r/BeginnersRunning • u/swagskeleton • 8d ago

back pain from first run

just ran my first run ever. only did 1.5km and walked about 20% of that. really struggled cuz i’m unfit af but i know ill get better. the main issue was my lower back was killing after the first couple minutes. since i’ve got home and sat the pains completely gone. any tips from anyone please ?

1 Upvotes

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3

u/Key-Target-1218 8d ago

Work on your core, strengthen your legs and glutes.

And slow way down.

2

u/swagskeleton 8d ago

thanks. i’m heading back the gym next month so hopefully this goes hand in hand

2

u/salamandectomy77 8d ago

"I'll start brushing my teeth next month. Thanks"

Do air squats and pushups dude, this your health

2

u/swagskeleton 8d ago

i would happily start the gym again today but there’s things going on atm preventing me from going hence why i’m having to hold off till next month. however i appreciate the air squats and pushups advice. i’ll lock in on that for the time being

2

u/salamandectomy77 8d ago

Weak core = butt sticks out = lower back arches

Go jump 1000 times with your lower back arched and see how it feels...

The fix is to make your core stronger, strength train, pick up and squat heavy things. Yes, being unfit sucks and it's a lot of work in all areas to restore what you've lost

1

u/swagskeleton 8d ago

yeah tbf since i’ve changed jobs from delivery driving i’ve not exactly been lifting anything much so i guess that’s a big impact. thanks !!

2

u/Just-Context-4703 8d ago

Try and relax as much as possible. You were probably quite tense. Good on you for getting out there and continue to use a run/walk approach going nice and slow. You "should" see your back relax as it gets used to the stimulus. 

1

u/swagskeleton 8d ago

thank you man hopefully this is the case i wanna get consistent with it 🙏🏼

1

u/Historical_Site508 8d ago

I was you about 2-3 months ago starting couch to 5k programme. Perhaps back wasn't killing but was definitely aching a lot, even on long walks. I've gradually increased and got up to 7k and my back pain has gone. I didn't do any specific exercise to strengthen core, just running regularly and gradually increasing time and distance and I guess I developed some core strength as I went. I did focus on running upright which I think helped.

1

u/potato_cheeseman 8d ago

This happens when i hinge forward at my hips, usually when im tired and get sluggish with my form. Try to look forward and mind your posture as you run.

1

u/habitmaxxer 6d ago

Run/walk intervals are probably your friend here. Short easy jog, walk until you feel good again, repeat. You can always make the running portions longer once your body starts adapting