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gilberp
Question:
What would be the best long distance training routine for me?
I am 41 yrs old and have been running 3-6 miles 3-4 time a week for years. Whenever I stretch that distance out further I experience back pain due to muscle tighening around nerves or I am so wiped out at my next run that my performance is much lower. I do only eat 3 times a day but try to get a good mix of protein and carbs.
Asked by gilberp - 2 answers - 38 weeks 3 hours ago
roberthocker
the most important training for any running is to develope a good breathing rhythm.
Submitted 37 weeks 6 days ago by roberthockerif you experience back pain,try a more advanced stretch routine.if you do not keep your muscles stretched,even a short distance run will be extremely tedious.
also,make sure to allow a minimal of 1 hour before attempting to run,after eating.this will also cause back pain.
it is difficult to analyze the cause of your back pain.i would firstly have to know which part of your back experiences pain before knowing the cause.
scousemouse78
hello there. well first thing, your diet will have very little if any effect on your back pain. in fact its likely to be one of two things i can think of.
1) either your core strength is poor and anything over that distance is past its threshold. therefore you would need to incorporate some core work into your routine. planks, back raises, swiss ball exercises - basic crunch and knee raises. also if your gym - im assuming u have gym access - has a cable machine then get some trunk twists/woodchops done. high to low as this incorporates all your core muscles.
2) the only other random thought i've had is that when you breach this 3 mile mark, you are incorporating some incline into your run. whether its a simple hill that is putting extra strain on your back, or a change of surface is doing it.
a general rule of thumb is to increase your mileage by no more than 10% every 3 or 4 weeks. this is your overall weekly mileage and NOT your daily amount.
hope you get better soon as i know from personal experience there is nothing better than a good excuse for not training!
Submitted 36 weeks 3 days ago by scousemouse78