Ramped up run mileage to 30-35 last week and lower back is hurting. I was doing 18-22 miles before. My times have decreased significantly. Which I am happy about. How long should it take for body to adapt and will it? Should I wait till pain goes away before running again? Hoping it will not take more than today because I feel as if I am missing something already. Still green and have really started training in earnest for olympics tri’s this spring and want to make next jump 1/2 IM.
See if you can excersize it. It might not take much. My girlfriend and I used to go rock climbing 3 days a week which was enough to work her lower back. Since we stopped its been acting up on her.
Something as simple as pushups/pullups/situps 3 times a week might help.
or just back the mileage off a bit until it calms down, then ramp it up again
Should heed the old “increase mileage or intensity by no more than 10% a week”
So drop back, and start slow. It should only take a month to go from 22 to 30 miles. In 2 months you’ll be doing 40, without the injury… now you need to rest, and hope it’s nothing serious.
Also… you might need core strengthening. Stomach and back. As you fatigue (from lack of base!) you put additional strain on these muscles to hold you up.
I have been hitting the core after I got off of bike at the NYC tri and my abs were rolling around like fat alberts. They could use more I agree and will definetly do. more core. Seems when I get outside now I could run forever. End result I found out. I think Jmott or devon warned me last week or week before. Hard learner but i will try to cut back for a month see what happens .Thanks
Think you or devon warned me before. I will try backing off and going back at it after a few weeks
Ramped up run mileage to 30-35 last week and lower back is hurting. I was doing 18-22 miles before. My times have decreased significantly. Which I am happy about. How long should it take for body to adapt and will it? Should I wait till pain goes away before running again? Hoping it will not take more than today because I feel as if I am missing something already. Still green and have really started training in earnest for olympics tri’s this spring and want to make next jump 1/2 IM.
there is an awful lot you can do to help this. The first principle is to stop running if the back is getting worse while you are out.
My assumption is that it’s impact related. Try these things:
- run on softer surfaces (trails, treadmill…at least as much as possible)
- buy more cushy training shoes (Nike air soles are my recommendation - Pegasus or Vomero)
- Stretch the hamstrings/glutes/low back every day for 10 minutes
- While running, stop every 2 miles for 10 seconds of stretching
- Strengthen the muscles of the upper glutes/lower back in the gym…work with a personal trainer for a 30 minute session to show you how. Then do this routine 2 times per week.
massage
yoga
check psoas tightness and stretch that area, it can put a lot of pressure on lower back if it’s tight.
I have been running on treadmills and asphalt streets. Do not like the feel of the uneven surfaces of the trails around my way but will look for more, time permitting. Three kids so it is easier to hop outside and go. I have 4e wide feet so I am limited with running shoes i currently run with Asics 2130 with power step insoles and or the orange brand insoles. I have two sets ( buy one get one 1/2 off)of sneaks. i will try stretching more after workouts and during as i have not really been stretching much. I do have a pretty consistent ab work out 3-5 days a week. Consist of planks 1 minute on each side and center. Fifty right side crunchs, same for left. 100 centered crunchs and 50 situps along with 50 crunchs while legs are lifted plus 50 side bends and twists. sometimes throw in leg lifts. I have a freind coworker that is also a personal trainer and will get some more exercisizes from him. I think I also have to lose a little more weight as I am 168 and 5’9 on a good hair day whats left
Will try to talk my wife into the massage thing. Been meaning to try yoga but the three other discpines get into the way. Might seem dumb but what is psoas.
Will try to talk my wife into the massage thing. Been meaning to try yoga but the three other discpines get into the way. Might seem dumb but what is psoas.
Psoas- Muscle that connects the lower spine to the femur.
http://en.wikipedia.org/wiki/Psoas_major_muscle
John
Something as simple as pushups/pullups/situps 3 times a week might help.
X2. I have same issue on longer races, e.g. marathon last week. Now, if I would just follow my own advice! 
Core + Planks = No Back Pain
atleast 3x a week.
all good posts here
totally agree on the core work too
The other area in addition to psoas is to work your quads as well with stripping and stretching. If quads are tight they pull pelvis down in front which makes hams tight and can also cause low back issues (pelvis twisted forward).
I have been running on treadmills and asphalt streets. Do not like the feel of the uneven surfaces of the trails around my way but will look for more, time permitting. Three kids so it is easier to hop outside and go. I have 4e wide feet so I am limited with running shoes i currently run with Asics 2130 with power step insoles and or the orange brand insoles. I have two sets ( buy one get one 1/2 off)of sneaks. i will try stretching more after workouts and during as i have not really been stretching much. I do have a pretty consistent ab work out 3-5 days a week. Consist of planks 1 minute on each side and center. Fifty right side crunchs, same for left. 100 centered crunchs and 50 situps along with 50 crunchs while legs are lifted plus 50 side bends and twists. sometimes throw in leg lifts. I have a freind coworker that is also a personal trainer and will get some more exercisizes from him. I think I also have to lose a little more weight as I am 168 and 5’9 on a good hair day whats left
Great core routine, but doesn’t directly work the muscles of the lower back and the pelvic girdle.
Also, I should have mentioned it the first time, but one important factor to consider is where your foot strike is landing in relation to your body. Try to shorten up your stride recovery so that your footfall is right underneath your hips…no reaching forward with the foot. If you are reaching forward too far, you will feel a dramatic decrease in impact immediately.
Thanks I will try to shorten up my stride recovery see what it does. I guess I tend to overstride or reach to far when I start to get tired. Had not thought of this till now but you sort of brought it up. A couple of friends and I were talking about hiring a running coach to help are kids out with running form. The kids range in age from 6 to 11 but I think would be beneficial for them maybe I could use him too, couldn’t hurt.
John
I think you did warn me about ramping up distance to fast. You can say I told you so.
Will try to talk my wife into the massage thing.
When I read this, I thought back to my younger (and single 
) days and massage palors. Man oh man.
Core + Planks = No Back Pain
atleast 3x a week.
X2! Its a winning combination…
Travis
dumb blog
x2
Stretch, massage,
.
For the overstriding you can think about pressing your hips forward. You want those hips to be right up in line with the rest of your body as you run. That will help you to use gravity when you run as your legs are forced to step forward when you lead with your hips.
I always have problems with my lower back when I let my hamstrings and/or IT band get too tight. Getting on a foam roller and stretching those hammies, especially up by where they connect may help.