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A few problems when I run!

  • 29-03-2012 5:07pm
    #1
    Deedsie
    Registered Users, Registered Users 2 Posts: 5,283 ✭✭✭


    Hi all, I have just back running about 3 weeks, I get out when I can. I usually run about 6km in about 36 min. I was unable to run for the previous 18 months due to injury.

    Anyway, since I started back when I run my lower back gets quite sore, my knees are a bit sore too but not as bad as the lower back. Is this anything to worry about or should I just keep running through it? Until my body gets used to running on concrete? I really don't want to do anymore damage!

    Is there anything I could do to reduce this?


Comments

  • #2
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,550 ✭✭✭✭Krusty_Clown


    You should ease yourself back into exercise after a layoff. Don't jump back in and expect to be able to cover the same distance/pace. Have you considered running on grass? This will give you a more gradual re-introduction to running without the impact levels of concrete. Also worth making sure that you have the most suitable pair of running shoes.


  • #3
    wandatowell
    Registered Users, Registered Users 2 Posts: 8,435 ✭✭✭wandatowell


    I recently started running again after a few years off from it and I got really sore lower back pains on the left side. This would then spread from there down as far as my hamstring.

    What cured it for me was some really good effective stretching before the run and also afterwards.


  • #4
    BobMac104
    Registered Users, Registered Users 2 Posts: 1,100 ✭✭✭BobMac104


    At the risk of getting laughed at you should have a read about barefoot /minimalist running and its potential benefits.


  • #5
    ger664
    Registered Users, Registered Users 2 Posts: 2,402 ✭✭✭ger664


    This might sound conservative, but after a long break (more the 10 weeks) esp due to injury is was once told to do this.

    Start by been able to walk briskly for one hour.
    All running do at easy/aerobic base no fast stuff.
    Sessions are anything up to 1 hour.
    Then first session is run for 1 minute and walk for 14 mins. For your next session increase running by 1 min and decrease walking by 1 min. Continue until you are no longer walking.
    Over the next 2 months gradually increase your weekly/daily runs until you get back to the level you where at before.

    Obv stop if injury starts to flare up again.


  • #6
    lway
    Registered Users, Registered Users 2 Posts: 302 ✭✭lway


    +1 to running on grass, it will reduce the impact force.

    Also try some core exercies and doing some back strengthening exercises too. From my own experience this helped greatly.


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  • #7
    wrstan
    Registered Users, Registered Users 2 Posts: 767 ✭✭✭wrstan


    +1 for the core strength work!

    I am a great believer that many of the injuries that runners regularly get are a symptom of poor core strength. I feel that the number of lost running days has definitely reduced for me since I incorporated a regular (kinda!) core strength session into my week.

    On the other hand it could be that the lower injury levels are as a result of slower build up and more consistent training over a prolongued period.


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