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.
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!
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
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!
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!
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