New York City Running Coach

Running Form: Don't Believe Hype.

This is Sheldon, he was the most injured last (2016) marathon season, showing over 10 injuries as we went through the correction process, that he obtained running the way TOO many runners, not experts in movement, suggest. Which is the why so many get injured listening to it. He is completely corrected and now my fastest male runner. Because of that stride, he now has the function to utilize his entire movement pattern of a run, to actually run. That said, I can actually explain why you are 100% dysfunctional, with a smile of course ;),  and that's why you're so injured for so long.

Breaking down the mechanics of a run. 

Breaking down the mechanics of a run. 

Breaking down the mechanics of a run. 

Breaking down the mechanics of a run. 

When you don't have any hip rotation, which requires full extension and flexion, you create dysfunction in restriction of your own joints. I call this "under running" meaning, anything LESS than YOUR full range of motion, which will cause injury.. This happens, be it you are running wrong, or your mechanics are actually restricting your ability to run, both resulting in your body not functionally moving as a unit, making the joints and muscles to work against one another which leads to the greater imbalance (how the severity of the injury is determined), muscles and joints start OVER working improperly, resulting in injuries. You need BASIC HUMAN BIO-MECHANICS before any sport. Or, I don't care how good you are, you will never reach your potential, and you will stay with injuries. The mechanics MUST be present first IN ORDER to train the athlete.

So, for instance, a runner that does not have knee flexion at all (doesn't bend), is running as if they are running on stilts, jamming their hip, knee, ankle and back with every step. If you are not flexing your ankle, you are not flexing your hip. The dysfunctional movement, compounds injuries and makes the dysfunction STRONGER with every workout (speed workout is a strength workout FYI), until you correct the pattern. 

So, you have no chance at running totally pain free or to your potential, or any PR for that matter, without fixing base line mechanics.

Breakdown: Hip function, to ankle flexion, to full foot movement to completely ROLL THROUGH your foot (ESSENTIAL FOR RUNNERS), then engages the glute, which extends the hip to then fire the hip to flex (you do not get full flexion with out full extension first), the ankle extends and push off occurs, then the knee can extend .. that is gazelle movement, the full function of the entire lower body, dictated by the glutes support of the upper body and with no tissue/fascia restriction across the T-spine preventing twisting or torque. The IT Band covers the entire movement pattern, covering all major joints and muscles required to allow a run movement. If that is restricting anything, nothing will work. Its a process to getting your body functional IN ORDER To perform. And that is all #RunPainFree is about, preparing the body to perform. 

CLICK THE PHOTO BELOW FOR A SLIDE SHOW OF FUNCTIONAL STRIDES, Performed by Lead Female #RunPainFree Runner Jazz, and lead Male #RunPainFree #Runner Sheldon. 

 

 

 

 

Jessica Marie Rose Leggio, Athletic Injury Correction & Conditioning Expert, FMS

IMG_1086.jpg

Understanding pain, takes someone who can study. Correcting pain, takes someone who has been in pain. A career derived from personal experience, ailments and pain is exactly what made Jessica who she is today. 

A dancer since the age of 3, choreographer and sub-teacher by 12, managing a dance company by 18, where she fixed her first hip in the middle of teaching a class. An ulcer at 12, sparked self nutrition study into a minor in college, resulted in nutrition, digestive nutrition and exercise nutrition specialist with her own eating system. Training throughout, along high school and college athletes, was a place that always intrigued Jessica. A life-time of pain, lead to a career in relieving pain.

Graduated Summa Cum Laude from the College of Mt. Saint Vincent, Business - Marketing and Entertainment Management, inducted into the Delta Mu Delta Nation Honor Society in Business Administration. After years in corporate America (Finance, Spirit and Education Industries), while training and doing nutrition on the side, Jessica made the decision to do what made her feel alive and purposeful... and went full time into Personal Training. 

Equinox Fitness Clubs, ignited Jessica's natural ability to understand anyone's body. This had her promoted quite fast through the levels of training, and her attention to form captured both trainers and clients alike, to this day she is known for her eye. During this time Functional Movement Systems, chose the club she was apart of for an intensive training in learning how to assess movement patterns, imbalances and asymmetries, and correct them. FMS resonated with Jessica's training style and it sky rocketed her business. Quickly she started training other trainers. And eventually, she was offered a job at the Sports Physical Therapy office inside Equinox to be their aid alongside training. 

She was living her life with purpose! An amazing career taking off, learning more every day, working out with trainers, going for runs, dancing life! FINAlLY, she had found her place! The sky had no limit! 

On December 15, 2007, Jessica was hit by a Toyota pick up truck, as a pedestrian. Her immediate injuries were; shifted collar bone, separated shoulder, fractured hip, chipped femur, lost t-spine mobility (no back or neck rotation), SI joint dysfunction (no hip movement), both sprained knees. In a second, the life Jessica had known, would never be again. Coming to terms with this was unfathomable. As if the initial blow wasn't enough, a few months later, L4, L5 and S1 all 3, "hugely bulging disks", showed up. The pain Jessica had every day was indescribable. Using medication patches, pain patches, heating pads and holding back tears to hide the pain,… was how Jessica worked everyday for a year post accident Hiding it from everyone to not put her job, what she loved, in Jeopardy. Being that she was working in PT at this time as well, she had many doctors to help her, but nothing helped. 

The most intense back pain, all day long. Sitting was the worst, so Jessica took on as much sessions as possible just to not sit. After 51 MRI's, Orthopedists and and the final Physical Therapist saying "...Jessica, I have no idea where your pain is coming from," Jessica and her training partner figured it out. Performing an FMS assessment move, immediately showed them exactly where Jessica's intense back pain was coming from, and it wasn't her back.. it was her hip! Realizing FMS, what they had been certified in a year prior, was exactly how she would be fixed gave hope to a very dark time for her. Correction started that moment, and for 2x per day, 5 days a week, she put in the work, scared, nervous and complaining like any client would, too! And in 4 months time, Jessica had 80% of her range of motion back and no more pain

From that moment on, Jessica was known for her FMS expertise among Equinox Executives, Managers and peers. Hosting and a guest at FMS events in several Equinox clubs across New York City. Trainers would learn off of her injuries, because her innate understanding of her own body coupled with being injured, gave valuable feedback to the training staff on the results of any movement performed.  

Jessica, having been a top producer for Equinox pre accident, post accident became #1 trainer for Equinox Wall St for the duration of employment, Top 3 in NYC and ranked #26 in the country. She became and still is, known as the "trainer to the trainers", mentoring as many trainers as possible to educate them in FMS, pain, injuries, athletic conditioning and proper training.  Her extensive education in books, continued education certifications, and actual real life case studies of hundreds of people, gives immeasurable value to her craft and those around her. 

The accident cost Jessica her apartment, car and dancing career, but as she states, "It made me a better expert." She's been able to get hundreds of people out of pain, but going through her own. And it was because of this, that she nurtured this knowledge and shared it! Around the same time is when Beachbody's own Shaun T, was training with Jessica's Training partner, Daniyel, and asked them to be his training team for his upcoming workout, Insanity the Asylum. 

Together, the three programmed Insanity the Asylum, from soup to nuts, it's the only athletic training focused workout on the market. After shooting, Jessica was asked to overhaul Brazil Butt Lift Masters series. Home workouts are prone for home injuries so Jessica's expertise trained the talent how to cue and program to prevent such things from happening. From such a great result, she went on to manager, train and nutrition coach the test groups for two Brazil Butt LIft's, Hip Hop Abs and Insanity the Asylum. Here is where Jessica's eating program, mentioned above, was utilized in a control setting of 200 participants of all levels, sizes and backgrounds, with 100% results across the board, giving her expertise more data on its doing exactly what she’s intending! (reversing things from stomach/digestive problems, to celiac, to hormonal imbalances to name a few). 

IMG_1635.JPG

In 2010 Jessica set out on her own, and started her own company! At which point, she decided to try running again, after 3 years afraid to do. Upon a challenge to run for 7 days straight, she saw that challenge and raised it! After day 1, she felt so good, her back had not felt better, EVER! Day 2, even better! By day 7 she was hooked, it was the final piece to her correction, and her back felt so free and had better movement with every run. Jessica’s affinity for running was born. She saw the benefit in it for her correction specifically, and incorporated it into her programming.

 

 

FMS CO-founder Lee Burton, gave a special workshop that Jessica attended and shared her experience with her accident with him. Lee thanked her and asked for her testimony.  A month later she was named the FMS National Spotlight Expert in 2012!

In 2013 she published her first Ebook on amazon, #RunPainFree Runners Guide to Correcting Knee Pain. 

With her level of training, she had been training athletes for years, and actually correcting them. Reading MRI's, doctor reports, working with PT's and Chiropractors and massage therapists, creating teams to get her clients out of pain. Her first runners injury was , Plantar Fasciitis, actually. Runners have been her majority, in regards to types of athletes, next to football and basketball, and 4th being baseball injuries over the years. Once she incorporated it into her own training, and correction training for clients, quickly she was becoming known as the runners answer to, run pain free.

Over the years, she's combined dance and movement knowledge of 38 years, nutrition study of 25 years, training experience for 15 years and FMS expertise (now) 11 years, and created a runners correction program, to get runners both correction and sport specific training all at once. And the #RunPainFree program was born! 

#RunPainFree #Runner Berry and Coach Jessica, opening up!

#RunPainFree #Runner Berry and Coach Jessica, opening up!

Running her 1st long run, Battery Park to Harlem, West Side Highway 2012

Running her 1st long run, Battery Park to Harlem, West Side Highway 2012

Jessica is a teacher by nature. In every aspect of training, eating or injuries, she literally teaches you what she is doing, why she is doing it, how it started, why it started and how to fix it. She truly wants to help people, becuase she was not helped at all with all her aliments. From her ulcer at 12, to her accident, things that dictated her life, took away her life and limited her life,…not one person could help... she made it her mission to help as many people as possible, to not endure such frustration again. 

Unless you have been in pain, you don't know pain. Unless you have been unable to physically do what you want, you don't know restriction. Jessica understands what many in the fitness field do not and for that reason she gives free events all over NYC on education about injuries and functional movement. Sharing her story and that of hundreds of clients she's corrected over the years. 

Next up for Jessica?! #RunPainFree is a sought after expert in the running community in NYC and growing every day! The events have expanded from NYC to Doing events in Florida for Fit-To-Run, and growing in demand! In 2017 The #RunPainFree Youth Athletic Foundation, a Non-Profit, was founded for promising youth athletes in NYC to get athletic conditioning to extend their athletic careers and scholastics. Jessica has clients all over the globe, from NYC to The Philippines, so the #RunPainFree Academy began in 2018, an online curriculum to get #RunPainFree help where ever you are! Also in 2018 The #RunPainFree Podcast went live! be sure you follow that!

Jessica is still continuing to educate runners in NYC doing QNA Events, Workshops. Serving as a guest expert on podcasts, in running stores, Jessica is now being asked to go to other major running cities around the country for events and international interests as well! Jessica's goal for #RunPainFree is to be known, across the board, as the GO-TO FOR RUNNING INJURIES and pain, who MAKES INJURED RUNNERS INTO ATHLETES. Creating CORRECTED AND PREVENTED, EFFICIENT RUNNERS, ensuring each runner not only runs to their potential, but surpasses it and runs for life, pain free! As for over a decade this program has proven to do so.  

 

Click the picture below, for the slide show. (Keep clicking for the next picture.)

New York City Runner Review and Testimonial by Marilyn Rosario

What are your running goals?

Marilyn: My goals were to become a better runner by incorporating more strength training exercises to my routine.

#RunPainFree Expert: Marilyn is an OT (Occupational Therapist), in her value of the function of the body, she came to us for prevention! She was ahead of the game, to ensure she could run with no problems.. and attain her goal of the NYC Marathon 2016. 

Why did you seek out #RunPainFree?

Marilyn: I knew that scoliosis was having an impact on my running and I wanted to see what #RunpainFree could do to help me. It was a year ago around this time that I had my first consult with Jessica.

#RunPainFree Expert: As an FMS expert, the job is find what is causing discomfort, or pain. In this case it was the imbalance in muscle development, due to the scoliosis and how her bones formed and grew. Can we change bones? No. But, we can retrain the muscles to reach and stay at their potential, in a way that prevents further dysfunction to the hips, which then dictates the knees and ankle joints. It was imperative we began immediately to address this. 

What was it that made you choose #RunPainFree over other options?

Marilyn: I started to read about Jessica to see the types of runners/clients she worked with. She has several clients like me who have scoliosis.

#RunPainFree Expert: We all have a slight case of scoliosis, so it's super common for #RunPainFree. Ranging in clients from 12 years old to 76 year old seniors I have corrected every single person that's come to me for the fall out of having scoliosis. I was confident in getting Marilyn on a stronger path. 

Did you see any other specialists before seeing a #RunPainFree Expert?

Marilyn: I went to a chiropractor to see if he can help me at first and just had me do an x-ray, a slight adjustment and threw some exercises for me to do without showing me how to do it. So I decided to call Jessica and had my consult and the rest has been history.

#RunPainFree Expert: I come from a Movement prospective. Orthopedic Surgeons cut, Chiropractors adjust, and Physical Therapy manipulate to get you mobile, #RunPainFree retrains your entire body how to function, and by default, we correct the pain you feel by correcting the entire movement pattern that resulted in the pain you feel. That's the huge difference between us. If you get an adjustment, but lack muscles that know how to fire, or have the wrong muscles firing, to keep that adjustment, the body slips out a few days later, you may spasm, and you're back at the chiro's door. Each profession is amazing! But, each profession has limits, and when it comes to movement...that is #RunPainFree, not those listed above. Furthermore in working with athletes, and until they are corrected, all their movement compounds their imbalances. So I must work fast, especially runners in marathon training mode. I have to keep up with them so their progressions happens, and allows me to progress them into the phases of correction. With Marilyn, we were able to jump right into her training. I have yet to tell a runner to stop running. I correct IN movement, so I need you moving to see whats going on and follow what the body reveals.

What was the difference between seeing your chiropractor, and seeing #RunPainFree?

Marilyn: She never told me that I could never run again. She helps manage my scoliosis by helping my underdeveloped muscles get developed and getting my body stronger.

#RunPainFree Expert: Immediately we addressed her T-Spine imbalance both muscularly and joint function, as well as shoulder girdle and Lats. The more we addressed her foundation, releasing the fascia of the IT band, which comes up from her knee, along the outer thigh, covering 80% of her glute, then following up across from her hip, low back, T-Spine and attaching at the opposite shoulder. AKA, IT band; (YES, it covers all of that and therefore dictates the entire movement pattern of a run) Essential to any runner, but specifically to Scoliosis, because there is bone restriction that is not moveable, where as facia creates restriction itself it adds to this overall restriction that trickles downs the body, resulting in pain and/or injuries. 

What have you been able to do since you decided to become a #RunPainFree client?

Marilyn: Last year was my first marathon and I wanted to be ready and to last the whole 26.2 miles pain-free! I signed on with #RunPainFree and have seen Jessica once a week to complete my exercise routine.

#RunPainFree Expert: GOAL! She completed the race and officially became a #RunPainFree NYC Marathon Finisher! She is currently in her loaded phase and solidifying her correction, running like a Gazelle, stronger everyday. She start's as a Pacer for the Galloway Running Group this 2017 Marathon training season, as she heads for Chicago Marathon 2017!

Overall, what has your experience with Jessica and #RunPainFree been?

Marilyn: Each and every session I was getting stronger and I started to get faster and more efficient in my runs and finally started to PR my races!!

They have helped me so much and I am so grateful for her. I look forward to continuing to working with her so I can continue to achieve my goals.

#RunPainFree Expert: Marilyn is the epitome of what #RunPainFree can do for those that do not have any injuries and want to keep it that way! Prevention is always the best correction. Coach Proud of how far she's come, and where I can see her going.. I will be right there making sure she accomplishes all her goals!

Run. Go for it! No excuses, put on your kicks and get moving!

Jessica Leggio New York City Running Coach RunPainFree

The problem in saying “easier said than done”, is that you're saying in the first place. In doing so you are allowing yourself to not succeed. You are being your own roadblock, and that is the only reason you won’t go for it.

The first 10 mins. of a run is down right hard. But once you get passed that first few minutes, your mind finally shuts up and your body is moving! The struggle is no longer something that holds you from the run, its actually what feeds you once you are in motion. It’s getting to that point that’s hard, not the actually activity. Mind over matter. If everyone would understand that, and trust it we would be a much healthier society.

Shutting up your brain is the hardest part to the beginning of any workout. Your mind will tell you a million reasons not to workout. Why you shouldn’t run, excuses that in reality have no bearing on what the run is about. Let your mind talk while you get on those new Nike running pants you bought. And those amazing Nike Free kicks that feel like clouds. Because once you step on to the pavement or treadmill (whichever your choose) your mind will taper off. And 10 minutes into the run, its completely quiet. The run takes over your body. Clears your mind. All the sudden you feel your heart working for you. Hear the rhythm of your breath and your feet together rooting for you to keep pace. And it’s in that moment, you realize all the reasons why you should be doing this run every single day. The first 10 minuets suck wind, but that last 10 minutes are invigorating.

Run. GO! Your mind needs the break.

New York City Runner Review of #RunPainFree by Telisa Walter

#RunPainFree Client Highlight: Telisa Walter and her many running accomplishments!

#RunPainFree Client Highlight: Telisa Walter and her many running accomplishments!

WHAT ARE YOUR CURRENT RUNNING GOALS?

Telisa: My only goal was to fix the nagging IT pain that just would not go away despite everything I tried.

WHY DID YOU SEEK OUT #RUNPAINFREE?

Telisa: I went to Jessica after a PT (physical therapy) failed to help me run without pain. After 13 marathons, I was convinced I was done with long runs due to the pain.

#RunPainFree Expert: Telisa had knee pain caused by the IT (ileotibial) Band, which was restricting her hip from properly functioning. It also prevented her from having proper ankle flexion.  

WHAT WAS #RUNPAINFREE ABLE TO DO FOR YOUR IT BAND AND PAIN?

Telisa: She (Jessica) helped not only the IT pain get better but has worked on every single muscle that the injured IT band affected (spoiler alert- it was all of them).

#RunPainFree Expert: We addressed the movement pattern of her IT Band. It dictates the entire chain of movement, particularly with runners. This brought about other imbalances, dysfunction and weaknesses (often due to other muscle groups having to compensate) that needed to be corrected, in order to allow us to correct the root cause of her knee pain.

WHAT IS YOUR END RESULT HAVING WORKED WITH #RUNPAINFREE?

Telisa: Not only am I running without pain now, but because my muscles are working properly, I'm even faster, without extra effort simply due to running more efficiently.  Jessica (#RunPainFree) is great and never once told me not to run.

#RunPainFree Expert: We also uncovered a bit of dysfunction in her T (thoracic) spine, often caused by carrying heavy shoulder sling bags, which is a big culprit for back pain in the shoulder blade region. Because we had to correct the whole movement pattern, we also address any imbalances in the thoracic shoulder girdle region. This allows her to truly mobilize her t-spine rotation, torque, and trunk stability while running.

Conclusion: Telisa has opened up her run and has solid legs, all because she was consistent both in sessions and with following the at-home program she was given. Her pains are gone and she's using LESS effort and running faster. That's what #runpainfree is about, and she now rather than thinking long runs are in her past, Telisa has NEW goals for some negative splits and PR's!!  

COACH Jessica is PROUD! #RunPainFree OUT!

Can I Get Rid of My Running Pain a Few Weeks Before my Marathon?

Can I Get Rid of My Running Pain a Few Weeks Before my Marathon?

MISCONCEPTION #5

It's never too late. Reducing the pain that you're in will be a great relief. Anyone who's ever had to manage or live with pain knows that taking a level 9 pain or discomfort to a level 3, makes all the difference before a big race.

#RunPainFree Review & Testimonial in New York City by Lisa Barzotto

Lisa from pptc nycrunner group

I’ve been meaning to thank Jessica #runpainfree officially on here for quite some time! I contacted Jessica about two weeks before my fall marathon (Detroit Free Press Marathon) as I’d heard about how much she has helped many of my fellow track club friends and teammates. I’d been battling nagging ITBS on my left side, and was becoming increasingly worried about it healing in time for the race.

During training, I’d feel fantastic up until mile 15… and then frustrating, debilitating IT pain would set in. Every. Time. I was feeling pretty anxious about it (likely) happening during the marathon, especially having to run the last 11 miles in agony. I wanted so badly to be able to run this marathon with my sister (her first marathon) but was starting to convince myself it just wasn’t possible. On short notice, Jessica fit me into her packed schedule and spent time listening to me, assessing/observing my running, teaching me about ITBS, how to foam roll the right way, and various strengthening and corrective exercises.

She met with me a few days before the big day for one more session (and pep talk!) and checked in with me leading up to race day. I’m so grateful to report that I ran my marathon without ANY pain until mile 24…And the last 2 miles were more of a discomfort, not the debilitating IT pain I’d experienced during my training. It was a truly incredible experience to run a marathon with my sister and I felt overjoyed to be able to enjoy every moment of it without pain.

THANK YOU Jessica and #runpainfree! Your dedication and the passion you have for your work is so inspiring. I’m grateful for the help and support you gave me leading up to my maratho. Happy Running, all!!!

Written by Lisa Barzotto on Facebook.

#RunPainFree Review & Testimonial by Rochelle Ann Rosa

Running coach in new york city

Yesterday I met with someone I'm going to refer to as one of my angels So I'm a 65 year old woman who is determined to NOT get a knee replacement and KEEP RUNNING FOR LIFE.

She explained to me that I don't need to get a knee replacement or anymore surgeries. She explained that I'm not properly using the muscles from my butt, quads, IT band, hamstrings, and calves and that if I learn how to correctly use my body I will be fine running forever and without any needed surgeries or pain. She worked with me and taught me what I have to do to correct myself.

I'm so grateful that I met her and l recommend her highly to everyone who runs. 👍🏽#runpainfree corrects MOVEMENT. "Itis" is immobility or improper mobility of the joint . MOVE, PROPERLY and you will stop the pain. Unless you correct HOW you're moving, expect to be in pain moving as you are. And that will cause your injury.

65 year old determined to NOT get a knee replacement and KEEP RUNNING FOR LIFE. #runpainfree corrects

Jessica Marie Rose Leggio is a Functional Movement Specialist.https://www.facebook.com/runpainfreenow/'