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
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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.
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.
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.
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.
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.
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 😀
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 ☺️ )
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. 😀👍
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...
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Run 31/01/2021
Winter running
Consolidation runs are sooo hard! ☹
No 10k for me this week ...
