The athletics/running thread

[Lost Leopard Spot]

Am I wrong to be landing heel-toe?

Yes, yes, yes. Wrong. Toe first, or at least ball of foot.

[Gary the Enfield]

Am I wrong to be landing heel-toe?

Yes, yes, yes. Wrong. Toe first, or at least ball of foot.

Without starting a debate on the merits of barefoot running I would say the following:

Heel strike is common for downhill and flat but when you hit the hill you should lean forward and transfer your weight to the ball of the foot (or mid-sole at worst).

When you hit the hill try and kep your chin up and chest out. This will keep the airway open for the extra oxygen you will need. Lift your knees and pump your arms (try not to let your arms cross your body as this will twist your torso and slow you down).

The back pain could be something else, though. What kind of running shoes do you use? Have you had your running gait assessed?

[mummywhycantieatcrayons]

The back pain could be something else, though. What kind of running shoes do you use? Have you had your running gait assessed?

I have these, following a gait assessment.

http://www.chainreactioncycles.com/Mode ... elID=66239" onclick="window.open(this.href);return false;

I'm very clear that it's mainly when running up an incline that I get this pain in the lower back.

[mrkint]

The pain might just be a thing of getting back into running after a while. It might be worth just doing some exercises to build up your core strength. And idk what the science is but keeping your head and shoulders ahead of your centre of gravity seems to be most comfortable for me.

[mummywhycantieatcrayons]

It might be worth just doing some exercises to build up your core strength.

I think this is probably the main thing.

Too much time spent on 'beach' weights, down the years....

[mrkint]

we've all been there.

Started running again after christmas. Good lord, I'm unfit. Gonna sign up for the Manchester 10k i think just to have something to aim for.

[Gary the Enfield]

The back pain could be something else, though. What kind of running shoes do you use? Have you had your running gait assessed?

I have these, following a gait assessment.

http://www.chainreactioncycles.com/Mode ... elID=66239" onclick="window.open(this.href);return false;

I'm very clear that it's mainly when running up an incline that I get this pain in the lower back.

So you're neutral gait as they are exactly the shoes I wear.

Core weakness could be a problem, as said. Try some crunches, lunges, planks, press ups and squats (not thrusts) to give you som stability.

[Prufrock]

I'm getting back into running again.

Mainly four mile routes around Crystal Palace Park and the relatively undulating surrounds.

One problem though - it's giving me some lower back pain, especially when I go uphill.

Any suggestions? Am I wrong to be landing heel-toe? Should I be making more of a conscious effort to be perfectly upright and not stooping (which I think I tend to do leaning into the hill).

I had the same thing when I started again after a long time doing nothing, back pain, but only when going uphill. Two things helped massively. The first, was worrying less about it. I'd read about the sort of posture to take, whether to slightly lean back, which part of the foot to land on etc. Just relaxing and running in a 'natural' way helped. Secondly, was 'core stuff'. We aren't talking (you'll be aghast and agog to find out) about serious body-building stuff, or even billboard six packs, just a combination of crunches, press-ups and leg stuff to make the soft bits a bit less soft.

I really felt I was starting to get somewhere until I fooked up my knee, which brings me to a third point. Make sure you warm up. Properly. Every time.

[mummywhycantieatcrayons]

I really felt I was starting to get somewhere until I fooked up my knee, which brings me to a third point. Make sure you warm up. Properly. Every time.

What have you concluded is an appropriate warm up for a 4 mile run?

When I was fit, I used to do 3 miles as a warm up for something else!

[Prufrock]

I'm far from an expert but as an example: I time myself every-time on a fixed run from my door, so I like to do a minute of the lightest of light jogging out, then slightly quicker back, go inside to do some stretches (shouldn't stretch muscles straight from cold hence the jog out; I feel like a dick stretching on the side of the street hence the inside), then a quicker jog, somewhere between half-speed and full, minute out and back, stretch again, then go. I do it out and back just so I'm starting from the 'starting point' for timing. No doubt others can be more detailed and effective, but that works for me. The last time I was anywhere near 'fit' I was 18, and could just set off out of the door and be fine. Not so much any more!

[boltonboris]

Where abouts in the lower back? Top of the arse? Mate of mine developed lower back pain when he was running (he was/is a good runner. 36mins for a 10k or something ridiculous)

Anyhow. Turns out he'd developed sciatica

[Abdoulaye's Twin]

I can get injured getting off the sofa these days. Life might begin at 40, but my body told me to feck off

[Gary the Enfield]

Where abouts in the lower back? Top of the arse? Mate of mine developed lower back pain when he was running (he was/is a good runner. 36mins for a 10k or something ridiculous)

Anyhow. Turns out he'd developed sciatica

It could be a bursitis, piriformis syndrome, a tear or many other things. Best to get it checked out by a physiotherapist or osteopath.

[mummywhycantieatcrayons]

Where abouts in the lower back? Top of the arse? Mate of mine developed lower back pain when he was running (he was/is a good runner. 36mins for a 10k or something ridiculous)

Anyhow. Turns out he'd developed sciatica

feck. I've never been that quick - did 38 mins for 10k at my best.

Will have symptoms checked out if they persist. Difficult to say exactly where - top the arse seems about right (but maybe a bit higher, tbh).

[bobo the clown]

Natures way of saying "slow the fck down" I suspect.

[thebish]

don't normally look in here - being as I haven't run for about a year.... but seeing Bobo's name intrigued me!!

[bobo the clown]

don't normally look in here - being as I haven't run for about a year.... but seeing Bobo's name intrigued me!!

(b'stard)

[Harry Genshaw]

Hard core Cross country this afternoon. T'was bloomin perishing and the first time I've ever raced in gloves and a hat. I was so glad it wasn't postponed. I couldn't have got a hard 10k in on the roads in their current state.

[Gary the Enfield]

11.5 miles today along the River Lea in falling snow and a couple of inches underfoot. Great fun!

[bwfcdan94]

fair play GTE