Starting Couch 2 5K and have a Herniated disc in my lower back.

[KAMeister]

I am 28 years old, 5'3 and 200 lbs. I have not been over weight all my life and played sports in high school and college. I have suffered from a herniated disc from a high school sports injury for years. It seems every time I am motivated to get in shape I end up popping my disc out and can't walk for a week. I just got back from a trip to Disney world and my first 3 days I went to bed barely able to walk due to being overweight. By my 5th day there the pain was slightly letting up and I made a promise to myself that since I have started the initial pain of reintroducing my body to activity now is my time to change my life. I am excited to start this program and have read about taking it slowly and will do so. I have a few questions though.

1) has anyone on here done with with any sort of back injury?

2) what is the best sort of sneaker to use? I have always had weak feet and have read I should find a running store to have a professional help me. I am not sure where to find a running store. I have always bought sports gear from Champs, Dicks or Foot Locker.

3) when should I do the strength training? On the off running days?

Any advice would be so appreciated! I am motivated, scared and excited all at once. I am truly lucky to have my husband (who is not obese or overweight) be my partner!

[Beccym Graduate]

Running is high impact, start with walking. To be honest there is not much difference in calorie burn. Also maybe try some gym classes. Do you have a physio for your back? if so it may be worth asking them.

[paulbirch Graduate]

Hi

It is always best to seek professional help on matters such as running shoes and medical issues. As Beccym said you may well be best to start by doing walking a few times a week or whatever suits you. Some sports stores will do an assessment for you to determine which running shoe would be best.

Getting back into shape and loosing weight is a long process and as you rightly say you will take your time.

I think with that in mind you will do well and achieve all your dreams and goals. Good luck!

[AnnieW55]

As you have a back problem you must, as you already know, take it easy to begin with (maybe see your doctor, or physio - you could show them the plan and let them know your strategy for completing this). To ease yourself into this you could walk the walking sections and then do the 1min running sections at a slightly faster walking pace. Don't try and run too soon, let your body get used to doing the exercise first. You will gain some fitness doing it this way and if you look around the site you will find posts from people (myself included) saying they are running more slowly than they walk - so by doing the walking don't think you are missing out or delaying the programme - it will/may take more than 9 weeks but it isn't a race, it's a plan for people to use as suits them.

About the shoes I don't know about the stores you mention but if you can find a helpful assistant, I would have thought so long as the shoes feel supportive and comfortable you should be OK if you are mainly walking. If you already have some that are not worn out use them and get gait analysis done as you begin to run. Just look on store websites to see if any offer it. It's mainly done in 2 ways, either running on a treadmill for a couple of minutes while you are videoed(sp) and it's played back so you can see your action. Some stores with experienced staff just watch you going up and down the store, but you have to rely on their analysis.

Strength training should be done on your rest days. Rest days are a rest from running but you can do other exercise. Would swimming be a possibility? Or do you have any water exercise classes nearby be as the water would be supportive to your body.

The main thing is not to do too much too soon and injure yourself further or put yourself off the idea of getting fitter. Basically do what you can, listen to your body and keep coming on the forum for help, advice, support and friendliness. Good luck in getting fitter

[notbad Graduate]

Very good advice from Annie above. I haven't had your issues but wanted to add that I did a course recently on safe physical activity in the workplace and covered a lot about the spine, about how it takes the excess load when we lift or carry too much weight for our muscles (whether it's an object or our own body) and can then become damaged. The lady who ran the course really recommended walking as the best form of safe exercise, it doesn't have nearly the same impact as running (much as I love running, it does carry injury risk). Maybe as Annie suggests, brisker walking to begin with, easing yourself in and then running? Best wishes to you!

[c4ts Graduate]

I slipped a disc when I was 20 and have always had to take care since, it has slipped again at different times since then, last time I was in pain with it for about 5 months in 2011. However in the early stages (18 months after initial injury) I did about 8 months of swimming and always said that was really good for it. I started C25K aged 43 this year and have not found the running to cause it a problem, I think the slow build up to the longer running does not put too much pressure on it. I have done all my running on tarmac.

Cannot really advise re shoes they have to suit you as an individual. Hope your journey goes well.

[KAMeister]

Thanks everyone this is so helpful! I am going to do the program slowly and will probably repeat each day of each week. I made an appointment with my orthopedic surgeon to talk to him about it.

[Kidney777]

I was successfully running 5is is g c25k, but got dx'd w herniated discs and arthritis in my neck-- neurosurgeon and his staff advised to switch to cycling. I'm just beginning to walk again - I appreciate the reminders to start easy..I running a lot, but the pain was terrible a couple of years ago - i I'd hate to cause a flare up or more damage

[Tasha99 Graduate in reply to Kidney777]

Not sure you get a reply as this post is 7 years old.

Hope you with things out