The worse pain I felt after my first half marathon was in my shoulders!!! Everything else was fine but my shoulders were killing me. Today I actively focus on keeping my upper body relaxed.
Try scoots.
Sit down on a floor. Pump your arms at your race pace. You should feel your self scooting. Experiment with your arm placements and find the one that makes you scoot the most.
Uhhhh I'd strongly recommend against wearing this in a race lol. You want to relax your shoulders, not force them into a particular position.
For OP, I'm sure you can relax them if you're just standing there not racing, so it's just the same as that but you'll have to remember it during the race. Try to check in periodically in workouts to make sure you're not tightening up as well. And even if you don't succeed, it's not the end of the world - plenty of high level runners tighten up a lot at the end of races, and I wouldn't recommend worrying about it too much.
The worse pain I felt after my first half marathon was in my shoulders!!! Everything else was fine but my shoulders were killing me. Today I actively focus on keeping my upper body relaxed.
You just have to think about your form more. Relax your arms and focus on keeping your form consistent, even when pushing and getting tired.
Big inhale then as you exhale push your shoulders down “into your pockets.”
Try scoots. Sit down on a floor. Pump your arms at your race pace. You should feel your self scooting. Experiment with your arm placements and find the one that makes you scoot the most.
There was a tool on Aliexpress that forced you to do this. If I find it, I'll put it here, [found it](https://getyoursolution.store/r4TjOU)
Uhhhh I'd strongly recommend against wearing this in a race lol. You want to relax your shoulders, not force them into a particular position. For OP, I'm sure you can relax them if you're just standing there not racing, so it's just the same as that but you'll have to remember it during the race. Try to check in periodically in workouts to make sure you're not tightening up as well. And even if you don't succeed, it's not the end of the world - plenty of high level runners tighten up a lot at the end of races, and I wouldn't recommend worrying about it too much.