To avoid tension while running, focus on relaxed posture, breathing, and movement, along
with proper warm-up, stretching, and strength training. [1, 2, 3]
Here's a more detailed breakdown: [1, 2]
1. Posture and Movement: [1, 2]
● Relaxed Shoulders and Arms: Avoid clenching your hands or holding your shoulders
high. Keep your arms relaxed and allow them to swing naturally. [1, 2]
● Engage Your Core: A slightly engaged core can help with stability and proper form,
preventing unnecessary tension in the back and shoulders. [2, 4]
● Maintain a Straight Back: Avoid slouching or arching excessively, which can lead to
tension in the back and neck. [2]
● Focus on Breathing: Practice deep, rhythmic breathing to help relax your body and
improve oxygen intake. [5]
2. Warm-up and Stretching: [3, 6]
● Dynamic Warm-up: Before your run, perform dynamic stretches like leg swings, torso
twists, and arm circles to prepare your muscles and joints.
● Stretching: Incorporate static stretches (holding a stretch for a period) into your post-run
cool-down to improve flexibility and reduce muscle tension. [3, 6]
3. Strength Training: [7]
● Strengthen Supporting Muscles: Running puts a lot of stress on your body, so building
strength in your core, legs, and back can help to absorb impact and prevent injuries.
● Examples: Consider exercises like squats, lunges, planks, and back extensions. [7]
4. Running Technique: [4, 8]
● Foot Strike: Land midfoot to reduce impact on your joints and prevent tension in your
legs. [4, 8]
● Arm Action: Keep your arms bent at a 90-degree angle and allow them to swing
naturally, avoiding excessive arm movement across your body. [1, 2]
5. Other Tips: [9]
● Listen to Your Body: Pay attention to any pain or discomfort and adjust your training
accordingly. [9]
● Stay Hydrated: Dehydration can lead to muscle cramps and fatigue, so make sure to
drink plenty of fluids before, during, and after your run. [10]
● Consider Music: Listening to music can help you stay motivated and focused, which can
reduce mental tension. [11]
● Over-the-counter pain relievers: Consider using over-the-counter pain relievers to help
manage pain or tightness felt in muscles. [9]
● Seek Professional Help: If you're experiencing persistent pain or tension, consult with a
physical therapist or sports medicine doctor. [12]
Generative AI is experimental.
[1] https://www.verywellfit.com/tips-for-proper-running-form-4020227
[2] https://apflyers.weebly.com/uploads/3/7/0/2/37029711/we-run-running-technique-a-beginners
-guide-www.we-run.co_.uk_.pdf
[3] https://www.nvrun.com/index.php/training/coaching-guides/beginners/couch-to-5k-part-1
[4] https://www.sports-health.com/blog/running-sciatica-4-things-know
[5] https://www.runnersblueprint.com/proper-treadmill-running-form/
[6] https://compedgept.com/blog/the-top-5-causes-of-neck-pain-and-tightness-in-distance-runne
rs/
[7] https://southshoreorthopedics.com/prevent-knee-pain-while-running/
[8] https://www.verywellfit.com/how-to-prevent-shin-splints-2911057
[9] https://www.massgeneralbrigham.org/en/about/newsroom/articles/marathon-training-plan
[10] https://www.triumphphysio.com/blog/2021/6/11/7-progressive-run-tips-for-beginners
[11] https://triathlonmagazine.ca/training/7-reasons-to-listen-to-music-while-you-run/
[12] https://compedgept.com/blog/treating-shin-splints-overview/
