Starting again with a bad back...?

[Kelh76]

Hello. I did my c25k about 5 years ago then promptly stopped running. I want to start again. I feel unfit and out of shape. I'm currently suffering from lower back pain caused by "postural fatigue" ie my core and glutes etc are weak from lack of exercise. Do I try to strengthen them before starting c25k again or do I just go for it and the supporting muscles will automatically strengthen once I start running? Thanks in advance.

[Mrsrun Graduate]

Sorry I do not know but I am sure advice will be along soon. I have had hurt my hip and my plan is to do some sort of core exercises before restarting my running. Good luck.

[IannodaTruffe Mentor]

Welcome back to the forum and well done on your decision.

Just running will not strengthen you much. Planks and bridges work wonders for lower back and core. You could also pop over to the Strength and Flex forum for specific advice.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Pinkpig20 Graduate]

I would start some strengthening work and then start Couch to 5k. Pilates is good. I’ve had lower back pain, so know how hard it can be.

[RunBrianRun Graduate]

Running has definitely helped strengthen my core and prevent recurrences of those dreadful and debilitating back spasms that were a common occurrence previously. It takes time with just running though. Do some core and glute exercises on your rest days to accelerate the process. Good luck.

[Kelh76]

Thank you for your responses. I am currently doing pilates so will keep that up and get the strength up before starting again 👍