Wk 4

[Hj27]

Feeling a bit sorry for myself, haven’t done run 2 of week 4 yet and my last run was 8 days ago. Have got pain in my outer hip/lower back so am I right to lay off the running until it’s better or should I push on through?

[QueenGreen]

Hey. I literally could have posted this question this morning. I ran wk4 run1 7 days ago. This morning I had such a sore back and debated whether to go or not. I reasoned that if I didn’t try, psychologically I may find it hard to keep going with the running so I decided to give it a go. I went ahead and stretched loads beforehand. I took one step at a time and actually felt the running parts were easier on my back than the walking. I stretched loads afterwards too. I done week 4, run 2 and I’m so proud! It didn’t ease my back or make it worse. It has stayed roughly the same.

Obviously everyone’s cause of back pain is different, and in theory you should probably rest it a few days, but just do what works best for you. I say stretch and see how you feel. If it doesn’t ease then leave it a few days x

[Hj27 in reply to QueenGreen]

Thanks QueenGreen I’m feeling the same as you worried that it’ll be too easy to not run! I’ll give it a go Saturday morning and will stretch more than Stretch Armstrong 😂 x

[Grannyhugs Graduate]

Everyone’s pain is different but I agree with queengreen try some gentle stretches and keep mobile. Backs are notorious at getting worse if you don’t keep active. The hip and back are all linked together so difficult to work out where the pain is coming from. For what it’s worth I’ve struggled with back/hip/groin injuries for a few years all my own fault over skiing every year. I religiously do all the physio etc. Since I started c25k all pain has gone. I ran w7d2 this morning and have been doing loads of other activities too. Seek professional help if the pain doesn’t ease but take some anti inflammatory or pain killers to allow you to keep mobile. C25k will still be here when you are ready for it.

[Hj27 in reply to Grannyhugs]

Thank you, I’m going to try again Saturday so fingers crossed x

[Buddy34 Graduate]

Your warm up walk should be enough at the start after the run stretching is really important. Good luck

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

[Hj27 in reply to Buddy34]

Thank you Buddy x

[grumpyoldgirl Graduate]

Stretching is really great for preventing aches and pains, but only after the run. You can also do them on a non run day, so you could do them today, ready for tomorrow. The stretches that buddy has linked to are really good. Stretching before a run can be bad for muscles that haven't warmed up yet. Make sure you do the warmup walk though! I get back niggles and the running has never made it worse, and sometimes makes it better.

Good luck for the next run!🤞

[Hj27 in reply to grumpyoldgirl]

Thanks for the information, I’ll give it a go 😊