Aches

[girlcanrun]

Hi guys

In week 7 - back really giving me trouble and hips a little sore too. Don’t want to stop now though. Any tips please?

[nowster Graduate]

Are you doing any after-run stretches?

[girlcanrun in reply to nowster]

Yea but not helping massively. I need new trainers also which may help?

[nowster Graduate in reply to girlcanrun]

Are you by any chance over-striding? Are you landing the foot on the heel only?

[girlcanrun in reply to nowster]

Yes possibly though is this not better for impact? Where should I aim to land?

[nowster Graduate in reply to girlcanrun]

If you land on the heel, a shock wave passes up through the bones.

It's better to shorten your stride, land fully on the foot or slightly towards the front of the foot, with the foot landing beneath you rather than ahead of you.

When you switch you'll probably have a bit of initial soreness in the muscles of the calves, as they'll be required to act as springs and shock absorbers.

Also posture could be causing back problems. Head up, shoulders back, look to the horizon, etc.

[girlcanrun in reply to nowster]

Thanks so much. Great advice 😊

[IannodaTruffe Mentor]

Back pain can be symptomatic of poor core strength, which is something that all runners need. Regular planks and bridges can make an amazing difference.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Follow the advice on minimising impact and hydration too.