Oh my upper Back

[Karambah]

Have to confess that I found this B210K only after recently getting to 10k. I graduated March and from then consolidated. Found myself doing several (very very slooowwww) plods of +7km so decided next time that I was feeling 'good' I would push on. Achieved this a week ago making a single 10.3km. But following days, and even still now, my shoulders and upper back do ache. Legs are OK. I reckon that back pain must be tension - perhaps me lifting and holding up my shoulders and arms instead of 'jogging loose' in latter stages of the jog. I want to try consolidate this 8-12km slot, but first fix the upper backache. Anyone else experienced this? K

[Instructor57 Graduate10]

Can't be sure of course but sounds like you could be right ! Tension while running .The other thing to consider is that you have got to this distance fairly soon after graduation , it's surprising how long it can take for your body to get used to the rigours of running , perhaps you are pushing too far too soon ?

[Karambah in reply to Instructor57]

Thanks Instructor57 and Dexy5. Your points taken onboard. Hanging loos(er) and restart at 7k building. From next week.

[Dexy5 Graduate10]

It sounds like you you were running a bit crunched up Karambah, tense instead of relaxed.

Juju’s 10k plan takes 8 weeks because it follows the 10% rule, thereby reducing the chance of injury. Basically a 4k, a 5k and a nice slow long run increasing by 1k a week. When you feel better, why not start again from 7k and build up gradually?

Most of all, have fun.

[Karambah in reply to Dexy5]

Thanks Instructor57 and Dexy5. Your points taken onboard.

Hanging loos(er) and restart at 7k building. From next week.