#RunPainFree Podcast

Join Jessica Marie Rose Leggio in this transformative episode of the #RunPainFree Podcast, where we explore the untold effects of social media on the running community and dismantle the myths surrounding shin splints.

Listen in to find out How Jackie Overcame Foot Pain and Improved her Quality of LIfe! "I was doing all the wrong things. I had the wrong shoes and was just a mess." "Having the right strength in the right areas is very important for all different kinds of sports." "The warmup is key...I couldn't imagine going out for a run now without at least foam rolling." This episode follows the story of a runner who struggled with pain and injury and how she overcame these challenges to find joy in running again. She shares her journey of learning the importance of strength training for runners, the benefits of a proper warmup, and the difference it made for her foot pain and plantar fasciitis. Top 10 Takeaways: Get stronger and prevent injuries by adopting the right strength training routine. Keep pain and injuries at bay with a proper warmup that prepares your body for running. Make your warmup more effective by adding essential releasing techniques to your routine. Say goodbye to foot pain by choosing the right pair of shoes for your feet. Don't underestimate the impact of foot pain on your daily life. Overcoming injuries is possible, and it doesn't have to be the end of your running journey. Change your habits and approach to running to improve your experience. Seek expert advice and guidance to take your running to the next level. Enjoy running without pain by adopting the right techniques and mindset. Stay consistent with your training and recovery to maintain a pain-free running routine. This episode shows that with the right tools, guidance, and mindset, it's possible to overcome pain and injury and find joy in running again. The importance of proper strength training, warmup, and shoe choice cannot be overstated, and seeking help from experts can make all the difference in achieving pain-free running. Links and Resources: Https://www.runpainfreenow.com Https://www.runpainfreeacademy.com Https://www.runpainfreenow.com/books

There's no better expert than an expert who's had to deal with their expertise as a person. This marathon season, know how experts in #RunPainFree help you feel empowered by having a better understanding of what's going on with your body, which can help you improve your running experience. In this episode, Dr. Juliet McGrattan shares her personal journey with running and how it led her to write her book "Run Well." She will share why she runs, how she got started, and what made her write about running. She will share her knowledge as a medical professional, explains how a runner's body work, and how a healthy cardiovascular system benefits the body. In today's episode, you learn… What's happening to a runner with their blood pressure when they're running and why it tanks? Why do runners pass out? How the blood pressure and the hydration is connected and how it regards one another for a runner specifically. How having a healthy cardiovascular system helps both men and women boosts sexual health and sexual function. How orgasms can be a part of a workout using the deep pelvic muscles. Links from today's episode https://drjulietmcgrattan.com/ https://www.runpainfreenow.com

See All The Visuals From Today's Episode here ==> #RunPainFree Injury Recovery Show Shin splints are common, but that doesn't mean they're normal! They're actually the first warning sign of a hip problem, so don't ignore them. Did you know that stability sneakers create shin splints? You could be a full-foot-function runner with good form, but if you're in a stability sneaker that doesn't allow for foot mobility, you could begin to develop hip dysfunction…feeling it in your – you guessed it -- shins. The good news is that shin splints fall into the ache/pain category, which means they can be corrected quickly. Get more technical analysis from Jessica here ==> https://www.RunPainFreeNow.Com/Apply-Now Jessica gets into the technical weeds in today's episode, explaining exactly what shin splints are, how they develop, how the foot and hip are involved. Come geek out and learn with us. Jessica's got supporting visuals too! Then we have a case study. You'll love hearing Nancy's story – about the cute barista who noticed she was losing weight and encouraged her to try running, about her weight loss journey, and about why she continues to run. When Nancy developed debilitating shin splints and struggled to find a lasting solution, she found #RPF. As is typical, Jessica kept Nancy “in sport” while she was in "correction." #RPF uses the sport as part of the correction program. Long story short – Nany recovered quickly. When she came to Jessica, she wasn't sure she could run a marathon. She has run six-four within one year! In today's episode, you learn… • Exactly what shin splints are and what causes them • The technical nitty-gritty behind shin splints • Jessica's analysis of a Books stability sneaker setting up a perfect storm for shin splints • How the lower legs muscles affect the hip • Why Nike Zoom Fly sneakers, which promote toe striking, can cause shin splints • About Nancy's running journey • Why Nancy came to #RPF and why she considers the #RPF program a bargain Links from today's episode Get more technical analysis from Jessica here ==> https://www.RunPainFreeNow.Com/Apply-Now See The Visuals From Today's Episode here ==> #RunPainFree Injury Recovery Show

Welcome to the #RunPainFree podcast. Today, Coach Jessica Marie Rose Leggio gives you the answers to a common and commonly misunderstood running injury. Today, we are talking about all things' itis'. Be it your elbow or your ankle; the underlying cause is the same. Have you ever heard of this before?  Well, that's why you need to listen up to this episode! If you liked this episode, you'll LOVE this training series because if you've ever wondered "#RunPainFree Bootcamp

Welcome to the #RunPainFree Podcast! Today, your coach Jessica Marie Rose Leggio focuses her talk on Tens machines. Maybe you have one, perhaps you heard of them, or perhaps you want one. Whatever the case, listen up; Coach Jessica has some shocking news. One last thing, if you really want to stop nagging injuries from ruining your run journey, this program and training, #RunPainFree Injury Recovery Program, holds the secret every Injured runner needs! Check it out here: https://www.InjuryRecoveryProgram.com

Running Injuries: How To Win The Emotional Battle of Injuries MENTIONED LINKS Resources & Programs To Run Pain Free: #RunPainFree Injury Recovery Program KEY LEARNING POINTS · There's no shame in being injured.  · Not all pain is wrong, but all pain is feedback · Injuries don't have to be a downward spiral; you can learn from them and come out stronger than before.  Thanks so much for tuning in this week. We hope today's topic acts as a light at the end of the tunnel for all injured runners out there. Don't give up, don't buy into the BS, have faith in yourself, your body! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep learning!  

Welcome to the #RunPainFree podcast! In today's episode, Coach Jessica Marie Rose Leggio debunks the rampant hogwash on familiar running form cues. Stay on your toes, they say, do the pose method says one camp, keep your elbows locked in says another. You've all heard it, yet you're all injured. So Coach Jessica sets the record straight before dropping the mic and walking off the podcast. Yes, this run form nonsense grinds her gears. Here's why…   Thinking about how you run will not improve your running form. Your body is only going to move with its ability to do so.    "The minute you think with your brain, that you can actually tell your body how to move, you already have an injury."   If you don't have a functional movement pattern, if you lack function somewhere and you're overcompensating somewhere else, you're going to have a problem. And your brain has nothing to say about it.   Distance running is a sport.  Get this in your heads, people; distance running is a sport in its own right. But unlike many endurance sports, the only piece of equipment you have to work with is a shoe. Without going down a rabbit hole on stability sneakers, it's your foot that is more important than your shoe. So don't spend hours deciding what the next running gear you need to get to perform better. That's the beauty of running; it's the great leveler for all athletes; that why you see runners from Kalenji winning the Berlin Marathon, not the Tour De France. Seriously, invest in yourself, in your body. As a runner, your body is a tool. Just like a chef sharpens their knives before service, you need to tune up your body for the act of running.    With that context provided, now forget everything you have ever heard about how to run.  Take away lesson Your body knows how to run. Don't other think it, and don't start changing your form because your run buddies tell you to run on your toes. The easiest way to get injured is by forcibly changing the way you run. Keep it easy, breezy, and natural.   TIMESTAMPS 01:00 – Distance running is a sport  03:26 – Your back story matters 06:43 – Running is a basic human movement 08:43 – Don't overthink it, just run 15-22 – Is your Run Coach specialized in long-distance running?  19:13 – The importance of entire foot function 28:59 – A note on 'over-striding.' KEY LEARNING POINTS · Your body knows how to run, so don't get your mind involved · Stability sneakers will wreck your run form by locking you up from your ankle to your hip · Run coaches that get you to do speed works and butt kicks are trained in track and field, not long-distance running. Avoid them and find an actual long-distance run coach.

Welcome to the #RunPainFree podcast. Today, Coach Jessica Marie Rose is talking about all things programming. She discusses: Why tailored programs are crucial, Why catch-all programs are a recipe for disaster, The dangers of hack coaches, amongst other topics. Listen up, runners, Coach Jessica in fine form, telling it like it is.  Long-distance isn't a walk in the park. Long-distance running is demanding. Are you crazy enough to question that? Yeah, you are asking it, aren't you? Ok, get off your phone and knock out a marathon for us and get on with your day. Tell us how that goes. You've got no chance in hell doing anything long distance if you haven't trained and conditioned your body for it. Oh, right. You are a born-again, born-to-run runner. Ok then. Lace up your cute little shoes, or go barefoot even. Make sure your color combination matches whatever season you are in, and you have your pre-prepared inspirational message for social media.  Do you seriously think a couple of Instagram posts and Strava kudos points are going to protect you from injury? Please, just a little history lesson, the first marathon runner, that guy who ran from Marathon to Athens, Pheidippides, literally, and we mean literally, died. That's why the race ends at 26.2.  Ok, you get the point on with the show.

Welcome to the #RunPainFree Podcast. Today, Coach Jessica Marie Rose Leggio talks with Scott Douglas, author of The Athlete's Guide to CBD. They discuss what CBD is, what it's not, what to look out for, and how it actually may benefit you as a runner.  Bio: Scott Douglas is a contributing writer for Runner's World and the author/co-author of several books, including Running Is My Therapy, The Athlete's Guide to CBD, Advanced Marathoning, and the New York Times bestsellers 26 Marathons and Meb for Mortals.  Difference between CBD and THC. The first point we need to address is CBD being confused with marijuana. Yes, both CBD and THC are compounds found in cannabis plants, yet they have very different effects on the human body. From a technical classification point, a cannabis plant that has less than 0.3% THC is considered hemp.  Sports Biomechanics Expert publishes simple strategies to run without pain or discomfort MOST billion-dollar shoe companies don't want you to know...  

Welcome once again to the #RunPainFree podcast. Today, Coach Jessica Marie Rose Leggio gives you the low down on your IT Band. If you thought it was just at the side of your quads and you could stretch it out, listen up, rascal – you've got a lot to learn!  HERE'S WHERE YOUR IT BAND IS… Your IT band starts just below your knee. Place your hand beneath the back of your knee and grab it. Where your thumb rests is a tiny bone that protrudes out. That, my friend, is where your IT band inserts in your tibia. The IT Band goes from your knee up the outside of your quad and hamstring and then up to your hip before fanning out and covering 80% of each glute. It then crosses your lumbar, your T-spine, and attaches to your opposite shoulder. In sum, it covers the majority of your body.  Why your IT band is super important as a runner. Your IT Band dictates your ability to move like a human being. As we keep hammering at #RunPainFree, running is an essential human function (aka walking) with velocity to the extreme.  The IT Band's job is to see if your body is moving in dysfunction. If you are moving in some freak-a-saurus sort of way, it's going to lock you up. That's its job, to lock you up and save you from yourself.  DO YOU EVEN FOAM ROLL?  Runner's in the know foam roll. Runners who think they are in the know only foam roll their legs. But let's set the record straight, them runners are damn fools; that isn't how fascia works!  Fascia is all over your body. It's what connects our bones, our joints, and our muscles together. It holds us together as human beings, hence the term connective tissue. The IT band is also the densest section of fascia on your body. When you only foam roll a portion of fascia, the parts you ignored get worse. If you are foam rolling and not going right up to the joint, you are in for some problems.  Here's why: wherever the joint is, the fascia gets taught. Why, you may ask? Simply put, the fascia's job is to restrict your joint from moving improperly. To get to the root cause of your injury, you have to foam-roll everything. When you do this, you'll know where your body is in pain, where it's not, where it's knotted, where it's smooth, where you didn't realize you had aches or pains. That's why foam rolling is the gateway to understanding your body. When you have sticky-stuck joints, your fascia gets tauter to protect you from moving. Now that you've heard the explanation, are you surprised you are in pain? Are you surprised when we say you need to listen to your body and stop moving in that funky way! Where not saying fly James Brown funky, where saying fly-infested garbage funky! If you push through the pain, take Advil, get braces, get shots, get all that business, you, my friend, have taken a one-way ticket to the hurt locker. The only person who can let you is you, but you've got to work it.  Sidebar: We have an episode on shortcomings of quick fixes to manage injury pain: How to overcome your fear of getting injured.  That pain was merely your body giving you feedback that you have a dysfunctional movement pattern and you need to address it. If you push through it, the hurt locker walls will only close in on your further and further.  But the good news is, it doesn't have to be this way. You can reset your dysfunctional movement pattern by releasing restrictions at that joint. You're probably thinking, OK, foam rolling, but what else? Good question, but that takes an expert to solve. Our catch-all advice via the podcast is simply foam roll everything.  But our hot tip with your IT band is to take your time foam rolling. In the beginning, it's going to hurt because you're loosening up the restriction on a fundamental mobility structure. Whenever you release your funky dysfunctional muscles, it's going to hurt. It's going to be sore. But just like a kidney stone, the pain will soon pass.  Sidebar: Hit up #RunPainFree to get a free consultation from an expert who can identify the root cause of your injury! THE IMPORTANCE OF RUNNER'S TORQUE. As we established throughout our podcast episodes, most runner's talk is nonsense. Be it a new shoe, fad diets, or killer workouts, But runner's torque, on the other hand, is the bee's knees. Why? Because your right knee is directly connected to your left shoulder, and your left knee is directly related to your right shoulder via the IT band.  If you see somebody running without torque, aka the stiff Frankenstein runners, that is a clear sign of a local IT band across their T-spine. When you run without moving and twisting your upper body, you create dysfunctional hips. When the upper body isn't moving, while the hips are, you create torn hip labarums.  YOUR IT BAND IS CRUCIAL FOR YOUR POWER AS A RUNNER. The power of a runner is in the arch of their foot and their torque. If you don't have those two things, that's indicative that something is going awry.  When you're restricted at the lower part of your IT band, your push-off is as limp as overcooked spaghetti – you want it al-dente! If you have a lame push-off, you're not using your foot, and you're deconditioning the power in your arch, which (god forbid) coupled with a stability sneaker disallows your foot to move, limiting ankle flexion and extension.  THE CONNECTION BETWEEN YOUR IT BAND AND YOUR HIPS. The IT Band's most fibrous point is where it crosses the hips, and guess where your hips are; it's below your butt. Yeah, newsflash: Your hip joint is below your butt. When you stand up and put your hands on your hips, that isn't your hips; it's your iliac crest.  Your hips and your back are the two most important structures in your body in terms of mobility. Do you think it is a coincidence that your IT band is extremely fibrous in those areas? No, as we stated earlier, it is there to protect those structures! KNEE PAIN AND YOUR IT BAND. Knee pain is the first sign that there's a bigger problem at play. But rest assured, it's the easiest thing to fix and the fastest way to identify the root cause of your injury. But the caveat is, if you don't jump on it quickly wise, it's also the fastest way to get a nasty injury. Knee pain and shin splints go together like two peas in a pod. Why? They result from you not extending your stride because your IT band has restricted your knee to hip function. Consequently, your glute won't fire. When your glute isn't firing, the hamstring does the glute's job and acts as a stabilizing muscle. Sounds good; your hamstring is taking one for the team. But guess what, when the hamstring doesn't do its job of extending, it results in many problems.  ACHILLES AND HAMSTRING PROBLEMS Your Achilles goes way up to your booty, right beneath your glutes. So if anything is wrong up there, the muscular representation of hip dysfunction is hamstring problems. When your hamstring is in dysfunction, your IT Band puts it spidey-senses to work and restricts your movement. So then you find yourself in a whole new world of trouble.  We are going to bullet point Coach Jessica's comment here (because there's a lot, and it is all useful) IT band and hamstring dysfunction can lead to: ·     short striding ·     toe striking ·     shin splint ·     tight calves ·     knee pain ·     overdeveloped quads ·     pelvic tilt ·     lower back pain ·     tight psoas ·     groin pain ·     restricted hips This smorgasbord of injuries is all because of your poor neglected IT band. Learn to respect it, and thank it for protecting you from yourself. Once you release your IT band and you get the proper muscles firing, you are on the path to running pain-free.  TAKE AWAY LESSON You can't stretch out tissue. If anybody told you to stretch out your IT Band, please walk away and never see that person again. The tissue is tension and needs to be pressed out. And muscle is "tightness," and it needs to be stretched out. Foam rolling is the gateway to allowing your muscles and joints to start to move and tell you what they can or can't do. When you address that, you can condition a new mobility pattern.  There's a rhythmic dance the body does underneath those cute run outfits you put on each run, and you should pay more attention to that than your color combinations.  TIMESTAMPS 01:12 Here's where your IT Band is… 03:32 Do you even foam roll?  10:14 The Importance of runner's torque 12:41 Your IT band is crucial for your power as a runner 14:17 The connection between your IT Band and your hips 20:00 Knee pain and your IT band 24:47 Take away lesson KEY LEARNING POINTS ·     Your IT band's job is to protect you from moving dysfunctionally. If your IT band is jacked, you are will likely encounter many more injuries ·     Your IT band starts at the back of your knee and ends on the opposite shoulder; it is not just on your outer quads! ·     You can't stretch your IT band; you need to foam roll it! MENTIONED LINKS Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Recover From Injury: https://www.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/ Podcast: How to overcome your free of getting injured.  Thanks so much for tuning in this week. We hope the nuggets of information help you deepen your understanding of your IT band's function and the intricate role it plays in allowing you to run! Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep learning!

Welcome to the #RunPainFree Podcast! In today's episode, Coach Jessica Marie Rose Leggio speaks with leading elite sport sleep coach Nick Littlehales. It sounds like a unique professional title, well, that's because he invented it!  Nick's career spans over 20 years. He has been a true innovator in bridging the divide between sleep science and creating actionable steps that athletes can implement to improve their rest and recovery. He is also the author of the international bestselling book "Sleep: The Myth of 8 hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind." In this episode, he shares his knowledge and techniques underpinning his R90 Technique to increase your rest and performance. If you have been basing your recovery on the adage of getting eight hours every night, this episode is going to give you something to sleep on.  Step 1: Circadian rhythms  The first thing you need to do to improve your sleep is developing your understanding of circadian rhythms. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. Like animals and plants, we humans (yes, it turns out we are animals after all!) also respond to changes in daylight.  Our melatonin increases in darkness and is suppressed in daylight, whereas serotonin rises during the daytime. Melatonin is most known for its role as a sleep hormone, and serotonin is the "feel good" hormone.  So, in the world of COVID lockdowns, make sure you get outdoors every day; it will do more for you than slamming another coffee. In the evening, getting off your phone and computer and avoiding blue light will help you sleep.  Step 2: Chronotypes.  Chronotypes relate to your natural inclination to sleep at a particular time. Optimizing your approach to sleep relates to understanding your chronotype. So, the question is, are you an early bird or a night owl?  While you can't deliberately change your chronotype, it is good to be aware of your pattern and know that it shifts over your lifetime. That's why that lazy teenager who can't get out of bed in the morning ends up waking up at the crack of dawn in their 80s. If you want to achieve prime performance, base your sleep on your body's natural rhythm.  Step 3: Think about sleep in cycles rather than hours. Alert! This information is the golden nugget of Nick's R90 Technique.  Start thinking about your sleep in terms of the number of cycles throughout the week instead of just getting eight hours a night. If you don't achieve optimum sleep one night, that okay; like one day rolls into the other, you too can move your recovery into the next.  The eight hours a night idea is an outcome of the modern world. Before that, humans slept several times throughout 24 hours or were polyphasic sleepers rather than monophasic.  On any day, you want to aim to hit five 90 minute cycles. Your sleep cycle includes: dosing off, light sleep, deep sleep, and REM – you need all of these to gain the restorative powers of sleep.  How you split that up can be determined by you. If you are someone who crashes mid-afternoon, take that nap, it all counts. Nick's book highlights that naps are magical for your wellbeing. But the key is to hit 90 minutes, as this completes an entire sleep cycle.  Step 4: Pre and post-sleep routines. To aid your ability to dose off into neverland and hit the day running, Nick emphasizes the importance of pre and post-sleep routines. You are developing a standard time to go to bed, and waking up will help in this regard. But don't beat yourself up if you have a sleep-in after a long week; you're human after all.  Pre-sleep routines may include: Getting off your phone. Lowering the temperature in your bedroom. Dimming the lights. Writing down your to-do list for the next day. Post-sleep routines can include: avoiding technology, aka don't look at your phone first thing and freak out over a work email because your cortisol levels are already high enough in the morning. Instead, do some light exercise and a brief mental challenge such as reading the news, sudoku, or a podcast.   Step 5: Balanced activity and recovery. Recovery doesn't just mean you should be sleeping or doing nothing. Throughout the day, you will have periods of intense physical and mental activity. So it is important to incorporate rest throughout the day. As Nick highlights, it's a simple as, 'pointing your brain in a different direction, and visualizing something different." Nick discusses how looking at the horizon on the sea can be restorative. But if you don't have that option available, getting up from your computer and gazing out your window will also do the trick.  Step 6: Environment. Improving your sleep environment is far more helpful than tracking your hours of sleep. Ideally, you want to create your bedroom in a way that is only associated with rest. Okay, we know what you are thinking; there are exceptions; you are human after all. Aim to minimize bright lights and leave your phone outside your bedroom.  Step 7: Products. People trying to improve their sleep quality typically reach for a product; Whether it be a new mattress, eye masks, a sleep tracker, white noise machines, or blue lights. Nick deliberately puts products in the final position in his R90 Technique; while helpful, they have the most negligible impact overall. If you are in the market of replacing your mattress, Nick says the key is to have a bed that adequately supports your neck, hips, and spine while sleeping in the fetal position. His website has further information on selecting a suitable mattress.  Take away lesson. Sleep should be considered an intrinsic part of the way you approach running. Running is intensive, and as you ramp up miles, you also need to ramp up your recovery. Performance gains won't just occur as a result of pushing harder during your training. A massive chunk of your performance relates to the way you approach to sleep and recovery. Particularly for our marathoners, if you have done a long run on the weekend, factor in having a nap afterward; you've earned it.  TIMESTAMPS 00:32 ­– Introduction and biography 02:37 ­– Nick's unlikely career journey  16:09 – How Nick developed the R90 sleep technique 19:17 – Five 90 minute cycles vs. 8 hours sleep per day 22:21 – Circadian rhythms and chronotypes 25:34 – Shortcomings of sleep products  KEY LEARNING POINTS Aim to achieve five 90 minute cycles a day instead of 8 hours per night Napping has a powerful effect on your recovery, memory, performance, and overall mood Develop pre and post-sleep routines Optimize your sleeping environment by eliminating bright light LINKS MENTIONED Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/ Get a copy of Nick Littlehale's book, Sleep: The Myth of 8 hours the power of Naps and the New Plan to Recharge Your Body and Mind: https://www.sportsleepcoach.com/collections/sleep-by-nick-littlehales/products/sleep-by-nick-littlehales. Thanks so much for tuning in this week! It was great to have Nick on the show and share his knowledge on optimizing sleep for athletes. We know sleep is something people often struggle with, but we hope that Nick's practical advice helps you get a good night's rest so you can hit the day running! Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep dreaming!

Welcome to the #RunPainFree podcast. Today, Coach Jessica Marie Rose Leggio chats with Little Billy about one of the most common problems runners face – knee pain after running. If you've just rolled in from a run, get yourself a glass of water, your foam roller, and listen up. Coach Jessica is going to tell you straight.  Hey Coach, I have knee pain after running.  Oh, Little Billy, so much to learn.  The first thing you need to realize is that knee pain is not an injury. Your knees are fine. The pain has nothing to do with your knees.  Sidebar: In 2011, Coach Jessica Marie Rose Leggio published an E-book on this very topic: Correcting Knee Pain: Find the root of your knee pain!  Well, they are fine when I put on a knee brace.  Please, step away from the knee braces!  So many runners use knee braces, running compression sleeves and get shots in their knees. Or they take Advil pre and post-run to mask the pain. To add insult to injury, despite all my PSA's, most runners are still lacing up their stability sneakers every time they go running.  None of this stuff works.  Sidebar: Yes, we have an entire episode on how to Protect Yourself From the Stability Shoe Scam When you're getting knee pain after running, embrace it in terms of feedback. Don't smother your knee with a brace; locking up joints is never a good move. Remember, the pain you are experiencing in your knee is from somewhere else. You should not be persevering through the pain with quick fixes like a knee brace. You need to address the root cause, so it stops.  So what's the root cause? Let me guess, my hips?  Yes, damn straight, it's your hips that are in dysfunction! The reason why is complex, so here is some quick advice… Foam roll! Foam roll! Foam roll! Foam rolling will alleviate your knee pain after running almost instantly. If foam rolling doesn't make the pain go, you are likely not foam rolling correctly.  Sidebar: #RunPainFreenow.com offers free consultations with Jessica on how to foam roll. She will give a one-on-one session and teach you the fundamentals of how to foam roll properly.  If you foam roll and the pain comes back, that is the feedback that something more serious is going on. Consider it your wake-up call; you've got to go to it like a bull to a red flag! Ok, but why do my hip problems show up in my knees?  Hey kiddo, you're all right – you're learning, asking the right questions, maybe one day you will run pain-free. I digress… Your knees are the fastest, easiest way for your body to express to you there's a problem further up the chain. Likewise, shin splints are also one of the first signs of a problem at your hips.  So, why do I only have knee pain after running?  Really, come on, Little Billy, you know this one. No, the answer isn't on the ceiling.  Most runners won't experience knee pain mid-run because running generates blood flow. When you stop, your blood flow goes back to homeostasis or a balanced state. So that's why you start to feel knee pain after running. And that's why foam rolling should be a part of your life.  –     Why?  –     Because it generates blood flow.  –     ­You want me to foam roll?  –     I told you at the top of this piece to grab your foam roller!  If you're not foam rolling as a runner, you really should stop running. Just hang up your shoes and do a basic workout. Running is not a workout; running is a sport that you need to train for. No, that doesn't mean just doing recovery runs between your tempo runs and long runs; we are talking about conditioning exercises. Sidebar: Curious about how to look after your hips? Check out our episode: Secrets of a Healthy Hip Am I dysfunctional?  Look, little Billy, you'll be ok. But yes, you are. Hey, don't take it so bad! Almost everyone has some form of dysfunction in their body. In modern life, sitting in office chairs during the day and on couches in the evening doesn't do anybody favors.  You don't feel these problems until you start using your entire body and nothing uses your whole body like running. Long-distance running requires your body to work as a unit for hours at a time. When something isn't working, it's going to show up. But if you get on to your knee pain early, you can prevent incurring a significant injury. Consider your knee pain like a status update from your body. It's saying, 'hey little Billy, can you just fix me really quick because I like this whole running thing.'  If you've had knee pain from the day you started running, then you've had this problem even before you started running.  But why can't I wear my knee braces? Didn't we go through this already?  Ok. Wherever you put a brace on your body, your subsequent injury will be at the next joint up. For example, if you put on an ankle brace, you'll get a knee injury. If you put on a knee brace, you will get a hip injury. With a bandage or a brace on your knee, you lock up the knee. Now the ankle and the hip have to work even more because there's a knee joint restriction. Yet, your ankle and your hips were the problems, to begin with! You might be thinking, how do I know about your ankle niggle. Well, that's because your hips and ankles are synonymous in terms of movement.  If your hips and ankles are not moving correctly, your knee is also going to flare up because it is in the leg's midline, which is the most vulnerable spot of the leg.  When you lock up your joints with these bands, bandages, stability shoes or braces, or whatever else, you are gagging your body's inbuilt feedback mechanism. It's like duct taping your body to drown out its screams while you torture it running.  See your knee pain as a red flag and work out what you need to do to address the dysfunction in your hips.  But all the runners I know have some pain from running?  Sorry, Billy, that is not normal. You can push yourself and challenge yourself, but that is not pain. Fatigue pain caused by running and injury pain are worlds apart – so don't confuse the two. This idea is why many people get injured because they don't separate the two.  So how do I figure out what's going on?  Take notes of how you're feeling after every run. To be specific, if you felt a minor niggle somewhere, write it down. If you feel fine or sluggish, write it down. Add details like the type of course, distance, and time. Over time, you'll be able to go back and look at your calendar, and you'll be able to start mapping your own body and figuring out why that pain is happening. Bottom line: If you listen to your body and figure out the root cause of your aches and pains, you will prevent an injury. And isn't that the best type of correction? Injury prevention. Takeaway lesson.  Knee pain after running is the first red flag you'll ever get with running. Your first point of action should be to start foam rolling pre and post-run. If you're foam rolling and not feeling better afterward, contact us for an online consultation. They're complimentary. We can figure out exactly what's going on with your body, and we will teach you how to foam roll properly. If foam rolling doesn't solve your knee pain, it is a sign that you have a bigger problem at your hips. TIMESTAMPS 01:18 – Intro 02:27 – Why you should avoid knee braces 5:08 – So what's the root cause? Let me guess, my hips?  08:40 – So, Why do I only have knee pain after running? 10:50 – Am I dysfunctional?  17:41 – But all the runners I know have some pain from running? 20:15 – How do I figure out what's going on? 21:50 – Takeaway lesson  KEY LEARNING POINTS –     The root cause of your knee pain is hip dysfunction –     Start foam rolling pre and post-run to generate blood flow –     Avoid braces, bandages, and stability shoes –     Start introducing conditioning exercises for your hips MENTIONED LINKS Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com How Sport Braces, Cortisone Shots, and KT-Tape Hurt Runners and  Marathoners: https://www.runpainfreepodcast.com/blog/how-sport-braces-cortisone-shots-amp-kt-tape-hurt-runners-amp-marathoners Secrets of a Healthy Hip: https://www.runpainfreepodcast.com/blog/secrets-of-a-healthy-hip Thanks so much for tuning in this week. I hope this helps you unravel the mystery of where your knee pain is coming from.  Have some feedback you'd like to share? Did you like the cameo by our new fictitious guest Little Billy? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep learning!

Welcome to the #RunPainFree podcast! Today, Coach Jessica Marie Rose Leggio gives you a how-to guide on trusting your body again after getting injured. She serves it up the only way she knows how, with tough love. Enjoy! Are you running scared? It is all too common for people who have encountered an injury to be very trepidacious when they start to run again. That's ok; it's natural to feel that way. You're injured; you know what it is like to try to get through daily life with a running-related injury. In sum, it sucks. So you need to learn from it and do things differently.  Unfortunately, people trying to avoid getting injured reach for a whole range of commercial "solutions." Be it a new pair of shoes, braces, tape, compression shorts, or worst of all, advice from an Instagram certified coach with a great marketing team. Unfortunately, all these things are band-aid solutions and will ultimately end up hurting you. Sorry, that just how it is.  "You have all the tools you need in your body to run without injury pain. Leaning on the billion dollar industry is what is going hurt you." The #RunPainFree verdict: Stop looking for love in all the wrong places. If you want to run injury-free, you need to start looking inside.  Pain is feedback We've said it before, and we are going to hammer it home again, not all pain is harmful, but all pain is feedback from your body.  If you don't listen to this feedback and instead slam a couple of Advil's, or slap on a brace to get you through your run, you will injure yourself.  If you want to run for life, you can't be running in pain every time you step out the door. Don't be a fool; stop reaching for the quick fixes; you need to get your house in order and start building your foundations.  RunPainFree related podcast: Especially for Runners Who Live in Pain  Difference Between Pain And An Injury As an athlete, you are going to feel aches, niggles, and zingers. Running is a total body sport that requires your organs and muscles to perform consistently for hours. Running is demanding, so it's natural to feel soreness as your body recovers and adapts to increased training loads. But these training-related aches and pains should never become an actual injury.  Schedule Your Consultation With Jessica Today Despite what you likely have read, it is when you can no longer run because the pain becomes too much that you are injured. Everything up to that point is a red-flag of an injury on the horizon.  However, the silver lining is that everything is fixable, as long as you overcome your fear by putting in the work. Losing trust in your body Once you are injured, your fear becomes heightened because you are in protection mode. But if you lose trust in your body, everything goes downhill. That's why you see those Frankenstein runners held together by bandages, stability sneakers, orthotics, and braces. They are placing their trust on external fixes rather than trusting their body.   "I can fix anything, but the biggest thing I will give back to an athlete is trust in their body."  You need to give your body a foundation to grow. If your foundation cracks, it doesn't matter what you strap to your body; it will never operate correctly.  The problem with external solutions is you never address the core of your injury.  And boom! You are going to encounter even more questions as your body stops working as a rhythmic unit. Some muscles will be over-developing, while others are underdeveloped, and then hey presto, you have dysfunctional joints.  Sidebar: #RunPainFree Academy has a Top 10 Running Injuries Program. It talks you through what causes injuries and how to correct them. But most importantly, it teaches you to identify the red flags so you can address any problem before they become an injury.  Are you even injured? We're not saying you are not in pain, but you often think an injury is just a red flag for potential harm. For example, shin splints are not an actual injury. Shin splints are a red flag that your hips are in dysfunction.  It would be best if you started doing conditioning work once you identify a red flag. Things like shin splints, plantar fasciitis, achilleas tendonitis, hamstring pain, and IT-Band twinges are all just red flags that your hips are about to blow if you continue with whatever the hell you have been doing. Bottom line: You should be asking actual professionals in injury prevention and conditioning for running on how to address these red flags.  ​Schedule Your Consultation With Jessica Today Every time you foam roll, your body tells you what's neglected and where there is tension.  "What you will learn from your body in a basic foam rolling session is mind blowing." Bottom line: Everybody hurts, sometimes. Please, light some candles, put on REM, do some foam rolling and start the healing process.  Fear Creates Injury Fear can be that powerful that it creates injuries in and of itself. If you are making decisions based on fear, you have to take a step back and figure out what you fear. You could have nothing wrong with you, but you end up injured because you are running scared. "The #RunPainFree mantra is that we swap fear for knowledge." Knowledge is the antidote for fear. As a runner, you should build your understanding of how your body works and how to train, condition, and recover. It would help if you also asked yourself the profound question of what is causing you fear.  #RunPainFree has an episode dedicated to the mental side of running: Mental Training with a Sports Psychologist When you start to understand your own body, then you can run without fear. Every day you will run with a little bit more trust. There's no more significant thing for an injured runner than regaining trust in your body.  Toeing up at a start and taking your first step in fear of everything ahead of you is no way to run. You want to be that runner that is so in tune with themselves that the act of running becomes automatic because everything is firing the way it should. When you get to that point, your fear of pain dissipates, and in its place, you'll start to enjoy your runs again. You'll hear the birds soak up the blue skies – all that good stuff.  Ultimately running is something personal. Reclaim your run experience – remember, it's an individual sport, so you need to focus on yourself.  Take away lesson Start shredding all those external band-aid fixes and start working on you.  If you are running in fear of being injured again, then lean on the word trust. Trust your body. Don't feed it junk; feed it knowledge, and it will respond to its nourishment like a flower in full bloom.  Ok, we ain't that cheesy at #RunPainFree. Also, get your butt foam rolling, get conditioning, and learn how your body works. Otherwise, you are going to be in the weeds for a while.  TIMESTAMPS: 06:55 –   Pain is feedback 11:30 –  Losing trust in your body 16:17­ – Foam roll and listen to your body 27:36 – Take away lesson KEY LEARNING POINTS Do the reading and learn what is going on with your body. Get a professional if you can't figure it out. Start adding conditioning and injury correction work into your training regime. Stop, drop and foam roll! MENTIONED LINKS Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com Mental training with a Sports Psychologist: https://www.runpainfreepodcast.com/blog/-mental-training-with-a-sports-psychologist- How Sport Braces, Cortisone Shots, and KT-Tape Hurt Runners and Marathoners: https://www.runpainfreepodcast.com/blog/how-sport-braces-cortisone-shots-amp-kt-tape-hurt-runners-amp-marathoners Thanks so much for tuning in this week. I hope this helps you get on swap fear for knowledge so you can get out there and do what you love!  Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep learning!

Welcome to the #RunPainFree podcast! Today Coach Jessica Marie Rose Leggio aims for the rising popularity of massage therapy guns and how they may cause injuries. Her counter-narrative shoots down the marketing claims and offers up some tools and advice that will aid your recovery without the risk of injury. A power tool dressed up as a therapy device. The new therapy guns are a result of DIY approaches to localized tissue therapy. Using a car buffer with a foam pad gained popularity, particularly amongst weight lifters and cross-fitters, to provide myofascial release pre and post-workout. "I literally lost my mind when I saw them starting to take off in gyms here in New York City. It was ridiculous." Using these DIY tools or modern massage guns, such as the Theragun, have a high risk of injury. As the name 'power tool' implies, much power comes out, often too much for your body. Also, the vibration limits your ability to get feedback on how deep you are going.  Bottom line: Massage guns were invented in bro science labs. Please, leave your power tools for home DIY, and don't you even think about using your staple gun for DIY acupuncture! Get a trained professional While therapy guns are targeted at-home use, they should be used by a trained professional. The danger of using them without the education and training is you are at a high risk of injury. The most common problem is using a massage gun may feel good at the moment. However, you won't be aware of how deep you are penetrating your body. When you overuse these tools, they can bruise the muscle. Your muscle is exceptionally dense, and a bruise creates a deep pain that will take at least three months to recover from. And remember, the only reason you are using a massage gun is to speed up recovery, not delay it! RunPainFree's approach: A power tool can't replace the power of the hands. The best muscle release occurs by feeling the knots and tension in the muscles. The person's body provides the therapist guidance and feedback about where and how much myofascial release needs to be performed. No new gimmick hitting the market will replace a trained professional.  Don't jump the gun with the latest fad; start foam rolling. If you are not foam rolling or don't know how to foam roll, don't even think about getting a massage gun. Please, step away from the massage gun.  Foam rolling will teach you where your pockets of pain are and what areas of your body you need to attend to. It's also going to teach you that the underlying problem that causes you pain isn't where you feel it. How to foam roll You need to foam roll from joint to joint. For example, if you finish two inches short on your hamstrings, that part of your fascia that you didn't roll is going to be extremely tight. But herein lies the beauty of foam rolling. It is relatively easy to foam roll your entire body. You can foam roll your whole body. At the same time, the massage gun is very directed and specific. In terms of massaging your entire body, it's about as complex and effective as putting sun cream on your own back. You may use a lacrosse ball or a golf ball in a situation where you may have an extremely tight muscle. However, you must lead and finish with the foam roller, so you don't miss any areas. "There's a lot of things on the market that are invasive and people don't realize actually cause more harm than good." A massage gun gives you little punches; you're not pressing into it like a foam roller. This action is something that is penetrating and punching your body. It is not the same thing as a lacrosse ball or a foam roller because it's an automated machine.  RunPainFree's verdict: Always lean on the side of preventing injuries. Why add a tool into your recovery regimen if it may cause harm? A crash course on the fascia and why you need total body foam rolling Fascia is all over your body. For example, the fascia on the outside of your right leg runs up to your opposite left shoulder. This whole fascia chain needs to have the tension released, not just where you feel your tight spot. For example, if you use the massage gun on your right thigh, you'll potentially create a whole suite of problems anywhere and everywhere from your thigh to your shoulder. You need to release the tension throughout your body: your hip, your glute, across your back, up to your spine, and into the opposite shoulder. That isn't easy to do with a massage gun that has a very focused point for releasing muscle tension. But it is easy with a foam roller, hence why we keep recommending them in every #RunPainFree podcast! Takeaway lesson If you want to improve the recovery of your muscles post-run, start foam rolling. You will understand your body better as you will feel what you are doing. Once you have mastered the art of foam rolling, you can introduce a golf ball or a Lacrosse ball for, particularly tight spots. We know people often don't foam roll because it is uncomfortable, but that's precisely why you need to do it – it's feedback from your body. For those who have read the article but will try a massage gun… Start foam rolling first! Okay, surprised we said that? But you need to feel the feedback you get when rolling out the tight fascia. Then you can go to a professional trained in using a massage gun, as this will minimize potential injury. In doing so, you will understand that it was relatively painless despite the massage gun's power during the session. And herein lies the lesson. There are no shortcuts in running, and there are no shortcuts in your recovery. It is way too easy to go from facia release to muscle bruising when playing with high-powered massage guns. So please, stick to foam rolling or get a sports massage. TIMESTAMPS 0:56 – A power tool dressed up as therapy 06:45 ­– Don't jump the gun; start foam rolling 14:21 – A crash course on fascia KEY LEARNING POINTS The current day massage guns result from DIY massage therapy hacks coming out of gyms, not scientific studies. The danger of massage guns is you don't feel how deep you are going, and you may bruise a muscle, which takes months to recover from. Foam roll! Foam roll! Foam roll! Foam roll your entire body while avoiding your joints. For particularly tight spots, you can add in lacrosse or golf balls. LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com How to recover from an injury and progress your running (at the same time) https://www.runpainfreepodcast.com/blog/how-to-recover-from-an-injury-and-progress-your-running-at-the-same-time Thanks so much for tuning in this week. We'd love to hear your experience, what you learned,  what you felt; we want that feedback. Our goal is to give you the knowledge, without sounding like a textbook,  so you can absorb the information and be a killer athlete that runs injury-free.  If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep foam rolling!

The mental health benefits of running are numerous, yet talking directly about depression is often pushed to the side in running circles. But that's not how #RunPainFree rolls. In today's episode, Coach Jessica Marie Rose Leggio shines a spotlight on award-winning author Nita Sweeney. She shares her intimate story on how depression affected her and how running brought her to a better place. Nita's story is harrowing, authentic, relatable, and we hope everyone out there can glean a lesson or two from Nita's words of wisdom.  #RunPainFree: Our obligatory question: What is your running story?  Nita Sweeney: I'd had an awful year where a whole bunch of people died, to the point that I was not just glued to the sofa; I was almost under it. I have chronic depression, bipolar and bipolar two, which often manifests as depression. So, I was on the sofa, scrolling through social media, and saw a post from a high school friend. She was following a running plan. She said, 'call me crazy, but this running is getting to be fun.' My immediate thought was, you have got to be joking! So, I followed her progress as her post had planted a seed in the back of my mind. I went to the website, and it said as a starting point, do 60 seconds of jogging. I'd tried many things, and my friend posted her progress, so I thought, why not?  I was terrified people would laugh at me, so I decided to take our dog for my first run so the neighbors would think I was exercising him. I took a digital microwave timer and headed to a hidden ravine, and jogged for 60 seconds. To my surprise, I didn't die! I'd run earlier in my life, but it was just sprinting to lose weight. There was no joy in it; there was no peace, there was no sense of accomplishment. It was just how many calories did I burn? Starting running wasn't a heroic act; it was a mere act of desperation. I was just at the end of my proverbial rope, and I was at a place where I had to do something, or I was going to end up back in the psych ward.   #RunPainFree: We all have negative self-talk and insecurities. Whether someone admits to it outwardly is irrelevant. The only person you have to admit it to truly is yourself.  When did you realize it was more than just negative self-talk?  Nita Sweeney: I'd practiced law for about ten years. I was proud of my work, but I found myself in a place where I couldn't do my job. I went to a psychologist, and she said to me, do you realize how hard you're treating yourself, how critically you're speaking to yourself. I knew that I was different from many people. But I didn't realize that it was possibly diagnoseable. She also told me that practicing law was the worst case of job fit she had seen in over 20 years. I was so out of touch with myself; I had this critical voice that said, 'if you were better, you'd really love this job.' My psych told me that type of thinking was toxic.  But taking up running wasn't the linear path of progress; it was more like whack-a-mole. The voice pops up, you hit it, and you think you've got it. But oh no, here it is over here and over here and here. Running, in the beginning, was just a new place for my depression to voice itself. It took time to deal with my negative self-talk when running. #RunPainFree: What tools did you use to discourage the wrong voices, or did a cheerful voice overshadow them eventually? Nita Sweeney: I was using Map My Run, and at the end of each session, it would ask me how I felt. I may have been slow, my form may not have been great, or my left ankle may have niggled, all that stuff. No matter how critical my thinking was that day, I would start the run journal with 'way to go Nita, good job!' At first, it felt kind of fake. But eventually, it carried over to the rest of my life, and especially on the run. In any new situation, at first, I get that critical voice. But eventually, I'll hear a whisper that says, 'sweetheart, don't be so hard on yourself. Honey, it's okay.' It's ever so quiet. But it's in the back corner of my mind, and so I have to listen for it.  #RunPainFree: Wow, it lends a lot to the power of journaling. And how just repeating that to yourself eventually becomes your positive self-talk. It's so powerful because we all are so used to it on the opposing side. In your book, you talk about how napping became a necessity with your depression. I found it interesting because there's a good amount of information that says napping is a sign that you're depressed. But it's not physical tiredness; it's emotional tiredness.  #RunPainFree: Can you talk from a mental health standpoint about what that did for you?  Nita Sweeney: When I came home from an outing to the grocery store, to a coffee house, to anything, I would have to lie down. And it just depended on the level of my depression at the time. So to have a day where I tried to take a nap and couldn't fall asleep, and then to realize that my brain wants me to go out for a run was unfathomable.  #RunPainFree: How important is it for someone with depression to have that one person with unwavering support? Nita Sweeney: For me, it was vital. I know that for single people, joining a group serves that purpose. I was lucky to have my husband Ed, so I didn't join a running group for quite a while. There are other reasons like anxiety, paranoia, and things like that. But I had Ed beside me.  Some people need running to be their own thing. They don't even want to talk about it that much. It's their mind time, their alone time, their planning time. They don't need races; they don't need training groups. They want to run, but that's not me. I've got to talk about it. I didn't tell Ed or anybody for at least a month that I was running. I had to convince myself that it might stick to feel comfortable just sharing that I was running. I was afraid that it would be like the mini trampoline in the basement and the art classes I took if I failed. Often the person that you're trying to protect is yourself. The reality was, I was trying to protect myself from disappointment. But becoming a runner has been anything but that.  TIMESTAMPS: 01:00 – Intro and Lisa's biography 02:51 – Nita's running story 11:53 – Realizing it was more than negative self-talk 14:13 – Tools to discourage negative voices 17:09 – Depressed naps vs. runners' naps 22:53: Importance of having supporters KEY LEARNING POINTS Running can be transformative for your mental health Baby steps are all it takes to reap the benefits of running Social support is hugely beneficial for running and mental health Journaling positive affirmations can transform your self-talk LINKS MENTIONED Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/rpf-bootcamp-optin1603391041910 Get a copy of Nita Sweeney's Book, Depression Hates a Moving Target: https://nitasweeney.com/. Thanks so much for tuning in this week! It was great to have Nita share her story. We know mental health can be taboo, but we hope that Nita's story shows that you are not alone and running can help.  Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Take care of yourself and keep running!

In today's episode, Coach Jessica Marie Rose Leggio speaks with Lisa Jhung about Simple Hacks To Love ❤️  Running

In today's episode, Coach Jessica Marie Rose Leggio aims at a rampant misconception in the running world. Despite what you may have heard on your group run, running more miles isn't going to make you a Boston qualifier. Sorry to burst your bubble, but #RunPainFree ain't a religion; it's a science – and there is so much more to consider.  I run all the time but "tank" on race day.  When you're running seven days a week, you are running yourself out. That 2.2 pounds of pressure per step builds muscle, so your body can't keep up, and you are exhausting your systems.  You will never find somebody overdoing their sport who doesn't end up injured. The proof is in the pudding. When you do this for six months training for a marathon, your body buckles by the time the race comes around. You hit the wall in a marathon not because you didn't have the appropriate gels; you hit the wall because you didn't prepare your body for it. All the miles in the world won't stop you from bonking if you don't have a strong foundation.  But I regularly go to the gym and workout. What's wrong with that?  When people think of doing a workout, they're thinking about hitting the gym and building strength. First up is the bench press, then working the guns, booty squats, swinging kettlebells, and smashing pull-ups – all that good stuff.  Yep, that's a workout, but is that sport-specific to running? Nope. Sorry, it just isn't. When are you going to have to lift your body weight above your head on a run? Unless you are David Goggins, that isn't something you need to train.  Running is not the workout?  This piece of advice is the golden nugget of this episode: You have to do sports-specific training as this will support the sport's action.  You do not run to run. Face it; it's a dumb idea. You don't see football players playing football games every day of the week to then play on Thursday, Saturday, and Sunday. So why would running be different?   If you're clocking your miles throughout the week, at that same pace, with that same sloppy stride, you are on the highway to injury.  So what is a long-distance-running workout?  Good question. I'm glad you asked. Firstly, no, it's not hitting the track and doing four hundred meter repeats; that's anaerobic interval training. You need to condition specific to the sport of long-distance running.  "By definition, athletic conditioning is to prepare the body to perform." Conditioning starts with addressing the basic mechanics that allow you to run. There is a range of motions that need to be in place before you sign up for a marathon or even a 5km around the park. Focus on building your mobility, particularly at your hips – most people with office jobs have weak hips that need to be conditioned for running.  But I used to play sports in high school?  Sorry, but you ain't no spring chicken anymore! All that "pencil-pushing" in your chair has made you soft. You probably could run 5 miles in your youth and not feel a thing. But those days are long gone. Like all things in life, as you age, you've got to apply your brains if you want to develop. The bottom line is that you have to train basic body mechanics and your muscular development if you're going to avoid hobbling home. Or spending days on the couch after your goal race.  Okay, I know nothing. What should I do?  At a basic level, find a running coach educated in anatomy, physiology, kinesiology, and pulmonary and cardiovascular systems training. It's a far cry from the Instagram-certified run coaches out there, but there are people, such as yours truly, who devote their lives to this.  These are the fundamentals of the #RunPainFree approach to strength conditioning and injury correction. We use sequencing and programming to build your body up to withstand the endurance required for long-distance running. With these elements in place, you can run without a problem.  If you just had an epiphany of how your injury came on straight after you did your highest mileage week – boom! There you go, there's your proof! You need to build an objective baseline and foundation before you start chasing lofting race goals.  Take away lesson Simply logging miles will only get you so far before an injury flare-up. Reassess how you're working out. Are you doing functional training? Are you training for your sport? Or are you just using your sport as the workout?  Hit up our back catalog of podcasts and apply the lessons on conditioning for running  Ditch your stability sneakers Sign up for free for the #RunPainFree Bootcamp and learn the fundamentals of running Get bespoke guidance at the #RunPainFree Academy Bottom line: If running is what you love to do, respect the sport and start doing the conditioning workouts! TIMESTAMPS 1:35 The difference between a workout and the sport 6:16 What to look for in a qualified trainer 12:05 Why just clocking miles is the highway to injury 26:53 Why you tank on race day.  30:05 Takeaway lesson KEY LEARNING POINTS Using running as your workout increases your chance of injury as you haven't built your foundation for functional movement Start adding athletic conditioning into your training regime  Introduce mobility exercises, mainly focus on your hips if you are an office worker LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com  #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/rpf-bootcamp-optin1603391041910 Thanks so much for tuning in this week. I hope this episode helps all runners reconsider the training regimen so they can run pain-free this year! Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running and keep conditioning!

In this episode, Coach Jessica Marie Rose Leggio tells you how to recover from an injury and progress you're running simultaneously. It's something most people think isn't possible, but it is at the heart of # RunPainFree's method. Listen up and learn why progressing your running is the only way out of injury. Is the pain even an injury? The first thing you need to do is identify if you have an injury. Sounds basic, right? Unfortunately, there is much confusion out there on what constitutes an injury. Injuries and pain are two different things. You can run a marathon without being injured, but it does not mean you will not hurt at some point. Running is taxing on the body, so you need to learn the difference between 'the burn' and 'the niggle’ compared to the flat-out injured pain.  Take shin splints, for example; this isn't an injury. Sure it hurts like hell, and it's a red flag you have an injury on the horizon, but shin splints themselves is not an injury. In reality, your dysfunctional hip is the root cause of your shin splint issues, as well as runner's knee, Achilles tendonitis, and plantar fasciitis.  "It's not until you're literally stopped from running or stopped from daily life that you're actually injured."  A hip stress fracture, a torn hip labrum, an issue with your lumbar spine, a torn rotator cuff, or a torn ligament is an actual injury. Most of the time, you experience pain; it's because your body is trying to protect you from breaking, AKA, having a real injury!  Podcast teaser: Want to know how to get rid of shin splints while on the run? It's easy, listen to the podcast, and you will find the answer. Hint: the answer is somewhere towards the back.   Why you need to keep running Contrary to popular opinion, at #RunPainFree, we keep you running through injury. Yes, we do our corrective work, but we keep you running. Why? Because only running will give you the feedback, you need to know if you are progressing out of injury.  The alternative is to stop running. But if you aren't moving your body, you won't feel any pain, and it will give you the illusion that you are fine. The moment you go out and run again, boom! – you will realize that injury hasn't gone anywhere. Remember, pain is feedback and the result of something else. If you don't figure out the root cause of the pain, you will create a recent injury where the pain manifests because your paint point is now moving in dysfunction.  #RunPainFree's hot tip: Keep a running diary. Log how you felt during and after each run. If you get injured, this will map out your recovery course because you will pinpoint the specific cause of injury. Start foam rolling today. Foam rolling is crucially essential for long-distance runners, particularly those with an injury. Simply put, it is the easiest way to understand your body and prevent injuries. If you don't foam roll, stop being a runner. Stop running. Stop being an athlete, stop working out­ – stop, stop, stop, stop. Foam rolling is the gateway to figuring out what's going on with your body and keeping it loose, pliable, and mobile. Each time you foam roll, it is like having a D&M with your body; it's going to tell you where things are locked up, tight, and neglected – so take note!  The brilliance of foam rolling is it reduces restriction around your joints and allows them to move freely. Foam rolling: ·     loosens muscles ·     increases blood flow  ·     Increases flexibility  ·     Supports muscles firing ·     Allows muscles to contract and to extend fully All of this good stuff results from foam rolling the tissue around the joint and allowing it to move freely. Now you know why foam rolling is super essential,  put this knowledge into action and start foam rolling – now! Why building your foundation is the path to progress. Addressing your body's underlying body mechanics is the only way to progress out of an injury in the short and long term. Any pain you are experiencing is, for the most part, superficial. You need to go to the deepest point, the root of the issue.  When you are correcting a foundation, there's nothing but a progression that's going to occur; that's how you recover from an injury and progress at the same time because there's no other way to recover from an injury without progression. Dealing with muscle pain is the last thing you should ever experience. The serious injury is in your joint. Addressing joint dysfunction is the cornerstone of runner injuries and is your path to progress.  Takeaway lesson  The most common running pains people experience are a symptom of a deeper-rooted injury. Consider them as a red flag for an injury elsewhere in the body. Make sure you log how you feel after each run. Each niggle, tweak, and nagging muscle is your body telling you that something is off. Your running log will be your lifeline out of injury. It helps you identify the damage and informs the conditioning work you need to progress out of harm.   Identifying injuries and the corrective path forward is a complex task. If you are struggling to figure out what is going on with your body – reach out to us. That's our expertise, that's what we are here for, and that's why our clients love us.  TIMESTAMPS 1:33 Is the pain even an injury? 3:46 Why you need to keep running through injury 9:38 Start foam rolling today 21:17 Why building your foundation is the path to progress KEY LEARNING POINTS If you want to run injury-free, start foam rolling now! Keep a log of how you felt after each run – this is essential for identifying the root of your injury It would be best if you kept running through injury as the run is what gives you feedback on your progress LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com The Runners Knee Fix is in https://www.runpainfreepodcast.com/blog/the-runners-knee-fix-is-in. Plantar Fasciitis Facts for Runners: https://www.runpainfreepodcast.com/blog/plantar-fasciitis-facts-for-runners Thanks so much for tuning in this week. I hope this episode gives all injured runners out there some hope that whatever pain or injury you are experiencing doesn't have to stop you in your tracks.  Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends.  Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get.

In today's episode, Coach Jessica Marie Rose Leggio talks you through what you need to know so you can get out running with your kids in the stroller. This topic comes from one of our team members who wanted to get Jessica's 411 on the subject. We know many mommas and poppas are finding it hard to find time currently, so this one is for you!  Should I run with a stroller?  Some people wonder whether running with your kids in a stroller is a good idea. In our opinion it's not just a good idea, it's a great idea! With running strollers, you can be the super parent while grinding out the miles. It helps parents run more as you can avoid calling a babysitter each time you run, and more importantly, your kids will love the added speed as you blast past people in the park.  As always, there are a few things you will need to consider to stay injury-free.   #1 thing to look for in a jogging stroller The most important thing about your jogging stroller is that it shouldn't restrict your stride. You need to make sure you can open up your gate and run like the gazelle you are.  Shortening your stride is always a set-up for injury. If you can't extend your hamstrings when running, you will encounter hip, lumbar, and spine issues. Let alone knee, hamstring, IT band, and ankle problems. Bottom line: Take a stroller for a test run to check whether you can run with an open gait. Running one-handed Lots of people do it, but running with one hand on the stroller is a big no-no! Consider it like holding a weight in one hand while running and nothing in the other. It's an entirely dysfunctional movement.  Let's look at it from a biomechanics perspective using your left hand as the offending example. The IT band pattern goes from the left shoulder, across the T-spine, down through the lumbar, crosses the right glute, goes down the outside of the right leg, and connects below the knee. By loading your left shoulder, you have one hip taking the stroller load and the other running unrestricted. The result is a dysfunctional limp run.  What about switching between hands?  This practice doesn't balance out the dysfunctional movement; it will merely jack-up both sides of your body. Running for miles with one hand and then switching to the other pulls your body mechanics out of alignment. The longer you run like this, the more you will condition this dysfunctional movement.  Fun fact: The injuries you may sustain pushing a stroller one-handed are similar to that of holding on to a treadmill while running. And yes, we have an episode dedicated to the topic: Why the Treadmill is a Dread-Mill for Marathon Runners.   The role of proprioceptors Proprioceptors measure the space around you. In this case, they measure how close your foot is to the wheel. Consequently, your foot furthest from the stroller is going to be running unhindered. But, due to your proprioceptors, your leg closest to the stroller will be cautious to avoid hitting your stroller.  "There are eyes in your foot, there are eyes in your knees, and they are looking at the wheel next to you and making sure you are not smacking into it." The result of your proprioceptors stopping you from hitting the stroller is that you will be doing a limp run with each step.  Strength problems The primary problem of running one-handed for your muscles is that one side is loaded, and the other is running free. You are restricting one side that has weight while running causes a dysfunctional movement. Over time, you will condition this dysfunctional movement which will lead to muscle imbalances and injuries.   Running balanced is super essential; there is no other sport where every single part has to be on the whole time. This concept is why running is beneficial to the human body, as everything has to work together. Bottom line: If you are running one-handed because you can't open up your gait, you need to change your stroller so you can run behind it.  You still need to be able to swing your arms. As running is a total body exercise, you still need your upper body to move. Where safe to do so, release your gorilla grip on the stroller. Instead, try continuously tapping the stroller out in front of you, so you can start to swing your arms.   Pick a safe area to run like a park, with no traffic and well-maintained pavement. By tapping the stroller, you will better maintain your runner's torque.  # RunPainFree's common sense PSA: if you are on cobblestone streets, on a jacked-up road, or going down a hill – use your gorilla grip on the stroller!  Take away lesson Running with a stroller is an exceptional tool for parents. You'll find you have more opportunities in the day to run, and your kids will love it. If you've been thinking about running with a stroller, make sure you run behind it with an open gate. Keep both hands on the stroller, but play with tapping it in front of you. Other than that, get out there and enjoy running with your kids! Practical tips  · Initially start slow, small, and close to home  · In cool weather, pack something warm for yourself for the unplanned stops · Don't forget to pack extra food for your kids TIMESTAMPS 1:00 ­– Should you run with a stroller? 2:01 – What to look for in a running stroller 5:34 – Running one-handed  7:25 ­ – Switching hands ­ 9:29 – The role of proprioceptors 10:24 – Strength problems  16:24 ­­– You still need to swing your arms KEY LEARNING POINTS · Make sure you can open up your stride with your stroller · Don't hold on with one hand · Try out different stroller models and find one that works for you  · Plan your routes to avoid traffic and uneven pavement. Parks are ideal.  LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com  Podcast episode: Why the Treadmill is a Dread-Mill for Marathon Runners   Thanks so much for being with us this week. I hope this little gem helps all the running Mum's and Dad's get out there with their little ones!  Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends, especially the Mums and Dads! Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get.   Keep running and keep learning!    Jessica Marie Rose Leggio

In today's episode, Coach Marie Rose Leggio interviews Martinus Evans. He offers up wisdom and inspiration that counters the elitist narrative. Martinus may not be breaking two hours in the marathon, but he is breaking stereotypes. That's why we got him on the show, that's why we love him, and that's why we know you will too!   #RunPainFree: Everybody's run story is super personal. And I always love to know what they run for. So why do you run?  Martinus Evans: The reason I run has changed throughout the years. When I started in 2012, it was for weight loss. But in the past couple of years, it's been about supporting others, as well as making a political statement. As I've evolved, my thoughts and feelings about using running for weight loss changed. It's become more about just being active and not using exercise as a punishment for weight loss.  #RunPainFree: It was a visit to the doctor that became the catalyst for you to start running. Rather than taking their advice to go for a walk, you set your goal on running a marathon. Tell us about that?  Martinus Evans: One day, I had excruciating hip pain. So, I found myself in front of an Orthopedic specialist. I was 360 pounds at the time, and he said, 'Mr. Evans, I know why you're in pain, you're fat'. He told me I had two options – lose weight or die.  I said, screw you, Doc, I'm going to run a marathon. And he laughed at me like I told the world's funniest joke. On my way home, I made a U-turn at a running store. I told them I need running shoes and I need them now. I put them on and got on the treadmill. I turned it to seven; I don't know what the hell I was thinking. I didn't last more than 30 seconds. #RunPainFree: A big misconception about slower runners is that people don't consider them as athletes. As long as you're taking care of your body, you're an athlete. I hope we can bridge that gap between those myths and misconceptions about the different runners and why it's everybody's reason why they're running.  For those who don't run marathons, can you explain what the back of the packers are?  Martinus Evans: I like to break marathoners up into four parts. You've got the elites like Shalane Flanagan. Those are the people whose toes touch the start line. Then you have the semi-elite who haven't quite cut it yet.  After that, there is this whole pack of runners called the 'mid-pack people' who are below semi elites, but they're ahead of the back of the pack. This is where the elitism stems from in the running community. These mid-pack people have a chip on the shoulder. Then you've got me, way, way in the back. By the time I start, the elite runners have already finished.  #RunPainFree: I love that you mention the chip on the shoulder. Everybody should mind their own business and run for themselves. Just support everybody no matter the pace!  You talk about choosing to win. So many runners in the back of the pack are down on themselves. They don't feel like they should be running because so many people talk smack.  Tell us about choosing to win and not getting caught up in that noise?  Martinus Evans: It's about mindset. I've been a fat guy all my life. Before I was a fat guy, I was a fat boy. I have man boobs, and before that, I had boy boobs.  As a plus-size individual, it can feel as if the world is against you. You get shamed, you get talked about, and you get laughed at.  When we attempt to do something athletic, we have so many things against us. We can't find clothes that fit, and our family members don't support us. If you see me running a marathon, you should be asking yourself, why does he do it when there's no water or no medal at the finish line? I'm not doing it for anybody. I'm doing it for myself. And it's the satisfaction of achieving a seemingly impossible goal.  I ran five marathons in 2019, and during every race, you'd hear those people that give you that kind yet condescending comment. 'Oh, good for you, you're trying to lose weight.' Or, 'this is your first marathon, you'll be okay.' And I'm like, no! This is marathon number five this year. And I'm in two Adidas commercials, and I have a partnership with them, and I have my 5000+ running community. That's a big bubble to burst for many people. #RunPainFree: What made you start your blog and the Running Slow AF community? Martinus Evans: 300 Pounds and Running started in 2012 as a personal blog. But the following grew, and more people wanted advice. I went from just focusing on my story to be a resource for others.  I consider myself a lighthouse to other people out there who want to start running.  Then there was this race, and somebody said, 'oh boy, you're slow as fuck.' I was pounding away after everyone had gone home, and he was making me into a joke. So, I went home that day and put it on a T-shirt. I sold over 500 Slow AF tees in two weeks! #RunPainFree: You wrote a letter to race directors. I found it profound, and I think many runners can relate to it. What made you write it?  Martinus Evans: As it was written from a member of the back of the pack, it got a mixed response. Some people said, finally, somebody gets it; somebody hears us. But other people said shut up, lose weight, run faster.  The letter expressed many things that I'd witnessed myself and talked about on my podcast. The race cut-off for the half marathon was three hours, and I finished around 2:45. But the mile markers were gone, and despite it being one of the hottest days that summer, they were out of water. I said you need to abide by what you promoted because people can get lost and hurt when you dismantle the race early. I wasn't nice; I was critical. But, I'd paid my money. The course limit was three hours. I was on track for 2:45; I had time to play. Instead, it was a scavenger hunt to the finish line.  #RunPainFree: Is the lack of diversity in running motivation for you?  Martinus Evans: I've had people call me the N-word. I've had people drive by in cars and throw things at me. I've been followed. police have even stopped me running at 5 am to wear a flashlight and carry three liters of water in my backpack. As much as it is about motivating people to run, I'm about bringing awareness to the injustice that is out there.   TIMESTAMPS 2:40– Why do you run? 4:10 Buying running shoes instead of following the doctor's advice 9:22 Everyone is a runner, no matter their pace 12:56 - Choosing to win 18:25 - Starting the Slow AF community 23:22 An open letter from the back of the pack 28:52 Diversity in running KEY LEARNING POINTS   ·     Running is for everybody. Mid-packers, shut your trap!  ·     Starting running isn't easy, but it's the struggle that creates progress ·     If you are at the back of the pack, be prepared for water stations being taken away early and run with a water pack if necessary · Don't use running as a punishment for weight loss. Enjoy the benefits of being active  LINKS MENTIONED Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment with Jessica: https://www.runpainfreenow.com. Connect with Martinus Evans: Blog and Podcast: 300 Pounds and Running Instagram: @300poundsandrunning  Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get.

In today's episode, Coach Jessica Marie Rose Leggio speaks with olympian Loretta Claiborne. She's a marathoner, a 4th-degree black belt in karate, and continues to compete in multi-sports at the Special Olympics. She is also a fearless advocate for women and people with disabilities. Loretta is a force to be reckoned with. This episode shows what grit and determination look like in the face of adversity! Biography Loretta Claiborne has been a Special Olympics athlete since 1970. She's completed 26 marathons, twice finishing in the top 100 women in Boston. While her sports performances are impressive, her advocacy work, which promotes social inclusion, has empowered people with disabilities and women worldwide.  As a motivational speaker and advocate, she travels the world meeting with international leaders, teachers, and students, promoting inclusion and respect for people of all abilities. She has shared her message with notable figures such as Nelson Mandela, Pope Francis, United Nation leaders, five US presidents, Warren Buffett, Oprah, Dr. Oz, and the Crown Prince of the United Arab Emirates.  Loretta's story is so captivating that Disney made a movie about her life. Loretta holds three honorary doctorate degrees from Villanova University, Quinnipiac University, and the University of Pennsylvania. She continues to compete in the Special Olympics. She continues her advocacy with the Special Olympics as Chief Inspiration Officer and Vice-Chair for the Board of Directors.  #RunPainFree: You started running with your brother in 1966. Can you tell us what it was like running back then? Loretta Claiborne: As a kid, I never got included in things. I would go to school in special education classes that were separated from everyone else. It was tough to be a differently-abled kid. But my brother ran. He was in high school and would go down to the track to practice, and of course, it was only guys running. But I was a tomboy, and I didn't do well with the barbie girls. So I latched on to my brother and started running with him and his friends.  When I went to school, girls were not allowed to run track. It was a boy's event. So I got signatures from girls who wanted to run and marched into the principal's office. You know what he said, 'can't you girls practice in the hallway.' So I made a deal with him, so the girls could use the track when the boys were done. #RunPainFree: How did you first get involved in the Special Olympics?  Loretta Claiborne: I started running in 1966. And in 1969, we had the riots, and it was tough living through therm. We had the National Guard in the neighborhood; you couldn't go out at certain times. So my Mum set a rule that I was only allowed to run around the projects.  In the summer of 1969, I started a school to work program for students in special education. My teachers and counselor arranged for me to go to a workshop once every other week. That was cool because I didn't have to deal with the warzone, and I didn't have to deal with the bullying. But when I went to the workshop, I had a rude awakening, "I had another thing to deal with. Being African American. There were only a few blacks at the workshop and there was prejudice going on."  To keep up my training and avoid bullying on the bus, I would run to the workshop. Eventually, the counselor noticed me running. He called me into his office and handed me a piece of paper about the Special Olympics. I could hardly read, but I got the Olympic part because I always watched the Olympics on TV, that was a big thing. I'd had much negativity going on in my life, but this was something that made me think, is this going to be something I can be a part of? #RunPainFree: What would you say to someone who has physical or intellectual challenges that love sports, and has a dream of becoming an athlete?  Loretta Claiborne: Find a sport that you like, if you're interested in sports. And if you're not into sports, find something else you want.  "There's always going to be those doubters who say you're going to be no good. But good is what you say is good." My dream was to be able to run a marathon. I'd seen it on TV, and I said I wanted to give it a go. My goal was to finish. When I wasn't planning on doing any more, just the one and I would be satisfied. But then I got the bug and ended up doing 25 more. But there was no training program, no special shoes or special diets; it was just me.  #RunPainFree: What made you get involved in leadership positions for the Special Olympics and become an advocate for them? Loretta Claiborne: I got into leadership for the Special Olympics by mistake. In the early 80s, I attended The Ark. A worker told me The Ark was running a new program because the laws were changing. She asked me to work with her and speak with students. So we'd go to elementary schools and talk about people who have an intellectual disability, that it's not a disease, and we don't feel pain. The kids liked it, and I liked interacting with them.  One year later, the Special Olympics started an outreach program for athletes. They asked me to speak about Special Olympics programs, go back to my community, and talk to people who want to give money. Well, I didn't do any of the programs like Global Messengers. I never had any training; I guess it was just a gift from God. Later, they asked me to sit on the Board of Directors, and I was intimidated by that. The first board I served on was in 1982. I felt like my membership was token, so I wrote them a letter and told them. And that was the beginning of my leadership skills. #RunPainFree: Tell us about your work on the Board of Directors for the Special Olympics?  Loretta Claiborne: Well, the Special Olympics has been great for people with special needs and getting more women from other parts of the world to participate in sports. It's made a significant impact in the Middle East. The Olympics used to be 80% men. I complained; I said, why don't you try to get more girls involved? Initially, nobody would listen to me. But over the years, other people started complaining. How can we tell people from other countries that they should have more girls in a sport when we don't? At the last games in Abu Dhabi, the Crown Prince was on a mission to make his country more inclusive for people with an intellectual disability. So we wanted to leave a legacy there. And one of the legacies was for more women to participate in all aspects of society, whether it's to serve on the board or whether it's to be an athlete. And it's amazing because, in Saudi Arabia, they would never send girls to the games, or they would send a minimal number. But in the most recent games, almost 40% of athletes were women. So now I'm trying to work on them to achieve a 50-50 gender representation. TIMESTAMPS 1:21 ­– Introduction and biography 3:33 – Getting into running in the 1960s 5:48 – Training for the Special Olympics 11:24 ­­– Advice for others with physical and intellectual challenges 16:30 ­­– Becoming an advocate for the Special Olympics 22:32 ­­– How to be fearless during COVID KEY LEARNING POINTS ·     Loretta Claiborne has made changes in her school, in her community, and her life by stepping up and asking questions and pointing out injustices ·     Success in life is how you define it · Loretta's work with the Special Olympics has had a profound effect on female athletes' representation, not only in the US but in regions where women are significantly marginalized.  LINKS MENTIONED Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment with Jessica: https://www.runpainfreenow.com Loretta Claiborne website: https://www.lorettaclaiborne.com/ Special Olympics website: https://www.specialolympics.org/about Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running, and keep learning! Jessica Marie Rose Leggio  

Celebrating the life and legacy of Ted Corbitt In today's episode, Coach Jessica Marie Rose speaks with running historian Gary Corbitt. Gary is the son of long-distance running legend Ted Corbitt. Gary provides a wealth of information on the impact his father's career had on the running world and physical therapy, and the civil rights movement.  Ted Corbitt: Running ahead of his time For those who missed the memo and lived under a rock, Ted Corbitt is considered the father of long-distance running in The United States. Ted Corbitt held US distance records for 25 miles during his running career, the marathon, 40 miles, 50 miles, and 100 miles. Not only was he the first African American to represent the USA at the Olympics, but he also was a trailblazer in the disciple of ultra-running. Renowned for running over 200 miles a week, he ran an estimated 200,000 miles in his lifetime.  Corbitt's extensive running accolades awards: https://tedcorbitt.com/ted-corbitt-record/ Influence on Running Clubs and the civil rights movement Ted Corbitt joined the New York Pioneer Club in 1947. The New York Pioneers Club, founded in 1936 in Harlem, became the first all African American club. The Pioneer Club used running to promote education, civic values, and better race relations. To this end, in 1942, the club began to welcome all races, resulting in the first large-scale integrated sports club in the US.  'He would give lectures before workouts and used athletics to build people of character. It's not just a running story; it's a civil rights story." Ted Corbitt co-founded the New York Road Runners Club in 1958 and served as the club's first president. Ted Corbitt's legacy as a founding president led the New York Road Runners to develop its inclusion agenda. An agenda that embraces and encourages all runners no matter race, speed, or creed.  From its humble beginnings, the club now has a membership of over 60,000 runners and serves 695,000 runners annually. Additionally, the New York Road Runners continue to focus on empowering young people through sport and has raised over $350 million for charities since 2006.  Ted Corbitt was involved in the planning of The New York City Marathon, which has become the club's flagship event and is renowned for its inclusive approach. It's safe to say, Corbitt's vision set long-distance running on a trajectory of inclusion that impacted the formation of rights-based run clubs around the country.  For the history buffs: The New York Road Runners are currently celebrating Black History Month and are compiling historical resources on Ted Corbitt and other black pioneers'. For those who prefer videos, here is a New York Road Runners tribute video.  Innovating physical therapy methods for long-distance runners Many runners may not be aware of the impact that Ted Corbitt had on physical therapy for long-distance running. After serving in the army in WWII, Corbitt studied physical therapy at New York University, becoming one of the first African Americans to enter the profession.  Ted Corbitt traveled the world to learn from leaders in their respective disciplines to develop his holistic physical therapy approach. Consequently, he was one of the first physical therapists to study, teach and practice connected tissue massage, deep muscle therapy, Proprioceptive Neuromuscular Facilitation (PNF) progressive resistance exercises, and applied kinesiology.  'I could easily make the argument that his contributions in physical therapy far exceed his running career. He was light years ahead of the field in terms of using weight training for runners' He took a scholarly approach to physical therapy, a profession that he practiced for over 40 years. He taught and trained generations of physical therapists, which has profoundly innovated practices that continue to support runners to run injury free today.  TIMESTAMPS 1:30 Gary Corbitt introduction and biography 5:31­– Ted Corbitt's training and career in physical therapy 8:00 – New York Road Runners 13:33 – New York Pioneer Club 24:54 – Introducing resistance training for long-distance runners KEY LEARNING POINTS Ted Corbitt was a pioneer of long-distance running in the US, and his wake ushered in the rise in popularity of long-distance running He used his position in the New York City Road Runners Club to create an inclusive philosophy that contributed to the goals of the civil rights movement and has empowered countless young people and communities He was a master clinician, innovator, and educator in the field of physical therapy whose work continues to inform contemporary practices He was flipping badass running 200+ miles a week while also working! LINKS MENTIONED Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment with Jessica: https://www.runpainfreenow.com Ted Corbitt tribute website: https://tedcorbitt.com/ New York City Road Runners: https://www.nyrr.org/ Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running, and keep learning!  Jessica Marie Rose Leggio  

 In today's podcast, Coach Jessica Marie Rose Leggio interviews cardiologist Dr. Rachel Bond. We discuss what runners need to know should they face a heart problem when running. Dr. Bond breaks down the different types of heart problems and discusses the underlying risk factors. So pay attention, this one is a lifesaver!  Heart attack The technical term for a heart attack is a myocardial infarction. It occurs where the heart has a build-up of plaque. To keep it simple, plaque is the build of cholesterol in the artery. Eventually, the plaque can become unstable and rupture. This occurrence leads to the body creating new cells that go to that area to protect that plaque. As a result, it closes off blood flow to an area of the heart.  Bottom line: A heart attack is an emergency. Call 911, get to the hospital ASAP, so you are provided medical care.  Cardiac arrest 80% of the time, a cardiac arrest occurs because your heart completely stops. 20% of the time, a cardiac arrest is brought on by breathing difficulties—for example, a drowning swimmer or someone who has ingested intoxicants. Bottom line: A cardiac arrest means you don't have a pulse. That's an emergency. If you notice a runner that has collapsed on the run, check their pulse immediately and call 911. If you have appropriate training, do chest compressions until the ambulance arrives.  Sudden death  Sudden death is a form of cardiac arrest that occurs when the person doesn't have any risk factors for underlying heart disease. Bottom line: Call 911. If trained, start CPR immediately. Find and source an automatic external defibrillator. If you have any of these symptoms, do a stress test. Stress tests are given to people when there is a suspicion that they have underlying heart disease. Symptoms of underlying conditions may include someone who experiences chest discomfort and difficulty breathing when exerting themselves. However, often medical professionals don't know women's specific heart attack symptoms.  "For women a heart attack may have symptoms of fatigue, dizziness, or a racing heart."   A stress test should also be performed for people with a family history of early heart disease.   Heart attacks kill more women than all cancers combined. Here's what you need to know  You may think breast cancer is the most significant risk for women; however, the sad news is that it is a heart attack. While the cardiovascular disease doesn't have one screening tool such as the mammogram, 80% of the time, heart disease is driven by risk factors.  What are the risk factors?  ·     Elevated blood pressure ·     Issues with cholesterol  ·     Excess weight and obesity ·     Inactivity – less than 150 minute per week of moderate exercise ·     Smoking ·     Alcohol Women-specific risk factors Women-specific risk factors often have to do with hormonal changes that occur during pregnancy. Suppose a woman experienced a complication during pregnancy such as high blood pressure, pre-term labor (before 37 weeks), or preeclampsia. In that case, they have a higher risk for heart disease.  Bottom line: If you have any of these risk factors, without question, you need to be evaluated by a doctor and possibly a cardiologist. Heart attack symptoms: the difference between men and women In most cases, women present very similar symptoms to men when experiencing a heart attack.  "A heart attack feels like an elephant is sitting on your chest. This is a classic phrase we hear in the cardiology world." However, a third of women may not experience any chest pain. Instead, they may experience neck, back, or jaw pain. Additionally, women may experience dizziness episodes; they may break out in a sweat or feel nauseous.  The red flag for women is fatigue. If you are doing everything right: taking your vitamins, eating healthy, sleeping well, but your body still feels tired, it could be related to heart disease.  Bottom line: If you are doing everything right but feeling burnt out and lethargic, go to your doctor and get checked out.  Training the heart  Just like your legs, your heart is a muscle, and it needs to be trained. The longer you run, or the more significant the intensity, the harder your heart has to work. When you run, you don't just increase your heart rate but also your blood pressure. This increased blood pressure also increases the workload on your heart as it moves blood around your body.  Bottom line: You need to train your heart with low aerobic activity levels over an extended period. If you don't have a solid aerobic base or 'lifetime miles,' before signing up for your first half marathon, consult your doctor.  Take-home lesson: Why minorities have a higher risk of heart disease. The past 12 months has elevated the American consciousness that people of color experience systemic racism. Unfortunately, the medical field is not immune to this either. As Dr. Bond notes, African Americans coming to the hospital are less likely to get the appropriate amount of pain medication nor receive proper cardiovascular care. "Racism is a huge risk factor for cardiovascular disease. It's a public health crisis. It's something that we as a society absolutely have to work on. Racism impacts the multitude of social determinants of health. It causes inequity in health outcomes. Where you were raised, your education, your ability to access healthy supermarkets, the type of work you do all play a role in your heart's health.  Bottom line: Continue to educate yourself so you can advocate for the care you need when you need it.   TIMESTAMPS 1:42 – Dr. Rachel Bond introduction and biography (which is fantastic, BTW) 6:20 – Heart attack 7:12 – Cardiac arrest 8:46 – Sudden death  10:13 – Stress tests 13:13 ­– Heart attacks kill more women than all cancers combined 17:22 – Different heart attack symptoms between men and women 20:44 – Training the heart 22:28­ – Why minorities are at a higher risk of heart attack KEY LEARNING POINTS ·     Your heart is a muscle, and it needs to be trained and conditioned for long-distance running ·     If you are new to running, get a checkup with your doctor before signing up for your first half marathon or marathon ·     Heart attacks kill more women than all cancers combined ·     If you have any heart disease risk factors, get a checkup with a doctor or cardiologist ·     If a runner collapses on a run, call 911. Start CPR if you are trained to do so, or find someone who is. LINKS MENTIONED Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment With Jessica: https://www.runpainfreenow.com. Learn more about Dr. Rachel Bond's work: Dr. Rachel Bond's Twitter Dr. Rachel Bond's Facebook Dr. Rachel Bond's LinkedIn Resources & Programs To Run Injury-Free: https://members.runpainfreeacademy.com Social determinants of health: https://www.who.int/gender-equity-rights/understanding/sdh-definition/en/ Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on keeping a healthy heart as a runner, please share it with your friends using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get.

In today's episode, coach Jessica Marie Rose Leggio addresses the misinformation you will run into online. If you are someone who turns to social media for help with your running injuries, listen up. This episode is for you.  Why you shouldn't ask for injury advice on social media We've all seen it. A runner makes a post desperately asking for advice to treat their injury. In response, every man and his dog offers up their two cents on what a runner should take "corrective" action. We've seen everything from advising runners to stretch more, foam rolling your IT band, to getting a particular set of stability sneakers. Spoiler alert, these are all terrible ideas.  "This advice is a huge contributing factor as to why 80% of runners are injured every year." The reality is you have at best a 1% chance of having a qualified person responding to your post. This statistic means, 99% of the time, you will be taking advice from someone who doesn't have a clue what they are talking about. The result is you are even more likely to exacerbate your injury or develop new ones.   This reality is why posting on social media for advice on running injuries is a big no-no.  Seriously, avoid all advice from runners?   At #RunPainFree, we are big advocates of runners supporting fellow runners. Running is a challenging sport that requires a lot of will and determination each time you step out the door. So following runners that motivate and inspire you is excellent.  Tips like local running routes, discussions on race course specifics, and sharing info on local running clubs and coaches are great ways to use social media to run.  But when it comes to injuries, give any social media advice a wide berth. That's when injuries happen. No two bodies are the same, so no two training regimes or corrective work is the same. Applying whatever worked for Joe Bloggs, the marathon finisher won't guarantee injury free running for you.  Direct injured runners to professionals  Unfortunately, there is a tremendous amount of misinformation on long-distance running online.  What makes it challenging for us at #RunPainFree to witness is that it is usually shared by fellow runners who have the best intentions in mind.  "The best thing you can do is refer the question asker to a qualified professional." You wouldn't go to Facebook for advice if your spleen ruptured. So, treat your physical body the same way you would treat an organ inside yourself.  Get yourself checked by a professional.  Skip social media and head to runpainfreebootcamp.com In response to the mountains of spurious advice online, #RunPainFree developed the runpainfreebootcamp.com. It answers all the common questions runners have on injuries and provides you with the nuts and bolts you need to run pain-free.  The Bootcamp covers what you need to know from the moment you get injured to the moment you line up for your next race. The course is delivered by our seasoned running injury and correction specialist, coach Jessica Marie Rose Leggio.  We have an entire section on advice from Facebook's 'running doctors.' It includes real examples of the nonsense that gets posted online. What can we say? It's an engaging course. The more you learn, the more you laugh.  Take-home lesson We want runners to run pain-free. And while we can correct those who come to us, so many runners are injured by applying misinformed advice online to their running regimes.  We are on a mission to make a dent in the statistic that 80% of runners are injured each year. That's why we created our Academy. Do yourself a favor and start learning more about what will keep you injury-free. And next time you see Joe Bloggs, the marathon finisher dishing out some wacky advice online, link the person in pain to this podcast.  As always, comment, share, and ask questions.  We are here to help.  TIMESTAMPS 1:36 – Why you shouldn't ask for injury advice on social media 4:26 – Seriously, avoid all advice from runners?  14:50 – Direct injured runners to a professional 17:23 – #RunPainFree Bootcamp  18:18 – Take home lesson KEY LEARNING POINTS Don't post online for injury advice Get a qualified professional in injury prevention, biomechanics, and sport conditioning  Refer injured runners posting online to a professional Learn the fundamentals of running injury free at runpainfreebootcamp.com LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://members.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/ Protect Yourself From The Stability Shoes Scam: https://www.runpainfreepodcast.com/blog/protect-yourself-from-the-stability-shoes-scam Planta Fasciitis Facts For Runners: https://www.runpainfreepodcast.com/blog/plantar-fasciitis-facts-for-runners

In today's episode, coach Jessica Marie Rose Leggio talks with sports psychologist Dr. Jim Taylor on the importance of adding mental training into your running regime. Dr. Jim Taylor offers a wealth of knowledge on a vital overlooked side of running. Be warned; this podcast dives deep into your subconscious fears.  Are you mental enough for running?  All runners know that running is as much a mental sport as it is physical. Your mindset supports your motivation for the countless hours of training and translating that work on race day. Yet, despite its importance, most runners don't consider training their minds.  You may be a runner that does 'mental stuff.' This realization could be visualizations or the positive affirmations that keep you going when your run. These things help motivate you to get out the door each day, stay positive, manage pain, focus, and reduce pre-competition anxiety. But there is a massive difference between doing 'mental stuff' and mental training.  When to start mental training as a runner  Like injured runners seeking out a physiotherapist once their bodies blow out, athletes typically seek a sports psychologist once they have a problem. However, you want to approach mental training in the same way as physical conditioning for running. Mental training should be comprehensive, structured, and consistent. That's what a running program does, and that's what your mental training should look like.  Are you running from or towards something?  Runners are generally running from something or running towards something. Running towards goals help people thrive and grow. Whereas running from something entails fear and doubt. Unfortunately, many runners are running from something.  While it is often not discussed, an underlying reason people run in the first place is to run away from failure. Paradoxically, one way people avoid disappointment is not to have to run.  "The excuse of an injury often comes from an unconscious desire to protect yourself from failure." People may use the injury to protect themselves from admitting that they may not meet their goals. While it may not be a conscious decision, this self-defeating behavior often leads runners to injury.  Overtraining is often a clear sign of this fear of failure. Overtraining gives the athlete an excuse when they don't perform well, and in doing so, protects their self-esteem. Not being able to perform on race day due to an epic training regime may seem heroic. Still, it doesn't reflect a successful and fulfilled runner.  Aim for prime performance, not peak performance. Peak performance is a phrase runners throw around like confetti at a wedding. You hear it in the business world, you listen to it in education, and listen to it endlessly in the running industry. Yet no one questions this term, except Dr. Jim Taylor. As he notes, peak performance is not a great way to frame your approach to running. Long-distance running requires consistency, not a tremendous one-off performance.  "When you get to the peak, there is only one way to go and that's down. No one likes to have a day when the wheels fall, whether it is a training day or a race." Whereas prime performance is about performing consistently well under the most challenging conditions. What makes great runners great is not that they can occasionally perform. It's that they can always perform in challenging situations.  It's easy to run well on a flat course when it's 50 degrees and sunny. Yet, how often do we race under those conditions? Rain, snow, extreme temperatures and headwinds often get in the way of these ideal race conditions.  "If you perceive adverse conditions as a threat, it's not going to be a good race. But if you can go into the race and say, I trained in these conditions, I'll make some adjustments, bring it on, it becomes a very different experience." So next time you are hesitating to lace up for your run on a rainy winter's day, take it like a stoic and consider it a crucial component of your training. Each run in unfavorable conditions trains your mind for prime performance whatever the weather brings on race day.  How to stay positive in the long run A runner's identity embodies more than exclusively running. It is essential to create balance in your life and have other things.  "When you get out of that dark place and run towards the light it is a much more enjoyable experience that is so much more fulfilling and rewarding." There are many tactics runners can use to achieve a positive mindset. You can get into counseling and therapy, but often embracing other aspects of your life will help. Insight, self-growth, and just only letting go of the junk that we collect as we grow up is a journey we are all on.  Take away lesson Runners need to re-orientate their gaze on what success looks like. Fear is in one direction, success the other. So many people use an injury to avoid failure. Instead, runners should ask themselves what success looks like.   "Be realistic, we don't always achieve our goals in running. But that misses the point of running. It's the process, it's the journey. It's the joy of the experience." Every runner will experience a time when life threw a wrench into their work towards a goal or race event. Rather than lament what could have been, it would be best if you focused on working with what you've got in any given circumstance. Suppose you made it across the finish line, fantastic. If you did not finish, you listened to your body – and that's a win in the #RunPainFree book.  TIMESTAMPS 5:18 – The importance of sports psychology for runners 8:38 – Are you running from something or towards something?  10:48 ­– Definition of Prime Performance 16:32 – How to stay positive in the long run KEY LEARNING POINTS Create a deliberate mental training practice Have multiple running goals in every race and training session Aim for prime performance, not peak performance Running is about the journey, not the finish line. LINKS MENTIONED Get a one on one Complimentary Consultation with Jessica:  https://www.runpainfreenow.com  Gain Access to the Marathon Training Summit Expert Interviews: https://www.marathontrainingsummit.com  Visit Dr. Jim Taylor's website for books and resources:  https://www.drjimtaylor.com

In this episode, coach Jessica Marie Rose Leggio offers up a complete checklist to keep you running injury-free. So get out your pen, paper, phone, computer and take note! Never miss foam rolling and sports specific prep work.  Foam rolling and athletic conditioning is a runner’s warm-up. By definition, corrective conditioning and functional movement are to prepare the body to perform. This prep work gives your body the ability to move and be mobile. It is a mini-workout before you start running. If you don’t have time for your warm-up, don’t run.  Only do sport-specific training.  A long-distance runner trains for long-distance running. That’s why track work doesn’t help. Listen to our podcast on the topic, Speed Work! Why Marathoners Should Avoid Doing It! Speedwork for a marathoner is akin to asking a basketball player to train for football. It’s not sport-specific.  Cross-train  Sport-specific cross-training is crucial for long-distance running. The key is to have an activity that builds functional muscle endurance and your aerobic system. For more information on cross-training pitfalls, listen to our podcast on Cross-Training No No’s.  “Focus on your sport, and what cross-training activities will support those dynamics. That’s what gets you to your best baseline for your sport.”  Long-distance runners need the ability to endure hours of cardiovascular work. At the same time, track workouts are anaerobic with ballistic bursts of energy and then nothing. Does that sound like a long-distance run? No, so don’t do it when cross-training.  Stay in constant contact with your coach.  Your coach should oversee everything you are doing and everything you don’t. Everything impacts how your body conditions and respond to the workouts. Your job is to be an athlete; your coach’s job is to make sure you can be an athlete.  Get a qualified coach. Make sure you have a qualified coach in injury prevention and biomechanics. Joe Bloggs, the marathon finisher, won’t cut it. You may opt for an injury prevention specialist and a strength coach. In this case, you need both parties to talk together. The injury prevention coach should inform a strength coach’s approach.  Be completely honest with your coach.  Consider your weekly chats with your coach, like going to confession. There is no way you are going to running heaven if you are not honest with them. It will help if you put it all on the table, from your running workouts to what you’re eating, how you are sleeping, and how much time you spend on the couch.  “There is no movement conditioned more than daily activity.”  Your lifestyle also impacts how your condition as a long-distance runner. Most people do their sport and workouts with intention, but they don’t lie around with intention. You need a coach to expose what daily habits are dysfunctional.  Honor any pain  The only way to avoid injury is to honor any pain your feel. If you feel even a twinge of pain, you should stop. You will progress more if you call your coach and talk it through rather than finishing your run. To stay injury-free, always lean on the side of safety and precaution.   #RunPainFree hot tip: If in doubt. Stop, drop, and foam roll.  Do all of the above.  It would help if you used every tool available to stay injury-free. Any pain or tweak needs to be addressed early, so it doesn’t become an injury. Document how you feel after each run, and share your running log with your coach.  Take away lesson: listen to your body and take action. The common denominator of this checklist is your body. Your body is your baseline. On any given day, your body is telling you where your fitness is at and where it is not. Listen to it, don’t run through pain. Conditioning is about having a conversation with your body and taking action on what it needs. This practice is what separates injury-free athletes from injured athletes.  Bonus tip: Keep running! Running will ultimately give you the best feedback you need to address any dysfunctions before becoming injured. Drills and cross-training won’t necessarily reveal running-related injuries. So under the guidance of your coach, keep running, and keep listening to your body.  If you start ticking the boxes of this checklist, you will be on your way to running injury-free. If you need assistance with an existing injury, head to runpainfreenow.com for a free consultation. We are here to help.  TIMESTAMPS: 1:30 – Never miss foam rolling and sport-specific prep work 3:20 – Only do sport-specific training 4:22 – Cross-train 9:36­ – Stay in constant contact with your coach 11:32 –Get a qualified coach 13:34 – Be completely honest with your coach 18:17 – Honor any pain 19:21 – Do all of the above 23:25 – Take away lesson 25:43 – Bonus tip! KEY LEARNING POINTS ·     Foam rolling and conditioning work is a prerequisite before a run ·     Cross-train with activities that build endurance and your aerobic base ·     Get a qualified coach that is specialized in injury correction for runners ·     Listen to your body. Every ache and niggle is feedback for something to be addressed in your conditioning work LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com  Speed Work! Why Marathoners Should Avoid Doing It:https://www.runpainfreepodcast.com/blog/speed-work-why-marathoners-should-avoid-doing-it Cross Training No No’s: https://www.runpainfreepodcast.com/blog/-cross-training-no-nos-

In today's episode, coach Jessica Marie Rose Leggio offers up pearls of wisdom for any runner who suffers from sprained ankles. She explains why ankles roll and why looking at your feet isn't the answer.  Why ankles roll Sprained ankles are a common problem for runners. Yet, most runners don't know that the underlying cause has nothing to do with your ankles. The primary reason relates to your hips. This reasoning is because your ankles and your hips are synonymous in terms of movement. If your hips are out, so too are your feet.  "Pain is never where it is coming from. It is the result of dysfunction; the root cause is somewhere else. The good news is that this injury is easy to fix with the right conditioning work. However, the bad news is most runners don't do this. Instead, the most common response is to go to a running store and get fitted with a stability sneaker. Newsflash! In "stability" sneakers, your ankles are still wonky, and your hips are still unstable.  In "stability" sneakers, none of the underlying causes for your wobbly ankles have been addressed. The condition a dysfunctional movement. Despite the advertising, a stability sneaker will never support you, and your ankles will never learn to stabilize themselves.   The real problem is your hips. Hip dysfunction disallows ankle flexion and extension. Often runners are sold inserts to solve a pronation problem.  "A stability shoe with an insert is the biggest, most expensive band-aid you are going to put on your foot. They cause injury."  If you run with hip dysfunction, you will condition muscles around that dysfunction. Consequently, you will develop muscles that support the conditioning of a dysfunctional movement.  To address this, you need to correct how the muscles are firing to support your hip joint. This action doesn't happen overnight, but by guiding the hip through training, you can condition a functional movement.  How to stop your ankles from rolling  The short answer is there is no one-size-fits-all solution. Fitness is not general; it is person-specific. However, if your ankles are rolling, it is a clear indicator your hips are in dysfunction. Still, it originates from precisely what needs to be identified by a professional to be treated.  Start taking notes after each run; The good, the bad, and the ugly. When you feel a twinge, write it down. If you smashed a run and feel great, write it down. Include the specific details. Was it hilly, flat, long, or fast? These details will start to indicate what is going on with your body. #RunPainFree hot tip (yet again): Start foam rolling today. No, not your ankles, your hips!  Your Running terrain and its impact on your hips. While flat terrain may be more comfortable for the heart and lungs, it is much harder on your body than hills. Your hips are cooking the entire time on a flat course because you are always in knee drive. The terrain doesn't require you to open up your stride and ignite your glutes as a hill does. It would be best if you had your glutes to fire to relax your hips.  "As soon as the hip flexors engage, they release your glutes. When this natural exchange isn't happening, you tank." Conversely, hills make everything fire like a well-oiled machine. They open up your gait up and ignite your glutes. They extend your hamstrings and force you to use core torque. In essence, you move as you are naturally meant to as you run up a hill.  Take-home lesson When you condition for a range of motion, you prepare to withstand a role or a sprain. That is what correction is about. It allows you to build muscle that supports a specific range of motion, so your muscles don't strain, tear or rip. This explanation is why it is common for runners to roll their ankles because no one is conditioning their ankles or hips. To be a long-distance runner, first and foremost, you need to condition for athletic endurance. If you don't have the endurance for conditioning, you don't have the endurance for long-distance running. Sorry, that that's the truth.  #RunPainFree knows you can enjoy running; you can run pain-free, you can run whatever you want when you want. But the caveat is, you need to condition for it.  If you want to learn more about conditioning your hips and ankles for long-distance running, head to #RunPainFreeNow for a free consultation.  TIMESTAMPS 1:00 – Why ankles role 13:00 – How to stop your ankles rolling 15:29 – Running terrain and its impact on your hips 27:00 – Take home lesson KEY LEARNING POINTS ·     Rolling ankles are the result of a dysfunction at the hips ·     Stability sneakers disallow the conditioning of your ankle because it restricts your ankle's range of motion ·     Start conditioning your hips with mobility and stability exercises, such as bridges and donkey kicks ·     Alleviate the stress on your hips by running hills to activate your glutes LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com  

In today’s episode, coach Jessica Marie Rose Leggio discusses common cross-training mistakes made by runners. She lists her top three cross-training sports to avoid and offers advice on the type of activities that will keep you running injury-free.    CrossFit CrossFit may be popular, but just because Instagram is flooded with CrossFit images doesn’t mean it’s a good cross-training option for runners. Why? Because the injury rates for CrossFit are off the chart! You already know 80% percent of non #RunPainFree runners are injured every year. Combining the two is like trying to put out a house fire with petrol!    The crux of why CrossFit creates so many injuries is due to athletes having poor form. The timed nature of the workouts leads athletes to trade proper form to beat the clock. Not only does it cause injuries like torn ligaments and popped shoulders, but it can also cause internal organ damage due to the stress of the high-intensity workout.  “When you are lifting weights or just your bodyweight, proper form is crucial for staying injury-free.” Injuries aside, the reason why CrossFit doesn’t help runners is it’s not sport-specific. It is High-Intensity Interval Training (HIIT), not an endurance workout. This exercise discipline means training your anaerobic system, whereas long-distance running requires you to develop your aerobic system and muscle endurance. The #RunPainFree verdict: Don’t touch CrossFit with an 8-foot pole.  Alternative option: You can still take selfies and flash your abs online; trade #CrossFit for #RunPainFree instead.  Yoga Don’t let the zen vibes fool you; yoga can be hazardous for runners. Runners often think they need to stretch their body as it gets banged-up and tight from pounding the pavement. But take note, the last thing you need to be doing is stretching.    “The danger of yoga for runners is that it forces you to disengage muscles that actually need engagement.” The more vigorous the workout is, the more likely it will lead to injury. Bikram yoga is particularly injury-prone. The illusion of the heat makes you think you have more flexibility than you have. This concept can cause overextension and muscle strains. You may feel good during the routine because you are hot. But when you cool down, you will feel the pain strain. The #RunPainFree verdict: Leave yoga for the yogis. If you like the relaxation aspect, try meditation or turning your phone off once in a while.  Alternative option: instead of yoga, runners should regularly foam roll. Pilates Pilates is the love child of CrossFit and yoga. It is a HIT workout that also involves stretching. So not only is it going to set you up for muscle strains, but it won’t condition your heart and lungs for endurance.    Many of the moves in Pilates come from dancers. That is why it involves many movements that hyperextend your knees. When you hyperextend your knee, you will likely strain your hamstring. At the same time, the job of a hamstring for a runner is to stretch dynamically. Static stretches have no place in a distance runner’s training regime.  The #RunPain Free verdict: Pilates can take a hike! Alternative options: Simple dynamic movements like clams and bridges are more useful for conditioning runners. For endurance, take a hike!  Takeaway lesson All of these sports have high injury risks for runners. CrossFit, Yoga, and Pilates are neither functional nor sport-specific for a runner. If any workout is causing a dysfunctional movement, it will lead to injury. You need to train for your body to be functional first, then prepare for running.  If you want to learn more about functional cross-training for runners, go to #RunPainFreeNow for a free consultation.  TIMESTAMPS 02:10 – CrossFit 07:37 ­– Yoga 13:18 – Pilates 20:43 – Takeaway lesson KEY LEARNING POINTS 1.    CrossFit encourages poor form and doesn’t train your aerobic system.  2.    Instead of yoga, start foam rolling to get the mobility required for long-distance running. Stretching restricted muscles create strains. 3.    Cross-train with workouts that build your aerobic base and develop muscle endurance. LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com

Intro In this episode, coach Jessica Marie Rose Leggio offers sage advice for female runners experiencing hot flashes during menopause. She provides tips to deal with it on the run and condition your body to minimize the symptoms occurring in the first place.   Hot flashes are a red flag for menopause. It is usual for women going through menopause to experience hot flashes while running. However, often women don’t know that the hot flash is menopause related. Instead, you may write it off thinking you are out of shape, have low blood sugar, or it is just not your day. But, it is vitally important that you take note. If you are in the menopause age range, a hot flash is a red flag that it may be menopause related.  #RunPainFree tip! Go to your doctor and get checked ASAP! Workouts reduce menopause symptoms when running. All women going through menopause will experience hot flashes and sweating. But for women who run, running may exacerbate these symptoms. The lack of muscular conditioning is often the primary reason why your body can’t handle the heat flash pressure caused during a run.  In general, many runners skip strength workouts and just run – which is always a bad idea. But for women going through menopause, skipping workouts can exacerbate hot flashes.  “You need to work out for your sport. The sport isn’t the workout.” There is a big misconception that if you run every day, you are working out every day. It would be best if you did sport-specific workouts to support your running regularly. And this is even more important for women during menopause.  Women who work out vs. women who don’t. Women who don’t do workouts will feel the symptoms of menopause more intensely when running. If you are a woman, who has kids and doesn’t strength train, you will be on the hot flash spectrum. At the same time, women without children who work out will experience minimal hot flashes. The difference is night and day.  What to do when you experience a hot flash  Slow down and start walking. But don’t stop – this will shock your body. Calm your body by taking deep cooling breaths Sip water, but don’t guzzle. Consider hydrating with coconut water. It has natural electrolytes, twice the potassium of a banana, without the bloating, and natural sodium. In summer, freeze your coconut water, so it is cool on your run.  Put cold packs on your wrists and behind your ear lobes. This practice will cool your core down quickly.  If you don’t have ice packs with you, get to a water fountain and run your wrists underwater, and then immediately press behind your ears. Rinse and repeat.  Get organized and build a system that supports you when a hot flash occurs. Get an elastic pocket belt so you can carry your ice packs and coconut water. Plan your running routes, so you are not too far from home and not too far from water. Listen to your body. Sometimes, it just isn’t your day. It is far better to give it rest rather than to push on. Running through pain when your entire body is saying stop is just asking for a bad spell that will last well beyond when your run ends.  You have to learn to identify the sensation and how to calm your system down. Give your body the cushion it needs to get through that moment. Honor what your body is telling you. That hot flash is your body screaming for you to back off the pace.  “You need to work with how your body is genetically driven and what you can do to condition it and work with what you’ve got.” When you condition your body, you will get to a point where hot flashes can be minimal and won’t stop you in your tracks.  If you need help with specific conditioning exercises to help you keep running during menopause, head to #RunPainFree and book a free consultation. We ask many questions because we can’t fix anything unless we repair everything! TIMESTAMPS 2:05 – Women dealing with heat flashes when running  4:35 – Signs to look out for 7:58 – Women who don’t work out vs. women who do 13:15 – What to do during a run when you experience a hot flash 20:00 – What to do if you struggle after taking a breather 24:15 – Take home lesson: listen to your body KEY LEARNING POINTS 1.    If you are in the menopause age range, visit your doctor and get your levels checked 2.    Introduce strength and conditioning exercises into your fitness regime 3.    Take cold packs and drink coconut water on the run 4.    During a heat flash, stop running but continue walking  5.    Cool your core quickly by placing cold packs on your wrist and behind your ears  LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com                                      

In today's episode of the #runpainfree podcast, coach Jessica Marie Rose Leggio takes aim at three typical running exercises. She explains why they are doing you more harm than good.  Give calf raises the boot. Despite what you may have heard, adding heel raises into your training regime is counterproductive. Why? Simply put, a calf raise contracts your muscle. It's the full extension of your calf and ankle that gets you into the push-off position.  "Your calf muscle will only fire when it is in full extension. If you are doing calf raises, you are pumping and contracting your muscles, not training for full extension." While heel drops provide a better range of motion, they don't mimic the action of running. The vital ingredient you are missing in this exercise is the driving power that occurs from the push-off.  For long-distance runners, static calf raises train the muscle in a dysfunctional manner that won't sustain endurance. That's why so many runners break down because they train using static moves. Static calf raises hurt you because they don't mimic the biomechanics of the sport. For example, if you have trained your calf muscles doing sets of 15 reps, your muscles will fatigue because you haven't built endurance. As the muscle fails, this causes you to change your running gait. What starts as restricted motion in your calf leads to restricted movement in the hips – and that's a way more significant problem.   The #RunPainFree verdict: Cut out calf raises, and save yourself hip injuries. Ain't nobody got time for that.  Lateral leg swings – why are they a problem? When you watch a group of runners warming up, you'll likely see lateral leg swings. But don't be fooled; the only thing they are getting ready for is a strain.  News flash: Everyone has IT band fascia that is extremely tense and restricted. When you flare your legs from right to left, you are forcing a restricted motion at the joint. This example is why lateral leg swings strain ligaments.  "Maybe it's because I'm Italian, but when people do lateral leg swings,s I see ligaments as overcooked spaghetti." Hot tip! It would be best if you foamed roll before you stretch. If you can't be bothered to foam roll, don't bother stretching. You have a better chance of not injuring yourself by ignoring both.   And don't be fooled by what blood flow does for your body on the run. Blood flow creates mobility and reduces pain. That's why so many runners run through injury; it feels better at the time. But when you stop, you'll know you aggravated your injury.   The #RunPainFree Verdict: Lateral leg swings have got to go – they are not sport-specific.  Butt kicks are for dropkicks. When does anyone on a long-distance run naturally do butt kicks? Never. That's why training butt kicks causes injuries.  Butt kicks pump your hamstrings. The job of a hamstring for a long-distance runner is to assess the level of extension and to pull your leg back. When you have pumped your hamstring before you run, it can't fully extend.  When you do this repetitively, your IT band says, sorry buddy; I didn't sign up for this. Consequently, your knee and hip won't fully extend. That's when you find yourself in the hurt locker.  "When you are in pain on a run, it is your body saying what you trained me to do and what I am doing are two different things, so stop now." When a runner is butt-kicking, it's because they are on their toes. Have you ever seen Kipchoge on his toes? No, because butt kicks are for Usain Bolt.  During Bolt's final race, he hammered his hamstring. Up until that point, he had never run a mile. But you may have guessed, he now runs miles, yet he will never again be a podium finisher for the 100 meters. "The only thing in common between running a long-distance and a short distance is the word run. You should be thinking, 'snap, I don't know what I'm doing, but I'm probably doing many things that I shouldn't be." The #RunPainFree Verdict: Butt kicks are a pain in the arse. Do walking lunges instead. KEY LEARNING POINTS: Calf raises contract your muscles, whereas you want to be training for full extension and push off.  Lateral leg swings are not sport-specific and create immense tension on your hip. Butt kicks pump your hamstring, which leads to a dysfunctional running gait.  Foam roll before you stretch. It breaks up the facia, which supports a better range of motion.  LINKS MENTIONED: Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com

In today’s episode of #RunPainFree, Coach Jessica Marie Rose Leggio discusses how Covid infection affects athletes and runners with healthy and well-developed lungs. She also shares how you can safely return to running and get back on track after dealing with respiratory complications. Running Post Covid Getting back to running after suffering from a Covid infection can be more challenging than you think. Running is an endurance sport that is demanding and requires high levels of stamina and endurance, as well as a healthy and correct rhythm between the way your heart and lungs operate. In other words, if either the heart or the lungs fall out of this well-balanced rhythm, you are going to experience many difficulties when trying to run longer distances. The disruption of this rhythm is inevitable when dealing with a Covid infection because this is a high respiratory virus that primarily attacks your lungs. Thus, even well-trained runners and professional athletes will feel extreme fatigue and exhaustion due to this virus infection. “If you’re not somebody who’s ever dealt with anything lung-wise or breathing-wise, you’re gonna be struck by the results or fallout from having this type of respiratory tax on your body.” Take Your Time The most important thing when it comes to running after Covid is to take your time. Many athletes who experience a Covid infection think that they are ready to get back on track as soon as they feel better. However, getting straight back to running is a mistake that can lead to injury, demotivation, and even more respiratory complications or relapse (which is happening to many). The reason is simple - your body won’t be ready to take up running right away. Your lungs will be so exhausted after dealing with the infection that even the simplest tasks might get you tired too soon, let alone something as demanding as running. Remember, your lungs have to work very hard to get the virus out of your system, and this battle will leave them exhausted for weeks to come. Instead of having high expectations when getting back on terrain, start by introducing light activities to retrain your lungs before running again.   “You have to honor how much your body went through to fight it, and it’s not gonna be over in a week; that’s unrealistic.”  Get Back on Track Thinking you’re going to get back running right after testing negative after day 10 of having it passes, is unrealistic. This respiratory virus takes a severe toll on your lungs and significantly impacts your ability to run continuously. However, this doesn’t mean you cannot get back to the level you were at or even exceed your previous skills. As long as you don’t push your body to start running right away, you will be able to gradually train your heart and lungs and build up the necessary endurance. To do so, you should begin to slow and introduce one physical activity per day. Keep track of your heart rate when resting and engaging in physical activities to ensure there are no irregularities. It might take two to three weeks of consistent light training before you can hit the road again. As long as you understand how your new set of lungs works, you will be able to build back your endurance. “This is just another way to get your body better. It’s just gonna put you on another level of understanding how your body operates, understanding what your body can and can’t do, honoring that and working with that.” Key Learning Points: Healthy athletes with well-developed lungs can suffer even graver respiratory consequences after a Covid infection. It is essential to honor the time your body needs to recover instead of pushing your limits. Make sure to start slow - practice one light activity per day before getting back to running. Links Mentioned: Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com Podcast Sponsor: https://www.yourunwithit.com

Episode: "Why You Should Run With Me Into 2021"Welcome to Episode XX of the #RunPainFree Podcast.In this episode, Jessica Marie Rose Leggio discusses Why You Should Run With Her Into 2021.So if you want to run a race, feel a sense of purpose when running, and move into the New Year to see the light at the end of the tunnel. so you can push through uncontrollable life challenges to achieve greatness, tune in now!In this episode, Jessica reveals a life-changing ailment that has sidelined her as a dancer, athlete, and distance runner.   More InformationLearn more about how you can improve your results by breaking through life challenges with https://race.runpainfreeacademy.com   Links Mentions From This Episode:https://www.runpainfreeacademy.com   Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!If you enjoyed this episode on Why You Should Run With Me Into 2021, please share it with your friends by using the social media buttons you see at the bottom of the post.Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"Thanks for listening!  

Run our 1st virtual race, “Run Into 2021” presented by the #RunPainFree Academy!   This year has been something and we are all ready to get out of 2020! So, I am super excited to share this news with you today! I've been holding it back for months now and that day is finally here!   Introducing our FIRST ever race, “RUN INTO 2021” Virtual race, presented by the #RunPainFree Academy! SO EXCITING!!!!!!!    Here is the scoop!  Because we work with all runners at all levels and all paces, we wanted the “RUN INTO 2021” to honor all runners so you can choose to run  5k, 10k. Half or Full Marathon!  Registration currently open Registration closes 12/15/2020 Miles completed by 12/31/2020  Is there a medal? OF COURSE! Our custom medal is AMAZING O.M.G! You are going to love this a one of kind medal that symbolizes what running into the year 2021 actually means and looks like in this day and age!   Swag bag? You got it! You can see all that on the race page here: RACE PAGE     OH! And in true #RunPainFree Academy fashion, we have a BONUS challenge that can win you one-on-one with Coach Jessica (no matter where you are, we have been doing this online since 2009 ;))    Join us for our FIRST ever race, and RUN INTO 2021!    Do it on your own time! Your own pace! And most importantly as we always say, RUN FOR YOURSELF… that's what we want for all our runners!   BEFORE IT SELLS OUT!  LET’S RUN! Join our first-ever virtual race to get out of 2020 and register for the RUN INTO 2021 race today!   LET’S GO! #RunPainFree

 "3 Ways Runner skill Their Injury Recovery or Results PT. 2!"   Welcome to the RunPainFree Podcast.   In this episode, Jessica discusses how to avoid shiny-object syndrome, how to stop being undisciplined, and how to use customized plans instead of free generalized information so you can do what actually works to recover from injury. Tune in now!   In this episode, you'll discover: Episode Title: "3 Ways Runner Kill Their Injury Recovery Or Results PT. 2!" * Too many run coaches (track and field) - * Shiny-object syndrome * The discipline and consistency it takes to get results * #RUNPAINFREE BOOTCAMP, ACADEMY, ONE ON ONE   About Jessica Marie Rose Leggio Jessica is an expert in Common Run Injuries  whose accomplishments include: * Sports Biomechanics, Athletic Injury Corrective and Conditioning Expert * Functional Movement Expert L2 * Running Specialist * CSCS STUDY * Fitness & Nutrition Expert * ASFA- CPT ( EFTI, AFAA, NSCF) * BeachBody Specialist/Coach * Kettlebells L2 * Pre and Post-Natal * Stretch * Dance teacher/choreographer   More Information Learn more about how you can improve your results with Common Run Injuries  with www.runpainfreebootcamp.com   Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!   Don't forget to subscribe to the show to get automatic episode updates for our "RunPainFree Podcast!"   Please leave a review right now if you enjoyed this episode.   Thanks for listening!

 "3 Ways Runner skill Their Injury Recovery or Results PT. 1!"   Welcome to the RunPainFree Podcast.   In this episode, Jessica discusses how to avoid shiny-object syndrome, how to stop being undisciplined, and how to use customized plans instead of free generalized information so you can do what actually works to recover from injury, tune in now!   In this episode, you'll discover: Episode Title: "3 Ways Runner Kill Their Injury Recovery Or Results PT. 1!" * Too many run coaches (track and field) - * Shiny-object syndrome * The discipline and consistency it takes to get results * #RUNPAINFREE BOOTCAMP, ACADEMY, ONE ON ONE   About Jessica Marie Rose Leggio Jessica is an expert in Common Run Injuries  whose accomplishments include:   * Sports Biomechanics, Athletic Injury Corrective and Conditioning Expert * Functional Movement Expert L2 * Running Specialist * CSCS STUDY * Fitness & Nutrition Expert * ASFA- CPT ( EFTI, AFAA, NSCF) * BeachBody Specialist/Coach * Kettlebells L2 * Pre and Post-Natal * Stretch * Dance teacher/choreographer   More Information Learn more about how you can improve your results with Common Run Injuries  with www.runpainfreebootcamp.com   Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!   Don't forget to subscribe to the show to get automatic episode updates for our "RunPainFree Podcast!"   Please leave a review right now if you enjoyed this episode.   Thanks for listening!

Do You Make These Run Cadence Mistakes Welcome to the RunPainFree Podcast. In this episode, Jessica discusses why training run cadence doesn't work. So if you want to learn how to run, without getting injured using run cadence, and have the proper running technique so you can #RUNPAINFREE, tune in now!   In this episode, you'll discover: Episode Title: "Why Run Cadence Doesn't Work Anymore." Common run talk that is "hogwash." Learn how to run using proper technique, via functional movement patterns (how the body operates) Why cadence is a highway to injuries #RUNPAINFREE BOOTCAMP   About Jessica Marie Rose Leggio, whose accomplishments include: Sports Biomechanics, Athletic Injury Corrective and Conditioning Expert Functional Movement Expert L2 Running Specialist CSCS STUDY Fitness & Nutrition Expert ASFA- CPT ( EFTI, AFAA, NSCF) BeachBody Specialist/Coach Kettlebells L2 Pre and Post-Natal Stretch Dance teacher/choreographer   More Information Learn more about how you can improve your results with Run Cadence with www.runpainfreebootcamp.com.   Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on Why training run cadence doesn't work, please share it with your friends using the social media buttons you see at the bottom of the post.   Thanks for listening!  

Especially For Skeptical Runners Jessica Marie Rose Leggio's guest today is a runner who shares her experience about joining #RunPainFree Academy after being skeptical about whether the program would work for her.   Guess what?! It did. And it may work for you too.   If you want to get to the root of a run injury, avoid race deferment, and keep running then tune in now!   #RunPainFree Bootcamp #RunPainFree Academy   Download this episode now to get started!  

"5 Rules That Are Great For Beginner Runners" Welcome to the 5 Rules That Are Great For Beginner Runners. In this episode, Jessica discusses 5 Rules of Success for ANY run program. So if you want to Do the work, Show up hungry, and Not use your past or current situations so you can Be responsible for your results, tune in now! In this episode, you'll discover: "5 Rules That Are Great For Beginner Runners" Rules of the #RunPainFree Bootcamp How to Do the work How to Show up hungry Why you should Not use your past or current situations What it means to be responsible for your results Why you must be polite to your doubters Jessica Marie Rose Leggio is a Sports Biomechanics Expert for injured runners.   More Information Learn more about how you can improve your results with 5 rules for growth as a runner with www.RunPainFreeBootcamp.com www.RunPainFreeAcademy.com Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!If you enjoyed this episode on Rules of Success for ANY run program, please share it with your friends by using the social media buttons you see at the bottom of the post.

Episode: "Advice Your Favorite Run Guru Won't Tell You" Welcome to the RunPainFree Podcast.  In this episode, Jessica discusses Advice that most run gurus save for their paying clients. If you want to prevent injuries, avoid race deferment, and keep running so you can stop making common run mistakes that lead to common run injuries, tune in now! In this episode, you'll discover: Episode Title: "Advice Your Favorite Run Guru Won't Tell You" * Common run mistakes* Advice for Elite runners is not applicable for Hobby runners* Elites push through the pain and then rest, you miss work and can't make $$*  RunPainFree Bootcamp Modules. Thanks for Tuning In! Head over to www.runpainfreebootcamp.com for more. Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!  

Welcome to the #RunPainFree Podcast. In this episode, Jessica discusses the Know-it-All runners and that know nothing.

Welcome to the #RunPainFree Podcast. In this episode, Jessica discusses Bad habits that hold you back. So if you want to know why you're not reaching your potential, understand the downside of being educated and knowledgable with no emotional control, and why the ego prevents self-honesty in running, tune in now! In this episode, you'll discover: Episode Title: "The Running "know-it-all" " Your performance has nothing to do with anyone but your preparation.  If you didn't train, condition, sleep, fuel, hydrate.. that is all cause for poor performance. NOT anything external. You. If the ego gets involved it prevents you from looking inward to be able to free yourself from that external blame, and self-improvement. So you have NOT wasted talent.   Learn how to unleash your full potential as a runner: https://www.runpainfreeacademy.com  

Welcome to #RunPainFree Podcast In this episode, Jessica discusses The 10 Commandments of Injury Prevention. So if you want to Understand how injuries happen, identify red flags of injuries, and track your body's feedback so you can learn how to prevent injuries, tune in now!   In this episode, you'll discover: Episode Title: "The 10 Commandments Of Injury Prevention PT. 2" * *Travel for races * *Aches and pains * *Running in pain * *Pain feedback * *Sports Biomechanics   About Jessica Marie Rose Leggio Jessica is an expert in Injury Prevention  whose accomplishments include: * Lifelong athletes, study and 20+ years expertise in injuries * 80K hours and counting, in injury correction alone from olympian's to semi-pro to everyday runners * Product of our system * Been online since 2009 PRE IG (Oct. 2010), Facetime, video calls, even skype (Nov. 2015) * Just in case you are new to us, we aren't new to this   More Information Learn more about how you can improve your results with Injury Prevention  with www.runpainfreeacademy.com

In this episode, Jessica and I discuss The 10 Commandments of Injury Prevention. So if you want to understand how injuries happen, identify red flags of injuries, and track your body's feedback so you can learn how to prevent injuries, tune in now! In this episode, you'll discover: Episode Title: "The 10 Commandments Of Injury Prevention PT. 1 " * 5 of the 10 * *Foam rolling *Coach Credentials * *Stability sneakers * *Speedwork * *Online program About Jessica Marie Rose Leggio Jessica is an expert in Injury Prevention  whose accomplishments include: * Lifelong athletes, study and 20+ years expertise in injuries * 80K hours and counting, in injury correction alone from olympian's to semi-pro to everyday runners * Product of our system * Been online since 2009 PRE IG (Oct. 2010), Facetime, video calls, even skype (Nov. 2015) * Just in case you are new to us, we aren't new to this More Information Learn more about how you can improve your results with Injury Prevention  with www.runpainfreeacademy.com Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! Thanks for listening!

Welcome to the #RunPainFree Podcast. In this episode, Gary Corbitt and I discuss the founding fathers of modern-day running most runners do not know exist. So if you want to learn from Gary Corbitt who is a  run historian and hall of fame inductee, tune in now! In this episode, you'll discover: * The history of running gives you a greater respect for the sport, once you know where it's come from * Gary Corbitt speaks about the founding of the New York Pioneers Club and it's influence on you as a runner. * You will be surprised to who was the founding father of Ultra-marathons! About Ted Corbitt Retired in 2011 as Research Director, WJXT-TV/ Post-Newsweek Stations, Inc. after 32 Years.   He currently serves as Curator for the Ted Corbitt Archives and Historian for the National Black Marathoners Association (NBMA).   In 2019 he was inducted into the National Black Distance Running Hall of Fame for his work in preserving long-distance running history.   Gary also works with the University of North Florida School of Communication as Chair for its advisory board. More Information Learn more about how you can improve your results with The History Of Running with www.marathontrainingsummit.com TedCorbitt.com Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! Thanks for listening!

Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH discusses Marathon Training Summit Keynote speaker, Kathrine Switzer, and her 261 Fearless organization. So if you want to be empowered, advocate women in running, and unleash your potential so you can learn how to be apart of the movement, tune in now!   In this episode, you'll discover: Episode Title: "261 Fearless - Kathrine Switzer " * Keynote speaker of marathon training summit * Changed running for women and the world * Put a face to what women didn't think they were capable of * The 261 Fearless movement   About Kathrine Switzer Kathrine Switzer is the founder of 261 Fearless Organization whose accomplishments include: * *won the New York City Marathon in 1974 * * create and direct the Avon International Running Circuit, a program of 400 women-only races in 27 countries that eventually reached over 1 million women and led to the inclusion of the women’s marathon in the Olympic Games in 1984 * *inducted into the USA National Women’s Hall of Fame for creating positive social change. * * In 2015, along with four visionary friends, she launched 261 Fearless * *58% of all runners and 47% of marathoners in North America are women.   More Information Learn more about how you can improve your results with 261 Fearless  with www.marathontrainingsummit.com 261fearless.org

Welcome to the #RunPainFree Podcast.   In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit expert interview presentation with Lisa Jhung where they discuss running alone for events or run programs.   So if you want to go running with your Bae, run with your kids or dog, and run solo so you can use all these ways of running to progress as a slow runner in virtual race events, tune in now!   In this episode, you'll discover: Episode Title: "Lisa Jhung's Hidden Key's To Enjoy Running Virtual Race Events!" * How to run-straight as a beginner runner or "slow" runner * How to take "breaks" on your run * Types of dog breeds good for running * Learn different ways of running to keep it fun, and progress at the same time   About Lisa Jhung Lisa Jhung is an author, marathoner, trail-runner  whose book, "How to Make Running Not Suck" covers: * Different ways to go running * Pros and cons to each one * How and why to mix it up * What dog breeds are good to run with   More Information Learn more about how you can improve your results with 3 Pro tips or solo run  with www.marathontrainingsummit.com www.LisaJhung.com   Thanks for Tuning In!   Thanks so much for being with us this week.    Please leave a review on Itunes  

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-   Episode: "The Definition or Overtraining " Welcome to the #RunPainFree Podcast. In this episode, Dr. Bill Pierce and I discuss The Definition of Over Training. So if you want to prevent losing gas on a race, prevent injuries, and have a plan that suits you so you can learn how to progress as a runner at any pace, tune in now!   In this episode, you'll discover: Episode Title: "The Definition Or Overtraining " * What recovery means. And its place in performance results (Overload, fatigue, recovery and adaptation = fitter, faster athlete) * What are some red flags to watch out for in your running regimen * The importance of a professional program to increase progression, * Follow the plan  for you   About Us Dr. Bill Pierce is Professor, Run Coach, and CEO whose accomplishments include: * Marathon Super Coach, of Runners World Magazine, Dr. Bill Pierce * Run less run faster  - runners world book * CO-Founder of FIRST Furman Institute of Running and Scientific Training   More Information Learn more about how you can improve your results with The Definition of Over Training  with www.marathontrainingsummit.com   Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!   If you enjoyed this episode on The Definition of Over Training, please share it with your friends by using the social media buttons you see at the bottom of the post.   Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"   And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.   Please leave a review right now Thanks for listening!

Show Notes -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How To Run 26.2 Miles ... Only Doing (1) 20 Miler (Like a Pro)"   Welcome to the #RunPainFree Podcast.   In this episode, Deena Kastor and I discuss Tapering and the "long" run. So if you want to Learn how Olympian Medalist Deena Kastor didn't understand marathon training , grasp the logic behind the 20 miler and tapering, and know that Track and Field and Long Distance running are different sports  so you can understand how to run 26.2 miles with only doing (1) 20 miler, tune in now!   In this episode, you'll discover: Episode Title: "How To Understand How To Run 26. 2 Miles With Only Doing 1 20 Miler  Like A Pro" * Why only (1) 20 miler? * Why taper? * What a marathon training plan should enable you to run 26.2?   More Information Learn more about how you can improve your results only running an 18-20 miler as you longest run for marathon training plans and programs with www.marathontrainingsummit.com   Thanks for listening!

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-   Episode: "Training Challenges Tricks Professional Runners Use that can help slow runners"   Welcome to the #RunPainFree Podcast.   In this episode, Jessica Leggio, COACH preludes her expert interview presentation with Dr. Jim Taylor where they discuss Training for Adversity.   So if you want to Use bad weather as apart of your marathon training, stop using challenging weather as an excuse not to train, and perform your best in any weather so you can know how to not let weather dictate your total performance , tune in now!   In this episode, you'll discover: Episode Title: "Training Challenges and Tricks Professional Runners Use That Can Help Slow Runners"  Training in bad weather and why it is important How to use bad weather to your advantage Melissa's 2019 Philly marathon (hail, rain, cold and PR 1st timer at Philly ran sub 5    About Dr. Jim Taylor Dr. Jim Taylor is an expert in Sports Psychology whose accomplishments include: Dr. Jim Taylor has been a consultant to USA Triathlon and has worked junior-elite, age-group, world-class, and Olympic endurance athletes in triathlon, cycling, swimming, and running. A former alpine ski racer who competed internationally, Jim is a 2nd degree black belt in karate, a sub-three-hour marathoner, an Ironman triathlete, and currently a USAT nationally ranked Olympic and Sprint distance triathlete. Jim is the author of 17 books, has published over 800 articles, has given more than 1000 workshops throughout North America, Europe, Asia, and the Middle East, and writes a twice-monthly column for triathlete.com.    More Information Learn more about how you can improve your results with Using bad weather as apart of your training with www.marathontrainingsummit.com   Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!   If you enjoyed this episode on Training for adversity, please share it with your friends by using the social media buttons you see at the bottom of the post.   Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"   And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.   Please leave a review right now   Thanks for listening!

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Most Common Questions About The Marathon Training Summit" Welcome to The Top Questions About The Marathon Training Summit Answered. In this episode, Jessica Leggio, COACH  answers the most frequently asked questions about the Marathon Training Summit. So if you want to understand whether you will benefit from attending, learn the difference between the free ticket and the All-Access Pass, and identify how you can leverage the summit for 2021 run goals, tune in now! In this episode, you'll discover: Episode Title: "Most Common Questions About The Marathon Training Summit" Who the summit is for Who is the summit NOT for What is the difference between a Free ticket and an All-Access Pass What type of training will be presented More Information Learn more about how you can improve your results with Most Common Questions About The Marathon Training Summit with www.marathontrainingsummit.com Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!   If you enjoyed this episode on the Most Common Questions About The Marathon Training Summit, please share it with your friends by using the social media buttons you see at the bottom of the post.   Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "The Top Questions About The Marathon Training Summit Answered!"   And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.   Please leave a review right now   Thanks for listening!