I have completed W7R1 yesterday. Two consecutive runs of 25 mins! But I am concerned about the upper back pain that started along with long runs. Hope I don't have to abandon my long runs
Sometime in Week 5, I started having minor pain on the upper back, especially in the centre when I touch the spine. Didn't bother me much. The pain increased a bit when I completed Week5 Run 3 (20 mins). After that I felt comfortable during the interval runs in Week 6. But after completing the 25 mins in Week 6 Run 3, the pain increased substantially. The pain is now in the upper back (at the centre near the spine), the shoulder blades and in the shoulders.
When I googled, I found that the most common issues are:
1. Not relaxing the shoulder while running, especially if you are doing it for 25 mins continuously
2. Weak core muscles - I knew this problem because of some other issues I had earlier.
After a break of 2 days, the pain continued to bother me. I decided to ignore the pain and start with Week 7, consciously making corrections for the running style - relaxed shoulders. I also decided to slow down a little further. Thankfully, I didn't have any pain while running and completed the run fairly comfortably. But the pain continues after the run, though it seems to have reduced.
1. I would like to hear from others who had similar issues with longer runs - especially weeks 7, 8 and 9. Hoping that this won't be a big issue
2. I would want to hear about the core-strengthening exercises being done by some others. Do I have to strengthen the core 'before' I continue with the runs?
Thanks for your support!