Running pains

[Judodad_karateson]

Hey guys. So I've decided to start running. I downloaded the couch25k app, which is great, and started today!

THe problem is light, the first day is 5 minute walking warmup, follow by 8 sets of run for 1 minute, walk for 90 seconds. Cake, right? 30 minutes in all, if you include the warm up and cool down, with only 20 of real cardio.

Will, I was huffing and puffing, but making it through... then about 10 minutes in, my lower back started hurting. at 12 minutes, I had to stop and put my hands on my knees to relieve the pain. By the 15 minute mark, I had to find a spot to sit down. After a minute of sitting, I stood up, and my back seems fine. So I started walking home. I ran for 1 minute set again a few minutes later, and the pain crept back. It never got as bad as it was when I had to sit, but i'm been home for 20 minutes, took a shower, and my back feels weak, like your legs on leg day.

I am an office drone, I set down for 8 hours a day, and outside of Karate, which just started 2 months ago, I lead a pretty sedentary life. I have a little bit of a gut, but I'm not obese by any means, just out of shape.

I think, based on the kind of ache it is (it feels kinda like thesame kind of lactic acid buildup soreness you feel when weight lifting), I think it core muscle weakness, maybe a few back exercises will set things right? Any thoughts from the runners in the group?

[Judodad_karateson]

SIde note: while my legs are as weak and sore as you'd expect from my first run in years, my back just feel mildly weak and not sore at all right now. Not sure if that means anything to anyone.

[DWx]

Ok so I will preface this by saying that I am not the world's greatest runner, nor do I actually enjoy running. However my old physio used to also work with several notable British Olympians and always told me running (and walking) posture had a good deal to do with core strength and how you hold yourself through the movement. So I would definitely suggest you might want to work on it as it could help.

But also try to get someone to look at your gait and how you are running. Or I highly recommend watching a couple of videos on correct running form

[Judodad_karateson]

Ok so I will preface this by saying that I am not the world's greatest runner, nor do I actually enjoy running. However my old physio used to also work with several notable British Olympians and always told me running (and walking) posture had a good deal to do with core strength and how you hold yourself through the movement. So I would definitely suggest you might want to work on it as it could help.

But also try to get someone to look at your gait and how you are running. Or I highly recommend watching a couple of videos on correct running form

Good advise, I'll have to work my core a lot more, see how that works.

I ran track in high school, so I was pretty confident my form was good. But in light I recent events, and considering the advances in sport medicine since that time, you're absolutely right, a little research is definitely in order.

[Nidan Melbourne]

Hey guys. So I've decided to start running. I downloaded the couch25k app, which is great, and started today!

THe problem is light, the first day is 5 minute walking warmup, follow by 8 sets of run for 1 minute, walk for 90 seconds. Cake, right? 30 minutes in all, if you include the warm up and cool down, with only 20 of real cardio.

Will, I was huffing and puffing, but making it through... then about 10 minutes in, my lower back started hurting. at 12 minutes, I had to stop and put my hands on my knees to relieve the pain. By the 15 minute mark, I had to find a spot to sit down. After a minute of sitting, I stood up, and my back seems fine. So I started walking home. I ran for 1 minute set again a few minutes later, and the pain crept back. It never got as bad as it was when I had to sit, but i'm been home for 20 minutes, took a shower, and my back feels weak, like your legs on leg day.

I am an office drone, I set down for 8 hours a day, and outside of Karate, which just started 2 months ago, I lead a pretty sedentary life. I have a little bit of a gut, but I'm not obese by any means, just out of shape.

I think, based on the kind of ache it is (it feels kinda like thesame kind of lactic acid buildup soreness you feel when weight lifting), I think it core muscle weakness, maybe a few back exercises will set things right? Any thoughts from the runners in the group?

A few points:

1. You need to do a more active warm up. Because 5 mins of walking isn't sufficient for running

Recommendation: Light jog/run

2. If your back starts hurting, then start walking or stop and move your back (aka stretch your back out)

3. Since it is feeling weak, there is a possibility of instability in your core and lower back

- common in newer runners

Since you are sedentary most of the day, you are overusing your hip flexors which can cause pain in your back and out of shape. Running is fantastic yes but you have to be careful because you can cause yourself some damage.

I cannot stress enough you should see an Exercise Physiologist (different to a Physiotherapist) to help with this because they are trained in exercise prescription (Way more training than a Physiotherapist and Personal Trainers) and have an in depth knowledge of human anatomy and work with all people with different conditions.

- They can prescribe exercises to help with this and to help with your overall health

In relation to your gait go see a Biomechanist they can see exactly with what is wrong with your running style. As you can get more accurate results than what an experienced runner can and can tell you what you need to do.