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How to Avoid Tension While Running
Stay relaxed and maintain proper running form

Updated June 01, 2009

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It's important to stay relaxed when runnig because tension can cause improper running form, which can lead to fatigue, decreased performance, and even injuries. Runners typically get tense in their upper body. Throughout your run, try to check your running form to make sure you're not allowing any tension to creep into your run. Here's what to look for and what to do:

Check your shoulders.

Are your shoulders moving up toward your ears? If so, roll your head, push your shoulder blades together, and let your shoulders drop.

Keep arms at a 90-degree angle.

Are your arms at a 90-degree angle? When runners get tired or tense, their hands start to move up towards their shoulders. If you notice this happening, drop your arms and shake out your arms. Then re-position them at a 90-degree angle.

Relax your hands and wrist.

Are your hands in a tight fist? If you're clenching your fists, the tension in your hands will move from there up your arms to your shoulders and neck. Try to keep your hands and wrists relaxed. You should keep your hand in a loose fist, almost as if you're holding an egg and you don't want to break it.

Keep your arms at your side.

Are your arms crossing over your chest? Your arms should swing at your side and not cross your chest. If you're crossing over your chest, your arms will start moving up toward your shoulders and you'll find yourself hunching over more (which also makes it harder to breathe). Keep your arms at your sides, parallel to each other.

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How to Avoid Tension While Running Stay relaxed and maintain proper running form