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