Fitness

I workout about 5 or 6 days a week and consider myself to be in pretty good shape, but for the last month I have been working out only inside a gym.  Yesterday I was inspired by beautiful weather and ran about 9 km on a fairly flat surface.  At the end of my run I had piercing pain in my shoulders, so much so that I had to stop for a minute.  Just wondering if other people have this and how to avoid it. 

Also, today my thighs hurt a lot!  I do all types of cardio machines in the gym, including running at least 3 times a week, so why should it be that my legs hurt from running outside?

Just looking for some words of wisdom if anyone has them:)  Thanks

Disclaimer: I am not a runner, but I have two guesses. The legs hurting is because running outside is higher impact, depending on the surface you run on. The pain in the shoulders I'd guess is from clenching/shrugging your shoulders while you run, but it could also stem from pain that's actually coming from you neck (but same root cause - not being loose enough while you run).

As for solutions, maybe make sure that your sneakers are in good condition and are appropriate for your running style (depending on if you overpronate, are flat footed, etc) and keep your upper body relaxed while you run.

msh~  I have a very similar situation to yours... I workout 5-6 days a week, running on day one, weights on day 2, etc.  Once I'm a little ways into my run, my shoulder cramps up and hurts enough that I have to reach back and rub it while I'm running.  I had originally assumed that I had hurt it lifting, but every time I run it seems to get aggravated again.  Now I'm at the point where I had to take a couple days off working out because my upper back/neck/shoulder area is so sore.

amethystgirl~  I think you may be on to something with the clenching the shoulders while running and not being lose enough.  =)

Foam roll your back, stretch out your scapula and neck, and do more rows to strengthen the back/shoulder complex - you're probably feeling the consequences of scapular winging and poor posture due to understrength upper back and lack of mibility in your thoractic spine leading to excessive scapular mobility.

 Did I mention stretch out your neck? If it's too tight and starts pulling your scapula up, you get knock-on effects with postural distortions that can lead to problems all the way down your posteror chain.

The shoulder cramps are caused by lactic acid buildup, same as stitches in your side.  Stretching your arms above your head and breathing deeply should help a little, but it was likely the extra effort of running outside that caused it.

Thank you all for this.  I've practiced ballet for 20 years, and I think I run with a straight back (or so people have said), but haven't ever really paid attention to loosening my neck - that's probably why i get such sore shoulders after running. 

Llliiinnnzz - I've been wondering about the lactic acid buildup as I've had that sort of pain in my gluteus maximus a lot lately - both when I run on the treadmill and while doing some specifically painful pillates classes.  Suppose I should eat more bananas or something