My first (slight) injury :( Running posture and too much advice!

[lunarcat]

I'm in week 7, did run 2 this morning and have done very well in so far just experiencing some muscle ache after runs (the good kind where you know your muscles will thank you later).

Today though, I think I ran up a hill with a bit too much gusto as something in my back is twinging where it shouldn't. I've been really conscious of my posture throughout, and trying to stay upright. I've read (and heard!) so much advice about running posture and sometimes the information is actually conflicting, so I can't really made head nor tail of it all!

Has anyone else found anything similar regarding posture advice?

[Speedy60 Graduate]

Sorry to hear you have an injury, hopefully nothing serious. 🤞

Running uphill can be where it all goes wrong because we concentrate on just putting the effort in. Try to keep your head up, shoulders down and bum tucked in. If you lean in slightly, lean your whole body, not bent at the waist. Oh, and don't hold your breath. I used to reach out in front of me and take too big a stride going uphill - a sure fire way to get injured! It's best to keep your feet under your body and take small strides.

Use a foam roller and/or Epsom salt baths for your back and don't run again until you feel better. Hope that helps. Good luck.

Ps, when you're feeling better, try some core body exercises to strengthen your back. They may help prevent a repeat injury.

[lunarcat Graduate in reply to Speedy60]

Hi Speedy60.

Thanks for your message. I should be ok, just going to give it a couple of days. I'm booked in for a Birthday Spa Day at weekend so i'm sure that will help!

Thanks for the advice. I'm doing small steps, and I always slow down, but I think I must be bending even though I think i'm straight...I guess it takes practise but it's hard to concentrate on posture while keeping steady breaths and trying to keep focused.

[Speedy60 Graduate in reply to lunarcat]

It's that everything-at-once thing, but it comes in the end. Have a lovely spa day - I'm not at all jealous.

[Grannyhugs Graduate]

Keep body perpendicular to hill and take smaller stride going up. Look up Adrienne yoga for backs on you tube, some great gentle stretching. Most of all, enjoy your spa day. Happy running

[lunarcat Graduate in reply to Grannyhugs]

Oooo, I'll definitely have a look for that, thank you

[IannodaTruffe Mentor]

If you read the guide to the plan healthunlocked.com/couchto5... it includes advice on stretching after every single run and also a link to a simple guide to posture.

[lunarcat Graduate in reply to IannodaTruffe]

Hi IannodaTruffe!

Apologies for the delay in getting back to you! I hve looked at those, I think the difficulty that I have had is that there is so much information and advice that I felt a bit like I didn't know which advice to take as I didn't know which was right....so...I took none, which was definitely not wise!

[lunarcat Graduate]

Well, turned out that I had to take a bit of "time out" as my back was in a really bad way on Thursday and Friday last week. Then, the bad weather came, which made me nervous, to say the least!

But, I've got back to it this morning and re-started week 7. I was really worried that I'd struggle but it was actually very enjoyable. I really thought about my posture too this time, so hopefully those hills won't be getting the better of me again!