The dreaded W5R3 done!

[Phdgranny]

I usually run in the morning but today I had Ellie and we went to a country park, lots of fun with Tia and on the swings but I think that lifting an 18kg child in and out of swings that were at chest height on me pulled my back a little. I did the 20 minute run but ironically it was the 5 minute walk at the end that nearly finished me. However, on a positive note, I managed nearly 4.5K in the 30 (actually 31.5 minutes) which is a lot further than I have done so far on this programme.

I had forgotten how mentally and physically tiring an almost 3 year old could be.

Any advice on the back pain on the final walking bit?

[Birdlady64 Graduate]

Wowzers that's 1.2k further than I managed on w5r3 Hopefully a couple of days without lifting 18kg weights will resolve the back issues

Do listen to your back though. Don't end up where I was a few months ago, struggling to walk. It's a long way back from there

[Phdgranny Graduate in reply to Birdlady64]

Thanks Birdlady, I had my new shoes on which seemed to speed me up. I agree with you about the back, I’ve got an acupuncture appointment next Wednesday which usually helps a bit. One more run here before heading home on Sunday.

[IannodaTruffe Mentor]

Congratulations.

Surely wonderful W5R3 would be more realistic, optimistic and less likely to unnecessarily strike fear into those who are yet to encounter that run.

Runners require good core strength, as do grannies, so planks and bridges can work wonders in rapidly developing your supportive musculature.

[Phdgranny Graduate in reply to IannodaTruffe]

That’s good advice, thank you.

[nowster Graduate]

As to the back pain, are you doing all the recommended post-run stretches?

[Phdgranny Graduate]

I do most of the time but have perhaps neglected them while I’ve been looking after Ellie.

[Indielass00 Graduate]

Whenever my back is not good I find Yoga or Pilates helps. The child’s pose is a great stretch in Yoga for the back. Like Birdlady64 said listen to your body. If your back continues to hurt, take a break from the running and see a chiropractor or Osteopath. The best medical advice is from the health professionals.Best of luck and well done on W5 3! 😀

[Instructor57 Graduate]

Congratulations on completing week 5 !It's a great run to complete.

I wouldn't pay attention to the distance , it really is irrelevant.

I would however pay attention to the back pain .

Do make sure you do the after run stretches , think of them as part of the run.

I often add extra specific stretches if I have a niggle in a certain area and as IannodaTruffe has mentioned , planks and bridges are great for that core strength .

An area I have had to work on also !

Enjoy week 6

[Lablove Graduate]

I have one of those all most 3 year olds and they do take it out of you!! I started doing the strength and flex which can run along side C25K as recommended by another forum member I think it will help build up my core strength…. Trying to do a daily plank, 20 seconds is my best time so far 😁

[Roxdog Graduate]

Wow! That's pretty impressive! I suspect the back issue is related to lifting your grandchild, so maybe rest a little and do some stretches. I have a lower back niggle, but it's to do with sitting too much, not running! Good luck

[Whatsapp Graduate]

Firstly, well done!

W5R3 what a landmark. As for the back pain - I think you have identified the issue. Look after yourself and do some core exercises.