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

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

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

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

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.

KEY LEARNING POINTS

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 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 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

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. 

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 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! 

01:12 Here's where your IT Band is…

03:32 Do you even foam roll? 

10:14 The Importance of runner's torque

12:41 Your IT band is crucial for your power as a runner

14:17 The connection between your IT Band and your hips

20:00 Knee pain and your IT band

24:47 Take away lesson

·     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!

#RunPainFree Bootcamp: RunPainFreeNow.Com/Free-Training

Keep running and keep learning!

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. 

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.  

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. 

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 

• Aim to achieve five 90 minute cycles a day instead of 8 hours per night

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!

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. 

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. 

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.

01:18 – Intro

02:27 – Why you should avoid knee braces

5:08 – So what's the root cause? Let me guess, my hips? 

08:40 – So, Why do I only have knee pain after running?

10:50 – Am I dysfunctional? 

17:41 – But all the runners I know have some pain from running?

20:15 – How do I figure out what's going on?

21:50 – Takeaway lesson 

–     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

Get an Assessment With Jessica: RunPainFreeNow.Com/Free-Training

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!

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. 

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

1. Do the reading and learn what is going on with your body. Get a professional if you can't figure it out.

Resources & Programs To Run Injury-Free: RunPainFreeNow.Com/Free-Training

Keep running and keep learning!