink a little (about 200ml max) before you set out, and as needed after the run is finished. Keeping properly hydrated through the day will help.

I sometimes feel neck tension and shoulder aches if I'm not relaxed enough in my upper body.

Things that can help: roll your neck from side to side in a clockwise and then an anticlockwise direction, shrug your shoulders both together and individually, reach out to the side with your arms and windmill them a bit.

Don't hold your arms tight with your fists balled up. Let your shoulders drop in a relaxed manner.