Week 7 done (with some lower back discomfort) - Couch to 5K

Couch to 5K

134,088 members159,459 posts

Week 7 done (with some lower back discomfort)

DiogoC profile image
DiogoCGraduate
7 Replies

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 🤕

Written by
DiogoC profile image
DiogoC
Graduate
To view profiles and participate in discussions please or .
7 Replies
Instructor57 profile image
Instructor57Graduate

Are you running at a conversational pace?

DiogoC profile image
DiogoCGraduate in reply toInstructor57

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

IannodaTruffe profile image
IannodaTruffeMentor

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 profile image
DiogoCGraduate in reply toIannodaTruffe

Thank you, this is very useful.

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

Cmoi profile image
CmoiGraduate

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 profile image
DiogoCGraduate in reply toCmoi

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

grumpyoldgirl profile image
grumpyoldgirlGraduate

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.

Not what you're looking for?

You may also like...

Week 7 Run 1 done!

Can't believe I'm on week 7! Did the 25 minute run with my own music again and without the...
Daisy333 profile image
Graduate

Week 7 Done

Week 7 done  got the head gremlins about 5 min’s in “What are you doing this for?”, “Have a little...
millwalki8 profile image
Graduate

Week 7 Run 3 done.....

Hi my fellow runners..... So I've just done the last run of week 7 and today was actually the 1st...

Week 7 done and feeling great!

Just completed the final run of week 7 tonight. That’s four times I have run for 25 minutes in the...
Sigered profile image
Graduate

Week 7 done!

Mornin', So, work is getting in the way but done my three days of week 7 over a week and a half,...
Ihaterunnin profile image

Moderation team

See all
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.