During cross country my arms would never burn during a race, now in track I'm running the 3200m and about halfway through the race my arms feel like their on fire. This causes me to slow down drastically. I'm not sure if its an anxiety problem because I do have anxiety or maybe I'm getting to nervous during the race. I would appreciate any help because this problem is really hurting my race times.
Try to relax your arms more. If you're really tense and tightening your arm muscles, you are burning energy and creating lactic buildup.
maybe lift a little so your not 5'8 110lbs
I've had a similar problem. I hypothesized that weak arms were easily fatigued when the legs drew in energy need for powerful strides. Simple bicep curls and exercises should do the trick. Working on triceps at the same time doesn't hurt either.
I devised a rudimentary yet effective weight plan.
Week 1 - 3 workouts of 4x5 bicep lifts at Weight #1.
Week 2 - 3 workouts at 4 x 8 bicep lifts at same weight.
Week 3 - 3 workouts at 4 x 12.
Week 4 - 3 workouts at 4 x 15.
Week 5 - 3 workouts at 4 x 18.
Week 6 - 3 workouts at 4 x 20.
Week 7 - 3 workouts at 4 x 5. Increase weight by five pounds. Do the same as the last six weeks except with the increase of weight.
Every six weeks increase weight by five pounds.
Very gradual, very rudimentary, but you don't need much when strengthening presumably weak biceps. You can do the same thing for your triceps with specific triceps workouts.
I've only noticed this when I got anaerobic. Maybe if you have weak arms you notice the burn there first. And perhaps you're getting there faster in a 3200m than XC.
This used to be a big problem for me in shorter races when I was in high school. Started lifting and doing core work, got much, much stronger and it hasn't been a problem since.
In cross country or 3200 when your arms are very weak (like mine) sometimes it hurts more as the distance goes up. I can tolerate an 800 with my legs being more sore than my arms. But at the end of a long race, especially cross, my arms are so tight they feel like lead. I feel you dude. My opinion is you should focus temporarily mainly on your arms when you do core. Right now you may be doing a lot of planks, rush-and-twists, 6 inches, etc.. Instead of this do push-ups/pull-ups. You may be insecure about going to a weight room. This is just stupid. There are fat hogs who can hardly exercise that go to the gym. Push through your anxiety and got the first couple of times with someone to get comfortable. If you already lift, then I have trouble believing your arms hurt that badly compared to the rest of your body.
Is this really an arm strength issue? My arms tend to burn (around the tricep/shoulder area) whenever I run particularly fast in races/workouts.
If I start lifting, I easily bulk up and don't want any extra upper body weight.
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