Week 7 done (with some lower back discomfort)

[DiogoC]

Just done Week 7!

Feeling good, but I’ve been noticing some lower back/thigh discomfort towards the end of my runs. I wonder if it’s because I’m running too fast?

For reference I use a threadmill, start running on 6 normally up the speed by 1 every minute, finishing this week on 8.5. Today I started at 7, because I felt 6 wasn’t challenging enough and by the 15-17 min mark my lower back was really bothering me and I had to bring it all the way down to be able to finish the run 🤕

[Instructor57 Graduate]

Are you running at a conversational pace?

[DiogoC Graduate in reply to Instructor57]

I never considered that. I'm on the gym and have my headphones on.Honestly, probably not...

[IannodaTruffe Mentor]

Lower back pain for new runners is often associated with poor core strength, which can often be overcome by frequent planks, bridges and other core exercises.

Counterintuitively, it is an easy conversational pace running that builds your stamina and endurance, not fast running.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

Forget the numbers.

[DiogoC Graduate in reply to IannodaTruffe]

Thank you, this is very useful.

I've heard that core strength comment before. Have to start doing more planks.

[Cmoi Graduate]

Hi DiogoC , forget about challenging yourself by going faster and faster. Challenge yourself by sticking to a comfortable pace instead. After all, you're still increasing run duration over weeks 7, 8 and 9.

There'll be plenty of time for you to challenge yourself to run faster, further, on more challenging terrain or whatever once you've completed and consolidated C25K.

[DiogoC Graduate in reply to Cmoi]

Thank you. This is very useful. I just have this urge to challenge myself, but I should learn to take it slowly.

[grumpyoldgirl Graduate]

If you have a look at the NHS sister site, Strength&Flex, you'll find a whole swathe of exercises aimed at strengthening for runners. CBDB, who hosts the site, has posted a set of handy links. For lower back you really need to strengthen your core. Planks, lunges, bridges and squats would be a good start. Don't overdo it your back is already complaining, so take it slow and build up.