#RunPainFree Podcast

You’re on here because you’re in pain.You don’t think you’re ever going to get fixed.You probably call yourself “broken” more than you realize, and you also more than likely think that’s normal. That is all hogwash. For decades, a belief system has been built that “running is a part of pain,” and it gets validated every time you wake up, put your feet on the ground, feel last night’s run, and someone tells you, “That’s just running. Get this sneaker, you won’t feel that pain.” In this episode, I start pulling that entire belief system apart. I talk to you as a Sports Biomechanics, Athletic Injury Correction and Conditioning expert, and as someone whose entire program was built on my own injured body after getting hit by a truck. My body is my science book. I’m a corrected person, which means I’m a prevented runner. My body screams the moment a sneaker forces me into dysfunction… and whether you realize it or not, yours is doing the same thing. What We Dig Into (Without Spoiling It) Why you’ve been giving your sneakers all the credit, but never any blame How innocent conversations about “what shoes to buy” quietly turn into injury-causing ideology Why simply changing into the “hot new carbon plate” and feeling less pain should actually alarm you How the running community’s “pain is part of running” culture teaches you to mask feedback instead of listen to it Why I call your sneakers your apparatus as a runner, just like a racket, a bat, or a golf club is for other sports The moment in our new docuseries where you see my body react in real time to what’s on my feet I’m not here to sugarcoat anything. I’m here so you can still run 20–30 years from now. Why You Need to Listen + Watch If you’ve: Swapped shoes and thought, “Wow, this fixed my pain” Woken up the next day with a new pain somewhere else and never connected the dots Been told by well-meaning friends, co-workers, or the internet that pain is just “part of being a runner” …then you need to hear this episode and see the visuals that go with it. I’ve taken everything you’ve been hearing on this podcast for years and expanded it into a full docuseries, where I show you, with my body, what’s really happening when a sneaker is allowed to control your movement. Links & Resources 🎬 Watch the companion docuseries episode here 🌐 Apply for a 1:1 Run Pain Free consult: RunPainFreeNow.com Watch The Root Cause Docuseries on Youtube 💬 Comment and tell us what you feel when you do the simple foot test from the episode

Discover the truth behind building bone density and why weightlifting alone isn't the answer. Join us as we delve into functional fitness and debunk common myths on the #RunPainFree Podcast. 🔹 In This Episode: Debunking the misconception that weightlifting is the sole solution for bone density. Understanding Dana and Latricia's unique health journey and the risks they faced. The consequences of blindly following workout advice without considering individual needs. Exploring the connection between dysfunctional movement and injury. Why seeking personalized guidance is crucial for long-term health and mobility. 🔹 Why Tune In: Gain insights into the real factors influencing bone health beyond conventional wisdom. Learn how to avoid the pitfalls of generic workout advice and tailor your fitness routine to your body's needs. Discover actionable strategies to improve functional movement and protect against injury. 🔹 Connect & Discover: Join our community at https://www.RunPainFreeNow.com to access exclusive resources and personalized consultations. Take control of your fitness journey and unlock the secrets to pain-free, functional movement at https://www.RunPainFreeAcademy.com. Listen and stay tuned to https://www.RunPainFreePodcast.com for more helpful insights. Remember: Understand your body's needs and movement patterns to effectively build functional muscle and bone density. Visit https://www.RunPainFreeNow.com to uncover the truth about fitness and bone health.

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 Https://www.runpainfreeacademy.com Https://www.runpainfreenow.com/books

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.

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

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. TIMESTAMPS01:00 – Distance running is a sport 03:26 – Your back story matters06:43 – Running is a basic human movement08:43 – Don't overthink it, just run15-22 – Is your Run Coach specialized in long-distance running? 19:13 – The importance of entire foot function28:59 – 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

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. Sports Biomechanics Expert publishes simple strategies to run without pain or discomfort MOST billion-dollar shoe companies don't want you to know...

Welcome to the #RunPainFree Podcast! In today's episode, Coach Jessica Marie Rose Leggio speaks with leading elite sport sleep coach Nick Littlehales. It sounds like a unique professional title, well, that's because he invented it! Nick's career spans over 20 years. He has been a true innovator in bridging the divide between sleep science and creating actionable steps that athletes can implement to improve their rest and recovery. He is also the author of the international bestselling book "Sleep: The Myth of 8 hours, the Power of Naps, and the New Plan to Recharge Your Body and Mind." In this episode, he shares his knowledge and techniques underpinning his R90 Technique to increase your rest and performance. If you have been basing your recovery on the adage of getting eight hours every night, this episode is going to give you something to sleep on. Step 1: Circadian rhythms The first thing you need to do to improve your sleep is developing your understanding of circadian rhythms. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. Like animals and plants, we humans (yes, it turns out we are animals after all!) also respond to changes in daylight. Our melatonin increases in darkness and is suppressed in daylight, whereas serotonin rises during the daytime. Melatonin is most known for its role as a sleep hormone, and serotonin is the "feel good" hormone. So, in the world of COVID lockdowns, make sure you get outdoors every day; it will do more for you than slamming another coffee. In the evening, getting off your phone and computer and avoiding blue light will help you sleep. Take away lesson. Sleep should be considered an intrinsic part of the way you approach running. Running is intensive, and as you ramp up miles, you also need to ramp up your recovery. Performance gains won't just occur as a result of pushing harder during your training. A massive chunk of your performance relates to the way you approach to sleep and recovery. Particularly for our marathoners, if you have done a long run on the weekend, factor in having a nap afterward; you've earned it. TIMESTAMPS 00:32 ­– Introduction and biography 02:37 ­– Nick's unlikely career journey 16:09 – How Nick developed the R90 sleep technique 19:17 – Five 90 minute cycles vs. 8 hours sleep per day 22:21 – Circadian rhythms and chronotypes 25:34 – Shortcomings of sleep products KEY LEARNING POINTS Aim to achieve five 90 minute cycles a day instead of 8 hours per night Napping has a powerful effect on your recovery, memory, performance, and overall mood Develop pre and post-sleep routines Optimize your sleeping environment by eliminating bright light LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Resources & Programs To Run Injury-Free: https://www.runpainfreeacademy.com #RunPainFree Bootcamp: https://www.runpainfreebootcamp.com/ Get a copy of Nick Littlehale's book, Sleep: The Myth of 8 hours the power of Naps and the New Plan to Recharge Your Body and Mind: https://www.sportsleepcoach.com/collections/sleep-by-nick-littlehales/products/sleep-by-nick-littlehales. Keep running and keep dreaming!

Today's show is about How To Overcome Your Fear Of Getting Injured, and if you want to know more about recovering from an injury, this Free Webinar, Presented By Jessica Marie Rose Leggio, is exactly what you're looking for! You can check it out here: https://www.RunPainFreeNow.com/Free-Training In this episode, Coach Jessica Marie Rose Leggio gives you a how-to guide on trusting your body again after getting injured. She serves it up the only way she knows how, with tough love. Enjoy! Take away lesson Start shredding all those external band-aid fixes and start working on you. If you are running in fear of being injured again, then lean on the word trust. Trust your body. Don't feed it junk; feed it knowledge, and it will respond to its nourishment like a flower in full bloom. Ok, we ain't that cheesy at #RunPainFree. Also, get your butt foam rolling, get conditioning, and learn how your body works. Otherwise, you are going to be in the weeds for a while. TIMESTAMPS: 06:55 – Pain is feedback 11:30 – Losing trust in your body 16:17­ – Foam roll and listen to your body 27:36 – Take away lesson KEY LEARNING POINTS Do the reading and learn what is going on with your body. Get a professional if you can't figure it out. Start adding conditioning and injury correction work into your training regime. Stop, drop and foam roll! MENTIONED LINKS Resources & Programs To Run Injury-Free: RunPainFreeNow.Com/Free-Training Keep running and keep learning!

The mental health benefits of running are numerous, yet talking directly about depression is often pushed to the side in running circles. Get an Assessment With Jessica: https://www.runpainfreenow.com. But that's not how #RunPainFree rolls. In today's episode, Coach Jessica Marie Rose Leggio shines a spotlight on award-winning author Nita Sweeney. She shares her intimate story on how depression affected her and how running brought her to a better place. Nita's story is harrowing, authentic, relatable, and we hope everyone out there can glean a lesson or two from Nita's words of wisdom. TIMESTAMPS: 01:00 – Intro and Lisa's biography 02:51 – Nita's running story 11:53 – Realizing it was more than negative self-talk 14:13 – Tools to discourage negative voices 17:09 – Depressed naps vs. runners' naps 22:53: Importance of having supporters KEY LEARNING POINTS Running can be transformative for your mental health Baby steps are all it takes to reap the benefits of running Social support is hugely beneficial for running and mental health Journaling positive affirmations can transform your self-talk LINKS MENTIONED Get an Assessment With Jessica: https://www.runpainfreenow.com. Get a copy of Nita Sweeney's Book, Depression Hates a Moving Target: https://nitasweeney.com/. Take care of yourself and keep running!

In today's episode, Coach Jessica Marie Rose Leggio aims at a rampant misconception in the running world. But first, if you're disappointed by the fact that pain has stopped you for months from the activities you enjoy the most, then this Free Webinar, Presented By Jessica Marie Rose Leggio, is the perfect solution to your problem! Grab it here: https://www.RunPainFreeNow.com/Free-Training Despite what you may have heard on your group run, running more miles isn't going to make you a Boston qualifier. Sorry to burst your bubble, but #RunPainFree ain't a religion; it's a science – and there is so much more to consider. I run all the time but "tank" on race day. When you're running seven days a week, you are running yourself out. If you just had an epiphany of how your injury came on straight after you did your highest mileage week – boom! There you go, there's your proof! You need to build an objective baseline and foundation before you start chasing lofting race goals. Take away lesson Simply logging miles will only get you so far before an injury flare-up. Reassess how you're working out. Are you doing functional training? Are you training for your sport? Or are you just using your sport as the workout? Hit up our back catalog of podcasts and apply the lessons on conditioning for running Ditch your stability sneakers Sign up for free for the #RunPainFree Bootcamp and learn the fundamentals of running Get bespoke guidance at the #RunPainFree Academy Bottom line: If running is what you love to do, respect the sport and start doing the conditioning workouts! TIMESTAMPS 1:35 The difference between a workout and the sport 6:16 What to look for in a qualified trainer 12:05 Why just clocking miles is the highway to injury 26:53 Why you tank on race day. 30:05 Takeaway lesson KEY LEARNING POINTS Using running as your workout increases your chance of injury as you haven't built your foundation for functional movement Start adding athletic conditioning into your training regime Introduce mobility exercises, mainly focusing on your hips if you are an office worker LINKS MENTIONED #RunPainFree Webinar Training Keep running and keep conditioning!

In today's episode, Coach Jessica Marie Rose Leggio talks you through what you need to know so you can get out running with your kids in the stroller. Get an Assessment With Jessica: https://www.runpainfreenow.com. This topic comes from one of our team members who wanted to get Jessica's 411 on the subject. We know many mommas and poppas are finding it hard to find time currently, so this one is for you! Should I run with a stroller? As always, there are a few things you will need to consider to stay injury-free. #1 thing to look for in a jogging stroller. # RunPainFree's common sense PSA: if you are on cobblestone streets, on a jacked-up road, or going down a hill – use your gorilla grip on the stroller! Take away lesson Running with a stroller is an exceptional tool for parents. You'll find you have more opportunities in the day to run, and your kids will love it. If you've been thinking about running with a stroller, make sure you run behind it with an open gate. Keep both hands on the stroller, but play with tapping it in front of you. Other than that, get out there and enjoy running with your kids! Practical tips · Initially start slow, small, and close to home · In cool weather, pack something warm for yourself for the unplanned stops · Don't forget to pack extra food for your kids TIMESTAMPS 1:00 ­– Should you run with a stroller? 2:01 – What to look for in a running stroller 5:34 – Running one-handed 7:25 ­ – Switching hands ­ 9:29 – The role of proprioceptors 10:24 – Strength problems 16:24 ­­– You still need to swing your arms KEY LEARNING POINTS · Make sure you can open up your stride with your stroller · Don't hold on with one hand · Try out different stroller models and find one that works for you · Plan your routes to avoid traffic and uneven pavement. Parks are ideal. LINKS MENTIONED Resources & Programs To Run Injury-Free: https://www.RunPainFreeNow.com/Free-Training Keep running and keep learning! Jessica Marie Rose Leggio