Can I run or am I too sore?

Lizzypb88
Lizzypb88 Posts: 367 Member
edited November 2024 in Fitness and Exercise
I'm doing the C25K, and usually I get a tad sore after the workout, but by the time the next workout comes up, I feel good!
Today I'm supposed to go to the gym, but that 10min run really got my low-low back (directly above my butt, part of butt) and my sides sore- it's a dull pain, more annoying than anything but still sore, where I'm not sure that running is a good idea.
Is my body just adjusting to it? I do the 3x a week workouts and this is the first time when I'm actually feeling sore on the day of the next run! I'm very frustrated because I absolutely love it and I would be devistated if I'm reaching my limit of what my body can handle... again I got sore after the workout, no pain during!
Any remedies besides some ibu to take any swelling down?

Replies

  • allyphoe
    allyphoe Posts: 618 Member
    C25K tends to irritate my cranky right hip. It doesn't bother me during a run, just after. Yin yoga (the class where you do like a dozen poses in an hour, with a focus on stretching and flexibility) really helps with it.

    I cross-train with swimming and a strength class, but for me, the long stretches really make the most difference.
  • dougii
    dougii Posts: 679 Member
    Only you know whether the soreness is run related, an injury, DOMS, or just your body adjusting to the new routine of running. If its DOMS it can last for several days, usually getting a bit better each day until it disappears all together. If you hurt during a run I suggest stopping the run. Perhaps your body is telling you that you need to take a rest day (assuming that you are alternating gym and running days). Stretching or foam rolling may relieve or even end this issue over time. I doubt that you need to stop running or that you have come anywhere close to reaching your limit (I started with C25K and found that 12 miles was as far as my body wanted to go). Be sure you are in properly fitted running shoes and if the soreness continues to get worse see an MD. Run strong!!
  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    dougii wrote: »
    Only you know whether the soreness is run related, an injury, DOMS, or just your body adjusting to the new routine of running. If its DOMS it can last for several days, usually getting a bit better each day until it disappears all together. If you hurt during a run I suggest stopping the run. Perhaps your body is telling you that you need to take a rest day (assuming that you are alternating gym and running days). Stretching or foam rolling may relieve or even end this issue over time. I doubt that you need to stop running or that you have come anywhere close to reaching your limit (I started with C25K and found that 12 miles was as far as my body wanted to go). Be sure you are in properly fitted running shoes and if the soreness continues to get worse see an MD. Run strong!!

    Thank you!- yes I do think it could be DOMS after reading more about it, definitely didn't come on until hours after the workout, it's definitely from running as I felt a tad bit of it after the run prior to last. it's hard because I don't have any family who runs and I got the- well it's bad for your joints etc, you prob reached your limit :-/
  • ritzvin
    ritzvin Posts: 2,860 Member
    ebaroldy wrote: »
    I'm doing the C25K, and usually I get a tad sore after the workout, but by the time the next workout comes up, I feel good!
    Today I'm supposed to go to the gym, but that 10min run really got my low-low back (directly above my butt, part of butt) and my sides sore- it's a dull pain, more annoying than anything but still sore, where I'm not sure that running is a good idea.
    Is my body just adjusting to it? I do the 3x a week workouts and this is the first time when I'm actually feeling sore on the day of the next run! I'm very frustrated because I absolutely love it and I would be devistated if I'm reaching my limit of what my body can handle... again I got sore after the workout, no pain during!
    Any remedies besides some ibu to take any swelling down?

    Do you get any strength training and/or balance work? If it is the lower back bothering you after a run, I would suspect a weak core.

    Plain old soreness/DOMS will get better after a few minutes of running once you've warmed up.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    edited June 2017
    ebaroldy wrote: »
    really got my low-low back (directly above my butt, part of butt) and my sides sore

    I'd agree that sounds like a weak core. The NHS C25K has a complementary bodyweight strength training scheme that should help with that.
  • Lizzypb88
    Lizzypb88 Posts: 367 Member
    ritzvin wrote: »
    ebaroldy wrote: »
    I'm doing the C25K, and usually I get a tad sore after the workout, but by the time the next workout comes up, I feel good!
    Today I'm supposed to go to the gym, but that 10min run really got my low-low back (directly above my butt, part of butt) and my sides sore- it's a dull pain, more annoying than anything but still sore, where I'm not sure that running is a good idea.
    Is my body just adjusting to it? I do the 3x a week workouts and this is the first time when I'm actually feeling sore on the day of the next run! I'm very frustrated because I absolutely love it and I would be devistated if I'm reaching my limit of what my body can handle... again I got sore after the workout, no pain during!
    Any remedies besides some ibu to take any swelling down?

    Do you get any strength training and/or balance work? If it is the lower back bothering you after a run, I would suspect a weak core.

    Plain old soreness/DOMS will get better after a few minutes of running once you've warmed up.

    Honestly I'm sure I have a weak core, i mean I was pushing 300 pounds a few years ago...I did pin some core exercises, but then I feel like doing the running 3x a week kicks my butt enough that I don't want to do more exercises and get too beat.. I think I need to figure out what days I would do that along with running
  • fitin50s2
    fitin50s2 Posts: 111 Member
    edited June 2017
    I'll just toss my ideas in (which may be duplication from already stated).

    Let's start with before you ran..

    Good shoes.. Are you in the best shoes for you? Did you go to the local running store and get assessed? If not, this can cause pain in various forms. Perhaps not lower back though but still worth asking.

    Proper form... Improper form can definitely cause pain. Many videos exist discussing. Here's one : https://www.youtube.com/watch?v=Y9j65Mcsavk

    Not everyone needs it (I do).. Stretching when you are done. Especially things like glutes, etc which can feel like lower back pain but are really not. Reclining pigeon is my favorite for this - but there are many I do.

    As stated.. Cross training.. HUGE in my opinion and often ignored. I was always "hurt" as a runner until I began doing it.

    Runners World is a great resource for much of this.

    Foam rolling is also a huge help.
  • ritzvin
    ritzvin Posts: 2,860 Member
    Cross-training is really helpful. Core work so back won't hurt. stronger quads = less leg fatigue a few miles in. stronger hamstrings= less fatigue on the uphills, less chance of injury (doing only running can lead to a large strength imbalance between the quads and hamstrings - this can make you more prone to certain types of injuries), arm strength = increased cadence (so faster speed).
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