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Hi Simon, great response, really, really useful.  Encouraging to see you can run half marathons with such a bad back history. I need stories like that!

I was certainly guilty of 'pushing through the pain' and need to monitor that. Will check out your videos and links and gie it a go this weekend.

Really appreciate the detailed response. 

Hi Gentle Chugger, 

Thanks a million for the advice. Appreciated. 

Anyone able to recommend any groups during winter in London?

Thanks, good to know.  I went a bit mad a few weeks ago and siuffered badly.

What does the dropback do to help? Sorry, utter beginner!

Thanks a million, Chris. 

I need to do 5k in May. I hope that's sensible? 

Hi guys, 

I'm an ex rugby player with bad knees, lower back issues and all sorts of rugby problems! I'm in my early 30s and want to start running more often. In the last couple of years after running for about 15 mins I get a bad lower back and if I do it a few times a week a sore knee as well. 

I'm working on exercises to fix my lower back and it is slowly improving. In the summer I decided to try barefoot running as I know I run landing on heels and take far too long strides.

In the summer I attending a couple of barefoot sessions in Hyde Park and found it a great help (if sore on my calves). However, after attending two useful sessions I changed jobs and could no longer make the classes. 

So now I want to learn more but don't have the budget to spend a lot of money on a barefoot personal trainer. I can pay a small fee, but not something in the 100s. I worried about learning on my own as doing a few runs last month in minimal shoes really, really hurt my calves. And I know my technique is still wrong.

Are there are groups in London I could join that would run/teach barefoot in winter on weekends?

Thanks in advance.