No, don't stop me now...: I'm thoroughly... - Bridge to 10K

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No, don't stop me now...

TigerBiscuit profile image
15 Replies

I'm thoroughly enjoying my consolidation runs - granted not every step of them - but now and then I forget I'm running, and I feel great. So that is good enough for me. Listening to Laura's consolidation podcasts (with some terrific music) my pace seems to have slowed down considerably, but I am not stressing about that at all. Twice I have run 5K (the second time in 39 mins). That might be very SLOW, but the right pace for me, right now.

However, my lower back is hurting (aching more than paining) me on my resting days. Not while I am running, or on the day of the run, just in between. Now, I am sure there are some good exercises I should be doing to strengthen my back, but I can't find them. Can anyone point me in the right direction, please? I really want to be strong and continue. Thanks good people of B210K.

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TigerBiscuit profile image
TigerBiscuit
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15 Replies
Dexy5 profile image
Dexy5Graduate10

You probably need to strengthen your core muscles TigerBiscuit. I go to Pilates twice a week but if you can’t do that I’m sure there are lots of videos on u-tube. I was recommended Pilates by a physio when I had back problems before my running days, and am glad that it helps with the running too.

TigerBiscuit profile image
TigerBiscuit in reply toDexy5

Thanks, Dexy5 My friend does Pilates and swears by it. But I need some home remedies as I don’t have time for running AND classes. Trawling YT now.

Dexy5 profile image
Dexy5Graduate10 in reply toTigerBiscuit

You could Try googling nhs back exercises too. There’s a few suggestions there. Maybe your friend could show you a few exercises that you can do in you own time.

TigerBiscuit profile image
TigerBiscuit in reply toDexy5

Good ideas. Thanks again 🙏🏻😁

Hi Tiger! Planks and Yoga are good for strengthening your core.... Here's a yoga YouTube video that helps prevent back pain.

youtube.com/watch?v=CRKmB-7...

TigerBiscuit profile image
TigerBiscuit in reply to

Thanks, clubberlang. Appreciate your confidence that I could plank🥴. But I can aim for it ☺️

UnfitNoMore profile image
UnfitNoMoreGraduate10

There’s a great 30 day planking challenge app out there which will help a lot. Pilates and yoga too. Are you doing much strengthening and flexibility work? Check out NHS strength and flex if not... there’s a forum for that on here too.

You’re doing great... and 39 minutes isn’t very slow. Don’t knock your pace, it’s right for you right now. Happy running.

TigerBiscuit profile image
TigerBiscuit in reply toUnfitNoMore

Thanks, UNM. I’ve totally neglected strengthening and flexibility exercises. Now I remember seeing a podcast for that, which I’ll look up. I guess if I’ve done C25K, I can give the planking challenge a go too. Once I get going I’m pretty determined.

UnfitNoMore profile image
UnfitNoMoreGraduate10 in reply toTigerBiscuit

From memory it starts with 10 seconds... you can smash that one! It’s the same as the running... slow and steady progression and also consolidation from time to time to give you a break from pushing onwards.

BaddieThePirate profile image
BaddieThePirateGraduate10

I don't know about back exercises but I found my pace dropped for a while after C25k. I think it's while your muscles are building up, then you will suddenly start to get faster. I read you can improve speed or distance, but not both a once. Happy running 😀

TigerBiscuit profile image
TigerBiscuit in reply toBaddieThePirate

Thanks, BTP. It feels like I’m going plenty fast, but stats say not so. I am concentrating on building up stamina and duration first before thinking about speed (I have to ignore Laura’s instruction to go faster at the end of the 30 min consolidation run ☺️ )

cheekychipmunks profile image
cheekychipmunksGraduate10

Hi TB, are your trainers ok - have you had a gait analysis? Only because it’s possible you could be running to compensate for them if not - and of course everything is connected.

They’re probably fine, just wanted to rule that idea out. 😀 My trainers are like fluffy clouds compared to be old (and I thought very comfy) ones.

Also, I highly recommend the Core Ritual vid which Hidden recommended. I do loads of Yoga with Adriene videos, she’s fantastic. 😀👍

TigerBiscuit profile image
TigerBiscuit in reply tocheekychipmunks

Yup, as I say to myself, Just do it! And you’re right about the shoes. I have to check those. My current ones are comfy, but just a walk in and buy.

Celerysalt profile image
Celerysalt

I read this article recently. Though not specifically about the back, it does explain the relationship between a healthy back, supported by the core. I hope it helps! theguardian.com/lifeandstyl...

TigerBiscuit profile image
TigerBiscuit in reply toCelerysalt

Brilliant, CS. I’ll check it out.

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