Last time I wrote I was cautiously optimistic about running. Unfortunately that optimism didn’t continue. Although my ankle issues are mostly gone, a run last week caused me to take another break. This time, the same muscle tightness issues caused lower back pain. The pain started just 2 miles in to the run so it’s unclear why it happened but my calf muscles were very tight after the run.
Four days later I wanted to try to run again – I was feeling pretty good after going to a Bodyflow class (yoga, Pilates, t’ai chi mix) the day before. Perhaps foolishly I decided I desperately wanted to run the 5 miles that was my next planned step up (the distance I had planned when my back hurt). During that run I focused on trying to relieve the back pain (which was only mild) and discovered that my shoulders were often too tense, and relaxing them helped. I ended the run with some discomfort in my back, but nothing too bad (at least after stretching and rolling).
The next day, feeling overconfident, I did a couple of miles of hill climb on the treadmill in the morning and then another 4 in the evening with a similar outcome.
I did take a day off at that point, but yesterday I really wanted to get 5 miles done. Even before 2 miles into the run I could feel the lower back pain again. I’d been dropped by one group at that point but later joined up with someone else. We chatted away until he headed back and it was at that point I realized that my back wasn’t feeling too bad (more evidence that I’m not running relaxed enough perhaps?). By the time I got to 4.5 miles I started to feel pretty good and already had it in my mind that maybe I could run 6 miles so on I went.
Of course, when you’re feeling good, and there’s a predefined course, it didn’t end there and before the cut back for 6 miles I had already decided to try to complete the full 7.4 mile club run course.
Stretching, rolling, and massage have been key for me, and every day I do at least one of these. The added benefit is that I am now very close to being able to touch my toes again – something I don’t think I’ve been able to do for more than 20 years.