Anyone have this experience? Maybe I am doing something wrong or just need to get used to it again. I used to run regularly about 5 years ago. I am starting to run again outside and have been running farther than I used to. Somewhere near the last 1/3 of my run I feel my shoudlers hurting. Kind of like I have worked them real hard for real long. I have to run a bit with my arms dangling by my sides to take the stress off my shoulders. It makes me think I am tensing my shoulders the whole run and I dont think that should be the case. ANy tips for getting past this or not getting to it at all? Am I doing something wrong or is it normal for a little while?

Thanks

Sounds like you are tensing your arms/shoulders, either conciously or unconciously.
Forgive me if I'm already telling you something you know, but first, your hands and wrists should be relaxed, to the point your hands are lightly bouncing with each step. Hands and wrists should never be locked, except during your final kick to the line in a race. Arms should be slightly bent, whatever feels relaxed, and should swing forward and back in a plane parallel to you line of travel, not dangling, or criss-cross across your chest. To help me get the motion right, i used to imagine i was swinging a pair of lightly weighted ski poles as I ran.

I hope this helps

I get this every time I start running after a layoff. It will go away - just don't pull a muscle in your shoulders before you get used to it, it's easy to do.

I haven't figured out a way of preventing it, except time. You might consider a higher volume of shorter runs to start with, then lengthen them and decrease volume.

1000th post!

I ran a little shorter distance the last time out and made a conscious effort to keep my hands relaxed. seemed to work.