Any tips?

[Mollybloom1]

Hi all, I’m on W3R3 of C25K and - strangely - I’m enjoying it so far! Just wondered if any of you are doing this with a back problem/sciatica and if you have any tips on how to minimise impact/sciatica twinges? Also, any tips on keeping breathing steady as I’ve noticed it becomes a bit erratic after a few minutes, or will this improve with experience? Thanks!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact, pacing and stretching which should all help.

Enjoy your journey.

[Dexy5 Graduate]

Hello Mollybloom1, When you are running you do use your core muscles a lot and if you can strengthen them by doing Pilates or similar exercises it will certainly help.

I was getting a bit of lower back pain and a pain in my heel on my rest days and was given some exercises by my physio to stretch the legs with foot flexed. But it seems to have gone away since I ran 10k this week. Obviously that is not the answer for you at this stage but you could have a look at this

nhs.uk/live-well/exercise/e...

[Mollybloom1 Graduate in reply to Dexy5]

Thank you! This is really helpful and I know my core isn’t the strongest! Determined to strengthen it though as I don’t want that to get in the way...

[mendezo]

Hi Mollybloom1. I completed the programme today having not run for 25+ years following an RTA. My osteopath recommended strengthening exercises for the core. I also used a neoprene lifting belt to support my lower back on the longer runs. Keep going!!

[Mollybloom1 Graduate in reply to mendezo]

Thanks! Well done on your achievement, that’s amazing! I’m going to keep going but I know I need to work on my core and I’ve found the sciatica stretches really helpful too 😄