I start wk7 on Sunday. After my recent triumphant 25 minute run my back went into spasm and my knee was hurting. I managed to breath out the spasm until it eased off but I really don't want injury to stop me.
I'm doing stretches before running but no other exercises in between runs. I feel I need to strengthen my back and core but don't want to go to a gym or classes. Any advice would be great please?
Check out the posts of "realfoodieclub" one of the administrators on the site - they've started posting weekly core exercises to help with conditioning - I guess the idea is to fit it in on days your not running - I haven't started these myself but may be doing so from now on as I progress.
Well done! Try checking your running speed and maybe slow down just a tad, don't do too much stretching of cold muscles before your runs, afterwards certainly.. stretch well, just limber up beforehand with dynamic excercises, and strongly advise on rest days to X train, swimming, walking, cycling (I use my stationary exercise bike for spinning which is very good for the legs and cardio) leg/knee strengthening excercise, anything that doesn't pound the legs like running..😊
Pilates is great for strengthening your core. I have taken it up specifically since starting running to help as I get aches in my back and some knee problems now I'm running.
I do 2 lots of 1min planks when finish running and when I've been to gym as part of my program so days not doing c25k I go gym for a hr and do arms and legs and little bit on treadmill to warm me up propley.
My love of running is well and truly resurrected!
Knees, my poor knees!
My Calfs, my poor poor calfs
Loving my running post C25K graduation 
Need help with my breathing
