I have played sports and ran all of my life - plus some seriously heavy lifting. As I have gotten older I noticed that the extra muscle has stunted long-distance running. So I have limited myself to 2-3 miles twice a week.
Two big issues:
Once I hit a certain threshold I start to develop hamstring tightness and lower back goes way out of whack. It usually lasts 3-7 days and is helped by stretching the legs and stuff. It is almost like clockwork that once I get under 12:30 for 2 miles or under 19 for 3... within 3-4 weeks boom back goes out. The problem here is I am not good at "jogging" and honestly the runs seem really easy until the next day.
If I run on any hard surface or even a hard treadmill. Boom... could be once or 4-5 times... upper back goes out. These usually are more severe and last longer.
So my question is what can I do instead of running that gives me the workout (I still play basketball and have no issues running on court) that I was getting or how can I run without getting back issues 5-8 times a year?