Couch to 5K Running Program (C25K)

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Back to the bum injury

badwolfIO
badwolfIO Posts: 74 Member
in Social Groups
This is my second stab at C25K. Last fall I reached week 6 and got a back injury and pain down my left side (under my butt).
Well, I've made it to week 5 and today's run resulted in that same pain. Not quiet as bad, but still there. I have the best shoes my money can buy but I'm not sure what else to do. I'm currently reading Anatomy for Runners but haven't reached any part that's been helpful yet. I'm thinking it's form related, but I'm not sure. Back to lots of stretching and hoping.
My first 5KM is in June, so... I've got to make this work!

Replies

  • likitisplit
    likitisplit Posts: 9,420 Member
    I don't know...sciatica (inside the hip) or IT band (outside of leg to the knee) or tight hamstrings (cramps under the butt)? You can tell that I'm just guessing....

    - Slow down!!!

    - Are you leaning over when you run? - make sure you stay upright and pulled up out of your hips.

    - Make sure you're warming up.
  • btsinmd
    btsinmd Posts: 921 Member
    To add to Varda's advice:

    - Stretch after you're done

    - Ice after you're done, too, if you know where to ice

    I find with my knee that if I skip after run stretches for any length of time, the knee pain returns.

    Look on Runner's World
    http://www.runnersworld.com/tag/dynamic-stretching
    or just google stretching to find what targets you need to make sure you do.
  • likitisplit
    likitisplit Posts: 9,420 Member
    If your pain is in your low back, I'd really lean toward posture and building your core with exercises like bridges and squats.
  • likitisplit
    likitisplit Posts: 9,420 Member
    The meat in Anatomy for Runners is in Chapter 9 - where you do an assessment and Chapter 10 with the corrective exercises. The WHY is in the earlier chapters and really important too, but skip ahead to get to the "what do I do about this" part.
  • badwolfIO
    badwolfIO Posts: 74 Member
    The meat in Anatomy for Runners is in Chapter 9 - where you do an assessment and Chapter 10 with the corrective exercises. The WHY is in the earlier chapters and really important too, but skip ahead to get to the "what do I do about this" part.

    I've been trying to get through all the "important why" stuff. I just have so little time to read. THANKS! I'll skip!

    I haven't been stretching after I run, so... pretty sure I can improve there. I iced for the first time after the gym last night. Felt, cold. But, good.

    Last night I hopped on the Elliptical hoping to relieve some of the hip pain by cross training. Bad idea. My back tensed up and started to ache. So, I would say definitely posture and core. bridge, planks and squats it is. (*sad face)
  • likitisplit
    likitisplit Posts: 9,420 Member
    Happy face! It's going to make you a stronger person overall and reduce the pelvic floor issues older women are prone to.
  • badwolfIO
    badwolfIO Posts: 74 Member
    Happy to report that I had no bum pain on my run this morning. (Hip and knee pain, but let's tackle one thing at a time). I've spent lots of time stretching the last couple of days, and did a good stretch afterwards. I also slowed my run down a bit. It helped a lot.
    I haven't done any squats, bridges or planks.... yet. But it's in the plan. Thanks for your suggestions everyone!
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    So, I would say definitely posture and core. bridge, planks and squats it is. (*sad face)

    Tedious as it might be resistance training of some kind is essential to injury free running. It sounds like you've got some clearer ideas of what might be the source of your pain, but you're going to have to bite the bullet with respect to a solution.

    You don't need to do anything more than bodyweight training, and that means that when you've got more capacity in the engine you can do sessions when you're running. Sometimes I'll run out, do 20 minutes of bodyweight and then run back, other times I'll run for a distance then do a set, run some more and add another set, same agan and then finish off the rest of the run. It helps aleviate the boredom.

    Rather than cherrypicking exercises I'd suggest a programme of some kind, personally I use You Are Your Own Gym, but there are several others. All of the authors are hostile to CV work, but it's worth integrating into your plans.

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