#RunPainFree Podcast

🎧 Runners 🏃 Who Make No Excuses for Life Circumstances

In today's episode, Coach Jessica Marie Rose Leggio speaks with olympian Loretta Claiborne.

Get an Assessment With Jessica: https://www.runpainfreenow.com.

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!

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

Get an Assessment with Jessica: https://www.runpainfreenow.com

Loretta Claiborne website: https://www.lorettaclaiborne.com/

Special Olympics website: https://www.specialolympics.org/about

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Keep running, and keep learning!

Jessica Marie Rose Leggio

 

🎧 NYRR’s Founding President: Black American Distance Running 🏃‍♀️ 🏃 History

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/

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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!

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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

 

🎧 Are You Running With A Healthy ❤️ Heart? 🏃‍♀️

 In today's podcast, Coach Jessica Marie Rose Leggio interviews cardiologist Dr. Rachel Bond.

Get an Assessment With Jessica: https://www.runpainfreenow.com.

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:

1. Call 911.

2. If trained, start CPR immediately.

3. 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 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 minutes 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

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/

 

🎧 Stop Asking Social Media for Help 🏃 🏃‍♀️

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

🎧 Mental Training With A Sports Psychologist 🏃 🏃‍♀️

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

🎧 An Injury Prevention Checklist 🏃‍♀️ 🏃

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 notes!

Take away lesson: 

If you want to know more about recovering from an injury this Free Webinar, Presented By Jessica Marie Rose Leggio, is exactly what you're looking for! You can check it out here: https://www.RunPainFreeNow.com/Free-Training

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

Want more? Bottom line: if you want to discover How To Run Pain Free and Recover From A Run Injury Without Having To Stop Running (Even If You Have No Clue Where To Start!), then check this out now! https://www.RunPainFreeNow.com/Free-Training

 

 

🎧 Running Into a Sprained Ankle 🏃‍♀️ 🏃

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

 

🎧 Cross Training No No’s 🏋️‍♀️

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

🎧 Menopause Doesn't Have To Stop You! 🏃‍♀️

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 

1. Slow down and start walking. But don’t stop – this will shock your body.

2. Calm your body by taking deep cooling breaths
3. 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. 
4. Put cold packs on your wrists and behind your ear lobes. This practice will cool your core down quickly. 
5. 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. 
6. 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

 

 

 

 

 

 

 

 

 

 

 

 

 

           

🎧 Question Your Run Coach If They Suggest These 3 Things.....

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:

1. Calf raises contract your muscles, whereas you want to be training for full extension and push off. 
2. Lateral leg swings are not sport-specific and create immense tension on your hip.
3. Butt kicks pump your hamstring, which leads to a dysfunctional running gait. 
4. 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

🎧 How Can Runners Deal with Post-Covid Respiratory Complications 🏃‍♀️

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

🎧 Why You Should Run With Me Into 2021 (POTS) 🏃‍♀️

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 Information
Learn 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!

 

🎧 What To Do If Your Year Has Been Challenging 🏃

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 Runners Kill Their Run Results 🏃 Pt. 2

 "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 Runners Kill Their Run Results 🏃‍♀️ Pt. 1

 "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 🏃‍♀️

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 The Skeptical Runners 🏃🏃‍♀️

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 To Run With And Live By 🏃

"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.

🎧 Advice your Favorite Run Guru 🏃 Won't Tell You!

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!

 

🎧 Is Your Run Buddy 🏃 🏃‍♀️ A Know It All 🙊?

Welcome to the #RunPainFree Podcast.

In this episode, Jessica discusses the Know-it-All runners and that know nothing. 🙊

So if you want to understand the person who is always ready to debate as to if they have it all figured out, know how to not believe false presentations-gratification-feelings-emotions, and learn the "jack of all trades" who is based on visual... not years of experience so you can How to pinpoint The "know-it-all" who lacks experience, training, and education, tune in now!

 

In this episode, you'll discover:

Episode Title: "The Running "Know-It-All"

* *Attention seeking social media generation

* *Low Entry Online certifications (Easy to get with no vetting process)

* *No prerequisites certifications (anyone can do it in 24-48 hours)

* *Fake certifications (No national certifying board)

* *No experience (working professional on Monday, fitness expert on Wednesday)

* *NO certifications or credentials BUT a lot of followers (Sponsored as an ambassador but no functional running education).

Are you following the misinformation from the "loudmouth" on social media (aka, the one with the most likes in your news feed) who is actually NOT educated, NOT experienced, NOR an expert? 

They are just the loudest in your news feed. And following what they say can hurt you or lead to a serious run injury. This lends to 80% of injured runners. Too many listen to peers and amateur-professionals that are not educated in injuries. It's ACTUALLY very serious and NOT everyone can do it.

More Information

Learn more about how you can improve your results with 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!

🎧Are You One of Those Runners Who Wastes Their Run Talent? 🏃

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

 

🎧 The 10 Commandments of Injury Prevention PT. 2

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

🎧 The 10 Commandments of Injury Prevention PT. 1

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!

🎧 Why You Wouldn't Be Running ANY Race Events If Not For Ted Corbitt.

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!

🎧 261 Fearless - Kathrine Switzer

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