#Back Running

I get asked all the time…☀️ “How do I build muscle while still running?” This 30-minute back day is exactly how I balance running and lifting and the fatiguing demands of training for a marathon! ☀️Warm-up first: Shoulder rotations, arm swings, and trunk twists to get the shoulders, spine, and core ready. ☀️Single-arm lat rows fire up the lats, train each side evenly and I am able to hit them hard without excess fatigue. ☀️Seated cable rows — max tension, full range of motion, great growth stimulus for upper back without overtaxing the body. ☀️Lat pulldowns — stretch at the top, squeeze at the bottom, build width for the Doritos back, and posture for all those miles. ☀️Heavy bent-over dumbbell rows — challenge the grip and upper back under fatigue (great prep for HYROX or any race). ^^^Not ideal to end with if goal is only hypertrophy. This is how I help people hit hard goals: I build tailored plans to transform physiques, grow confidence in training and develop runners to crush it. Take action on your next big goal now. 1:1 coaching available. Stay passionate - Coach Rio☀️

Build a stronger back with this. Most back training focuses on pulling or hinging. Very few people train the muscles that support the spine side to side. Train your back from every angle. Save this add it to your next training session.

🔥 You don’t need fancy machines to assess your back health, there’s a simple endurance test that does it for you. ~ The Biering-Sørensen test has been used for decades as a quick, predictive measure of back extensor endurance. Aka the muscles that literally hold your spine up.  🕒 In the original 1984 Sørensen research, researchers found that: • Holding the position less than ~176 seconds was linked to a higher likelihood of developing low back pain within a year. • Holding it for more than ~198 seconds was associated with no back pain in the following year.  📊 Later research on static back endurance also sorted people into performance groups based on their position-holding times (PHT), commonly used in screening and training programs: • Poor performers — roughly ≤ 58 s • Medium performers — roughly 58–110 s • Good performers — roughly > 110 s These bands show how much stronger and more durable your back extensors are, and how much lower your risk of future pain is likely to be.  💥 Bottom line: more seconds isn’t just about bragging rights, it’s about protecting your back long-term. ~ Drop your time in the comments 🔥👍🏼💪🏼

5 Back Exercises Busy Guys & Athletes Should Never Skip If you don’t have hours in the gym, your training needs to work harder. These movements build strength, posture, and real athletic power: 1. Pull-ups — upper-body strength + lat width 2. Barbell rows — back thickness and core stability 3. Lat pulldowns — controlled strength work 4. Seated cable rows — posture and mid-back strength 5. Deadlifts — total posterior chain power A strong back improves: • Lifting performance • Running posture • Shoulder health • Overall athletic durability Train smart. Stay consistent. Build strength that carries into real life. Forge Fit Show up. Lock in. Level up. Follow for more tips

🏃‍♂️ Lower back stiffness after running? You’re not alone. That tight, stiff feeling in your low back post-run is common — but it’s not always a “back problem”. Here are the usual suspects 👇 🔹 Hip stiffness – limited hip extension = your back does the extra work 🔹 Fatigued glutes & core – the low back picks up the slack late in the run 🔹 Poor load tolerance – your back isn’t used to the volume (yet) 🔹 Running form changes with fatigue – hello over-stride & arching 🔹 Sudden training changes – speed, hills, or mileage jumps 💡 What helps? ✔️ Easy mobility (hips + thoracic spine) ✔️ Progressive running load (no big jumps) ✔️ Glute & trunk strength (anti-extension / anti-rotation) ✔️ Cool-down walks or easy jogs ✔️ Don’t panic — stiffness ≠ damage ⚠️ If stiffness becomes pain, lingers >24–48hrs, or affects your stride, get it checked. Save this post for your next run 📌 Share with a run buddy who always says “my back’s cooked”

Despite what you may believe, we get back pain sometimes too. It’s common and arguably inevitable to experience back pain at some point in our lives no matter how active and healthy we are. So rather than pretend like we’re invincible to it, I think it’s more helpful to show you how we modify our training so we can keep moving even when we experience back pain. Here are a few things I’ve modified personally: 1) I swapped barbell squats for rear foot elevated split squats (less load on my back, still tons of volume on my legs) 2) I swapped deadlifts for hip thrusts (allows me to load my glutes/hamstrings without irritating my back) 3) I added in hamstring roll outs to make up for the lack of volume from taking away the deadlifts (keeps hamstring volume high without any back pain) 4) I decreased my pace during runs to keep them pain free (while still getting in the miles so I don’t lose progress in my Broad Street Run training!) One of the things we hear most from patients was that their previous doctors told them to stop all activity, and not moving or exercising drove them crazy. Because of that, we prioritize finding ways to keep our patients active even while they rehab and recover because we see how helpful it can be for their recovery and their sanity. If you found this helpful, feel free to save it for later or share it with someone you think it could help too! 🙌

Finally fix LOWER BACK PAIN 🤘 Part 1/3 of our mobility series covers the seated good morning. This movement is a funky one - but after I started adding it into my weekly routine, I’ve never felt stronger! Back pain is probably one of the most common challenges all runners face. So, it made sense to start here with our mobility series where we aim to introduce you to new movements, to get you running pain free! We cover regressions & progressions to both simplify and intensify this movement so anyone can do it. If you want to know how to fix your knees and hips, check out the other episodes in the series (check out @everymilerunning) If you liked this series, drop a comment below ⬇️ This is a new style of video for us! We get people ask us about strength training for runners all the time - hope this helps!

Running shouldn’t wreck your back. So why does it? Most runners with back pain don’t actually have a “back problem.” They have a body that isn’t managing impact well… so the back steps in to absorb force it was never meant to handle alone. That’s why stretching and resting only help temporarily. Until you fix how your body handles running, the pain keeps coming back. You don’t need to stop running. You need to get to the root cause. DM us “RUNNING” to find out why your back keeps flaring and how to fix it.

A little BACKstory. A year ago I was tying my shoes and it happened. It sneaked up on me like a ninja in a dark alleyway. Pain that took me out for a few weeks. And later months to get back to my regular training program. Soreness followed me in the mornings when I was bending forward to get water in my mouth after brushing my teeth. And I totally get it when people say that it’s hard to train when you are feeling fragile. But the best you can do in this situation is to get stronger. I got tired of feeling fragile and decided that I need patterns in my training that will strengthen the area. I started doing loaded movements in every direction. And it was a game changer. The key is: consistency > intensity and gradual load progression. This is how a lot of chronic low-back issues improve. Through smart exposure instead of avoidance. And not to end on a negative note but you can be in the best shape of your life and do everything “right” but sometimes shi just happens. Keep it movin.

Your back often isn’t the problem… it’s the backup plan 🚨 If you’re a runner, cyclist, or endurance athlete dealing with back tightness after training, this matters. Your back usually steps in when your hips and legs aren’t doing their job. Propulsion should come from triple extension: ➡️ ankle ➡️ knee ➡️ hip All working together to absorb force and drive you forward. What I often see instead 👇 • Limited hip extension • Weak or underperforming glutes • Poor pelvic control • Athletes “breaking” at the hip instead of pushing through it When that happens: ❌ Force isn’t absorbed well ❌ Energy leaks increase ❌ Extra load travels straight into the spine Your core and low back should transfer force, not create it. If your back is doing the work of your glutes, it’s not because your back is weak — it’s because it’s compensating. That’s when back tightness, stiffness, and pain show up after runs, rides, or long sessions. 👇 Be honest, how does your back feel after training? 💬 Tight 💬 Stiff 💬 Achy 💬 Fine… for now 📩 DM us if you’d rather keep it private ❤️ Like & follow for more from Endurance Unleashed 🔁 Share this with a training partner who always complains about their back #EnduranceUnleashed #LowBackPain #RunStrong #CyclingPerformance #HipExtension #GluteStrength #InjuryPrevention #EnduranceAthlete

"A strong back is more than muscle—it’s posture, mobility, and endurance." When it comes to calisthenics and bodyweight training, focusing on developing a strong back is crucial for overall strength and performance. Not only does a strong back help you with exercises like pull-ups and rows, but it also plays a key role in maintaining good posture, preventing injury, and improving overall mobility. To train all three aspects of a strong back, start by incorporating exercises that target different muscle groups within the back. This includes exercises like pull-ups, rows, and back extensions. These exercises will help build muscle strength and endurance while also improving your posture and mobility. In addition to strength training exercises, don't forget to work on your flexibility and mobility. Incorporating stretches and mobility exercises into your routine can help improve your range of motion and prevent stiffness in the back muscles. This will not only help with your calisthenics training but also with everyday activities. Lastly, remember to focus on endurance training to build up your back stamina. This can be achieved by increasing the number of reps or sets in your workouts or by incorporating high-intensity interval training (HIIT) into your routine. Building endurance in your back muscles will help you maintain proper form throughout your workouts and prevent fatigue. By training all three aspects of a strong back—muscle, posture, mobility, and endurance—you'll not only improve your calisthenics performance but also enhance your overall physical health and well-being. Remember, a strong back is the foundation for a strong body. Save this post for future reference and follow for more tips on calisthenics and bodyweight training. #StrongBack #BodyweightTraining #CalisthenicsJourney

BUILD A STRONG BACK. BUILD A STRONG FOUNDATION. Back extensions aren’t just an exercise — they’re insurance for your spine, posture, and performance. 💪 When your posterior chain is strong, you move better, stand taller, and reduce your risk of pain or injury in everyday life and sports. Whether you’re lifting, golfing, working, or simply staying active as you age — your back matters. Train smart. Train strong. Train with purpose. If you want to move better, feel better, and build real strength, I’m here to help you every step of the way. DM me “BACK” to get started. #BackStrength #PosteriorChain #SpineHealth #PostureTraining #IPadillafit