|Author:||Sorting Last Post on Top ↓ Message:||
Hi, Delbizz, and welcome to our team!
I have chronic back issues to deal with and am inclined to think there are a few things for you to consider:
1) You may be pushing too hard too soon. You need to condition your body to sustain the higher exertion level from running. Start out slowly with a 5-minute warmup before you pick up the pace into a slow jog. Over time, you will build strength and endurance, and be able to add distance a little at a time.
2) Posture and form are important. Loosen up by shaking out any tension prior to your workout. Relax your shoulders, maintain good posture, try to run lightly on your feet. Keep your pelvis tucked, breathe into your abdomen with a regular cadence. Keep your arms bent at a 90-degree angle and moving forward (not across your chest). Your feet should be pointing forward to not torque your knees.
3) Core strength is super important. There are exercises to improve lower back strength. Pilates is particularly beneficial. Learn runner's stretches to help your recovery post-workout, as well.
4) Cross-training, especially swimming, is a great way to help maintain conditioning without the impact. Cycling, or spinning, is also great for your legs without impact.
Sure, carrying around extra weight is a contributing factor. However, there are plenty of large-size runners out there who have learned to properly condition their bodies for running.
Congratulations for beginning your new running lifestyle!
"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame
Coach, RRCA Certified
USATF National Masters
USAT National Qualifier
Austin Running Club
Lifetime Fitness Tri Team
LTF Cycling Team
I'm going to suggest that along with your running, you add good core work as well. Our core is what keeps us upright when we run. If it's weak, your body is going to struggle to stay up and moving. Think of your core as a corset all around your body - front and back.
Here's a great no-crunch core workout from Coach Nicole:
If you want to go the more traditional crunch route, here's an article for that!
As always, we're not experts or medical professionals here, and if you're in pain and it's persistent, you should check with your doctor to see if something major is going on.
Good luck! Let us know how you're doing.
SP starting weight - 285
Welcome to the team! I wish I knew the answer to your question. My first thought is to wonder if your shoes are in good shape, but that is all I can think of. Hopefully someone else here can help.
So I am an overweight runner newbie who started running 3 weeks ago. I run 1 mile three times a week. When I run my lower back (Waist to mid back) always tightens up and cramps...it really effects how long I can go....any suggestions as to why and how I can improve this? Or is this one of those things that will go away when i'm not so overweight and outta shape?
7 days without laughter makes one weak.