I discovered C25K a couple of months ago after my sister suggested I give it a go to help with my anxiety and I can honestly say it’s changed my life. I went from a person who truly believed they couldn’t run to the end of the driveway to someone who actually gets excited at the prospect of each session (I’m not always so enthusiastic during the run but you can’t expect miracles!).
On Friday I smashed run three of week six; 25 minutes of solid running! I felt on top of the world, envisaging all of the marathons I was going to enter in 2021 (Mo Farah watch out!)....until an hour after my run my back went into spasm. Long story short I’ve ended up on heavy duty painkillers and muscle relaxants, hobbling around like I’m 200 years old.
My husband keeps telling me it’s just a small setback and I’ll be back to running again in no time but it’s really hit me hard. I’m trying to stay positive but this was the first thing I’ve done in a long time that was just for me and I hate the idea of anything derailing it.
Anyway, I really just needed to vent. I love reading everyone’s post on here, it really inspires me and makes me feel like I’m not alone 😊
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Your husband is correct, hopefully once your back is no longer sore you can resume your runs, congratulations on completing run 3 of week 6, you are now OFFICIALLY a RUNNER, however, once you do resume running go back a few weeks to perhaps week 4 and see how it goes, once you do start again, take all the runs slowly so that you don't get a sore back again.
Your hubby sounds like a wise man lol. Injuries will be picked up along the way. I find the injury isn't the problem but the it's the mental part cause you can't do what you love doing. (if that makes sense) chin up and just take it easy. You will be back in no time. When it eases just try short easy walks. This will help fill that void slightly. Ps well done on your 25min run.
Thank you! You’re so right about mental vs physical...I’m trying really hard to keep a positive frame of mind as I know how difficult it can be if your mind is working against you. PS I’m not telling my hubby he’s wise...I’ll never hear the end of it! 🤣
Don't know what your diet is like but I find when I'm out with a niggle or injury that I put all the energy and focus into keeping my diet right. The right enough calories each day etc. Doing more prep work just to make sure when I get back that I'm feeling good
When you're back* to normal, think about your posture when running. It's possible you're bending forward when running. This isn't good for your back. Think of it like being a taut string pulling you from the top of your head, keeping everything aligned. Don't lead with your chin.
and includes advice on minimising impact, stretching after every run, hydration dealing with injury and strengthening exercises, all of which will help.
That same run was my nemesis. How you describe your disappointment really connected; it takes the wind right out the sails. It made me doubt everything I’d managed up until then and there was also the fear of losing this new-found enjoyment. Double whammy. It was also the point when I reached out for advice. A key part of that was: don’t panic, but listen to your body.
First you must rest and recover. If it’s really acute, even your ‘walks’ might need to be very short, gentle, but often (less ‘going for a walk’, at least until you are ready; more regular and gentle mobilisations). I’ve done in my back a number of times by overextending myself in yoga and lifting. Some injuries have been just a few days with that exact 200-year-old wizened feeling you mention. (I’m recalling when after my first over enthusiastic forays into ashtanga yoga. I thought I’d never rise again!) Most likely it’s a temporary setback. You need to monitor yourself, listen to your body and be patient.
When you’re past the worst, it can be good to come back with lesser intensity and to allow yourself more recovery time between runs. (For me, the latter is the difference between running or not. I have to rein in myself at times, especially when the weather is brilliant on one of my rest days.)
It could be helpful to work on ‘strengthening your core’, weaknesses in which are very common and is a very common cause of back issues. Pilates classes are jam-packed with people recovering from back issues, referred by their GP. Again, this could be for once you’re over the acute stage.
Main message: all is not lost. Far from it. Indeed, the immediate setback might well help your running for longer term. Be patient; listen to your body.
Thank you so much for this! I’m definitely going to work on my core strength and make sure I listen to my body. And most importantly, I won’t give up 😊💪
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Fish, chips and mushy peas!
Hello all - 71 years old and hoping to run!
