#RunPainFree Podcast (Jessica Marie Rose Leggio)
Explorez tous les épisodes de #RunPainFree Podcast
| Date | Titre | Durée | |
|---|---|---|---|
| 13 Apr 2021 | 🎧 The Expert Guide To Remove IT-Band Syndrome (ITBS) Once And For All! | 00:28:08 | |
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! TIMESTAMPS01:12 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! | |||
| 05 Aug 2020 | 🎧 Scott Douglas: "The Marathoner's Guide to CBD" | 00:12:34 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "The Marathoner's Guide to CBD" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH goes over utilizing Peer-Reviewed Journals to make educated decisions about your health and training program. STOP using random google searches! So if you want to get more information on CBD, How to validate medical information, and Why your google searches aren't the answer to your problems so you can know how to discover peer-reviewed information on medical topics, tune in now! In this episode, you'll discover:Episode Title: "The Marathoner's Guide to CBD"
Scott Douglas is an expert in CBD for Athletes whose accomplishments include:
Learn more about how you can improve your results with CBD for Athletes with Visit MarathonTrainingSummit.com Links & Mentions From This Episode:Google Scholar for Peer-Reviewed articles and journals Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Peer-Reviewed Journals, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out when it comes to the ranking of the show, and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 02 Mar 2023 | How Jackie Overcame Foot Pain and Learned to Love Running Again | 00:49:51 | |
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 | |||
| 14 Jun 2024 | Debunking Runner's Knee Myths and Finding Real Solutions | 00:34:06 | |
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:
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! | |||
| 11 Mar 2021 | 🎧 Nita Sweeney: How To Overcome Depression Through Long-Distance Running 🏃♀️ | 00:31:24 | |
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
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! | |||
| 03 Sep 2020 | 🎧 Why You Wouldn't Be Running ANY Race Events If Not For Ted Corbitt. | 00:13:06 | |
Welcome to the #RunPainFree Podcast.
In this episode, Gary Corbitt and I discuss the founding fathers of modern-day running most runners do not know exist.
So if you want to learn from Gary Corbitt who is a run historian and hall of fame inductee, tune in now!
In this episode, you'll discover:
* The history of running gives you a greater respect for the sport, once you know where it's come from * Gary Corbitt speaks about the founding of the New York Pioneers Club and it's influence on you as a runner. * You will be surprised to who was the founding father of Ultra-marathons! About Ted CorbittRetired in 2011 as Research Director, WJXT-TV/ Post-Newsweek Stations, Inc. after 32 Years. He currently serves as Curator for the Ted Corbitt Archives and Historian for the National Black Marathoners Association (NBMA). In 2019 he was inducted into the National Black Distance Running Hall of Fame for his work in preserving long-distance running history. Gary also works with the University of North Florida School of Communication as Chair for its advisory board. More InformationLearn more about how you can improve your results with The History Of Running with www.marathontrainingsummit.com Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! Thanks for listening! | |||
| 12 Aug 2020 | 🎧 Kathrine Switzer: "How to Enjoy Running For The Rest of Your Life" | 00:19:11 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How to Enjoy Running For The Rest of your Life" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio preludes her Marathon Training Summit interview presentation with Kathrine Switzer about How to Enjoy Running For The Rest of Your Life. She also discusses Kathrine’s Influence on the Run Community. So if you want to explore the difference between men and women runners, learn the difference between sprinting and long-distance running, and how to enjoy running into your 60's, 70's and beyond so you can how to leverage your genetics and natural abilities to improve as a runner, tune in now! In this episode, you'll discover:Episode Title: "How To Enjoy Running For The Rest Of Your Life"
Kathrine Switzer is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Kathrine Switzer's Influence on the Run Community, please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out when it comes to the ranking of the show, and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 13 Aug 2020 | 🎧 Bill Pierce: "The Stress & Pressure of Running For Others and Not Yourself" | 00:18:26 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "The Stress & Pressure of Running For Others and Not Yourself" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Dr. Bill Pierce on "The Stress & Pressure of Running For Others and Not Yourself." So if you never want to forget why they are running, block out all the external noise, pressure, and stress in life or the run community, and avoid a rut or black hole through being more aware of why you run so you can how to plan long and short term run goals that fulfill you as a runner, tune in now! In this episode, you'll discover:Episode Title: "The Stress & Pressure Of Running For Others And Not Yourself"
Dr. Bill Pierce is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with www.marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on The personal Reason You Choose to Run, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out when it comes to the ranking of the show, and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 19 Feb 2020 | The Psoas Muscle: ”The Soul of a Runner” | 00:59:20 | |
The #RunPainFree Podcast
Podcast Show Notes
Episode: #13
Title: The Psoas Muscle
Subtitle: The Soul of a Runner’s Body
If you are a new listener to #RunPainFree Podcast, we would love to hear from you. Please email us and let us know how we can help you today! In this episode, we discuss:
In this episode, we mentioned the following resources: | |||
| 28 May 2020 | Secrets of a Healthy Hip | 00:34:08 | |
Secrets of a Healthy Hip
Thank you for listening to the #RunPainFree Podcast. If you really want to run without pain or discomfort, check this out https://www.RunPainFreeNow.com/Free-Training Today Coach Jessica talks about the most important join in the human body, not only in terms of function but for long-distance running as well, the hip. She shares about injuries connected to the hip and what are the possible ways of preventing them to ensure not only prime performance as an athlete but for longevity, too. To hear more about Coach Jessica and the secrets of a healthy hip, listen to this episode. EXPLORE THESE RESOURCESIn this episode, we mentioned the following resources:
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| 19 Aug 2020 | 🎧 "How Your Run Group Can Do More To Be Equitable & Inclusive" | 00:22:01 | |
Show Notes
Episode: "The Role Run Groups play in Marathon Training " Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Adam Devine, VP of the Prospect Park Track Club, where they discuss how run clubs can do more to be equitable and inclusive. So if you want to clear up the misconceptions of run groups when training for marathons, identify how run groups can be more equitable and inclusive, and participate in community out reach, tune in now! In this episode, you'll discover: Episode Title: "The Role Run Groups Play In Marathon Training " * How a run group and help you * What to look for in a run group * What red flags to look for in your search for a run group * Coaching * Inclusive diversity * Community outreach * NOT believing the narrative, go find out yourself About Adam Devine Adam Devine VP of Prospect Park Track Club accomplishments include: * Adam started running for weight loss * He wanted a sense of belonging * He progressed as a person and runner * And is now the VP of PPTC More InformationLearn more about how you can improve your results with Run Groups Play with Marathon Training with www.marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on the role run groups play in marathon training, please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get. Please leave a review right now
Thanks for listening! | |||
| 03 Apr 2020 | The Runner‘s Knee Fix Is In | 00:31:27 | |
The #RunPainFree Podcast
Podcast Show Notes
Date: 3/16/2020 Episode: 16 Title: The Runner's Knee Fix Is In Subtitle: There is no such thing! In this episode, we discuss:
In this episode, we mentioned the following resources: | |||
| 26 Aug 2020 | 🎧 Lisa Jhung's Hidden Key's To Enjoy Running Virtual Race Events | 00:22:29 | |
Welcome to the #RunPainFree Podcast.
In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit expert interview presentation with Lisa Jhung where they discuss running alone for events or run programs. So if you want to go running with your Bae, run with your kids or dog, and run solo so you can use all these ways of running to progress as a slow runner in virtual race events, tune in now! In this episode, you'll discover: Episode Title: "Lisa Jhung's Hidden Key's To Enjoy Running Virtual Race Events!" * How to run-straight as a beginner runner or "slow" runner * How to take "breaks" on your run * Types of dog breeds good for running * Learn different ways of running to keep it fun, and progress at the same time About Lisa JhungLisa Jhung is an author, marathoner, trail-runner whose book, "How to Make Running Not Suck" covers: * Different ways to go running * Pros and cons to each one * How and why to mix it up * What dog breeds are good to run with More InformationLearn more about how you can improve your results with 3 Pro tips or solo run with www.marathontrainingsummit.com
Thanks for Tuning In!
Thanks so much for being with us this week.
Please leave a review on Itunes
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| 21 Apr 2020 | Marathoners! Why Speed Work Leads to Injury... | 00:45:50 | |
The #RunPainFree Podcast
Episode: Marathoners! Why Speed Work Leads to Injury...
Title. ...And other NO NO’s for long-distance runners
In this episode, we discuss:
In this episode, we mentioned the following resources: | |||
| 12 Feb 2021 | 🎧 Stop Asking Social Media for Help 🏃 🏃♀️ | 00:23:45 | |
In today's episode, coach Jessica Marie Rose Leggio addresses the misinformation you will run into online. If you are someone who turns to social media for help with your running injuries, listen up. This episode is for you. Why you shouldn't ask for injury advice on social mediaWe've all seen it. A runner makes a post desperately asking for advice to treat their injury. In response, every man and his dog offers up their two cents on what a runner should take "corrective" action. We've seen everything from advising runners to stretch more, foam rolling your IT band, to getting a particular set of stability sneakers. Spoiler alert, these are all terrible ideas. "This advice is a huge contributing factor as to why 80% of runners are injured every year." The reality is you have at best a 1% chance of having a qualified person responding to your post. This statistic means, 99% of the time, you will be taking advice from someone who doesn't have a clue what they are talking about. The result is you are even more likely to exacerbate your injury or develop new ones. This reality is why posting on social media for advice on running injuries is a big no-no. Seriously, avoid all advice from runners? At #RunPainFree, we are big advocates of runners supporting fellow runners. Running is a challenging sport that requires a lot of will and determination each time you step out the door. So following runners that motivate and inspire you is excellent. Tips like local running routes, discussions on race course specifics, and sharing info on local running clubs and coaches are great ways to use social media to run. But when it comes to injuries, give any social media advice a wide berth. That's when injuries happen. No two bodies are the same, so no two training regimes or corrective work is the same. Applying whatever worked for Joe Bloggs, the marathon finisher won't guarantee injury free running for you. Direct injured runners to professionalsUnfortunately, there is a tremendous amount of misinformation on long-distance running online. What makes it challenging for us at #RunPainFree to witness is that it is usually shared by fellow runners who have the best intentions in mind. "The best thing you can do is refer the question asker to a qualified professional." You wouldn't go to Facebook for advice if your spleen ruptured. So, treat your physical body the same way you would treat an organ inside yourself. Get yourself checked by a professional. Skip social media and head to runpainfreebootcamp.comIn response to the mountains of spurious advice online, #RunPainFree developed the runpainfreebootcamp.com. It answers all the common questions runners have on injuries and provides you with the nuts and bolts you need to run pain-free. The Bootcamp covers what you need to know from the moment you get injured to the moment you line up for your next race. The course is delivered by our seasoned running injury and correction specialist, coach Jessica Marie Rose Leggio. We have an entire section on advice from Facebook's 'running doctors.' It includes real examples of the nonsense that gets posted online. What can we say? It's an engaging course. The more you learn, the more you laugh. Take-home lessonWe want runners to run pain-free. And while we can correct those who come to us, so many runners are injured by applying misinformed advice online to their running regimes. We are on a mission to make a dent in the statistic that 80% of runners are injured each year. That's why we created our Academy. Do yourself a favor and start learning more about what will keep you injury-free. And next time you see Joe Bloggs, the marathon finisher dishing out some wacky advice online, link the person in pain to this podcast. As always, comment, share, and ask questions. We are here to help. TIMESTAMPS1:36 – Why you shouldn't ask for injury advice on social media 4:26 – Seriously, avoid all advice from runners? 14:50 – Direct injured runners to a professional 17:23 – #RunPainFree Bootcamp 18:18 – Take home lesson KEY LEARNING POINTS
Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://members.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/ Protect Yourself From The Stability Shoes Scam: https://www.runpainfreepodcast.com/blog/protect-yourself-from-the-stability-shoes-scam Planta Fasciitis Facts For Runners: https://www.runpainfreepodcast.com/blog/plantar-fasciitis-facts-for-runners | |||
| 02 Dec 2023 | Running into Trouble: Social Media’s Role in Rising Running Injuries | 00:57:28 | |
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:
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! | |||
| 16 Mar 2021 | 🎧 Are You Using A Massage Gun For Running 🏃♀️ Pain Relief? | 00:18:36 | |
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. TIMESTAMPS0:56 – 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
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! | |||
| 23 Jan 2021 | 🎧 Menopause Doesn't Have To Stop You! 🏃♀️ | 00:32:10 | |
Intro
In this episode, coach Jessica Marie Rose Leggio offers sage advice for female runners experiencing hot flashes during menopause. She provides tips to deal with it on the run and condition your body to minimize the symptoms occurring in the first place. Hot flashes are a red flag for menopause.It is usual for women going through menopause to experience hot flashes while running. However, often women don’t know that the hot flash is menopause related. Instead, you may write it off thinking you are out of shape, have low blood sugar, or it is just not your day. But, it is vitally important that you take note. If you are in the menopause age range, a hot flash is a red flag that it may be menopause related. #RunPainFree tip! Go to your doctor and get checked ASAP! Workouts reduce menopause symptoms when running.All women going through menopause will experience hot flashes and sweating. But for women who run, running may exacerbate these symptoms. The lack of muscular conditioning is often the primary reason why your body can’t handle the heat flash pressure caused during a run. In general, many runners skip strength workouts and just run – which is always a bad idea. But for women going through menopause, skipping workouts can exacerbate hot flashes. “You need to work out for your sport. The sport isn’t the workout.” There is a big misconception that if you run every day, you are working out every day. It would be best if you did sport-specific workouts to support your running regularly. And this is even more important for women during menopause. Women who work out vs. women who don’t.Women who don’t do workouts will feel the symptoms of menopause more intensely when running. If you are a woman, who has kids and doesn’t strength train, you will be on the hot flash spectrum. At the same time, women without children who work out will experience minimal hot flashes. The difference is night and day. What to do when you experience a hot flash
Sometimes, it just isn’t your day. It is far better to give it rest rather than to push on. Running through pain when your entire body is saying stop is just asking for a bad spell that will last well beyond when your run ends. You have to learn to identify the sensation and how to calm your system down. Give your body the cushion it needs to get through that moment. Honor what your body is telling you. That hot flash is your body screaming for you to back off the pace. “You need to work with how your body is genetically driven and what you can do to condition it and work with what you’ve got.” When you condition your body, you will get to a point where hot flashes can be minimal and won’t stop you in your tracks. If you need help with specific conditioning exercises to help you keep running during menopause, head to #RunPainFree and book a free consultation. We ask many questions because we can’t fix anything unless we repair everything! TIMESTAMPS2:05 – Women dealing with heat flashes when running 4:35 – Signs to look out for 7:58 – Women who don’t work out vs. women who do 13:15 – What to do during a run when you experience a hot flash 20:00 – What to do if you struggle after taking a breather 24:15 – Take home lesson: listen to your body KEY LEARNING POINTS1. If you are in the menopause age range, visit your doctor and get your levels checked 2. Introduce strength and conditioning exercises into your fitness regime 3. Take cold packs and drink coconut water on the run 4. During a heat flash, stop running but continue walking 5. Cool your core quickly by placing cold packs on your wrist and behind your ears LINKS MENTIONEDGet an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com
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| 25 Feb 2020 | Pain in the Butt, Sciatica! | 00:43:37 | |
The #RunPainFree Podcast
Episode: Sciatica - Pain in the Butt
In this episode of The #RunPainFree Podcast,
In this episode, we discuss:
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| 03 Aug 2020 | 🎧 "What Olympian Deena Kastor Taught Me About The Mindset of Champion Marathoners" | 00:29:37 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "What Olympian Deena Kastor Taught Me About The Mindset of Champion Marathoners" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH, discussed her Marathon Training Summit interview with Olympian & World Record Holder Deena Kastor about mentality and attitude. So if you want to find motivation during a virtual run, reach your highest potential as a runner, and continue to breathe into your edges as an athlete and runner so you can excel in your run journey and lifestyle, tune in now! In this episode, you'll discover:Episode Title: "What Olympian Deena Kastor Taught Me About The Mindset Of Champion Marathoners"
Olympian & World Record Holder Deena Kastor is an elite professional runner and expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Marathon Training Links & Mentions From This Episode:
Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on mentality and attitude, please share it with your friends by sending them to RunPainFreePodcast.Com. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out when it comes to the ranking of the show, and I make it a point to read every single one of the reviews we get.Please leave a review right now.
Thanks for listening! | |||
| 24 Aug 2020 | 🎧 "How To Run 26.2 Miles ... Only Doing (1) 20 Miler (Like Deena Kastor)" | 00:27:07 | |
Show Notes
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How To Run 26.2 Miles ... Only Doing (1) 20 Miler (Like a Pro)"Welcome to the #RunPainFree Podcast. In this episode, Deena Kastor and I discuss Tapering and the "long" run. So if you want to Learn how Olympian Medalist Deena Kastor didn't understand marathon training , grasp the logic behind the 20 miler and tapering, and know that Track and Field and Long Distance running are different sports so you can understand how to run 26.2 miles with only doing (1) 20 miler, tune in now! In this episode, you'll discover: Episode Title: "How To Understand How To Run 26. 2 Miles With Only Doing 1 20 Miler Like A Pro" * Why only (1) 20 miler? * Why taper? * What a marathon training plan should enable you to run 26.2? More Information Learn more about how you can improve your results only running an 18-20 miler as you longest run for marathon training plans and programs with www.marathontrainingsummit.com
Thanks for listening! | |||
| 15 Aug 2020 | 🎧 Adam Gilbert: "Your Running Sucks Because Your Diet Sucks" | 00:14:02 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Your Running Sucks Because Your Diet Sucks" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Interview presentation with Adam Gilbert where they discuss nutritional baselines for runners. So if you want to learn how to eat for your run, follow realistic dietary habits, and control your blood sugar so you can how to experience better run endurance and performance, tune in now! In this episode, you'll discover:Episode Title: "Your Running Sucks Because Your Diet Sucks"
Adam Gilbert is an expert in marathon training Nutrition whose accomplishments include:
Learn more about how you can improve your results with marathon training Nutrition with www.marathontrainingsummit.com Nutrition Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on nutritional baselines for runners, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out when it comes to the ranking of the show, and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 18 Mar 2021 | 🎧 How To Overcome Your Fear of Getting Injured 🏃♀️ 🏃 | 00:33:48 | |
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 lessonStart 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
Resources & Programs To Run Injury-Free: RunPainFreeNow.Com/Free-Training Keep running and keep learning! | |||
| 26 Nov 2021 | 🎧 Why Your Shins Hurt After Running 🏃♀️ 🏃♂️ (And what to do about it) | 00:33:35 | |
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 | |||
| 09 Mar 2021 | 🎧 Simple Hacks To Love ❤️ Running 🏃♀️ (With Lisa Jhung) | 00:31:06 | |
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 destinationUltimately, 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
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! | |||
| 29 Sep 2020 | 🎧 5 Rules To Run With And Live By 🏃 | 00:10:22 | |
"5 Rules That Are Great For Beginner Runners"
Welcome to the 5 Rules That Are Great For Beginner Runners.
In this episode, Jessica discusses 5 Rules of Success for ANY run program.
So if you want to Do the work, Show up hungry, and Not use your past or current situations so you can Be responsible for your results, tune in now!
In this episode, you'll discover:
"5 Rules That Are Great For Beginner Runners"
Jessica Marie Rose Leggio is a Sports Biomechanics Expert for injured runners. More Information Learn more about how you can improve your results with 5 rules for growth as a runner with www.RunPainFreeBootcamp.com Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on Rules of Success for ANY run program, please share it with your friends by using the social media buttons you see at the bottom of the post. | |||
| 14 Feb 2021 | 🎧 Are You Running With A Healthy ❤️ Heart? 🏃♀️ | 00:28:18 | |
In today's podcast, Coach Jessica Marie Rose Leggio interviews cardiologist Dr. Rachel Bond. Get an Assessment With Jessica: https://www.runpainfreenow.com. We discuss what runners need to know should they face a heart problem when running. Dr. Bond breaks down the different types of heart problems and discusses the underlying risk factors. So pay attention, this one is a lifesaver! Heart attackThe technical term for a heart attack is a myocardial infarction. It occurs where the heart has a build-up of plaque. To keep it simple, plaque is the build of cholesterol in the artery. Eventually, the plaque can become unstable and rupture. This occurrence leads to the body creating new cells that go to that area to protect that plaque. As a result, it closes off blood flow to an area of the heart. Bottom line: A heart attack is an emergency. Call 911, get to the hospital ASAP, so you are provided medical care. Cardiac arrest80% of the time, a cardiac arrest occurs because your heart completely stops. 20% of the time, a cardiac arrest is brought on by breathing difficulties—for example, a drowning swimmer or someone who has ingested intoxicants. Bottom line: A cardiac arrest means you don't have a pulse. That's an emergency. If you notice a runner that has collapsed on the run, check their pulse immediately and call 911. If you have appropriate training, do chest compressions until the ambulance arrives. Sudden deathSudden death is a form of cardiac arrest that occurs when the person doesn't have any risk factors for underlying heart disease. Bottom line:
Stress tests are given to people when there is a suspicion that they have underlying heart disease. Symptoms of underlying conditions may include someone who experiences chest discomfort and difficulty breathing when exerting themselves. However, often medical professionals don't know women's specific heart attack symptoms. "For women a heart attack may have symptoms of fatigue, dizziness, or a racing heart." A stress test should also be performed for people with a family history of early heart disease. Heart attacks kill more women than all cancers combined. Here's what you need to know You may think breast cancer is the most significant risk for women; however, the sad news is that it is a heart attack. While cardiovascular disease doesn't have one screening tool such as the mammogram, 80% of the time, heart disease is driven by risk factors. What are the risk factors? · Elevated blood pressure · Issues with cholesterol · Excess weight and obesity · Inactivity – less than 150 minutes per week of moderate exercise · Smoking · Alcohol Women-specific risk factorsWomen-specific risk factors often have to do with hormonal changes that occur during pregnancy. Suppose a woman experienced a complication during pregnancy such as high blood pressure, pre-term labor (before 37 weeks), or preeclampsia. In that case, they have a higher risk for heart disease. Bottom line: If you have any of these risk factors, without question, you need to be evaluated by a doctor and possibly a cardiologist. Heart attack symptoms: the difference between men and womenIn most cases, women present very similar symptoms to men when experiencing a heart attack. "A heart attack feels like an elephant is sitting on your chest. This is a classic phrase we hear in the cardiology world." However, a third of women may not experience any chest pain. Instead, they may experience neck, back, or jaw pain. Additionally, women may experience dizziness episodes; they may break out in a sweat or feel nauseous. The red flag for women is fatigue. If you are doing everything right: taking your vitamins, eating healthy, sleeping well, but your body still feels tired, it could be related to heart disease. Bottom line: If you are doing everything right but feeling burnt out and lethargic, go to your doctor and get checked out. Training the heartJust like your legs, your heart is a muscle, and it needs to be trained. The longer you run, or the more significant the intensity, the harder your heart has to work. When you run, you don't just increase your heart rate but also your blood pressure. This increased blood pressure also increases the workload on your heart as it moves blood around your body. Bottom line: You need to train your heart with low aerobic activity levels over an extended period. If you don't have a solid aerobic base or 'lifetime miles,' before signing up for your first half marathon, consult your doctor. Take-home lesson: Why minorities have a higher risk of heart disease. The past 12 months has elevated the American consciousness that people of color experience systemic racism. Unfortunately, the medical field is not immune to this either. As Dr. Bond notes, African Americans coming to the hospital are less likely to get the appropriate amount of pain medication nor receive proper cardiovascular care. "Racism is a huge risk factor for cardiovascular disease. It's a public health crisis. It's something that we as a society absolutely have to work on. Racism impacts the multitude of social determinants of health. It causes inequity in health outcomes. Where you were raised, your education, your ability to access healthy supermarkets, the type of work you do all play a role in your heart's health. Bottom line: Continue to educate yourself so you can advocate for the care you need when you need it. TIMESTAMPS 1:42 – Dr. Rachel Bond introduction and biography (which is fantastic, BTW) 6:20 – Heart attack 7:12 – Cardiac arrest 8:46 – Sudden death 10:13 – Stress tests 13:13 – Heart attacks kill more women than all cancers combined 17:22 – Different heart attack symptoms between men and women 20:44 – Training the heart 22:28 – Why minorities are at a higher risk of heart attack KEY LEARNING POINTS· Your heart is a muscle, and it needs to be trained and conditioned for long-distance running · If you are new to running, get a checkup with your doctor before signing up for your first half marathon or marathon · Heart attacks kill more women than all cancers combined · If you have any heart disease risk factors, get a checkup with a doctor or cardiologist · If a runner collapses on a run, call 911. Start CPR if you are trained to do so, or find someone who is. LINKS MENTIONEDGet an Assessment With Jessica: https://www.runpainfreenow.com. Learn more about Dr. Rachel Bond's work: Resources & Programs To Run Injury-Free: https://members.runpainfreeacademy.com Social determinants of health: https://www.who.int/gender-equity-rights/understanding/sdh-definition/en/
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| 16 Aug 2020 | 🎧 Roger Robinson: "How to Run Faster Than Most Runners At 80 Years Old" | 00:16:28 | |
Episode: "How to Run Faster Than Most Runners At 80 Years Old"
Welcome to the #RunPainFree Podcast.
In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Roger Robinson where they discuss how to run into your 80's and beyond.
So if you want to learn how to run for life, treat your body in a way that increases longevity, strengthen your mentality with a training approach to enjoy running for the next 30, 40 years of your life experience, tune in now!
In this episode, you'll discover:
Episode Title: "How To Run Faster Than Most Runners At 80 Years Old"
Roger Robinson is an expert in marathon training Nutrition whose accomplishments include:
Learn more about how you can improve your results with marathon training Nutrition with www.marathontrainingsummit.com
Marathon Training Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on how to run into your 80's and beyond, please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out when it comes to the ranking of the show, and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 10 Feb 2024 | The Miseducation of Running: Exposing Plantar Fasciitis And Other Run Misconceptions | 00:26:38 | |
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:
🔹 Why Tune In:
🔹 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! | |||
| 08 Jan 2021 | 🎧 How Can Runners Deal with Post-Covid Respiratory Complications 🏃♀️ | 00:26:31 | |
In today’s episode of #RunPainFree, Coach Jessica Marie Rose Leggio discusses how Covid infection affects athletes and runners with healthy and well-developed lungs. She also shares how you can safely return to running and get back on track after dealing with respiratory complications.
Running Post Covid
Getting back to running after suffering from a Covid infection can be more challenging than you think. Running is an endurance sport that is demanding and requires high levels of stamina and endurance, as well as a healthy and correct rhythm between the way your heart and lungs operate. In other words, if either the heart or the lungs fall out of this well-balanced rhythm, you are going to experience many difficulties when trying to run longer distances. The disruption of this rhythm is inevitable when dealing with a Covid infection because this is a high respiratory virus that primarily attacks your lungs. Thus, even well-trained runners and professional athletes will feel extreme fatigue and exhaustion due to this virus infection. “If you’re not somebody who’s ever dealt with anything lung-wise or breathing-wise, you’re gonna be struck by the results or fallout from having this type of respiratory tax on your body.” Take Your TimeThe most important thing when it comes to running after Covid is to take your time. Many athletes who experience a Covid infection think that they are ready to get back on track as soon as they feel better. However, getting straight back to running is a mistake that can lead to injury, demotivation, and even more respiratory complications or relapse (which is happening to many). The reason is simple - your body won’t be ready to take up running right away. Your lungs will be so exhausted after dealing with the infection that even the simplest tasks might get you tired too soon, let alone something as demanding as running. Remember, your lungs have to work very hard to get the virus out of your system, and this battle will leave them exhausted for weeks to come. Instead of having high expectations when getting back on terrain, start by introducing light activities to retrain your lungs before running again. “You have to honor how much your body went through to fight it, and it’s not gonna be over in a week; that’s unrealistic.” Get Back on TrackThinking you’re going to get back running right after testing negative after day 10 of having it passes, is unrealistic. This respiratory virus takes a severe toll on your lungs and significantly impacts your ability to run continuously. However, this doesn’t mean you cannot get back to the level you were at or even exceed your previous skills. As long as you don’t push your body to start running right away, you will be able to gradually train your heart and lungs and build up the necessary endurance. To do so, you should begin to slow and introduce one physical activity per day. Keep track of your heart rate when resting and engaging in physical activities to ensure there are no irregularities. It might take two to three weeks of consistent light training before you can hit the road again. As long as you understand how your new set of lungs works, you will be able to build back your endurance. “This is just another way to get your body better. It’s just gonna put you on another level of understanding how your body operates, understanding what your body can and can’t do, honoring that and working with that.” Key Learning Points:
Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com Podcast Sponsor: https://www.yourunwithit.com | |||
| 29 Jun 2021 | 🎧 The Naked Truth About Running Form | 00:34:13 | |
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 | |||
| 25 Feb 2024 | Heart Health Analysis: Understanding the Heart's Role in Endurance and Injury Prevention | 00:29:50 | |
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:
🔹 Why Tune In:
🔹 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! | |||
| 04 Feb 2021 | 🎧 An Injury Prevention Checklist 🏃♀️ 🏃 | 00:31:11 | |
In this episode, coach Jessica Marie Rose Leggio offers up a complete checklist to keep you running injury-free. So get out your pen, paper, phone, computer and take notes! Take away lesson: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 TIMESTAMPS:1:30 – Never miss foam rolling and sport-specific prep work 3:20 – Only do sport-specific training 4:22 – Cross-train 9:36 – Stay in constant contact with your coach 11:32 –Get a qualified coach 13:34 – Be completely honest with your coach 18:17 – Honor any pain 19:21 – Do all of the above 23:25 – Take away lesson 25:43 – Bonus tip! KEY LEARNING POINTS· Foam rolling and conditioning work is a prerequisite before a run · Cross-train with activities that build endurance and your aerobic base · Get a qualified coach that is specialized in injury correction for runners · Listen to your body. Every ache and niggle is feedback for something to be addressed in your conditioning work LINKS MENTIONEDWant more? Bottom line: if you want to discover 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!), then check this out now! https://www.RunPainFreeNow.com/Free-Training
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| 09 Oct 2020 | 🎧 3 Ways Runners Kill Their Run Results 🏃 Pt. 2 | 00:21:31 | |
"3 Ways Runner skill Their Injury Recovery or Results PT. 2!"
Welcome to the RunPainFree Podcast. In this episode, Jessica discusses how to avoid shiny-object syndrome, how to stop being undisciplined, and how to use customized plans instead of free generalized information so you can do what actually works to recover from injury. Tune in now! In this episode, you'll discover: Episode Title: "3 Ways Runner Kill Their Injury Recovery Or Results PT. 2!" * Too many run coaches (track and field) - * Shiny-object syndrome * The discipline and consistency it takes to get results * #RUNPAINFREE BOOTCAMP, ACADEMY, ONE ON ONE About Jessica Marie Rose Leggio Jessica is an expert in Common Run Injuries whose accomplishments include: * Sports Biomechanics, Athletic Injury Corrective and Conditioning Expert * Functional Movement Expert L2 * Running Specialist * CSCS STUDY * Fitness & Nutrition Expert * ASFA- CPT ( EFTI, AFAA, NSCF) * BeachBody Specialist/Coach * Kettlebells L2 * Pre and Post-Natal * Stretch * Dance teacher/choreographer More Information Learn more about how you can improve your results with Common Run Injuries with www.runpainfreebootcamp.com Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
Don't forget to subscribe to the show to get automatic episode updates for our "RunPainFree Podcast!"
Please leave a review right now if you enjoyed this episode.
Thanks for listening! | |||
| 17 Jun 2021 | 🎧 Blame Your Pain On Your Generic Run Program: Program Design For Runners With Injuries | 00:32:31 | |
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 | |||
| 09 Feb 2021 | 🎧 Mental Training With A Sports Psychologist 🏃 🏃♀️ | 00:19:57 | |
In today's episode, coach Jessica Marie Rose Leggio talks with sports psychologist Dr. Jim Taylor on the importance of adding mental training into your running regime. Dr. Jim Taylor offers a wealth of knowledge on a vital overlooked side of running. Be warned; this podcast dives deep into your subconscious fears. Are you mental enough for running?All runners know that running is as much a mental sport as it is physical. Your mindset supports your motivation for the countless hours of training and translating that work on race day. Yet, despite its importance, most runners don't consider training their minds. You may be a runner that does 'mental stuff.' This realization could be visualizations or the positive affirmations that keep you going when your run. These things help motivate you to get out the door each day, stay positive, manage pain, focus, and reduce pre-competition anxiety. But there is a massive difference between doing 'mental stuff' and mental training. When to start mental training as a runnerLike injured runners seeking out a physiotherapist once their bodies blow out, athletes typically seek a sports psychologist once they have a problem. However, you want to approach mental training in the same way as physical conditioning for running. Mental training should be comprehensive, structured, and consistent. That's what a running program does, and that's what your mental training should look like. Are you running from or towards something?Runners are generally running from something or running towards something. Running towards goals help people thrive and grow. Whereas running from something entails fear and doubt. Unfortunately, many runners are running from something. While it is often not discussed, an underlying reason people run in the first place is to run away from failure. Paradoxically, one way people avoid disappointment is not to have to run. "The excuse of an injury often comes from an unconscious desire to protect yourself from failure." People may use the injury to protect themselves from admitting that they may not meet their goals. While it may not be a conscious decision, this self-defeating behavior often leads runners to injury. Overtraining is often a clear sign of this fear of failure. Overtraining gives the athlete an excuse when they don't perform well, and in doing so, protects their self-esteem. Not being able to perform on race day due to an epic training regime may seem heroic. Still, it doesn't reflect a successful and fulfilled runner. Aim for prime performance, not peak performance.Peak performance is a phrase runners throw around like confetti at a wedding. You hear it in the business world, you listen to it in education, and listen to it endlessly in the running industry. Yet no one questions this term, except Dr. Jim Taylor. As he notes, peak performance is not a great way to frame your approach to running. Long-distance running requires consistency, not a tremendous one-off performance. "When you get to the peak, there is only one way to go and that's down. No one likes to have a day when the wheels fall, whether it is a training day or a race." Whereas prime performance is about performing consistently well under the most challenging conditions. What makes great runners great is not that they can occasionally perform. It's that they can always perform in challenging situations. It's easy to run well on a flat course when it's 50 degrees and sunny. Yet, how often do we race under those conditions? Rain, snow, extreme temperatures and headwinds often get in the way of these ideal race conditions. "If you perceive adverse conditions as a threat, it's not going to be a good race. But if you can go into the race and say, I trained in these conditions, I'll make some adjustments, bring it on, it becomes a very different experience." So next time you are hesitating to lace up for your run on a rainy winter's day, take it like a stoic and consider it a crucial component of your training. Each run in unfavorable conditions trains your mind for prime performance whatever the weather brings on race day. How to stay positive in the long runA runner's identity embodies more than exclusively running. It is essential to create balance in your life and have other things. "When you get out of that dark place and run towards the light it is a much more enjoyable experience that is so much more fulfilling and rewarding." There are many tactics runners can use to achieve a positive mindset. You can get into counseling and therapy, but often embracing other aspects of your life will help. Insight, self-growth, and just only letting go of the junk that we collect as we grow up is a journey we are all on. Take away lessonRunners need to re-orientate their gaze on what success looks like. Fear is in one direction, success the other. So many people use an injury to avoid failure. Instead, runners should ask themselves what success looks like. "Be realistic, we don't always achieve our goals in running. But that misses the point of running. It's the process, it's the journey. It's the joy of the experience." Every runner will experience a time when life threw a wrench into their work towards a goal or race event. Rather than lament what could have been, it would be best if you focused on working with what you've got in any given circumstance. Suppose you made it across the finish line, fantastic. If you did not finish, you listened to your body – and that's a win in the #RunPainFree book. TIMESTAMPS5:18 – The importance of sports psychology for runners 8:38 – Are you running from something or towards something? 10:48 – Definition of Prime Performance 16:32 – How to stay positive in the long run KEY LEARNING POINTSCreate a deliberate mental training practice Have multiple running goals in every race and training session Aim for prime performance, not peak performance Running is about the journey, not the finish line. LINKS MENTIONEDGet a one on one Complimentary Consultation with Jessica: https://www.runpainfreenow.com Gain Access to the Marathon Training Summit Expert Interviews: https://www.marathontrainingsummit.com Visit Dr. Jim Taylor's website for books and resources: | |||
| 01 Aug 2020 | 🎧 The Sara Hall Prelude to "How Your Faith & Beliefs Affect You As A Runner" | 00:15:48 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How Your Faith & Beliefs Affect You As A Runner" Welcome to the #RunPainFree Podcast. In this episode, Sara Hall and I discuss How Your Faith & Beliefs Affect You As A Runner. So if you want to run with more intention, control emotions and attitude on poor performances, and Clear the noise and distractions mentally and emotionally so you can how to know your "why" about the reasons you run, tune in now! In this episode, you'll discover:Episode Title: "How Your Faith & Beliefs Affect You As A Runner"
Sara Hall is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Marathon Training Links & Mentions From This Episode:
Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on How Your Faith & Beliefs Affect You As A Runner, please share it with your friends by using the social media buttons you see at the bottom of the post.Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Please leave a review right now. Thanks for listening! | |||
| 12 Nov 2020 | 🎧 Why You Should Run With Me Into 2021 (POTS) 🏃♀️ | 00:51:19 | |
Episode: "Why You Should Run With Me Into 2021"
Welcome to Episode XX of the #RunPainFree Podcast.
In this episode, Jessica Marie Rose Leggio discusses Why You Should Run With Her Into 2021.
So if you want to run a race, feel a sense of purpose when running, and move into the New Year to see the light at the end of the tunnel. so you can push through uncontrollable life challenges to achieve greatness, tune in now!
In this episode, Jessica reveals a life-changing ailment that has sidelined her as a dancer, athlete, and distance runner.
More Information
Learn more about how you can improve your results by breaking through life challenges with https://race.runpainfreeacademy.com
Links Mentions From This Episode:
https://www.runpainfreeacademy.com
Thanks for Tuning In!
Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Why You Should Run With Me Into 2021, please share it with your friends by using the social media buttons you see at the bottom of the post.
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Thanks for listening!
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| 17 Feb 2021 | 🎧 NYRR’s Founding President: Black American Distance Running 🏃♀️ 🏃 History | 00:28:21 | |
Celebrating the life and legacy of Ted Corbitt
In today's episode, Coach Jessica Marie Rose speaks with running historian Gary Corbitt. Gary is the son of long-distance running legend Ted Corbitt. Gary provides a wealth of information on the impact his father's career had on the running world and physical therapy, and the civil rights movement. Ted Corbitt: Running ahead of his timeFor those who missed the memo and lived under a rock, Ted Corbitt is considered the father of long-distance running in The United States. Ted Corbitt held US distance records for 25 miles during his running career, the marathon, 40 miles, 50 miles, and 100 miles. Not only was he the first African American to represent the USA at the Olympics, but he also was a trailblazer in the disciple of ultra-running. Renowned for running over 200 miles a week, he ran an estimated 200,000 miles in his lifetime. Corbitt's extensive running accolades awards: https://tedcorbitt.com/ted-corbitt-record/ Influence on Running Clubs and the civil rights movementTed Corbitt joined the New York Pioneer Club in 1947. The New York Pioneers Club, founded in 1936 in Harlem, became the first all African American club. The Pioneer Club used running to promote education, civic values, and better race relations. To this end, in 1942, the club began to welcome all races, resulting in the first large-scale integrated sports club in the US. 'He would give lectures before workouts and used athletics to build people of character. It's not just a running story; it's a civil rights story." Ted Corbitt co-founded the New York Road Runners Club in 1958 and served as the club's first president. Ted Corbitt's legacy as a founding president led the New York Road Runners to develop its inclusion agenda. An agenda that embraces and encourages all runners no matter race, speed, or creed. From its humble beginnings, the club now has a membership of over 60,000 runners and serves 695,000 runners annually. Additionally, the New York Road Runners continue to focus on empowering young people through sport and has raised over $350 million for charities since 2006. Ted Corbitt was involved in the planning of The New York City Marathon, which has become the club's flagship event and is renowned for its inclusive approach. It's safe to say, Corbitt's vision set long-distance running on a trajectory of inclusion that impacted the formation of rights-based run clubs around the country. For the history buffs: The New York Road Runners are currently celebrating Black History Month and are compiling historical resources on Ted Corbitt and other black pioneers'. For those who prefer videos, here is a New York Road Runners tribute video. Innovating physical therapy methods for long-distance runnersMany runners may not be aware of the impact that Ted Corbitt had on physical therapy for long-distance running. After serving in the army in WWII, Corbitt studied physical therapy at New York University, becoming one of the first African Americans to enter the profession. Ted Corbitt traveled the world to learn from leaders in their respective disciplines to develop his holistic physical therapy approach. Consequently, he was one of the first physical therapists to study, teach and practice connected tissue massage, deep muscle therapy, Proprioceptive Neuromuscular Facilitation (PNF) progressive resistance exercises, and applied kinesiology. 'I could easily make the argument that his contributions in physical therapy far exceed his running career. He was light years ahead of the field in terms of using weight training for runners' He took a scholarly approach to physical therapy, a profession that he practiced for over 40 years. He taught and trained generations of physical therapists, which has profoundly innovated practices that continue to support runners to run injury free today. TIMESTAMPS1:30 Gary Corbitt introduction and biography 5:31– Ted Corbitt's training and career in physical therapy 8:00 – New York Road Runners 13:33 – New York Pioneer Club 24:54 – Introducing resistance training for long-distance runners KEY LEARNING POINTS
Marathon Training Summit: MarathonTrainingSummit.com Get an Assessment with Jessica: https://www.runpainfreenow.com Ted Corbitt tribute website: https://tedcorbitt.com/ New York City Road Runners: https://www.nyrr.org/ Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode, please share it with your friends using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out with the show's ranking, and I make it a point to read every single one of the reviews we get. Keep running, and keep learning! Jessica Marie Rose Leggio
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| 10 Jul 2020 | Keto Explored Especially For Runners | 00:35:20 | |
The rise of Fad Diets has resulted in years of manipulation and making people believe that they will achieve their goals, become stronger or they will look a certain way if they follow such dangerous eating habits. #RunPainFreeAcademy believes in spreading information and knowledge for the people, and the athletes. Furthermore, the #RunPainFree program educates and gives knowledge on how to approach, operate, and function your body differently. Today Sports, Bio-mechanic, Athletics, Corrective, and Conditioning Expert, Coach Jessica Marie Rose Leggio, talks about the dangers of the keto diet. The Atkins DietDr. Atkins is a famous doctor in the 70s and he believes in “High Fat to complete Extremes.” He is the creator of the Atkins Diet, which became the South Beach Diet, and now popularly known as Keto Diet. At that time, Dr. Ornish, a plant-based person, debated against Dr. Atkins for the dangerous effect of high fat in the body. “This was a big issue back in the day. The reason I'm putting emphasis on this is that it is not brand new. This is not new. This is not some new findings. This is not a new medicine. This is not new nutrition. No, there’s nothing new about it. There's nothing brand new about it whatsoever. It is, however, known to be a moneymaker. The doctor himself was criticized for being somebody who just wanted to make money.” - Coach Jessica Marie Rose Leggio Using Fat for EnergyThe simple answer is, you don’t. The body needs glycogen which is found in a consistent diet with nutrient-dense, complex carbohydrates. Having no energy or glycogen makes your body break down your system since it’s creating something from nothing to produce glucose and have brain fuel. “When you don't have the actual source of energy anymore, Glycogen, you have to start using other systems that are not efficient or appropriated for that. Your body tries to use it and gets over it quickly.” - Coach Jessica Marie Rose Leggio Kidney FunctionSince the body does not use high fat for energy, it starts to break down systems that cause dysfunction of your organs such as the kidney and heart. Furthermore, if this becomes a daily routine, it will condition the body on what to process or not. For example, if one stops the body from processing sugar, this condition will cause high blood sugar that leads to kidney function issues. “When you're making your body use a system that is only to be happening in survival mode, your body goes into ketosis as a survival mode. It's when it starts to protect the nervous system, it starts to protect your organs. When you're challenging that, it'll challenge you right back and it'll do everything it can to not go into that survival mode unless it needs it. You're starting to mess with how your kidneys function. When your kidneys start to dysfunction, we talk about kidney stones, and ketones in your urine and these are all things you don't want.” - Coach Jessica Marie Rose Leggio Other Side EffectsKeto diet can lead to health problems that are irreversible such as kidney issues, type two diabetes, heart problems, etc. Most people that go through this diet, especially gym rats and fitness buffs, immediately feel the shift in their body and realize that it’s not working for them. Not only is it not working, but it’s harmful and very dangerous. “This is the most dangerous diet I have ever encountered, come across, studied, or dealt with ever. This is because it's dealing with processes, organ processes, that you have no business trying to mess with.” - Coach Jessica Marie Rose Leggio Proper Diet and InformationMost people that go into Keto diet and other diet fads are enticed by looking a certain way or not knowing enough information about how it affects the body. Before going to extremes, people who are interested need to learn all the information and how it will affect the body. “All of that information changes how you look at your options, and how you look at every option when it comes to food thereafter. I promise you that, and that's how I've approached my nutrition plan and my nutrition program for over 20 years with everybody I've ever done it with. I give you the information. Do with it what you want. I want food to work for you. Food’s job is to work for you.” - Coach Jessica Marie Rose Leggio To learn more about Keto Diet and Coach Jessica of #RunPainFreeAcademy, download, and listen to this episode.JOIN THE CONVERSATION Our favorite part of recording a live podcast each week is participating in the great conversations that happen on our comments section. Feel free to drop your thoughts, questions, and suggestions! FOLLOW OUR PODCAST FOLLOW OUR HOST
EXPLORE THESE RESOURCES In this episode, we mentioned the following resources: | |||
| 08 Oct 2020 | 🎧 3 Ways Runners Kill Their Run Results 🏃♀️ Pt. 1 | 00:15:33 | |
"3 Ways Runner skill Their Injury Recovery or Results PT. 1!"
Welcome to the RunPainFree Podcast. In this episode, Jessica discusses how to avoid shiny-object syndrome, how to stop being undisciplined, and how to use customized plans instead of free generalized information so you can do what actually works to recover from injury, tune in now! In this episode, you'll discover: Episode Title: "3 Ways Runner Kill Their Injury Recovery Or Results PT. 1!" * Too many run coaches (track and field) - * Shiny-object syndrome * The discipline and consistency it takes to get results * #RUNPAINFREE BOOTCAMP, ACADEMY, ONE ON ONE About Jessica Marie Rose Leggio Jessica is an expert in Common Run Injuries whose accomplishments include:
* Sports Biomechanics, Athletic Injury Corrective and Conditioning Expert * Functional Movement Expert L2 * Running Specialist * CSCS STUDY * Fitness & Nutrition Expert * ASFA- CPT ( EFTI, AFAA, NSCF) * BeachBody Specialist/Coach * Kettlebells L2 * Pre and Post-Natal * Stretch * Dance teacher/choreographer More Information Learn more about how you can improve your results with Common Run Injuries with www.runpainfreebootcamp.com Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
Don't forget to subscribe to the show to get automatic episode updates for our "RunPainFree Podcast!"
Please leave a review right now if you enjoyed this episode.
Thanks for listening! | |||
| 14 Jul 2021 | 🎧 Nerve Stimulators: The TENS Machine & Other Injury Recovery Sins | 00:36:45 | |
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 | |||
| 25 Aug 2020 | 🎧 The Definition of Over-Training | 00:22:44 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "The Definition or Overtraining " Welcome to the #RunPainFree Podcast. In this episode, Dr. Bill Pierce and I discuss The Definition of Over Training. So if you want to prevent losing gas on a race, prevent injuries, and have a plan that suits you so you can learn how to progress as a runner at any pace, tune in now! In this episode, you'll discover:Episode Title: "The Definition Or Overtraining " * What recovery means. And its place in performance results (Overload, fatigue, recovery and adaptation = fitter, faster athlete) * What are some red flags to watch out for in your running regimen * The importance of a professional program to increase progression, * Follow the plan for you About UsDr. Bill Pierce is Professor, Run Coach, and CEO whose accomplishments include: * Marathon Super Coach, of Runners World Magazine, Dr. Bill Pierce * Run less run faster - runners world book * CO-Founder of FIRST Furman Institute of Running and Scientific Training More InformationLearn more about how you can improve your results with The Definition of Over Training with www.marathontrainingsummit.com Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on The Definition of Over Training, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now Thanks for listening! | |||
| 24 Sep 2020 | 🎧 Is Your Run Buddy 🏃 🏃♀️ A Know It All 🙊? | 00:32:58 | |
Welcome to the #RunPainFree Podcast.
In this episode, Jessica discusses the Know-it-All runners and that know nothing. 🙊
So if you want to understand the person who is always ready to debate as to if they have it all figured out, know how to not believe false presentations-gratification-feelings-emotions, and learn the "jack of all trades" who is based on visual... not years of experience so you can How to pinpoint The "know-it-all" who lacks experience, training, and education, tune in now!
In this episode, you'll discover: Episode Title: "The Running "Know-It-All" * *Attention seeking social media generation * *Low Entry Online certifications (Easy to get with no vetting process) * *No prerequisites certifications (anyone can do it in 24-48 hours) * *Fake certifications (No national certifying board) * *No experience (working professional on Monday, fitness expert on Wednesday) * *NO certifications or credentials BUT a lot of followers (Sponsored as an ambassador but no functional running education). Are you following the misinformation from the "loudmouth" on social media (aka, the one with the most likes in your news feed) who is actually NOT educated, NOT experienced, NOR an expert? They are just the loudest in your news feed. And following what they say can hurt you or lead to a serious run injury. This lends to 80% of injured runners. Too many listen to peers and amateur-professionals that are not educated in injuries. It's ACTUALLY very serious and NOT everyone can do it. More InformationLearn more about how you can improve your results with www.runpainfreeacademy.com Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! | |||
| 22 Aug 2020 | 🎧 Marathon Training Summit Frequently Asked Questions | 00:19:17 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Most Common Questions About The Marathon Training Summit" Welcome to The Top Questions About The Marathon Training Summit Answered. In this episode, Jessica Leggio, COACH answers the most frequently asked questions about the Marathon Training Summit. So if you want to understand whether you will benefit from attending, learn the difference between the free ticket and the All-Access Pass, and identify how you can leverage the summit for 2021 run goals, tune in now! In this episode, you'll discover:Episode Title: "Most Common Questions About The Marathon Training Summit"
Learn more about how you can improve your results with Most Common Questions About The Marathon Training Summit with www.marathontrainingsummit.com Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on the Most Common Questions About The Marathon Training Summit, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "The Top Questions About The Marathon Training Summit Answered!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now
Thanks for listening! | |||
| 23 Mar 2021 | 🎧 Ugh! Why Do I Have Knee Pain After Running 🏃 🏃♀️ | 00:23:27 | |
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. TIMESTAMPS01:18 – 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 LINKSGet an Assessment With Jessica: RunPainFreeNow.Com/Free-Training | |||
| 10 Mar 2020 | Protect Yourself From The Stability Shoes Scam | 00:42:33 | |
The #RunPainFree Podcast
Episode: Stability Shoes/Sneakers
Title: Protect Yourself From The Stability Shoes Scam
Subtitle: Here's The Perfect Solution If You Were Thinking of Buying Stability Shoes or Want to Get Over An Injury (even if You've Been Told You Need Stability Shoes Cause Your Feet Pronate)
In this episode, we discuss:
In this episode, we mentioned the following resources: | |||
| 04 Mar 2021 | 🎧 Here‘s Why Workouts 🏋️♀️ And Running 🏃♀️ Are Not The Same Things. | 00:39:24 | |
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 lessonSimply 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?
Bottom line: If running is what you love to do, respect the sport and start doing the conditioning workouts! TIMESTAMPS1:35 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
Keep running and keep conditioning! | |||
| 10 Aug 2020 | 🎧 Lisa Jhung: "How to Make Marathon training or Running Virtual Events NOT Suck" | 00:15:52 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How to Make Marathon training or Running Virtual Events NOT Suck" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Lisa Jhung about "How To Make Marathon Training Or Running Virtual Events NOT Suck" So if you want to enjoy running recreationally, create a deeper connection with your "why" for running, and how to change your run virtual run experience from boring to so you can how to use different run environments to shift your mindset, attitude and approach to running, tune in now! In this episode, you'll discover:Episode Title: "How To Make Marathon Training Or Running Virtual Events NOT Suck"
Lisa Jhung is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Removing excuses in marathon training or everyday life, please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 01 Oct 2020 | 🎧 Especially For The Skeptical Runners 🏃🏃♀️ | 00:06:02 | |
Especially For Skeptical Runners
Jessica Marie Rose Leggio's guest today is a runner who shares her experience about joining #RunPainFree Academy after being skeptical about whether the program would work for her.
Guess what?! It did. And it may work for you too.
If you want to get to the root of a run injury, avoid race deferment, and keep running then tune in now!
Download this episode now to get started!
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| 11 Aug 2020 | 🎧 Gray Cook: "How to Use Functional Movement Training As A Runner" | 00:25:18 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How to Use Functional Movement Training As A Runner" Welcome to the #RunPainFree Podcast. In this episode, Gray Cook and I discuss Functional Movement Training for Runners. So if you want to use functional movement patterns to improve your mobility, apply training techniques professional teams and elite athletes use to prevent or correct injury, and take ownership of your body and what it can or can't do. so you can how to avoid getting hurt by trainers or run coaches who aren't licensed or certified to treat your injury, tune in now! In this episode, you'll discover:Episode Title: "How To Use Functional Movement Training As A Runner"
Gray Cook is an expert in functional movement training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Links & Mentions From This Episode:
Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Functional Movement Training for Runners, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now
Thanks for listening! | |||
| 05 Feb 2020 | What ”Correction” Means to Professional Athletes, Runners, and You! | 00:43:08 | |
The #RunPainFree Podcast
Podcast Show Notes
Episode: 11
Title: What "Correction" Means to Professional Athletes, Runners, and You!
Subtitle: - What is “correction” and why do all professional athletes and runners utilize biomechanics experts. In this episode, we discuss:
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| 18 Jun 2020 | Especially for Runners Who Carb-Load or Crave Carbs | 00:29:31 | |
Carbohydrates
Are You Contemplating Carb-loading? Do You Crave Carbs? We are sure you’ve heard about it or may have done this in the past in preparation for a marathon. But how well do you know your carbs? To hear more about Coach Jessica and carbohydrates, listen to this episode.
#RunPainFree Academy sports biomechanics, athletic, corrective, and conditioning expert, Jessica Marie Rose Leggio gives us an insight into what carbohydrates is, what it does to your body, and which are the right types of carbs you should eat especially as a runner. Ton of MisinformationIn this episode, Coach Jessica talks about a lot of misinformation about carbohydrates. In essence, carbohydrates are present in fruits, vegetables, and starch. Some WeightWatchers opt for an abundance of fruit, thinking it will have minimal effects on their weight. “When you have an over portion of the fruit, it's all turned into sugar. The body will only take what it needs. Then it either gets rid of what it doesn't need or it stores it. If you don't have a good processing system, you're going to store it as sugar which becomes fat.” - Coach Jessica Marie Rose Leggio Simple and Complex SugarsCarbohydrates are 100% needed in our bodies. The issue lies between thinking that Twinkies and Captain Crunch and rice are equal to sweet potatoes, string beans, and strawberries because they're not. Simple sugars are broken down the minute they are ingested, unlike complex sugars. Coach Jessica explains when we ingest food, insulin is released from the pancreas, which burns through simple sugars in seconds. Since you have a surge in insulin, without nothing else to burn, your body makes you crave more sugars. The Downside of this CycleThe whole cycle of crash-high-crash-high-crash happens all day long, it makes your internal organs tired, specifically your pancreas and kidneys. When you start to have a problem processing sugar, your blood sugar becomes unstable and you eventually borderline type two diabetes. “Maybe one day I'll do the difference between a type one diabetic and a type two diabetic because they are totally different. Type two diabetics, you have complete control of fixing. You can literally fix this with eating and exercise. If you don't, you're going to be put on pills. If you don't do with the pills, you're going to need insulin, period. You're going to continue to grow but you absolutely have control over it.” - Coach Jessica Marie Rose Leggio The Need For Complex SugarsCoach Jessica stresses the importance of complex sugars in fruits and vegetables. Citrus fruits, such as oranges, pineapples, and grapes, have the highest content of sugar of all fruits. She advises that these fruits be taken early in the morning to allow your body to burn and use the energy throughout the day. “Everything has a level with it. Here's the reason why everybody gets confused is that there are so many carbohydrates. If people get misled on what is or isn't a carb and overindulge and what they think isn't and it actually is, and that creates a problem.” - Coach Jessica Marie Rose Leggio Carb-loadingCarbohydrates play an important role in your body because it is what delivers glycogen to your muscles, which is used for energy. Coach Jessica clarifies more misinformation about carb-loading for runners, such as it’s not supposed to only be done just a day before you run a marathon. “I do not know where you think you are running with no carbohydrates. You will be gassed and tanked at mile 14 for a full marathon. You will be locked up with lactic acid with straight legs that can't move because your body was tapping into other processes because it ran out of ATP on its own. Ran out of the glycogen, has no more energy, which is carbohydrates. Guys, carbohydrates are your energy source. It is the energy fuel for your brain, not for nothing.” - Coach Jessica Marie Rose Leggio Resources Mentioned: THIS WEEK'S QUESTION IS: What misinformation about carbohydrates did you previously know of? | |||
| 09 Aug 2020 | 🎧 Loretta Claiborne: "Why Runners Need to Stop Making Excuses" | 00:13:52 | |
Episode: Loretta Claiborne: "Why Runners Need to Stop Making Excuses"
Welcome to the #RunPainFree Podcast.
In this episode, Jessica Leggio, COACH preludes her interview presentation for the Marathon Training Summit with Loretta Claiborne on removing excuses in marathon training or everyday life.
So if you want to deal with life issues through running, create more impact in the life of those around you who are less fortunate or disadvantaged, and stop making excuses about why you can't do something and start doing it today! so you can How to create an impact in your local run community, tune in now!
In this episode, you'll discover: Episode Title: "Why Runners Need To Stop Making Excuses"
Loretta Claiborne is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on removing excuses in marathon training or everyday life, please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 23 Oct 2020 | 🎧 What To Do If Your Year Has Been Challenging 🏃 | 00:24:19 | |
Run our 1st virtual race, “Run Into 2021” presented by the #RunPainFree Academy!
This year has been something and we are all ready to get out of 2020! So, I am super excited to share this news with you today! I've been holding it back for months now and that day is finally here! Introducing our FIRST ever race, “RUN INTO 2021” Virtual race, presented by the #RunPainFree Academy! SO EXCITING!!!!!!! Here is the scoop! Because we work with all runners at all levels and all paces, we wanted the “RUN INTO 2021” to honor all runners so you can choose to run 5k, 10k. Half or Full Marathon! Registration currently open Registration closes 12/15/2020 Miles completed by 12/31/2020 Is there a medal? OF COURSE! Our custom medal is AMAZING O.M.G! You are going to love this a one of kind medal that symbolizes what running into the year 2021 actually means and looks like in this day and age!
Swag bag? You got it! You can see all that on the race page here: RACE PAGE
OH! And in true #RunPainFree Academy fashion, we have a BONUS challenge that can win you one-on-one with Coach Jessica (no matter where you are, we have been doing this online since 2009 ;))
Join us for our FIRST ever race, and RUN INTO 2021!
Do it on your own time! Your own pace! And most importantly as we always say, RUN FOR YOURSELF… that's what we want for all our runners!
BEFORE IT SELLS OUT! LET’S RUN! Join our first-ever virtual race to get out of 2020 and register for the RUN INTO 2021 race today!
LET’S GO! #RunPainFree | |||
| 19 Feb 2021 | 🎧 Runners 🏃 Who Make No Excuses for Life Circumstances | 00:29:09 | |
In today's episode, Coach Jessica Marie Rose Leggio speaks with olympian Loretta Claiborne. Get an Assessment With Jessica: https://www.runpainfreenow.com. She's a marathoner, a 4th-degree black belt in karate, and continues to compete in multi-sports at the Special Olympics. She is also a fearless advocate for women and people with disabilities. Loretta is a force to be reckoned with. This episode shows what grit and determination look like in the face of adversity! TIMESTAMPS1:21 – Introduction and biography 3:33 – Getting into running in the 1960s 5:48 – Training for the Special Olympics 11:24 – Advice for others with physical and intellectual challenges 16:30 – Becoming an advocate for the Special Olympics 22:32 – How to be fearless during COVID KEY LEARNING POINTS· Loretta Claiborne has made changes in her school, in her community, and her life by stepping up and asking questions and pointing out injustices · Success in life is how you define it · Loretta's work with the Special Olympics has had a profound effect on female athletes' representation, not only in the US but in regions where women are significantly marginalized. LINKS MENTIONEDGet an Assessment with Jessica: https://www.runpainfreenow.com Loretta Claiborne website: https://www.lorettaclaiborne.com/ Special Olympics website: https://www.specialolympics.org/about Keep running, and keep learning! Jessica Marie Rose Leggio
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| 21 Aug 2020 | 🎧 Gary Corbitt "What Most Runners Do Not Know About the History of Modern Running & Race Events" | 00:11:02 | |
Show Notes
Episode: "What Most Runners Do Not Know About The History of Modern Running & Race Events" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Gary Corbitt where they discuss how the run community and runner's are not aware of the history of running. So if you want to learn from Gary Corbitt, a running historian and hall of fame inductee about is fathers work, Ted Corbitt https://tedcorbitt.com/, tune in now! In this episode, you'll discover: Episode Title: "The History Of Running With Gary Corbitt " * The history of running gives you a greater respect for the sport, once you know where it originates. * Gary Corbitt reads us a letter his father wrote, an unseen and unheard letter about why he choose the career of physical therapy and helping people * You will be surprised to know what is the greatest contribution to running is, after all is said and done! About Gary CorbittGary Corbitt is an expert in The History Of Running whose accomplishments include: * Running historian - National Black Marathoners Association * National Black Distance Running Hall Of fame 2019 More InformationLearn more about how you can improve your results with The History Of Running with www.marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Runner's are not aware of the history of running, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now.
Thanks for listening! | |||
| 25 Feb 2021 | 🎧 How To Run 🏃♀️🏃 With Strollers | 00:22:19 | |
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 lessonRunning 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 TIMESTAMPS1:00 – 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 MENTIONEDResources & Programs To Run Injury-Free: https://www.RunPainFreeNow.com/Free-Training Keep running and keep learning! Jessica Marie Rose Leggio | |||
| 17 Aug 2020 | 🎧 Martinus Evans: Why Slow, Back Of The Pack Runners Deserve Your Respect! | 00:20:39 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Why Slow, Back of the Pack Runners Deserve Your Respect." Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her MarathonTraining Summit interview presentation with Martinus Evans and Why Slow Back of the Pack Runners Deserve Your Respect! So if you want to be recognized as an athlete, have pride in your pace, and feel accepted and supported by the running community so you can be respected and viewed as an athlete , tune in now! In this episode, you'll discover: Episode Title: "Why Slow Back of the Pack Runners Deserve Your Respect"
Martinus Evans is an expert in slow, back of the pack runners whose accomplishments include:
Learn more about how you can improve your results with slow /back of the pack runners with www.marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on Slow, Back of the Pack Runners please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 28 Jan 2020 | The Story of #RunPainFree Academy | 00:31:49 | |
The story of the #RunPainFree Academy
Podcast Show Notes
Date: Jan 26, 2020 Episode: Title: The story of the #RunPainFree Academy In this episode of The story of the #RunPainFree Academy, … If you are a new listener to The #RunPainFree Podcast, we would love to hear from you. Please email admin@runpainfreenow.com and let us know how we can help you today! In this episode, we discuss:
In this episode, we mentioned the following resources:
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| 08 Aug 2020 | 🎧 Nick Littlehales: "Sleep, Rest, and Recovery as a Runner" | 00:13:43 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Sleep, Rest, and Recovery as a Runner" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Nick Littlehales about suing sleep to improve athletic performance as a runner. So if you want to stop taking sleep for granted, treat sleep as important as your long or short runs, and get more quality sleep so you can add an elite recovery program to your marathon training or run program, tune in now! In this episode, you'll discover:Episode Title: "Sleep, Rest, And Recovery As A Runner"
Nick Littlehales is an expert in Sleep and Recovery whose accomplishments include:
Learn more about how you can improve your results with Sleep and Recovery with Visit MarathonTrainingSummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Sleep to improve athletic performance, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They help us out when it comes to the ranking of the show, and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 25 Mar 2021 | 🎧 The Science of Good Rest 😴 and Recovery (with Nick Littlehales) | 00:33:58 | |
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 rhythmsThe 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. TIMESTAMPS00:32 – 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
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! | |||
| 05 Feb 2023 | How To ’Run Well’ with Dr. Juliet McGrattan | 00:35:12 | |
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…
Links from today’s episode | |||
| 23 Mar 2024 | Bone Density for Runners: Herniated Disk and Backpain | 00:43:01 | |
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:
🔹 Why Tune In:
🔹 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. | |||
| 21 Jul 2021 | Oh My”Itis” - What Is ”Itis” ”Bursitis” Arthritis” | 00:30:19 | |
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 "Free Training | |||
| 04 Jun 2020 | The Perils of Intermittent Fasting for Runners | 00:49:27 | |
#RunPainFree Academy’s athletic conditioning and corrective expert, Coach Jessica dives into another most-talked-about topic in the weight loss scene — intermittent fasting. Coming from a nutrition and expert background on fueling athletes, she talks about why intermittent fasting is such a bad idea. To hear more from Coach Jessica about intermittent fasting, listen to this episode. She gives information on how our body is built to differentiate “famine mode” from “feast mode” and why it matters. She also talks about what happens inside the body when you starve yourself and what are the serious implications to your kidney and liver. Coach Jessica gives a detailed account of what you should know first before submitting yourself to this trending diet fad. The Three-Hour RuleIf you are an avid follower of Coach Jessica or a member of the Academy, you might have heard her talk about how your body only gives you three hours, before it goes into starvation mode. The term starvation mode means your body starts to feast on muscles. Your body eats out muscles in order to function, not from fat because the body needs fat to live, and not muscles. “Fat is there to make sure that you're surviving and you always have something as a reserve. I'm going to first talk about what starvation mode actually is. I am going to get as in-depth as I possibly can without being too scientific.” - Coach Jessica Marie Rose Leggio Starvation ModeStarvation mode technically is not a term. It's what is commonly used in the fitness industry or health industry as a famine response. Starvation mode is also known as famine mode, starvation, resistance, starvation, tolerance, adapted, starvation, adaptive thermogenesis, fat adaptation, or metabolic adaptation. “Many, many moons ago — and there's tons of information about this — when there was feast or famine, there was a time when they do not know when they were going to eat again and they would hunt. They would get an eat as much food as possible. It created a storing system, where our bodies went into ‘survival mode’ and would store all of this food.” - Coach Jessica Marie Rose Leggio Our Bodies Hoard FoodOur bodies were trained hundreds of years ago to “hoard” food because they did not know when they will be able to hunt and eat again. This hasn't changed that much because that is how our bodies operate. “Food equates to activity. Food is energy for activity. That's why I always say, ‘look at the food, are you going to use it or not? If you're not going to use it, don't eat it.’” - Coach Jessica Marie Rose Leggio Why IF Is Bad for RunnersCoach Jessica gave a blow by blow discussion on what happens to your body when you fast. Since you are not ingesting anything, your body goes to your muscles for glycogen. When you lose muscle, you lose the ability to burn fat, because muscle is how you burn fat. There is a triple-negative to this as lastly when you finally decide to eat, your body is in survival mode. “So all the ideas of carb loading and eating all these carbs while you're running and doing your long runs, the reason for that is so you can ‘store glycogen in your muscles’ because you need it to run for a long period of time.” - Coach Jessica Marie Rose Leggio More Bad NewsCoach Jessica has read a lot of medical journals and has experienced numerous trials for herself on weight loss, building muscles, and creating a body prime for athletic running. She professes how you can achieve this without resorting to intermittent fasting. She further discusses bodily functions, specifically post-digestive functions, on what happens to your kidneys when you fast. “There's a reason why we need to eat, what we need to eat, how we need to eat and why we get to go so long without it. Our bodies are amazing, but everybody has a breaking point and the body has a breaking point as well.” - Coach Jessica Marie Rose Leggio FOLLOW OUR PODCASTThe #RunPainFree Podcast - www.runpainfreepodcast.com THIS WEEK'S QUESTION IS: Which part of the talk about intermittent fasting did you relate to the most? EXPLORE MORE: | |||
| 20 Aug 2020 | 🎧 "How to Avoid Joining 80% of Runners Who Overtrain and Injure Themselves" | 00:26:30 | |
Welcome to the
#RunPainFree Podcast
In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit Expert presentation on Injury Prevention and Correction.
So if you want to know what injury correction is - and why the #runpainfree program can fix what no one else can, tune in now!
In this episode, you'll discover:
Episode Title: "How To Prevent Injuries During Marathon Training" * What is Injury Correction * How to avoid deferring marathons * How does correction work * Movement Patterns * Working out as a runner * What workouts hurt runners most * Sport Specific Training * Tape, shots, braces, stability sneakers * Injuries bout Jessica Marie Rose LeggioJessica is an expert in Injury Prevention and Correction In training whose accomplishments include: * Owner/Co-Founder of #RunPainFree, Inc. | #RunPainFree Academy * Hit by a truck as a pedestrian *Injuries: Broken (fractured) Hip, Chipped the top off Right Femur (where the hip and femur meet), Separated shoulder, shoulder impingement, collar bone shifted up, SI joint dysfunction, all 5 lumbar disks "hugely bulging", Lost t-spine mobility (twist and looking right to left), sprained both knees. * Sports Biomechanics, Athletic Injury Corrective and Conditioning Expert * Functional Movement Expert L2 - corrective * Running Specialist * CSCS STUDY * Fitness & Nutrition Expert * ASFA- CPT ( EFTI, AFAA, NSCF) * BeachBody Specialist/Coach * Kettlebells L2 * Pre and Post-Natal * Stretch * Dancer/teacher/choreographer * Runner More InformationLearn more about how you can improve your results with Injury Prevention and Correction In training with www.marathontrainingsummit.com Injury Prevention And Correction In Training Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on The role run groups play in marathon training, please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now
Thanks for listening! | |||
| 14 Aug 2020 | 🎧 Dr. Scott Murr: "How To Age Gracefully While Improving Performance As A Runner" | 00:18:03 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How To Age Gracefully While Improving Performance As A Runner" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Dr. Scott Murr about "How To Age Gracefully While Improving Performance As A Runner." So if you want to understand how to adjust run goals as you age, How to remove your fixation on times and paces, and increase your awareness of your physical changes and limitations so you can how to accept your skill level as a runner, tune in now! In this episode, you'll discover:Episode Title: "How To Age Gracefully While Improving Performance As A Runner"
Dr. Scott Murr is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on How to age and continue running without injury, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now
Thanks for listening! | |||
| 06 Aug 2020 | 🎧 Nita Sweeney: "How to Run Your Crazy (Thoughts) Out of Your Mind" | 00:17:38 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How to Run Your Crazy (Thoughts) Out of Your Mind" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview with Nita Sweeney on the power of self-talk. So if you want to identify self-talk red flags, keeping a run journal, and get over harassing yourself with negative thoughts so you can manage stress, depression, and negative thoughts through running, tune in now! In this episode, you'll discover:Episode Title: "How To Run Your Crazy (Thoughts) Out Of Your Mind"
Nita Sweeney is an expert in mental health whose accomplishments include:
Learn more about how you can improve your results with mental health with Visit MarathonTrainingSummit.com Links & Mentions From This Episode: Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on the Power of self-talk, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 06 Jul 2021 | 🎧 Running Injuries: How To Win The Emotional Battle of Injuries | 00:27:05 | |
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 | |||
| 20 Mar 2020 | Runners Who Live In Pain | 00:38:26 | |
The #RunPainFree Podcast
Podcast Show Notes Date: 3/16/2020 Episode: Runners Who Live In Pain Subtitle: What to do if you live in pain In this episode of The #RunPainFree Podcast, we discuss:
Our favorite part of recording a live podcast each week is participating in the great conversations that happen on our live chat, on social media, and in our comments section. This weeks question is: Question: Are you living in pain? Comment below with your story or run experience... Explore these ResourcesIn this episode, we mentioned the following resources: | |||
| 11 Jun 2020 | ATP: Why You Run Out of Energy as a Runner | 00:33:38 | |
In the previous episode about Intermittent Fasting, our resident sports biomechanics, athletic, corrective and conditioning expert, Jessica Marie Rose Leggio, touched on the importance of ATP or Adenosine Triphosphate. In this episode, Coach Jessica dives into what ATP is, its importance to the human body, and why runners need to pay attention to it to achieve great results and better performance. What is ATPATP or Adenosine Triphosphate is considered a molecular currency. Basically, it is the energy currency of the body. It enables the cells to have the energy to go back and forth. It is really important that we have ATP because it is what dictates our energy. “In order for us to have this happen, there needs to be a neural stimulus. So the muscle has to get stimulated. To move neurologically, there has to be some kind of signal. Then there needs to be calcium in your muscles. So you have to have a storage of calcium in your muscles, and ATP must be available for energy also in your muscles. All those things have to happen. When you don't have any of those things, you can't produce ATP. We have ATP naturally on our own, but only a very little and there's a certain way to create it.” - Coach Jessica Marie Rose Leggio Ways to Produce ATPThere are three different systems that produce ATP. The first system is ATP, which is a phosphagen system. Then there is the anaerobic part, which is from your lactate system. The third is the aerobic system, which is using basically using sugar to create energy. “Anaerobic means no oxygen, aerobic means with oxygen. So anaerobic, think sprinter dancer, baseball player, people that do quick bursts of movement and then stop with nothing. That's anaerobic, even weightlifting is anaerobic.” - Coach Jessica Marie Rose Leggio Aerobic respiration is the most used way of producing ATP. It is characterized when our bodies need both food and oxygen to create and produce ATP. When the body does that, the more oxygen we have, the more the ATP we can create. Having a good blood flowATP is fueled when there is good blood flow. On a much deeper level, doing activities that encourages more blood flow signals the body that it needs to start creating more energy. The more you are moving and creating blood flow, the more there oxygen is delivered to your body, thus more ATP is being produced. “Foam rolling, pre-workout pre-run send signals to the body and to the muscles that, ‘hey, you're about to do some stuff. Get yourself together by just creating blood flow.’ So just creating blood flow, you're releasing tissue and all of these things to get your joints to work.” - Coach Jessica Marie Rose Leggio Protein, Carbohydrates, and FatsCoach Jessica discusses protein, carbohydrates, and fats and how they relate to ATP production. She also talks about why intermittent fasting is not a good idea for the body. She mentions this as well to her previous episode on intermittent fasting. “When the body is looking for something to use, in order to create energy, it's going to go for the most efficient. Carbohydrates, not only is it the slowest, but it is also the fastest producing ATP. It actually stores the glycogen both in your muscle and your liver, waiting. So this doesn't happen with either of the other two [protein and fat]. Similarly fat is extremely slow, it's inefficient to use it which lends to why the body works so hard to it when it goes into fat reserves and is starting to use fat reserves, why so many systems start to shut down because it's starting to use fat for energy. Protein doesn't give you energy, protein recovers muscle, it's recovery.” - Coach Jessica Marie Rose Leggio ATP and the Runners BodyYou will hear what basically ATP is, in terms of transitioning, how it's created, how our bodies are process oxygen, and therefore, create more ATP. You will also learn that ATP does run out. “If you run a marathon, you're depleted. This would then go into your lactic state because now you're anaerobic, so you're not fueling it with oxygen. So you start to get the lactic acid buildup. Back in the day, if you had lactic acid buildup, it meant you had really sore muscles the next day. But the real reason is that you went out of the system of ATP of using glycogen and you started to use the lactic acid.” - Coach Jessica Marie Rose Leggio To hear more about Coach Jessica and ATP and the need for it as an athlete, listen to this episode. FOLLOW OUR PODCASTThe #RunPainFree Podcast - www.runpainfreepodcast.com THIS WEEK'S QUESTION IS: What aerobic activities do you do to generate more ATP in your body? | |||
| 08 Apr 2020 | Foot Fractures & The Boot for Runners | 00:36:52 | |
The #RunPainFree Podcast
Episode: The Boot
Title: Foot Fractures & The Boot
Subtitle: Tales of the Recovery Boot
Before I move on, 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 In this episode, we discuss:
There are certain injuries that are automatic for boot use. (ie. Achilles sever)
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| 11 Feb 2020 | Ankle Pain While Running | 00:34:28 | |
The #RunPainFree Podcast Podcast Show Notes Date: 1/20/2020 Episode: 12 Title: Ankle Pain While Running Subtitle: Why it happens and how to address it. If you are a new listener to [Podcast], we would love to hear from you. Please visit our admin@runpainfreenow.com and let us know how we can help you today!
In this episode, we discuss:
Our favorite part of recording a live podcast each week is participating in the great conversations that happen on our live chat, on social media, and in our comments section. This weeks question is: Question: Do You Have Ankle Pain While Running or Immediately After? Explore these ResourcesIn this episode, we mentioned the following resources: | |||
| 07 Aug 2020 | 🎧 Dr. Rachel Bond: "How Runners Are Breaking And Hurting Their Hearts" | 00:18:19 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "How Runners Are Breaking And hurting Their Own Hearts" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Dr. Rachel Bond on keeping a healthy heart as a runner. So if you want to ibuprofen effects on the heart, How recreational runners around you are legally and unethically doping, and why women are more at risk than men for heart issues so you can treat your heart and body better as an endurance distance athlete and runner, tune in now! In this episode, you'll discover:Episode Title: "How To Run Your Crazy (Thoughts) Out Of Your Mind"
Dr. Rachel Bond is an expert in ❤️ Heart Health 💜 whose accomplishments include:
Learn more about how you can improve your results with ❤️ Heart Health 💜 with MarathonTrainingSummit.com Links & Mentions From This Episode: Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on keeping a healthy heart as a runner, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get. Thanks for listening! | |||
| 04 Aug 2020 | 🎧 Laura Siddall: Real-World Marathon Training Tips That Work Like Crazy | 00:29:28 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Going From Professional Executive to Professional Runner" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio preludes her Marathon Training Summit interview Going from Corporate Executive to Professional Triathlete. So if you want to run more advanced race events, add cycling and swimming to a training program, and experience more meaningful results from running so you can how to achieve the next level in running and race events, tune in now! In this episode, you'll discover:Episode Title: "Going From Professional Executive To Professional Runner"
Laura Siddall is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training with marathontrainingsummit.com Marathon Training Links & Mentions From This Episode:Thanks for Tuning In!
Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on Real-World Marathon Training Tips That Work, please share RunPainFreePodcast.Com with your friends.Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Please leave a review right now.
Thanks for listening! | |||
| 27 Aug 2020 | 🎧 261 Fearless - Kathrine Switzer | 00:09:39 | |
Welcome to the #RunPainFree Podcast.
In this episode, Jessica Leggio, COACH discusses Marathon Training Summit Keynote speaker, Kathrine Switzer, and her 261 Fearless organization.
So if you want to be empowered, advocate women in running, and unleash your potential so you can learn how to be apart of the movement, tune in now!
In this episode, you'll discover: Episode Title: "261 Fearless - Kathrine Switzer " * Keynote speaker of marathon training summit * Changed running for women and the world * Put a face to what women didn't think they were capable of * The 261 Fearless movement About Kathrine SwitzerKathrine Switzer is the founder of 261 Fearless Organization whose accomplishments include: * *won the New York City Marathon in 1974 * * create and direct the Avon International Running Circuit, a program of 400 women-only races in 27 countries that eventually reached over 1 million women and led to the inclusion of the women’s marathon in the Olympic Games in 1984 * *inducted into the USA National Women’s Hall of Fame for creating positive social change. * * In 2015, along with four visionary friends, she launched 261 Fearless * *58% of all runners and 47% of marathoners in North America are women. More InformationLearn more about how you can improve your results with 261 Fearless with www.marathontrainingsummit.com | |||
| 21 Apr 2021 | 🎧 Removing 🏃♀️ Runners 🏃 Fear of CBD | 00:38:12 | |
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.
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| 28 Sep 2020 | 🎧 Advice your Favorite Run Guru 🏃 Won't Tell You! | 00:10:27 | |
Episode: "Advice Your Favorite Run Guru Won't Tell You"
Welcome to the RunPainFree Podcast.
In this episode, Jessica discusses Advice that most run gurus save for their paying clients.
If you want to prevent injuries, avoid race deferment, and keep running so you can stop making common run mistakes that lead to common run injuries, tune in now!
In this episode, you'll discover:
Episode Title: "Advice Your Favorite Run Guru Won't Tell You" * Common run mistakes * Advice for Elite runners is not applicable for Hobby runners * Elites push through the pain and then rest, you miss work and can't make $$ * RunPainFree Bootcamp Modules. Thanks for Tuning In! Head over to www.runpainfreebootcamp.com for more. Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
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| 01 Feb 2021 | 🎧 Running Into a Sprained Ankle 🏃♀️ 🏃 | 00:33:07 | |
In today's episode, coach Jessica Marie Rose Leggio offers up pearls of wisdom for any runner who suffers from sprained ankles. She explains why ankles roll and why looking at your feet isn't the answer. Why ankles rollSprained ankles are a common problem for runners. Yet, most runners don't know that the underlying cause has nothing to do with your ankles. The primary reason relates to your hips. This reasoning is because your ankles and your hips are synonymous in terms of movement. If your hips are out, so too are your feet. "Pain is never where it is coming from. It is the result of dysfunction; the root cause is somewhere else. The good news is that this injury is easy to fix with the right conditioning work. However, the bad news is most runners don't do this. Instead, the most common response is to go to a running store and get fitted with a stability sneaker. Newsflash! In "stability" sneakers, your ankles are still wonky, and your hips are still unstable. In "stability" sneakers, none of the underlying causes for your wobbly ankles have been addressed. The condition a dysfunctional movement. Despite the advertising, a stability sneaker will never support you, and your ankles will never learn to stabilize themselves. The real problem is your hips. Hip dysfunction disallows ankle flexion and extension. Often runners are sold inserts to solve a pronation problem. "A stability shoe with an insert is the biggest, most expensive band-aid you are going to put on your foot. They cause injury." If you run with hip dysfunction, you will condition muscles around that dysfunction. Consequently, you will develop muscles that support the conditioning of a dysfunctional movement. To address this, you need to correct how the muscles are firing to support your hip joint. This action doesn't happen overnight, but by guiding the hip through training, you can condition a functional movement. How to stop your ankles from rollingThe short answer is there is no one-size-fits-all solution. Fitness is not general; it is person-specific. However, if your ankles are rolling, it is a clear indicator your hips are in dysfunction. Still, it originates from precisely what needs to be identified by a professional to be treated. Start taking notes after each run; The good, the bad, and the ugly. When you feel a twinge, write it down. If you smashed a run and feel great, write it down. Include the specific details. Was it hilly, flat, long, or fast? These details will start to indicate what is going on with your body. #RunPainFree hot tip (yet again): Start foam rolling today. No, not your ankles, your hips! Your Running terrain and its impact on your hips.While flat terrain may be more comfortable for the heart and lungs, it is much harder on your body than hills. Your hips are cooking the entire time on a flat course because you are always in knee drive. The terrain doesn't require you to open up your stride and ignite your glutes as a hill does. It would be best if you had your glutes to fire to relax your hips. "As soon as the hip flexors engage, they release your glutes. When this natural exchange isn't happening, you tank." Conversely, hills make everything fire like a well-oiled machine. They open up your gait up and ignite your glutes. They extend your hamstrings and force you to use core torque. In essence, you move as you are naturally meant to as you run up a hill. Take-home lessonWhen you condition for a range of motion, you prepare to withstand a role or a sprain. That is what correction is about. It allows you to build muscle that supports a specific range of motion, so your muscles don't strain, tear or rip. This explanation is why it is common for runners to roll their ankles because no one is conditioning their ankles or hips. To be a long-distance runner, first and foremost, you need to condition for athletic endurance. If you don't have the endurance for conditioning, you don't have the endurance for long-distance running. Sorry, that that's the truth. #RunPainFree knows you can enjoy running; you can run pain-free, you can run whatever you want when you want. But the caveat is, you need to condition for it. If you want to learn more about conditioning your hips and ankles for long-distance running, head to #RunPainFreeNow for a free consultation. TIMESTAMPS1:00 – Why ankles role 13:00 – How to stop your ankles rolling 15:29 – Running terrain and its impact on your hips 27:00 – Take home lesson KEY LEARNING POINTS· Rolling ankles are the result of a dysfunction at the hips · Stability sneakers disallow the conditioning of your ankle because it restricts your ankle's range of motion · Start conditioning your hips with mobility and stability exercises, such as bridges and donkey kicks · Alleviate the stress on your hips by running hills to activate your glutes LINKS MENTIONEDGet an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com
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| 18 Sep 2020 | 🎧Are You One of Those Runners Who Wastes Their Run Talent? 🏃 | 00:30:26 | |
Welcome to the #RunPainFree Podcast.
In this episode, Jessica discusses Bad habits that hold you back.
So if you want to know why you're not reaching your potential, understand the downside of being educated and knowledgable with no emotional control, and why the ego prevents self-honesty in running, tune in now!
In this episode, you'll discover:
Episode Title: "The Running "know-it-all" " Your performance has nothing to do with anyone but your preparation. If you didn't train, condition, sleep, fuel, hydrate.. that is all cause for poor performance. NOT anything external. You. If the ego gets involved it prevents you from looking inward to be able to free yourself from that external blame, and self-improvement. So you have NOT wasted talent.
Learn how to unleash your full potential as a runner: https://www.runpainfreeacademy.com
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| 23 Aug 2020 | 🎧 Dr. Jim Taylor Prelude: Training Challenges and Tricks Professional Runners Use That Can Help Slow Runners | 00:14:14 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Training Challenges Tricks Professional Runners Use that can help slow runners" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her expert interview presentation with Dr. Jim Taylor where they discuss Training for Adversity. So if you want to Use bad weather as apart of your marathon training, stop using challenging weather as an excuse not to train, and perform your best in any weather so you can know how to not let weather dictate your total performance , tune in now! In this episode, you'll discover: Episode Title: "Training Challenges and Tricks Professional Runners Use That Can Help Slow Runners"
Dr. Jim Taylor is an expert in Sports Psychology whose accomplishments include: Dr. Jim Taylor has been a consultant to USA Triathlon and has worked junior-elite, age-group, world-class, and Olympic endurance athletes in triathlon, cycling, swimming, and running. A former alpine ski racer who competed internationally, Jim is a 2nd degree black belt in karate, a sub-three-hour marathoner, an Ironman triathlete, and currently a USAT nationally ranked Olympic and Sprint distance triathlete. Jim is the author of 17 books, has published over 800 articles, has given more than 1000 workshops throughout North America, Europe, Asia, and the Middle East, and writes a twice-monthly column for triathlete.com. More InformationLearn more about how you can improve your results with Using bad weather as apart of your training with www.marathontrainingsummit.com Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on Training for adversity, please share it with your friends by using the social media buttons you see at the bottom of the post.
Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now
Thanks for listening! | |||
| 15 Sep 2020 | 🎧 The 10 Commandments of Injury Prevention PT. 2 | 00:16:56 | |
Welcome to #RunPainFree Podcast
In this episode, Jessica discusses The 10 Commandments of Injury Prevention.
So if you want to Understand how injuries happen, identify red flags of injuries, and track your body's feedback so you can learn how to prevent injuries, tune in now!
In this episode, you'll discover:
Episode Title: "The 10 Commandments Of Injury Prevention PT. 2" * *Travel for races * *Aches and pains * *Running in pain * *Pain feedback * *Sports Biomechanics About Jessica Marie Rose LeggioJessica is an expert in Injury Prevention whose accomplishments include: * Lifelong athletes, study and 20+ years expertise in injuries * 80K hours and counting, in injury correction alone from olympian's to semi-pro to everyday runners * Product of our system * Been online since 2009 PRE IG (Oct. 2010), Facetime, video calls, even skype (Nov. 2015) * Just in case you are new to us, we aren't new to this More Information Learn more about how you can improve your results with Injury Prevention with www.runpainfreeacademy.com | |||
| 14 Jan 2021 | 🎧 Question Your Run Coach If They Suggest These 3 Things..... | 00:40:46 | |
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:
Get an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com | |||
| 04 Mar 2020 | The Insiders Guide to IT-Band Syndrome | 00:30:10 | |
The #RunPainFree Podcast Podcast Show Notes Episode: IT-Band Syndrome Title: The Insider's Guide to IT-Band Syndrome Subtitle: The root of all injuries Final Show Link: In this episode of The #RunPainFree Podcast, we discuss:
Our favorite part of recording a live podcast each week is participating in the great conversations that happen on our live chat, on social media, and in our comments section. This weeks question is:Question: Do you suffer from IT-Band syndrome or runner's knee? What are you currently doing to correct it? Explore these Resources In this episode, we mentioned the following resources: | |||
| 28 Jan 2021 | 🎧 Cross Training No No’s 🏋️♀️ | 00:25:15 | |
In today’s episode, coach Jessica Marie Rose Leggio discusses common cross-training mistakes made by runners. She lists her top three cross-training sports to avoid and offers advice on the type of activities that will keep you running injury-free. CrossFit CrossFit may be popular, but just because Instagram is flooded with CrossFit images doesn’t mean it’s a good cross-training option for runners. Why? Because the injury rates for CrossFit are off the chart! You already know 80% percent of non #RunPainFree runners are injured every year. Combining the two is like trying to put out a house fire with petrol!
The crux of why CrossFit creates so many injuries is due to athletes having poor form. The timed nature of the workouts leads athletes to trade proper form to beat the clock. Not only does it cause injuries like torn ligaments and popped shoulders, but it can also cause internal organ damage due to the stress of the high-intensity workout. “When you are lifting weights or just your bodyweight, proper form is crucial for staying injury-free.” Injuries aside, the reason why CrossFit doesn’t help runners is it’s not sport-specific. It is High-Intensity Interval Training (HIIT), not an endurance workout. This exercise discipline means training your anaerobic system, whereas long-distance running requires you to develop your aerobic system and muscle endurance. The #RunPainFree verdict: Don’t touch CrossFit with an 8-foot pole. Alternative option: You can still take selfies and flash your abs online; trade #CrossFit for #RunPainFree instead. YogaDon’t let the zen vibes fool you; yoga can be hazardous for runners. Runners often think they need to stretch their body as it gets banged-up and tight from pounding the pavement. But take note, the last thing you need to be doing is stretching.
“The danger of yoga for runners is that it forces you to disengage muscles that actually need engagement.” The more vigorous the workout is, the more likely it will lead to injury. Bikram yoga is particularly injury-prone. The illusion of the heat makes you think you have more flexibility than you have. This concept can cause overextension and muscle strains. You may feel good during the routine because you are hot. But when you cool down, you will feel the pain strain. The #RunPainFree verdict: Leave yoga for the yogis. If you like the relaxation aspect, try meditation or turning your phone off once in a while. Alternative option: instead of yoga, runners should regularly foam roll. PilatesPilates is the love child of CrossFit and yoga. It is a HIT workout that also involves stretching. So not only is it going to set you up for muscle strains, but it won’t condition your heart and lungs for endurance.
Many of the moves in Pilates come from dancers. That is why it involves many movements that hyperextend your knees. When you hyperextend your knee, you will likely strain your hamstring. At the same time, the job of a hamstring for a runner is to stretch dynamically. Static stretches have no place in a distance runner’s training regime. The #RunPain Free verdict: Pilates can take a hike! Alternative options: Simple dynamic movements like clams and bridges are more useful for conditioning runners. For endurance, take a hike! Takeaway lessonAll of these sports have high injury risks for runners. CrossFit, Yoga, and Pilates are neither functional nor sport-specific for a runner. If any workout is causing a dysfunctional movement, it will lead to injury. You need to train for your body to be functional first, then prepare for running. If you want to learn more about functional cross-training for runners, go to #RunPainFreeNow for a free consultation. TIMESTAMPS02:10 – CrossFit 07:37 – Yoga 13:18 – Pilates 20:43 – Takeaway lesson KEY LEARNING POINTS1. CrossFit encourages poor form and doesn’t train your aerobic system. 2. Instead of yoga, start foam rolling to get the mobility required for long-distance running. Stretching restricted muscles create strains. 3. Cross-train with workouts that build your aerobic base and develop muscle endurance. LINKS MENTIONEDGet an Assessment With Jessica: https://www.runpainfreenow.com Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com | |||
| 23 Feb 2021 | 🎧 Martinus Evans: A Letter From The Back Of The Pack 🏃♀️ 🏃 | 00:33:18 | |
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. TIMESTAMPS2:40– 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 MENTIONEDGet an Assessment with Jessica: https://www.runpainfreenow.com. Connect with Martinus Evans: Blog and Podcast: 300 Pounds and Running Instagram: @300poundsandrunning | |||
| 06 Oct 2020 | 🎧 Do You Make These Run Cadence Mistakes 🏃♀️ | 00:18:06 | |
Do You Make These Run Cadence Mistakes Welcome to the RunPainFree Podcast. In this episode, Jessica discusses why training run cadence doesn't work. So if you want to learn how to run, without getting injured using run cadence, and have the proper running technique so you can #RUNPAINFREE, tune in now!
In this episode, you'll discover: Episode Title: "Why Run Cadence Doesn't Work Anymore."
About Jessica Marie Rose Leggio, whose accomplishments include:
More Information Learn more about how you can improve your results with Run Cadence with www.runpainfreebootcamp.com.
Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on Why training run cadence doesn't work, please share it with your friends using the social media buttons you see at the bottom of the post.
Thanks for listening!
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| 18 Aug 2020 | 🎧 Iron Deficiency in Athletes & Endurance Distance Runners | 00:15:02 | |
Episode: "Iron Deficiency in Athletes"
Welcome to the #RunPainFree Podcast.
In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview presentation with Dr. Elissa Rosen on The importance of Iron for athletes .
So if you want to know What Iron is, the role of it plays biologically, and its importance to endurance athletes, tune in now!
In this episode, you'll discover:
Episode Title: "Iron Deficiency In Athletes" * What is Iron. * Why we need it as humans. * Plants VS Animal iron - and do they equate * Low Iron, Anemia, Iron Deficient explained * Effects of Iron deficiency About Dr. Elissa Rosen Dr. Elissa Rosen is an expert in Iron Deficiency in Long Distance Runners whose accomplishments include:* *Elissa Rosen, MD, CEDS-S is a board certified Internal Medicine * *Assistant Medical Director of the ACUTE Center for Eating Disorders at Denver Health, a nationwide referral center * That provides medical stabilization for those with severe, life-threatening medical * Complications due to eating disorders. * *Dr. Rosen is one of a handful of internal medicine physicians in the country * With the designation of Certified Eating Disorder Specialist Supervisor (CEDS-S) given by * The International Association of Eating Disorder Professionals (IAEDP). As an avid outdoors * Enthusiast and runner herself, she has enjoyed working with athletes of all levels who may * Be struggling with disordered eating, eating disorders, or relative energy deficiency in * Sports (RED-S). * *Runner More InformationLearn more about how you can improve your results with Iron Deficiency in Long Distance Runners with www.marathontrainingsummit.com #RunPainFree Nutritional Program Thanks for Tuning In!Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below!
If you enjoyed this episode on The importance of Iron for Athletes, please share it with your friends by using the social media buttons you see at the bottom of the post. Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!"
And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.
Please leave a review right now
Thanks for listening! | |||
| 02 May 2020 | Plantar-Fasciitis Facts for Runners | 00:47:45 | |
The #RunPainFree Podcast
Episode: Plantar Fasciitis Facts For Runners
It is correctable. You do not have to deal with this for life.
In this episode, we discuss:
In this episode, we mentioned the following resources: | |||
| 02 Aug 2020 | 🎧 Dr. Jim Taylor Prelude: "Training Your Mind For Success As A Distance Runner" | 00:19:50 | |
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Show Notes-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Episode: "Training Your Mind For Success As A Distance Runner" Welcome to the #RunPainFree Podcast. In this episode, Jessica Leggio, COACH preludes her Marathon Training Summit interview with Dr. Jim Taylor where they discuss creating a psychological advantage in your run program. So if you want to Why you should avoid peak performance, using language to focus your mind on running, and How you identify with running so you can How to create psychological advantages over your competition or run peers, tune in now! In this episode, you'll discover:Episode Title: "Training Your Mind For Success As A Distance Runner"
Dr. Jim Taylor is an expert in marathon training whose accomplishments include:
Learn more about how you can improve your results with marathon training at marathontrainingsummit.com Marathon Training Links & Mentions From This Episode:
Thanks for Tuning In! Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! If you enjoyed this episode on creating a psychological advantage in your run program, please share www.RunPainFreePodcast.Com with your friends.Don't forget to subscribe to the show on iTunes to get automatic episode updates for our "#RunPainFree Podcast!" And, finally, please take a minute to leave us an honest review and rating on iTunes. They really help us out when it comes to the ranking of the show and I make it a point to read every single one of the reviews we get.Please leave a review right now.
Thanks for listening! | |||
| 04 Sep 2020 | 🎧 The 10 Commandments of Injury Prevention PT. 1 | 00:16:05 | |
In this episode, Jessica and I discuss The 10 Commandments of Injury Prevention.
So if you want to understand how injuries happen, identify red flags of injuries, and track your body's feedback so you can learn how to prevent injuries, tune in now!
In this episode, you'll discover:
Episode Title: "The 10 Commandments Of Injury Prevention PT. 1 " * 5 of the 10 * *Foam rolling *Coach Credentials * *Stability sneakers * *Speedwork * *Online program About Jessica Marie Rose LeggioJessica is an expert in Injury Prevention whose accomplishments include: * Lifelong athletes, study and 20+ years expertise in injuries * 80K hours and counting, in injury correction alone from olympian's to semi-pro to everyday runners * Product of our system * Been online since 2009 PRE IG (Oct. 2010), Facetime, video calls, even skype (Nov. 2015) * Just in case you are new to us, we aren't new to this More InformationLearn more about how you can improve your results with Injury Prevention with www.runpainfreeacademy.com Thanks so much for being with us this week. Have some feedback you'd like to share? Please leave a note in the comments section below! Thanks for listening! | |||
| 02 Mar 2021 | 🎧 How To Recover From An Injury And Progress Your 🏃♀️ (At The Same Time)! | 00:37:43 | |
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 lessonThe 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. TIMESTAMPS1:33 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
Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com
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| 19 Jul 2019 | How Sport Braces, Cortisone Shots & KT-Tape HURT Runners & Marathoners! | 00:36:52 | |
In this episode of the #RunPainFree Podcast, In this episode, we discuss:
By the way, if you really want to https://www.RunPainFreeNow.com/Free-Training | |||
| 29 Jun 2019 | How Your ”Workout” Is Hurting You As A Marathon Runner | 00:33:50 | |
How does working out hurt a runner? As soon as a runner feels pain the first thing they do is run to do strength training. And it’s the WORST thing any athlete or anyone in pain can do. You build that dysfunction you are operating on. Worse. You MUST address the movement pattern to stop the pain, or you build it stronger. Most trainers do not have injury education, it's not what they are there for so they don't have to know. BUT it's important that we all know our limits in the health profession. Many trainers send my clients to get them “fixed” and then back into training. That is a trainer that understands the difference. And the EGO is out of it. Muscles/workouts are EASY, #RunPainFree addresses the JOINT level, which dictates muscle. Loading a pattern solidifies that mechanic, and therefore the injury is stronger. When you bypass the joint and go after the muscle, you create more injuries. EGO has no place when it comes to injuries and people's bodies. Sadly, TOO many in this health industry have egos bigger than they admit. And This habit tends to hurt people.
Want more? If you really want to run without pain or discomfort, this Free Webinar lays it all out for you! Check it out here https://www.RunPainFreeNow.com/Free-Training | |||
| 04 Apr 2018 | The IT-Band: You Have Been Lied To | 00:19:44 | |
In this episode of the #RunPainFree Injury Recovery Show, you will discover why you've been lied to about your IT-band. Jessica Marie Rose Leggio from RunPainFreeNow.com breaks down how you have been led astray due to clever marketing.
https://www.RunPainFreeNow.Com/Free-Training
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| 18 Jan 2018 | The RunPainFree Beliefs, Programs, & Philosophy | 00:10:27 | |
The #RunPainFree Podcast Ep. #2,
It is important to understand the #RunPainFree Program, in order to know, there is nothing like it on this planet. Yeah, that is a big statement, because,... well, we do out of this world work.
The RunPainFree Beliefs, Programs, & Philosophy
People who are told never to run again, not to run the marathon they trained all year for, people with stress fractures that come to us a week off the marathon, that we get not only running but running by us in the marathon smiling. Someone in a boot, who stays in the boot while in correction, so we can work on what caused them to get into the boot in the first place. A person with one pain, but we find 15 other injuries that resulted in that pain that brought them to us. And yes, the basic IT Band, Runners’ Knee, Plantar Fasciitis, Knee Pain.. basic stuff we fix too, of course. All those are the result of something bigger, and we always go to the root, not the pain spot. | |||
| 20 Feb 2018 | The Ugly Truth About Your Ugly Running Sneakers | 00:28:36 | |
The #RunPainFree Podcast Ep. #3: In this episode of the RunPainFree Podcast, you will discover reasons why your running shoes could potentially be causing you plantar fasciitis, shin splints, and many other ailments that limit your ability to perform at your best on runs. Jessica Marie Rose Leggio from #RunPainFree Academy breaks down the repetitive influence your running shoes have on your body. Plantar-Fasciitis: The Ugly Truth About Your Ugly Running Shoes. Sneakers.
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| 29 Jun 2019 | Why Most Runners Hamstrings Are in Dysfunction | 00:39:44 | |
Why Most Runners Have Weak Dysfunctional Hamstrings Are your hamstrings doing the job of the glutes? Like many things, I have come to find out the ROOT of the cause for many runners hamstring injuries. The reason is, runners never build their glutes; they are trained to lift with the quad and keep the hamstring long. An example of this is why when you squat, and your foot turns out, is a sign your hip is off and not supported by mass, indicating bad form if your feet/foot turns out! Joint range compared to stability (muscle mass) has to be balanced, or you're at high risk for injury. This action is why a dancer's body is as dysfunctional mechanically as a human. A complete opposite example of this is a football player, a lot more mass compared to flexibility/range = high risk for injury. Runners are taught to PUMP (build) the hamstring, and build quads, even though the running community agrees the glutes are the most important, the lack of education here results in pushing the hammies to overfire disallows the glutes to fire, which then leads to the hamstrings not doing their job and taking on the responsibility of the glutes. Explore More: | |||
| 28 Jun 2019 | Why The Treadmill is a Dreadmill For Marathon Runners | 00:31:46 | |
Why running on a treadmill is hurting your body more than you know… Treadmills have a high rate of hamstrings injuries. Due to the shortening of the stride that the body does naturally due to the proprioceptors (the awareness of your surroundings and how much space you have) firing. Because you are on a belt, the legs naturally feel that and adjust, making your stride shorter. A shorter stride can mean: 1- Toe Striking 2- Lack of Hamstring Extension 3- No Glute Function 4- Quad Running 5- Overuse of Hamstring in a Dysfunctional Manner for Running 6- Hip Lock Up 7- Back Pain All of which results in hamstring injuries. Especially in Asics sneakers (based on 2 years of hamstring strain case studies findings revealing the majority of hamstring strains are women, on the treadmill and those in Asics.). Women strain the insertion up under the glute. Where Men straining at the middle of the hammy Furthermore, holding on while running is a recipe for a very serious hip injury, most commonly resulting in Torn Hip Labrums. Yes in the cold, the treadmill is a go-to, and this podcast addresses how to do it safely, keeping your stride open while using the right muscles (glutes) and extending the hamstrings. Explore More: | |||