Back ache

[Pymander10]

Hi running friends!

I’m going to try to get back out there after 3 months of not running. I got Covid and have been recovering as it really knocked me out

My problem is that I’ve put on a lot of weight due to medication (pregabalin) my weight always goes around my middle and I have a small frame. I think due to this my back has started to ache pretty badly when running. I can only manage 10 to 15 minutes

I’m working on my diet and hitting 40 soon so need to be more careful with what I’m eating but due to bad mental health I find cooking very hard.

if anyone has any advice on what I should do with my runs as I’ve finished C25K and it’s so disappointing only being able to run for such short times

Thanks guys

[Instructor57 Graduate]

You say you are running 10 to 15 minutes.

Is this AFTER. your 3 month break ?

If so then that's not bad going , don't push it !

Maybe try a few of the interval runs from the program?

The thing is you will have lost aerobic fitness but also resistance to injury so be very careful doing continuous runs .

I'm in a similar position atm so I'm starting back with some run/walks .

Much better to rebuild slowly .

I would also suggest some strength training .

Most of my weight is around my tummy also and I also have had lower back problems

Core strengthening exercises will certainly help in that regard .

You can find many online and also from our sister Strength and Flex forum here

healthunlocked.com/strength...

But take your time coming back.

Try not to compare with where you were but accept where you are now and comeback safely.

Good luck

[Pymander10 Graduate in reply to Instructor57]

Thank you Instructor57 that’s really helpful advice!

I’m sorry you have suffered the same and having to start the run/walks again. I managed to get out yesterday and took your advice and was able to do run one of week 4. It went quite well and was much easier on my back than running nonstop.

I’ll look up the strength training as I’m sure that will be helpful. I honestly felt like giving up. 8 years ago I was a size 8 but very unhappy. Now on this medication I’m a lot happier but a size 16 with most of it going around my waist which does get me very much down but I’m a lot less anxious and more confident and getting out more so it’s a case of being slim and unhappy or larger and happy. For now at least.

Let’s see how it goes! Thank you again and happy running!

[Mummycav Administrator Graduate]

Hi Pymander10 …sorry to hear you’re suffering with your back…all I can suggest is that 10-15 mins is what you can manage at the moment and that’s all you should do…if you keep up with 10-15 mins of running as and when you can & get on top of your diet again I’m sure the weight will start to fall & that will mean longer runs as there will be less stress on your back…

There are obviously other forms of exercise that will help..try here healthunlocked.com/strength...

There’s also plenty of Yoga videos on YouTube that will also help strengthen your back and help with your weight loss…

[Pymander10 Graduate in reply to Mummycav]

Thank you so much Mummycav!

I’ve started doing week 4 again and so far it’s been much better! Thank you for suggesting keeping it to what I can do. I was getting rather down about it but it feels much better at least getting out there doing what I can do!

Thank you for the links and yoga suggestion as I do like stretching so might give that a go!