Back health tips for running?

I’m just starting Couch to 5K. I did run one yesterday. I have had back problems in the past. Nothing so bad I’ve ever been to the doctors about, just a lower back with a liability to ache and twinge and make me cry out. I do a yoga class once a week, I’ve started planking at home too to try to improve my core strength as I’ve heard they are connected.

I’m worried that running will make my back bad. So yesterday I did my run on grass. In the past even walking on pavements for half a day has made my back sore. My husband said I will get bored running round the park and that running on the road would be more interesting. I’m nervous though.

I have decent enough trainers I think, they are reebok ones. I can’t really afford to splash out on more expensive ones at the moment.

Does anyone have any tips for keeping my back happy? I feel like I’m being a coward about it as my back is fine at the moment but pain is not fun and I’d like to avoid it if possible.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting.

This guide to the plan is essential reading healthunlocked.com/couchto5...

You are doing the right things.......planks and bridges for strength and the yoga for flexibility.

It is the impact of running.

Good shoes are cheaper than a physio.

Enjoy your journey.

[Hidden in reply to IannodaTruffe]

I read this guide yesterday, thank you for writing it. I think I will get some trainers specially for my gait once I've been running a bit, but I don't want to go into debt to do it, so I'll start saving!

[ButtercupKid Graduate]

Make sure you’re wearing enough to keep warm, and if you do get sweaty, change your top as soon as you get home so your muscles don’t get cold. Running on grass or hardcore reduces impact on joints, so it’s likely to be better for your back than tarmac or paving: you can always vary your route, and at least you don’t have to avoid traffic if you’re in the park. Enjoy your journey x

[Hidden in reply to ButtercupKid]

Thank you. Good tip about warmth. I will keep an eye out for some cow-free fields so I can run in other places than the park.

[ButtercupKid Graduate in reply to Hidden]

Good plan. Slipping in cow pats isn’t going to help your back at all 😄

[Ethelbert Graduate]

I had surgery on my spine a few years ago, so was similarly concerned to protect my back while running.

My experience, for what it's worth, has been that I've been better with less impact, so a softer surface definitely (I use the treadmill for that reason), keeping the pace very much slow and steady as often recommended, keeping my stride short so I'm landing with my foot planted firmly under my body, trying to land gently, doing core strengthening (I do Pilates, but yoga and planking also good), and stretching out / releasing my back after a run (I tend to do pelvic tilts, shoulder bridge and hip rolls).

I've also regularly taken extra rest days if I've felt the need. That's got me to week 8. Good luck!

[Hidden in reply to Ethelbert]

Thank you. That's inspiring! I will make sure I do some back stretches after each run - that's a good idea.

[Pinkslippers1]

I was worried about my back (suffered really badly in the past). Running weirdly is fine (just don’t be tempted to run too fast down hill). I’m up to 10k now and running is not a problem but if I stand too long that still gets me!

[Hidden in reply to Pinkslippers1]

Congratulations on 10K! Thanks for the advice.