Sore Running Shoulders & Couch to 5K Week 6 Update

I've put my running shoes back on, which I'm so happy about. It was tough trying to get back into a fitness routine since I fell sick, but I believe I'm there again. I'm a bit miffed that my running performance seems to have suffered. I'm running a lot slower than what I was doing pre-sickness, but I did take about 3-4 weeks off exercise altogether so it was inevitable. Such a bummer though considering I was going so well! 

Something I noticed while running was how tense and sore my shoulders would get. I always made conscious efforts to release tension if I noticed it, but yesterday, my shoulders were aching so much that I had to do shoulder rolls while running just to release tension! It was quite difficult to continue running but I completed my 4km. 

I warmed down with some shoulder openers but I think I might need to keep doing some more just to loosen them up a bit. They are still sore today. I'm thinking keeping out the shoulder stands but bringing in threading the needle, and cow-face pose. Simple shoulder rolls help too. #andthisiswhyeveryrunnershoulddoyoga

Threading the needle
(Source)

Cow-face pose
(Source)

Part of the reason why my shoulders get so sore is poor running form, I think. I noticed that while I don't hunch my shoulders up like some runners do (I make a very conscious effort to drop them), I've developed a habit of craning my neck forward while running and that puts extra tension on shoulder and neck muscles. I don't even know why I do it! Maybe I think it helps me run faster if my head is in front of my body? :P I'm trying to stop doing this but it's a lot harder than you would think! 

Before I fell sick, I completed my Couch to 5K Week 6. The program varied day to day, but built up to a straight 3.6km run. At this stage, my pace was a good 6 min/km, which is probably my best speed running long distance yet. I did this way back in May though, and I've only just managed to start Week 7 now. 

Damn you cold virus!

I think that's all for today. Do you experience any tensions while running and what do you do to alleviate this?