Middle back pain - and breathing question

[sofaspud]

I'm a recent graduate and have been doing the Stepping Stones and Speed follow up podcasts. I'm going faster than before (thank goodness!) but have noticed that I get a pain in my back (middle/lower) on the right hand side. It's like a cramp/stitch in my back. I've had a stitch in my right front side during the first couple of runs but this is different and more difficult to manage. I'm trying yoga after running to try to stretch it out.

Any ideas of what could be causing this pain and how to fix it?

Another question: how do you breathe in the cold weather? I sometimes breathe through my mouth but now that the air is colder, it's more difficult. I've tried in through the nose and out through the mouth but feel like I'm not getting in enough air. I tried a scarf around my face this morning and it was okay but I ended up taking it off as I was getting too hot and the scarf was sticking to my face as I inhaled.

Any advise on how to tackle the colder weather running?

Thanks!

[UnfitNoMore Graduate]

Try a running buff, they’re much thinner and easy to flip off your face if you’re overheating.

Back pain may need more core strength work, your yoga should help but there are other exercises you can do. Don’t do anything that brings that pain straight back though, and if it persists consult a doctor or physio.

[IannodaTruffe Mentor]

As UnfitNoMore says, core body strength is crucial and many realise this after graduation. Have you read the guide to post c25k running? healthunlocked.com/couchto5... which includes some exercises for general body strength.

In colder weather there is often a constriction of bronchial tubes so breathing can be harder. As ever, if you can't breathe deeply, slow down.

Breathing through your nose is certainly not going to help and it is considered virtually impossible to get enough oxygen through your nose alone when running hard.