Belinda asks: I have been a runner for the past few years. A few weeks ago, my back and hip started to give me pain, so I went to my chiropractor and got an MRI. I have two confirmed herniated discs. I took a few weeks off of running, but I would like to start running again soon—I have a 10K race in October, and I would love to PR. How does one run and train with herniated discs?

Running with back issues like herniated discs is tricky business. It can be done, but it is wise to develop a strategy with your doctor—he or she knows your personal circumstances and can work with you to create a safe regimen.

Once you are pain-free and get the green light to run again from your doctor, I’d recommend completely reevaluating your running routine. The key is to formulate a plan (with your doctor’s assistance and approval) that considers how your body responds to high-impact activity. Here are some suggestions to consider:

How Body Image Can Affect Your Run. The number one way to offset back and other joint issues is to add total-body strength training to your regimen three times per week, plus daily flexibility work. Developing strong and balanced muscles and joints will reduce the wear and tear on your body and allow you to exercise with less risk and pain in the future. You don’t have to pump heavy weight to develop strength. Try this Runner’s Strength Program Get strong and flexible.

How to Treat Shin Splints. It’s easy to focus solely on running when you’re training for a race. However, swapping a few runs for no- or low-impact cross-training can boost your fitness with less stress on your back, allow you to train at higher intensities with less risk, and improve your recovery. Activities like using the elliptical, climbing stairs, cycling, and swimming are effective cross-training activities. You can try alternating easy or moderate runs with fitness-boosting intervals on the elliptical or bike.

Get off the beaten path. Running is a high-impact activity that places vertical stress on the spine. Another strategy that can help you run without pain is to avoid hard surfaces like cambered streets and paved paths. When running on trails, every step is different, which distributes the wear and tear to different parts of your body. This may alleviate pain that comes from the repetitive nature of road running. And, the softer surface means less stress on your body.

Run and walk. Using short run-walk intervals of three to four minutes of running to one to two minutes of walking will significantly decrease the impact forces on your joints and possibly allow for longer workouts with less risk of pain. Plus, you’ll be surprised at how fast you can go when you run intervals—try it!

Health - Injuries. I realize you have a 10K on the calendar, but right now, you need to prioritize your recovery. Your first goal should be to get pain-free by working on strength and flexibility. Then, you can add in low-impact activities to see if your body will allow them without pain. Then, move into adding run-walking to your schedule, with short (10- to 15-minute) bouts worked into a cross-training workout. (For example: 10 minutes of running two minutes, walking one minute, followed by using the elliptical for 20 minutes.) Once you can do that without pain, gradually increase the running time and reduce the cross-training time. Don’t set a goal to run a race until you’re able to run or run-walk 30 to 40 minutes without pain. At that point, your body can take on the challenge without a high risk of re-injury.

In many cases, developing a program that focuses on strengthening your weak spots can propel you in a new direction. You may find that run-walking is more enjoyable than simply running, or you can run faster using that strategy. You may fall in love with cycling or swimming. The key is to create a new plan that allows you to move forward in the strongest way so you can continue to enjoy an active lifestyle for years to come.

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You can ask Coach Jenny a running question on the Ask Coach Jenny Facebook Page or email your question here. Follow her on Twitter @coachjenny.