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  #1  
Old 24th Sep 12, 01:53 PM
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linear linear is offline
Real Name: David   Gender: Male  
 
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Sore arms when running

Does anyone else get this? For me it always happens during races or time-trials when I am trying to do the best time I can. Usually somewhere around 80% of the distance, i.e. the point where its starts to get really tough, my arms start to ache and feel really fatigued. It's a sure fire indicator for me that I am approaching my limit - if it happens early on then I know I've gone out too quick.

Would it be worth doing some upper body work to try and make it go away? I'm not sure that it makes me run any slower, I doubt it, but it is certainly pretty distracting, and it's one more thing to have to push to the back of my mind when racing.
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  #2  
Old 24th Sep 12, 01:56 PM
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SillyFencer SillyFencer is offline
Real Name: Ronnie   Age: 34   Gender: Male  
Location: Aberdeen
 
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I was going to ask if you do any upper body work at all. I think it's easy for us runners to forget or not find time to, so I try to get myself to two hour long Body Pump sessions per week. I don't use heavy weights (between 5kg and 9kg on each side of the bar), but Pump requires you to do a lot of reps.

Not saying that you need to do a Pump class. That's just what I do.
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  #3  
Old 24th Sep 12, 02:01 PM
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Real Name: David   Gender: Male  
 
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I do zero upper body work. My arms are like twigs.

It seems such a weird phenomenon, I can do a 2 hour LSR and my arms will be just fine, but if I set out way too fast on a mile time trial they'll be aching after 400m It doesn't just happen at fast paces though, it's the same story for the last 2k of a 10k.

Last edited by linear; 24th Sep 12 at 02:02 PM..
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  #4  
Old 24th Sep 12, 02:18 PM
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SillyFencer SillyFencer is offline
Real Name: Ronnie   Age: 34   Gender: Male  
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How strange. It's nothing I've experienced, although I did used to get it a little in the shoulder I think. Could be similar.

We do use our arms quite a bit when running, so it certainly would be worth dedicating an hour or so per week to upper body work. As I said, not high weights. Keep it light, do loads of reps. Even body resistance only work (such as triceps and bicep pushups) if you have no access to weights. You could get a couple of dumbbells cheap from Sportsdirect or Argos and use them in front of the tele even.
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  #5  
Old 24th Sep 12, 02:32 PM
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I normally get some serious pains in both elbows if I go further than 5k but thats mainly cos my Elbows are knackered from work related issues over the years but a good long shake of the arms for a few hundred meters seems to work although you do get odd looks from passers by
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  #6  
Old 24th Sep 12, 03:46 PM
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How do you hold your arms\hands when running linear? I've been told to try to imagine your carrying an egg or other delicate cargo. Helps your arms to stay relaxed.
Just doing some simple upper body exercises may help, press-ups, dips, etc. Obviously don't forget your core exercises also.

Only time my arms get sore is towards the end of a long run. I simply put this down to blood being directed more to my legs, as they are doing more work.
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  #7  
Old 24th Sep 12, 04:13 PM
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Real Name: David   Gender: Male  
Location: Manchester
 
I got it after a 12 mile run yesterday - but just in my right shoulder; really painful at the end of the run and lasted until I ate some painkillers!
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  #8  
Old 24th Sep 12, 04:53 PM
The Golden Drifter The Golden Drifter is offline
Real Name: John   Age: 31   Gender: Male  
Location: Way Up There
 
I used to get sore arms and shoulders when running. Spoke to a lad at my gym about it and he advised me to relax my arms as I was tensing up, which is apparently quite common. I still occasionally get sore arms on longer runs but shaking them out now and again does the job.
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  #9  
Old 24th Sep 12, 05:40 PM
Milzeh Milzeh is offline
Real Name: Adam   Age: 31   Gender: Male  
Location: Wakefield
 
I get pains in my arms & shoulders, I mix running with weights & I think having muscle is just going to make the pain worse.
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  #10  
Old 24th Sep 12, 05:46 PM
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Fulmar Fulmar is offline
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I always had sore arms when running the Steeplechase (but they work a lot there) or in the first weeks when doing "serious" speedwork.
You are just a month or two into more serious training, aren't you?
If that is the case then I wouldn't worry. Some strengthening would do no harm but it may all be down to your arms adapting to you moving faster.
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  #11  
Old 24th Sep 12, 11:45 PM
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Real Name: David   Gender: Male  
 
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I'm actually pretty good at keeping my hands, arms and upper body relaxed, but it's possible I start to tense up once when I'm at my limit - I'll watch out for that next time.

The blood being diverted away from my upper body is an interesting idea. That would fit the symptoms too.

I have a feeling Fulmar probably has the right of it though. I'm not sure if I'm training seriously yet but I'm still a relative beginner, so it's probably something that will go away over time if I keep up with my training.
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