#runpainfree

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

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

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 found

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 c

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 sur

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

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

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

 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 difficult

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 eve

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

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

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 t

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,

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 prima

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 move

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

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 fri

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 Ac