We help people in pain and runners with injuries Fix, Heal, and Correct their ailments through our injury recovery programs.
Episodes
Thursday Jun 13, 2024
Thursday Jun 13, 2024
Episode Summary:
In this episode, Coach Jessica dives deep into the often misunderstood and misdiagnosed condition known as runner's knee. She debunks common myths, explains why knee pain is rarely about the knee itself, and shares insights on addressing the root causes of the pain. This episode is a must-listen for anyone told that knee pain is chronic and unfixable.
Key Points:
- Introduction: Dispelling the myth that "runner's knee" is chronic and unfixable.
- Understanding the Pain: Why knee pain is rarely about the knee itself.
- Common Misconceptions: How braces, stability sneakers, and shots can make things worse.
- Biomechanics: The importance of understanding how your entire body moves.
- Personal Stories: Real-life examples of runners who overcame knee pain by addressing the root cause.
- Practical Advice: Steps you can take today to start addressing knee pain.
Timestamps:
- [00:00] - Introduction and myth-busting.
- [03:45] - Deep dive into the causes of "runner's knee."
- [10:30] - The dangers of braces, stability sneakers, and shots.
- [17:00] - Real stories: How addressing biomechanics resolved knee pain.
- [23:45] - Practical advice and next steps for listeners.
Resources Mentioned:
If you're struggling with knee pain and have tried everything without success, visit #RunPainFree, Inc., and apply for a consultation. Let's get to the root of your pain and get you back to running pain-free!
Saturday Mar 23, 2024
Saturday Mar 23, 2024
Discover the truth behind building bone density and why weightlifting alone isn't the answer. Join us as we delve into functional fitness and debunk common myths on the #RunPainFree Podcast.
🔹 In This Episode:
- Debunking the misconception that weightlifting is the sole solution for bone density.
- Understanding Dana and Latricia's unique health journey and the risks they faced.
- The consequences of blindly following workout advice without considering individual needs.
- Exploring the connection between dysfunctional movement and injury.
- Why seeking personalized guidance is crucial for long-term health and mobility.
🔹 Why Tune In:
- Gain insights into the real factors influencing bone health beyond conventional wisdom.
- Learn how to avoid the pitfalls of generic workout advice and tailor your fitness routine to your body's needs.
- Discover actionable strategies to improve functional movement and protect against injury.
🔹 Connect & Discover:
Join our community at https://www.RunPainFreeNow.com to access exclusive resources and personalized consultations. Take control of your fitness journey and unlock the secrets to pain-free, functional movement at https://www.RunPainFreeAcademy.com. Listen and stay tuned to https://www.RunPainFreePodcast.com for more helpful insights.
Remember:
Understand your body's needs and movement patterns to effectively build functional muscle and bone density. Visit https://www.RunPainFreeNow.com to uncover the truth about fitness and bone health.
Saturday Feb 24, 2024
Saturday Feb 24, 2024
Welcome to #RunPainFree Podcast, where we delve into the essential aspects of injury prevention and optimal performance for runners. In this milestone 100th episode, host Jessica Marie Rose Leggio explores the critical role of heart training in ensuring longevity and enjoyment in your running journey.
🔹 In This Episode:
- Unveiling the importance of heart training for runners, shedding light on its often overlooked significance.
- Exploring real-life examples, such as Becki's journey, to understand the impact of heart health on endurance athletes.
- Addressing misconceptions and educating listeners on the complexities of heart health and its correlation with running performance.
- Discussing the dangers of pushing pace and the potential consequences of ignoring proper heart training techniques.
- Offering actionable insights and strategies for incorporating heart training into your running regimen for sustainable results.
🔹 Why Tune In:
- Gain invaluable insights into the often misunderstood realm of heart training and its profound impact on your running journey.
- Learn from real-life examples and expert advice to avoid common pitfalls and maximize your potential as a runner.
- Discover practical strategies and techniques to prioritize heart health, prevent injuries, and unlock your true running potential.
🔹 Connect & Discover:
Join the community of passionate runners at RunPainFreeNow.com to access exclusive resources, expert guidance, and ongoing support for your running endeavors. Explore further insights and resources at RunPainFreeAcademy.com to elevate your understanding and performance.
Remember:
As you lace up for your next run, remember: pushing the pace isn't always the path to progress. Understanding your heart's capacity and respecting its limits can safeguard against long-term damage and keep you running strong for years to come. Prioritize heart health alongside your physical training regimen to unlock your true running potential while ensuring longevity in the sport you love. Keep running strong, and stay tuned for more insights and inspiration on #RunPainFree Podcast. Tune in for more episodes filled with expert advice and transformative stories!
Saturday Feb 10, 2024
Saturday Feb 10, 2024
Join Jessica Marie Rose Leggio for a riveting episode of the #RunPainFree Podcast, where we delve into the widespread misconceptions about runner injuries, focusing on the often misunderstood condition of plantar fasciitis.
🔹 In This Episode:
- We are unraveling the complexities of plantar fasciitis, a common ailment among runners and sedentary individuals alike.
- We are exploring the roots of runner injuries, debunking the myth that they are solely caused by running.
- Highlighting Babette's journey as a busy professional and mother as she navigates through the challenges of plantar fasciitis.
- Examining the detrimental impact of stability sneakers and the misleading advice surrounding them.
- Understanding the interconnectedness of our body, learning that foot pain like plantar fasciitis often originates from issues in the hip or spine.
- Recognizing the importance of proper footwear and avoiding the pitfalls of marketing tactics in the sneaker industry.
🔹 Why Tune In:
- Get insights from Jessica's three decades of experience treating plantar fasciitis and other runner injuries.
- Learn how misinformation and quick fixes can exacerbate conditions like plantar fasciitis.
- Discover the significance of a holistic understanding of body mechanics in treating and preventing injuries.
🔹 Connect & Discover:
The #RunPainFree Podcast is not just a source of information; it's a gateway to transforming your running experience and overall health. Hosted by Jessica Marie Rose Leggio, a sports biomechanics, athletic injury correction, and conditioning expert, this podcast is where misinformation is dismantled and replaced with scientific, experience-based insights. As a listener, you're invited to join a community that goes beyond the surface-level advice commonly found online or in stores. Whether you're a seasoned runner or just starting, the insights and stories shared here are invaluable in ensuring a healthy, enjoyable running experience.
Remember:
RunPainFreeNow.com is your first step to a pain-free running journey, you will not only debunk common myths about running injuries but also gain a deeper understanding of your body. RunPainFreeAcademy.com offers a unique blend of professional expertise, real-life stories, and practical advice for anyone looking to improve their running experience, prevent injuries, and enhance their overall performance. Tune in for more episodes filled with expert advice and transformative stories!
Saturday Dec 02, 2023
Saturday Dec 02, 2023
Join Jessica Marie Rose Leggio in this transformative episode of the #RunPainFree Podcast, where we explore the untold effects of social media on the running community and dismantle the myths surrounding shin splints.
🔹 In This Episode:
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We are examining the shift in fitness culture influenced by social media over the past decade.
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Addressing the risks associated with misinformation about running injuries and methods.
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Dissecting the truth behind shin splints, clarifying widespread fallacies.
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Understanding the integral relationship between shin issues and broader physiological concerns like hip and spine health.
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The influence of footwear and external suggestions on your running journey.
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The significance of mastering body mechanics for a safer and more effective run.
🔹 Why Tune In:
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Access expert viewpoints on common running injuries and their solutions.
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Learn how to sift through social media noise and find valuable running advice.
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Appreciate the need for professional expertise in sports biomechanics for injury prevention.
🔹 Connect & Discover:
Calling all runners! Want to kiss those aches goodbye? Make a beeline for RunPainFreeNow.com – your first step to a pain-free running journey, tailored just for you. And here's the inside scoop: Jessica's cooking up some magic in her private training at RunPainFreeAcademy.com. You won't want to miss this!
Remember:
Running is more than a physical activity; it's a path to self-awareness and mastery. Embrace the authentic spirit of running with us beyond social media distractions. Keep tuning in for episodes filled with expert insights!
Thursday Mar 02, 2023
Thursday Mar 02, 2023
Listen in to find out How Jackie Overcame Foot Pain and Improved her Quality of LIfe!
"I was doing all the wrong things. I had the wrong shoes and was just a mess."
"Having the right strength in the right areas is very important for all different kinds of sports."
"The warmup is key...I couldn't imagine going out for a run now without at least foam rolling."
This episode follows the story of a runner who struggled with pain and injury and how she overcame these challenges to find joy in running again. She shares her journey of learning the importance of strength training for runners, the benefits of a proper warmup, and the difference it made for her foot pain and plantar fasciitis.
Top 10 Takeaways:
Get stronger and prevent injuries by adopting the right strength training routine.
Keep pain and injuries at bay with a proper warmup that prepares your body for running.
Make your warmup more effective by adding essential releasing techniques to your routine.
Say goodbye to foot pain by choosing the right pair of shoes for your feet.
Don't underestimate the impact of foot pain on your daily life.
Overcoming injuries is possible, and it doesn't have to be the end of your running journey.
Change your habits and approach to running to improve your experience.
Seek expert advice and guidance to take your running to the next level.
Enjoy running without pain by adopting the right techniques and mindset.
Stay consistent with your training and recovery to maintain a pain-free running routine.
This episode shows that with the right tools, guidance, and mindset, it's possible to overcome pain and injury and find joy in running again. The importance of proper strength training, warmup, and shoe choice cannot be overstated, and seeking help from experts can make all the difference in achieving pain-free running.
Links and Resources:
Https://www.runpainfreenow.com
Sunday Feb 05, 2023
Sunday Feb 05, 2023
There's no better expert than an expert who's had to deal with their expertise as a person.
This marathon season, know how experts in #RunPainFree help you feel empowered by having a better understanding of what’s going on with your body, which can help you improve your running experience.
In this episode, Dr. Juliet McGrattan shares her personal journey with running and how it led her to write her book "Run Well." She will share why she runs, how she got started, and what made her write about running.
She will share her knowledge as a medical professional, explains how a runner’s body work, and how a healthy cardiovascular system benefits the body.
In today’s episode, you learn…
- What's happening to a runner with their blood pressure when they're running and why it tanks?
- Why do runners pass out?
- How the blood pressure and the hydration is connected and how it regards one another for a runner specifically.
- How having a healthy cardiovascular system helps both men and women boosts sexual health and sexual function.
- How orgasms can be a part of a workout using the deep pelvic muscles.
Links from today’s episode
Friday Nov 26, 2021
Friday Nov 26, 2021
See All The Visuals From Today's Episode here ==> #RunPainFree Injury Recovery Show
Shin splints are common, but that doesn’t mean they’re normal! They’re actually the first warning sign of a hip problem, so don’t ignore them.
Did you know that stability sneakers create shin splints? You could be a full-foot-function runner with good form, but if you’re in a stability sneaker that doesn’t allow for foot mobility, you could begin to develop hip dysfunction…feeling it in your – you guessed it -- shins. The good news is that shin splints fall into the ache/pain category, which means they can be corrected quickly.
Get more technical analysis from Jessica here ==> https://www.RunPainFreeNow.Com/Apply-Now
Jessica gets into the technical weeds in today’s episode, explaining exactly what shin splints are, how they develop, how the foot and hip are involved. Come geek out and learn with us. Jessica’s got supporting visuals too!
Then we have a case study. You’ll love hearing Nancy’s story – about the cute barista who noticed she was losing weight and encouraged her to try running, about her weight loss journey, and about why she continues to run. When Nancy developed debilitating shin splints and struggled to find a lasting solution, she found #RPF. As is typical, Jessica kept Nancy “in sport” while she was in "correction." #RPF uses the sport as part of the correction program.
Long story short – Nany recovered quickly. When she came to Jessica, she wasn’t sure she could run a marathon. She has run six-four within one year!
In today’s episode, you learn…
• Exactly what shin splints are and what causes them
• The technical nitty-gritty behind shin splints
• Jessica’s analysis of a Books stability sneaker setting up a perfect storm for shin splints
• How the lower legs muscles affect the hip
• Why Nike Zoom Fly sneakers, which promote toe striking, can cause shin splints
• About Nancy’s running journey
• Why Nancy came to #RPF and why she considers the #RPF program a bargain
Links from today’s episode
Get more technical analysis from Jessica here ==> https://www.RunPainFreeNow.Com/Apply-Now
See The Visuals From Today's Episode here ==> #RunPainFree Injury Recovery Show
Tuesday Jul 20, 2021
Tuesday Jul 20, 2021
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 "How do I get past nagging reoccurring injuries?" this program and training "#RunPainFree Webinar" has the answer every runner with injuries needs.
Click Here Now for more: Free Training
Tuesday Jul 13, 2021
Tuesday Jul 13, 2021
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
Monday Jul 05, 2021
Monday Jul 05, 2021
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
Monday Jun 28, 2021
Monday Jun 28, 2021
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
Thursday Jun 17, 2021
Thursday Jun 17, 2021
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
Tuesday Apr 20, 2021
Tuesday Apr 20, 2021
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.
Tuesday Apr 13, 2021
Tuesday Apr 13, 2021
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!
Thursday Mar 25, 2021
Thursday Mar 25, 2021
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!
Tuesday Mar 23, 2021
Tuesday Mar 23, 2021
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
Thursday Mar 18, 2021
Thursday Mar 18, 2021
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!
Tuesday Mar 16, 2021
Tuesday Mar 16, 2021
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
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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!
Thursday Mar 11, 2021
Thursday Mar 11, 2021
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!
Tuesday Mar 09, 2021
Tuesday Mar 09, 2021
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!
Thursday Mar 04, 2021
Thursday Mar 04, 2021
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
Keep running and keep conditioning!
Tuesday Mar 02, 2021
Tuesday Mar 02, 2021
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
Thursday Feb 25, 2021
Thursday Feb 25, 2021
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
Tuesday Feb 23, 2021
Tuesday Feb 23, 2021
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