#RunPainFree Podcast

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 free training series because if you've ever wondered "Free Training

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. If you really want to #RunPainFree - without Having to hang up your run shoes and stop running altogether, possibly forever - this Free Webinar, Presented By Jessica Marie Rose Leggio, is exactly what every Injured runner is looking for! Grab it here: https://www.RunPainFreeNow.com/Free-Training

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. 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.   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. Also, if you want to know "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!)" this Free Webinar, Presented By Jessica Marie Rose Leggio, makes it quick and easy! You can check it out here: https://www.RunPainFreeNow.com/Free-Training

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. Hey, by the way, if you want to know "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!)" this Free Webinar, Presented By Jessica Marie Rose Leggio, makes it quick and easy! You can check it out here: https://www.RunPainFreeNow.com/Free-Training

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!  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 #RunPainFree Bootcamp: RunPainFreeNow.Com/Free-Training 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.   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 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. Keep running and keep dreaming!

Before we start the show, if you want to know "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!)" this Free Webinar, Presented By Jessica Marie Rose Leggio, makes it quick and easy! You can check it out here: https://www.RunPainFreeNow.com/Free-Training 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.  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: RunPainFreeNow.Com/Free-Training

Today's show is about How To Overcome Your Fear Of Getting Injured, and 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 In this episode, 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! 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 Resources & Programs To Run Injury-Free: RunPainFreeNow.Com/Free-Training Keep running and keep learning!

Today Coach Jessica Marie Rose Leggio aims for the rising popularity of massage therapy guns and how they may cause injuries. If you're stonewalled by the fact that more and more you're lowering your distance or the duration of your runs due to pain, then this Free Webinar, Presented By Jessica Marie Rose Leggio, is the perfect solution to your problem! Grab it here: https://www.RunPainFreeNow.com/Free-Training Jessica's counter-narrative about Theragun shoots down the marketing claims and offers up some tools and advice that will aid your recovery without the risk of injury. 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. Oh, before I forget, if you're wondering "How do I get past chronic reoccurring injuries", then this Free Webinar, Presented By Jessica Marie Rose Leggio, has the solution! This presentation covers an under-the-radar perspective on what the TOP  Elite runners do to avoid or rapidly fix common run injuries. Learn more here https://www.RunPainFreeNow.com/Free-Training 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. Get an Assessment With Jessica: https://www.runpainfreenow.com. 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.  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 Get an Assessment With Jessica: https://www.runpainfreenow.com. Get a copy of Nita Sweeney's Book, Depression Hates a Moving Target: https://nitasweeney.com/. 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 🏃‍♀️ (With Lisa Jhung). Get an Assessment With Jessica: https://www.runpainfreenow.com. Lisa is a widely published writer in all corners of the running world and is the author of Running That Doesn't Suck: How to Love Running (Even If You Think You Hate It).  As the title of Lisa's book suggests, she didn't always love running. She flat out hated it – to the point that she was hiding from her high-jump coach to avoid running two laps around the track during warm-up. After being forced into running to make the college volleyball team, what began as begrudging runs turned into a daily activity she positively anticipated. Lisa's offers some sage advice with a dose of dry wit that will guide new runners and advanced runners alike to find joy in the simple act of running.  Focus on the journey, not the destination  Ultimately, there is no one-size-fits-all. Play around with different approaches to running and find what works for you.  TIMESTAMPS: 01:00 – Intro and Lisa's biography 02:02 – Lisa's running story 04:22 – Importance of identifying the reason why you run 06:22 – Advice for beginner runners 09:16 – Run where you are 13:06 – The number 1 misconception about running  16:30 – The runner's high 19:31 – The pros and cons of joining a run group 24:17 – How to get past the initial soreness as a beginner runner  KEY LEARNING POINTS Be patient with your progress and run where you are on any given day Focus on the process, not the end goal Remember that the initial soreness beginner's experience dissipates over time The runner's high kicks in around the 30-minute mark of steady-state running LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Read a free chapter of Lisa Jhung's book Running That Doesn't Suck, or order it  from her website: http://www.lisajhung.com/books.html Keep running and keep foam rolling!

In today's episode, Coach Jessica Marie Rose Leggio aims at a rampant misconception in the running world. But first, if you're disappointed by the fact that pain has stopped you for months from the activities you enjoy the most, then this Free Webinar, Presented By Jessica Marie Rose Leggio, is the perfect solution to your problem! Grab it here: https://www.RunPainFreeNow.com/Free-Training 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. 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 focusing on your hips if you are an office worker LINKS MENTIONED #RunPainFree Webinar Training 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? 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  

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. Get an Assessment With Jessica: https://www.runpainfreenow.com. 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?  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. # 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 Resources & Programs To Run Injury-Free: https://www.RunPainFreeNow.com/Free-Training  Keep running and keep learning!  Jessica Marie Rose Leggio

In today's episode, Coach Marie Rose Leggio interviews Martinus Evans. Get an Assessment With Jessica: https://www.runpainfreenow.com. 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: 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 Get an Assessment with Jessica: https://www.runpainfreenow.com. Connect with Martinus Evans: Blog and Podcast: 300 Pounds and Running Instagram: @300poundsandrunning 

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 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. 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: 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 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/