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

In today's episode of the #runpainfree podcast, coach Jessica Marie Rose Leggio takes aim at three typical running exercises. She explains why they are doing you more harm than good. 
Give calf raises the boot.
Despite what you may have heard, adding heel raises into your training regime is counterproductive. Why? Simply put, a calf raise contracts your muscle. It's the full extension of your calf and ankle that gets you into the push-off position. 

"Your calf muscle will only fire when it is in full extension. If you are doing calf raises, you are pumping and contracting your muscles, not training for full extension."

While heel drops provide a better range of motion, they don't mimic the action of running. The vital ingredient you are missing in this exercise is the driving power that occurs from the push-off. 
For long-distance runners, static calf raises train the muscle in a dysfunctional manner that won't sustain endurance. That's why so many runners break down because they train using static moves.
Static calf raises hurt you because they don't mimic the biomechanics of the sport. For example, if you have trained your calf muscles doing sets of 15 reps, your muscles will fatigue because you haven't built endurance. As the muscle fails, this causes you to change your running gait. What starts as restricted motion in your calf leads to restricted movement in the hips – and that's a way more significant problem.  
The #RunPainFree verdict: Cut out calf raises, and save yourself hip injuries. Ain't nobody got time for that. 
Lateral leg swings – why are they a problem?
When you watch a group of runners warming up, you'll likely see lateral leg swings. But don't be fooled; the only thing they are getting ready for is a strain. 
News flash: Everyone has IT band fascia that is extremely tense and restricted. When you flare your legs from right to left, you are forcing a restricted motion at the joint. This example is why lateral leg swings strain ligaments. 

"Maybe it's because I'm Italian, but when people do lateral leg swings,s I see ligaments as overcooked spaghetti."

Hot tip! It would be best if you foamed roll before you stretch. If you can't be bothered to foam roll, don't bother stretching. You have a better chance of not injuring yourself by ignoring both.  
And don't be fooled by what blood flow does for your body on the run. Blood flow creates mobility and reduces pain. That's why so many runners run through injury; it feels better at the time. But when you stop, you'll know you aggravated your injury.  
The #RunPainFree Verdict: Lateral leg swings have got to go – they are not sport-specific. 
Butt kicks are for dropkicks.
When does anyone on a long-distance run naturally do butt kicks? Never. That's why training butt kicks causes injuries. 
Butt kicks pump your hamstrings. The job of a hamstring for a long-distance runner is to assess the level of extension and to pull your leg back. When you have pumped your hamstring before you run, it can't fully extend. 
When you do this repetitively, your IT band says, sorry buddy; I didn't sign up for this. Consequently, your knee and hip won't fully extend. That's when you find yourself in the hurt locker. 

"When you are in pain on a run, it is your body saying what you trained me to do and what I am doing are two different things, so stop now."

When a runner is butt-kicking, it's because they are on their toes. Have you ever seen Kipchoge on his toes? No, because butt kicks are for Usain Bolt.  During Bolt's final race, he hammered his hamstring. Up until that point, he had never run a mile. But you may have guessed, he now runs miles, yet he will never again be a podium finisher for the 100 meters.

"The only thing in common between running a long-distance and a short distance is the word run. You should be thinking, 'snap, I don't know what I'm doing, but I'm probably doing many things that I shouldn't be."

The #RunPainFree Verdict: Butt kicks are a pain in the arse. Do walking lunges instead.
KEY LEARNING POINTS:
Calf raises contract your muscles, whereas you want to be training for full extension and push off. 
Lateral leg swings are not sport-specific and create immense tension on your hip.
Butt kicks pump your hamstring, which leads to a dysfunctional running gait. 
Foam roll before you stretch. It breaks up the facia, which supports a better range of motion. 
LINKS MENTIONED:
Get an Assessment With Jessica: https://www.runpainfreenow.com
Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com