Cardio = Back pain...
 

Well, I started my cutting cycle and I've been doing great with my diet so far. I did some light running on a treadmill to get me back into some kind of cardiovascular shape before I start HIIT cardio in January. However, I have noticed that my back gets sore during running and also remains sore... I did cardio today and its still sore at midnight tonight. Am I running funning? It seems as though I'm jarring my back or something? Maybe I run too flat-footed? I could really use some input on this.

I'd really like to keep using the treadmill as I have one available at my apartment so its handy for now.

Thanks,

IronWorker

Where in your back is it? Upper or lower?

from my own personal experience if it was ever in my lower back it was just from being out of shape. it goes away after a couple sessions.

I hate to say it but pretty much right in the middle. If you find the bottom of your rib cage on your front, thats about the height its at in the back. Its definately only on the left side. It could be just from not doing it for a long time, I'm not sure. I just really dont' want this to slow me down at the gym or I'll be pissed!

It's probably bad form. Keep your shoulders completely relaxed when you run. Make sure your back is loose and relaxed. Your forearms should be roughly parallel to the ground when you're running and they should be at or slightly above your hips. You're probably just a little tense there...if you tense your back like that when you're not running for about twenty minutes, it would probably hurt like hell also. Make sure you breath good and have decent posture. If it hurts there the next time that you run, then just relax your back in that spot as much as you can...if that helps, then it's probably a little cramp or something. It happens to everybody though...most people just don't realize that they're tense.

i used to run alot. even in the winter at -23 degrees...:) and if i took an extended break and then got back into it....the first 2 or 3 times i would get back pain...make sure you stretch before and after and get warmed up first...

I'll definately try the stretching. I think that probably has alot to do with the back pain. I guess I just didn't think stretching was crucial with a 15min run....just outta shape I guess. lol

I'm going to take today off and get back at it tomorrow.

IronWorker

Stretching really isn't that crucial for a run like that. Not before you start. It's important afterwards, but what good will it do before you start? My point is that you shouldn't have tension in those muscles while you are running. I ran cross country in high school and the guys that I ran with went to the collegiate level...I chose not to. We never stretched before a run unless it was track season and we were sprinting. Unless you're doing a sprint, then it's not necessary. You should be doing a warm up which will help. I don't suppose a stretch will hurt, but it's not fixing the root problem. You might get over being sore the first few times that you run, but it's probably because your body is getting used to your bad form.

What kind of shoes are you wearing when you run?

Cross trainers definitely are not meant for serious road work. Running shoes are a must. Because the stress is in your upper/middle back and to one side, it's probably a muscle issue. Most problems caused by bad shoes involve knees, hips, lower back, and sometimes upper back, but normally on the spine...

Still, that's a good question. And how old are the shoes that you're wearing?

that's weird my niece's cross country team always did a mini warm up...then stretched...another mini warm up and then ran...

We always did at least a 1/2 mile warmup run at a 3:30-4:00 pace and then some of the other kids would stretch. But we just had a sip of water and started the workout. If you think about it, you're just putting one foot right in front of the other. No heavy weight or strain or anything. I stretched a few times, but I was always felt more stiff when I finished the run. The only injuries I ever saw were stress related..mostly knee problems.

My shoes are fairly old. I think they're cross trainers. I'm not really sure how to tell? So how do you loosen up your form?

Side note: I saw a girl on the treadmill at the gym and I instantly knew she was a runner. Her stride was so long and smooth and she looked so natural doing it...not to mention her butt was great. :biglaugh:

When I run I must look ridiculous. ha

IronWorker

Haha, that's why I always run on the treadmills at the very back of the room...the scenery is great!! :biglaugh:

As far as form goes...I just wrote a long paragraph about it and then did a search and found this good article that breaks things down pretty well.

Cross trainers don't give you the support that you need for running. They have a lot of support on the sides for lateral movement, which is something you don't need for running. They often have a very wide sole. I replaced my shoes every six months when I ran, but they needed it about every four months. I was putting down a lot of miles though. If it continues and you think it might be because of the shoes, then try putting some new insoles in. That can help a good bit and it's cheaper than buying new kicks.