Running Form - Upper Body

When I'm running well and feeling good on a run I am very much in control, almost machine-like; every motion is moving in a designed way. The training itself is relaxing but I wouldn't necessarily say my body is relaxed or loose.

I like your suggestions, and perhaps I'm attempting to get "too involved." My initial thinking is that if I tweak my motion it will force a more relaxed motion, especially on longer runs when I go into zone out mode.

I agree with Scout completely.  In addition to zoning out and shrugging shoulders occasionally, I find a few other things (besides doing drills occasionally) helpful, especially if I notice that I'm tense or feeling awkward or uncomfortable.

1.  Deep exhalation.  Hold your breath for a second, then take deep relaxing breath out.

2.  Change of pace.  Doing a 30s stride where I focus on staying relaxed helps.  Think 'float' and 'glide' not 'push'.

3.  Do something silly.  If I'm really feeling awkward, I might stop and do ten jumping jacks or some such thing.  I don't know why this works.  Sometimes it does.  I feel it's like hitting the 'reset' button on my brain.

I have a bit of a different take.

Your running form sounds pretty spot on. Arms 90 degrees or less, little body cross over, etc.

Could it be that the muscles in your shoulders/back are tighter than most others from your swimming background? Or even that your shoulders/back are conditioned for the endurance part on the run but you are using other muscles in running that aren't developed from swimming.

My recommendation is to start with some shoulder and back stretching to loosen up that area before running. IMO, your form is good.

Just to be clear: I wasn't making any claims about OP's form -- I've never seen him run.  I was discussing techniques for relaxing, because it is clear that OP is tensing up during the run.  (Relaxing should also have the positive side effect of helping him run with good form.)

In general, swimmers would have looser than average shoulders and backs (i.e., greater than average range of motion).

caveat: I am by NO means a running expert, but I am going to just throw a few things out there as I have learned from my own experience/observations:

The fact that the tense upper body occurs after you have put in several miles (as opposed to right out the gate), seems like maybe there is fatigue or tightess occuring somewhere else? How do you feel in your lower body when this starts to happen? Is your gait changing as your legs or core get tired? Be very observant about this.

I have been dealing with tight hip flexors. My run, even at a fast pace has always been the "shuffle". I have been having some muscle activation therapy done on my hips and glutes and the first run or bike after these tight mucsles are released is amazing! On my run this morning, I noticed I naturally wanted to lift my knees higher as I had much better range of motion and power than before. In addition, I noticed that my upper body was very relaxed and my hands were lower, brushing my waistine. Normally, I have to consciously keep my upper body in check throughout the entire run, I am usually very tense, hands up high and clenched.

Just somethig to think about, I hope you get it figured out!

Those are some good observations.  In general, tension in one area of the body will create more tension in other areas.  So yeah, if the lower body is tense, the upper is likely to follow suit.

When I get tense on a run I find my arms coming in to my sides tigh and not swinging pace shortens up and I feel like I am crawling.

1.The deep inhalation and exhalation is like some sort of trigger realease.  Bang, I am loose again.

2.Sometimes I do the goofy, When no one is looking I'll run to the groove of the music for a while, waving my arms around "like a rock star".  Its a small town so I have tobe careful.  Don't want to be seen and embarass my middle school kids.