Run for Fun with Leigh Spann

TAMPA, Fla. (WFLA) - The Run for Fun digital show and podcast made its debut on November 23, 2022. Since then, Leigh Spann and Coach Maria have broadcast 92 episodes to help runners enjoy their runs. Some episodes focused on eating enough food to support the exercise as well as keeping runs slower to stay injury-free. A few episodes checked in with local doctors to discuss sleep routines, hormones, and how to keep knees and ankles healthy. The show spent several months training a new runner to race a 5K and set up a Strava virtual running group to answer questions and create an engaging community.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, we take a look at that daily cup of coffee and how caffeine impacts running and exercise. Leigh Spann and Coach Maria discuss caffeine with registered dietitian Jennifer Patricca. Patricca explains that caffeine can have different effects on different athletes. Some have positive results; some experience no change, and others have some negative effects.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun we focus on data. Specifically, the data that many runners and non-runners get from their smartwatches. Leigh Spann and Coach Maria discuss what the different criteria mean and how to interpret the data. Runners training with Garmin or Apple Watch data is relatively new, so it can be a lot to understand.

TAMPA, Fla.(WFLA) - In the days after Hurricane Helene, this week's Run for Fun episode is about running and disasters. While this storm is the most immediate disaster for many in the Southeast, a disaster can be job loss, the death of someone close to you, or anything that disrupts your life. Leigh Spann and Coach Maria chat about how to adjust your expectations around these times and not let running be an additional stress factor.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, we chat with a freshman member of the Florida Southern Cross Country team in Lakeland. Daniel Welling grew up in Polk County. He was born premature, and he weighed less than two pounds at birth. Welling was also diagnosed with an inoperable brain cyst that required a shunt in his head to manage. In the end, that diagnosis would keep him from playing most sports.

TAMPA, Fla. (WFLA) -- In this week's episode of Run for Fun, we focus on kids and running. It is important to keep kids active, but it is also important the activity happens when kids are developmentally ready for it. Joining Leigh Spann and Coach Maria for this discussion is pediatrician Dr. Melinda Murphy. She's an associate professor of pediatrics at USF Health Morsani College of Medicine and director of pediatric hospital medicine at Muma Children's Hospital at Tampa General. They talk about ways to encourage or allow your child to run at appropriate ages.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, we discuss fall goals and how to set yourself up for success. Especially in Florida, the summer heat can make runs feel difficult and slow, but as the humidity begins to drop, paces can increase. Coach Maria explains how she helps clients start to increase their speed in the cooler air, so they are ready for fall races. Leigh Spann and Coach Maria discuss how to choose a race in Florida or other parts of the country that best suits the training runners put in over the months of hot weather.

TAMPA, Fla. (WFLA) - This week on Run for Fun, we chat with Nels Matson. The ultramarathon runner from Bradenton, FL is setting off on a record-breaking run across the country. His plan is to run 3000+ miles from sea to shining sea across America, and his goal is to do it in less than 42 days.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, Coach Maria answers questions from runners. We solicited questions and concerns from listeners, and Coach Maria goes through some of them with expert advice. Because runners are often alone or run with small groups, questions about training, injuries, recovery, etc may go unanswered. Leigh Spann and Coach Maria want to open the conversation in this episode to get those questions answered.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, the focus is on what to do when you get sick. Olympic runner Noah Lyles made headlines when he raced just two days after testing positive for Covid. The rules allow athletes to make the decision if they want to participate even with a positive test, but it showcases how much runners want to push through illness when it comes to racing. Many runners like the consistency of their daily run and try to stay healthy enough to stick to that regime. Inevitably, the sniffles or a cough will happen, and Coach Maria and Leigh Spann discuss how an illness can impact daily runs.

TAMPA, Fla. (WFLA) -- In this week's episode of Run For Fun, it's all about the Olympics. The track and field events take place this week in Paris, and runners race distances from the 100-meter dash to the 26.2-mile marathon. Leigh Spann and Coach Maria sit down with Olympian Meb Keflezighi. He won a silver medal in the 2004 marathon in Athens, Greece with a time of 2 hours, 11 minutes and 29 seconds. That was one of four Olympics he's competed in. He ran the 10,000-meter race in Sydney in 2000. He also raced the marathon in London in 2012 and Rio de Janeiro in 2016.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, we focus on how running can be a way to get through tragedy and heartbreak. For many runners, the time they spend running is a time to reflect and think or just zone out. For others, it can be something to focus on when the rest of their world is in chaos. For Amy Cosens, her life went into chaos when her husband died of cancer in April of 2023. Sgt. Lee Cosens of the Bradenton Police Department lost his battle with cancer leaving Amy and their two young girls alone.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we tackle the dreaded running plateau. When people start running, they often improve quickly and set new personal records in races. After a few years, getting faster becomes harder as the runner gets closer to their full potential. That plateau can make running feel less exciting and less fun overall. In this episode, Leigh Spann and Coach Maria discuss ways to break through this plateau both physically and mentally.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we focus on a condition that affects many athletes: low energy availability. Low energy availability simply means the body does not have enough energy to support daily functions like organs operating at normal levels. Energy the body needs comes from calories in food. Any physical exercise uses some of that energy, and the body uses what's left for its basic physiological processes. If an athlete has prolonged low energy availability it can lead to a condition called Relative Energy Deficiency in Sports (RED-S)

TAMPA, Fla. (WFLA) — In this week's episode of Run For Fun, we are helping those just beginning their running journey. When people start running, many questions come up about the best practices, including how often and how fast to run. Not to mention, new aches and pains may arise from the exercise, and new runners do not know if these are normal or more serious injuries.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we chat with Ryan Jordan. He and his brother, Keith, are behind the popular St. Pete Run Fest race event. This week, Jordan will host the 4-mile St. Pete Pier Run on the Fourth of July. He discusses the importance of Independence Day races and what people can expect when they lace up that morning.

TAMPA, Fla. (WFLA) — In this week's episode, we look at running during pregnancy. Many women who consistently run wonder if they can continue their routine and at what point they should limit the activity. Leigh Spann and Coach Maria sit down with Liliya Passman, a Certified Nurse Midwife at USF Health OB/GYN, Tampa General Hospital, to help break down what to expect from running while you are expecting.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we take a look at a chilly way to recover from hard runs and intense exercise. Cryotherapy and cold plunges have become more popular recently. Athletes enter a cryotherapy chamber and endure frigid temperatures to help ease muscle soreness and inflammation. The Cleveland Clinic explains this occurs because the cold constricts blood vessels and sends blood away from that part of the body.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we take it uphill. Hill workouts can be a challenging way to improve your running ability. Frank Shorter won the gold medal in the 1972 Olympic marathon. He famously said, "hills are speedwork in disguise."

TAMPA, Fla. (WFLA) — In this week's episode of Run For Fun, we look at how heat and humidity impact running and outdoor exercise. As the weather heats up, your body works harder to stay cool, making exercise much harder. This means that runners need to slow down and limit harder workouts to stay safe.

TAMPA, Fla. (WFLA) - In this week's episode, we take a closer look at what it takes to raise money for charities that offer entries into major marathons. In many of the most popular marathons around the world, there are a few ways to get an official entry: register for the race lottery, qualify with a fast enough marathon time, or run for a charity.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, we take a look at competing and racing in wheelchairs and handcycles. The joy of crossing a finish line should be available to everyone, no matter their ability. Today, Leigh Spann and Coach Maria sit down with Mark Lalli, one of just 40 handcycle participants in the 2024 Boston Marathon. To compete in this category, the athlete must have a physical impairment that aligns with the International Paralympic Committee, and the impairment must impact the person's ability to use a wheelchair or run with a prosthesis.

TAMPA, Fla. (WFLA) -- In this week's episode of Run for Fun, we discuss the six World Major Marathons. These marathons are Tokyo, Berlin, Boston, Chicago, London and New York City. Professional and recreational runners from around the world train to tackle the 26.2 miles in each of these cities.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we take a deep breath and look at how important proper breathing is to running. It's easy to focus on running faster and working harder, but runners are less likely to work on their breathing techniques. Taking deep, full breaths allows oxygen to get to the muscles and can even decrease fatigue.

TAMPA, Fla. (WFLA) – In this week’s episode of Run for Fun, we discuss the importance of pelvic floor and glute strength for runners. Many runners don’t realize the importance of the glute muscles to power the run. These large muscles also help to stabilize the runner and can help prevent injury. While you’re running you are actually balancing on one leg at a time, and building up the muscles that can help stabilize you will make the run stronger.

AMPA, Fla. (WFLA) — In this week’s episode of Run for Fun, we get ready for the legendary Boston Marathon. This race started in 1897, and it is the most prestigious road race in the world. Professional runners race through the same Boston streets as recreational runners. For non-professionals, it is difficult to even make it to the starting line. One way to run “Boston” is to qualify. To be eligible, a runner needs to run a different marathon at a specific speed (based on age) in the 12 months before the Boston Marathon.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we sit down with Hillsborough County School Superintendent Van Ayres. He's an avid runner, even qualifying and running the legendary Boston Marathon in 2023. As a teenager, he was an athlete at Jefferson High School in Hillsborough County, and he wanted to get back in shape after returning to the district as a high school chemistry teacher.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we focus on older runners. In road races, people 40 years and older are considered "masters" because people begin to slow down around that time. Leigh Spann and Coach Maria discuss how to adjust your running routine, diet, and recovery as you age. Older adults can still push themselves and be competitive, but there should also be an emphasis on rest and healing.

TAMPA, Fla. (WFLA) - In this week's episode of Run for Fun, we look at the challenges running mothers face, specifically while their children are young. These mothers balance family needs with their desire to run for hours at time while training for longer races. It can lead to stress and feeling like there's never enough time in the day.

In this week’s episode of Run for Fun, Leigh Spann and Coach Maria count down the top eight mistakes running coaches see.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we focus on keeping our skin safe from the sun as the days get longer, and the sun's rays get more direct. Leigh Spann discusses why the direct sun rays impact your skin more than during the winter months. She also explains how you can use the length of a shadow to determine how strong those rays are and how quickly skin damage can occur.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, Leigh Spann and Coach Maria take a look at the nagging pains that can affect runners. These uncomfortable issues may not sideline a runner like an injury, but they can still be troublesome.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we take a look at diversity in the long-distance running community. As we celebrate Black History Month, a member of Tampa's Black Girls Run group joins the show to discuss the importance of representation in this sport.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we solicited answers to the question, "What do you wish you'd known before you started running?"

TAMPA, Fla. (WFLA) — In this week’s episode of Run for Fun, we are exercising our minds with meditation. There are plenty of benefits for athletes of all kinds to sit still and meditate.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we get runners mentally ready to run a race. It takes weeks and months to get physically ready for a race, but in the few days before the race, it's time to get mentally ready. That means it's time to look at the forecast and make a race plan. Meteorologist Leigh Spann discusses the way she checks the weather before a race and the specifics of the forecast that will impact running the most. Coach Maria uses the weather information and course map to help determine how fast to run the race.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we take a deeper look at muscle recovery. Massages can help relieve muscle tension, and they can focus on muscle fascia. There are different types of massages based on the athlete's needs at the time.

TAMPA, Fla. (WFLA) — In this week's episode of Run for Fun, we discuss multi-race weekends. The world-famous Disney Marathon weekend just wrapped up, and many people run what's called the "Dopey" challenge.

TAMPA, Fla. (WFLA) — In this week's episode of Run For Fun, we are getting ready for a new year filled with new goals. Leigh Spann and Coach Maria discuss ways to set goals instead of "resolutions" that can rev up your healthy lifestyle.

TAMPA, Fla. (WFLA) — In Tuesday's episode of Run for Fun, we focus on giving back to the community through running. Many races give part of their registration fees to a charity, so you can feel good about crossing that finish line, reaching a goal, and helping others at the same time. Look for races that partner with a charity that you care about.

In Tuesday's Run for Fun episode, we get ready for the holidays. People often ask what others want or need as a gift this time of year, so we focus on a gift guide for runners.

TAMPA, Fla. (WFLA) — In Tuesday's episode of Run for Fun, we discuss the importance of cadence. Cadence is the number of steps you take while running in one minute.

TAMPA, Fla. (WFLA) - In Tuesday's episode of Run for Fun, Leigh Spann and Coach Maria celebrate the one-year anniversary of this digital show & podcast. In the last year, many episodes focused on celebrating "easy" or slower runs to build up aerobic endurance. These slower runs are the foundation runners use to get faster and run longer. Plus, those runs are more fun, and that's the point of the show, to show people that running can and should be fun. It's not all about running as fast as you can every time.

TAMPA, Fla. (WFLA) — In Tuesday's episode of Run for Fun, we are joined by a podcaster named Cole Pepper from Jacksonville, Florida. His podcast "Running for Coverage" spotlights people in the running community in northeast Florida.

TAMPA, Fla. (WFLA) - In Tuesday's episode of Run for Fun, we focus on a different way to track how you run. Many runners judge their runs based on speed or distance, but using your heart rate is an effective way to train.

TAMPA, Fla. (WFLA) — In Tuesday's episode of Run for Fun with Leigh Spann, we focus on why and how to best utilize a track when running.

TAMPA, Fla. (WFLA) — In Tuesday's episode of Run for Fun, we take a look back at Leigh's marathon on Saturday. With every race, runners learn lessons. Sometimes it's because everything went perfectly, and sometimes it's because there were issues during the race. Leigh tells us how the 26.2-mile race went in Indianapolis. It was the first time she planned to run the entire race with a partner. One of her running friends, Joe Pistillo, ran alongside her, and he joins the show to explain how the conversations went before and during the race.

TAMPA, Fla. (WFLA) — In Tuesday's episode of Run for Fun with Leigh Spann, we discuss taking a "run-cation." Leigh Spann and Coach Maria chat with Laura Bradley who is a running tour guide in the Tampa Bay area. She hosts running tours of our communities and landmarks for people visiting the area and even some local residents.

TAMPA, Fla. (WFLA) — In Tuesday's episode of Run for Fun with Leigh Spann, we go behind the scenes of a race. While plenty of runners line up at races around the world, each one of those races takes months and even years to coordinate. Local race coordinator Beth Shaw joins Leigh Spann and Coach Maria to discuss what goes into a race.

TAMPA, Fla. (WFLA) - In Tuesday's episode of Run for Fun, we focus on recovery after the run. While many of us enjoy running, it does tax your body, and a crucial part of running is how you recover. Recovery involves everything from what you eat and drink to what shoes you put on your feet, and it can have a major impact on your overall wellness.