Aches and pains

Is it normal after run 1 to have aches and pains in back when yawning or coughing it is really hurting.

[neuropsycsci Graduate]

You've probably just really worked your intercostals (muscles that help inflate & deflate your lungs, between your ribs) - a sign of good work out, and expected when just starting something like running! If you've been breathing hard during a run, then you've been working these muscles out just like your leg muscles!

Or, it's a change in your posture - make sure you're running with a straight back and are not leaning forwards. I do get lower back pain sometimes still after a long run but it goes away in a few days.

I wouldn't worry about it unless it lasts for more than a few days (when your muscles have started healing). But of course if you're worried, go see your doc just to make sure

[Hidden in reply to neuropsycsci]

i am due to run tomorow and a bit worried

[neuropsycsci Graduate in reply to Hidden]

Don't be, exercise will help your pain. Make sure to do lots of back stretches today (look up some gentle Pilates on YouTube). Aches and pains are unfortunately par for the course when starting a new exercise regime - they're a sign you're working hard! Heat can also help relieve the pain and promote healing.

[Oldfloss Administrator Graduate]

Yep.... pretty much Your body is saying... " What the heck are you doing to me " ?

Take it very steady and very slow... try to relax your shoulders and back and land lightly.

There is so much to think about at this stage and we have all experienced most of what others go through... Many of us held ourselves very tensely in those early days... some of us, even held our breaths on the runs...( didn't we poppypug ?)

The slower you go, the better.. think about enjoying the run... look around and try to breathe naturally, (however you find is best for you )

Strength and Flex on your rest days, or yoga or walking or cycling can hep those protesting muscles...

[poppypug Graduate in reply to Oldfloss]

Tee Hee, we most certainly did Oldfloss ! xxx

[orchards Graduate in reply to Oldfloss]

Coming back to running after a couple of months, the thing I have really had to remind myself of is not holding myself tensely - it does indeed make a difference to how you feel.

[Bigfatsal Graduate]

I had almost forgotten about this but yes, I had exactly that, it felt like I had pulled muscles all across my back, sort of at the base of my rib cage. It didn't last long, maybe a day or two and I haven't had it since!

[Hidden]

how long did u wait until 2nd run as this is more painful than when i was in labour

[misswobble Graduate]

Yes. Early days of run walks use bits of your body that have been asleep so expect to feel it.

Keep moving! 😀

[misswobble Graduate]

You have only moved a little bit, and slowly at that,so I doubt you have hurt yourself. The body is amazing at healing itself, which is why we take a day between sessions.

Don't be downhearted. Move on 🙂

[Shivani05 Graduate]

Yes! I ran yesterday after 2 weeks off and I'm hurting all over today (and this is despite being otherwise active during those 2 weeks). Just take it slow and steady and you'll be fine.

[Hidden]

i physically can't move myself without help.

[universa_2k Graduate]

I started week one on Saturday and was 'sore' on Sunday, my hips hurt, my thighs and feet but I went out on day two yesterday in my new shoes (I got a gait analysis done) and today I feel great, other than a sore throat! Haha, but it sounds a little extreme to be in that much pain. Did you stretch afterwards?

[Hidden in reply to universa_2k]

yeah i did. probably just getting used to stuff or may have a chill as i was sore on friday

[ANewMe2022 Graduate in reply to Hidden]

I would get it checked out Hidden because it could be something serious. Hopefully not though! I've had a slipped disc before, and that was excruciating when coughing and sneezing...xx

[Hidden in reply to ANewMe2022]

will do. gutted if it is slipped disc

[Hidden in reply to ANewMe2022]

I had a nice soak earlier and it eased off a lot but hurting again now

[annie1970 Graduate]

When I first started my legs and arms.and shoulders really hurt probably because I was holding myself stiffly. I don't ache afyer a run any more as my.muscles have gotten used to it thankfully. Stuck at it and you will be surprised at how quickly the pains go.

[Hidden]

I will see ow pained i am in the morning if it is to bad I am not running

[misswobble Graduate]

You run every other day so get a lovely day off

[Dhiny]

It may be due to you holding yourself tense when running or it maybe your posture as both these will cause your muscles to ache. Make sure you are not breathing too fast also, take some deep breaths - I pace myself with my left foot & breathing, counting 4 steps forward as I breathe in & 4 steps forward as I breathe out. When you come back from a run, put an ice pack on the muscles that are sore / hurting as this will help minimise micro damage & help with the soreness. Make sure that you warm up properly and stretch before running too. If you haven't run before or if is a long while since you did, you will be using muscles that are not used to moving & they will complain for a little while but that should settle down as you do more runs. If it doesn't settle or is getting worse then I would see your GP to check it out.

[Nobbywatts Graduate]

I agree with the others, as a new runner we often hold ourselves very tense - partly because we're doing something new and we don't really know how to run properly and partly - and this was a big thing for me when I started - because you feel self-conscious on those early runs. I still catch myself holding my shoulders, not because I'm self-conscious anymore but I often use running time to think about stuff which makes me tense! Drop your arms and shake them out for a few strides. Jog very sloooowly and steadily. Make sure you do your warm up and cool down walks and streeeeetch out when you get home. Keep doing W1R1 until you don't hurt anymore and only then go onto the next run. Are you/have you been a smoker? As someone earlier said, the pain is most likely your intercostal muscles but yes, do get it checked out if it continues ...

[Hidden]

Ache free this morning and decided that 9;30 is my new run time as it is less busy and less people to make me anxious. I get weighed next friday so I will be weighing in going back to grab a quick snack like a banana as I never eat b4 weigh in as it is 8:45. Bit excited for weight loss results to be honest see how c25k helps. My brother hs been running for a while now and has dropped 3st+ he as well as you kept me going with his support too.