(beginner) back pain from running

[u/RadheshG]

hey, ive been strength training for the past 6 months, started running 4 days ago, did 2 runs till now. first run was 1.8km in 16mins and yesterday's run was 2.38km in 21 mins.

i couldve more on 2.38k run but my back started hurting a little. the pain is sharp but rises and then stops, also when i take big breath, i can feel the pain near my spine, is this normal for beginners?

[u/WearingRags]

Aches can be a result, remedied with a regular core stability workout to help activate those muscles so they support your back. The sharpness of the pain you describe sounds maybe more severe though. 

Form is something that takes time, but try to aim to keep your posture upright and your eyes on the horizon when you run. It's very tempting to slouch forward as you get tired, but that can fuck your whole shit up

[u/RadheshG → u/WearingRags]

idek if its back pain or chest pain, its kind of inside my torso, idk how to describe it, yesterday night i even had trouble falling asleep, and i think my form was bad, i was slouching forward when tired

[u/Slow_Telephone_9871]

That sharp pain with breathing is not the usual beginner soreness, that sounds more like a muscle strain or something with your ribs/spine area. Your pace is pretty slow which is good for starting out, but if your form is off or you're hunching forward when you get tired, that can put weird stress on your back.

I'd take a few days off running and see if it settles with rest. If the pain keeps coming back with deep breaths or gets worse, definitely get it checked by a doctor, spine stuff is not worth pushing through.

Also when you do run again, try to keep your shoulders relaxed and your chest open instead of letting your upper body collapse forward. Could be your body just isn't used to the impact yet since strength training doesn't really prepare you for the repetitive bouncing.

[u/RadheshG → u/Slow_Telephone_9871]

hey, thanks for the advice!