Alex Novicov // Endurance & Strength Running Coach

If you a trail runner that is over 35 and has lower back pain the
solution is NOT to stay home and do nothing. Actually that’s the opposite of
what you should do is actually movement.

You see when we don’t do anything we make it worse. Muscle atrophy happens, we actually want to
move and find the right movement.

This is what happened with a client I was coaching: he felt pain after running 5km.. for a year he struggled.
He would start and stop running.. and he wanted to keep running but it was painful. He wanted to do the BIG
distances you know, he wanted to join the BIG boys club… I’m joking. No he wanted to run obviously.

He tried different PTs, different methods, different sofas at home and nothing worked.

here’s the solution:
Find movements that are not very hard, train your hips, upper back, hamstrings, adductors, abductors.
Train the whole body. Train with progressive overload.

That’s the solution. We used a traffic light system:
RED: any pain from up to 6 or 7 it always depends on the individual you don’t do the exercise.
YELLOW: any pain from 4 to 6 you do it but with caution.
GREEN: any pain up to 4 you do the exercise normally.

Here are some exercises you can do:
1. Smith machine squat with heels elevated
2. Goblet squat
3. Upper body: pull ups (assisted)
4. Copenhagen planks
5. Trap bar deadlifts (TRAP BAR ONLY!)

BUT any severe pain you need to see a physio or a doctor. Don’t push it too much! ALWAYS use common sense.

P.S The client in the video is Tom, I coached him but is not the runner I mentioned in the story!

If you want to train more effectively, I have a free guide, comment the word GUIDE and I will send you the link.

#trailrunning #trailrunningcoach #endurancerunningcoach