When I'm running its not my legs or lungs that slow me down, but the pain in my abs and back.?

Question

Am I not strecthing properly or do I need to strengthen my back and abs. *I run 2-3 miles at a time.

Answer 1

Never stop breathing. Pace your breathing. The biggest mistake people make while running (me until recently) is that we stop breathing in our run and fail to realize that we need oxygen more than ever during a run. Seeing as it is cardio and aerobic exercise.

Some mornings I was crippled by the back and stomach pain. Its cramps caused from over exertion, which if you're not used to it can be an exertion as small as bending down to tie your shoes. I make sure to breathe constantly with each step I take, the faster I run (though you should keep it reasonably slow and sustain it over longer distances), the harder and the deeper yet at the same time the quicker I breathe (try it for every step). To surpass the pain barrier as it is called do not stop running unless you are absolutely in down right pain from a cramp or completely breathless. Never stop completely, keep going just vary your speed from a brisk jog to a slower one, to a mere hop of one foot after the other till your heart beat begins to settle again and then speed up. Set yourself a set distance you would like to achieve each time. Alot of the pain associated with running isn't just a lack of fitness, it is down to bad technique like all exercises.

Do not eat within atleast 2 - 3 hours of your run and keep breathing. Undigested food in your stomach is a major source of cramp for runners and when you stop chances are you will throw it up. If you stick to those two rules and get into the routine of running you will no longer feel you are over-exerting yourself either.

Answer 2

Try to breath consistantly...like one breath out for 4 steps, one breath in for 4 steps, that's usually what I do. Should help with the ab pain. Though you might want to slow your speed down a little bit if you're running pretty fast. And make sure your posture is good, try to keep your back straight. I get pains in my side when I run too, if I slow down and pace myself and my breathing it helps and gets it to go away.

Answer 3

Are you sure you are running correctly? Pain in the abdomen is pretty common, you should be strengthening those muscles when you run. If your back is hurting, I am guessing that you are leaning into your run. Make sure that the centers of gravity between your head, your back, and your hips are all aligned. In other words, stand up straight.

Answer 4

I'm not sure about these pains, these aren't normal when you're running, at least not in this area.Maybe you should go get a check up with it, a x-ray maybe? Do these areas have pain only when you run?

Answer 5

start walking instead for a while. read tips on building up abs that will help on this site

Answer 6

over exertion