Trying to run faster but dealing with back pain?

Most runners jump straight to form fixes, but the real solution often starts with prioritizing the right things first. In this episode, we break down how to assess limitations, build strength, and structure your training so you can improve speed without making pain worse.

In this episode, we cover:

• How to prioritize goals based on pain and training timeline
• Why strength and capacity come before form changes
• Key tests for runners: side planks and single-leg calf raises
• How to structure training for speed (aerobic, threshold, intervals)
• Common form mistakes that increase low back stress
• Nutrition and fueling to support performance and recovery

If you’re a runner dealing with back pain, this episode will help you train smarter, reduce pain, and build speed with a clear, structured approach.

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