#RunPainFree Podcast

NYC Marathon Recovery: What Happens After 26.2 Miles? You finished the New York City Marathon. Now what? Crossing the finish line is an incredible accomplishment, but what you do after those 26.2 miles matters just as much as the training that got you there. In this episode of the RunPainFreePodcast.com, Coach Jessica breaks down the often-overlooked challenges of post-marathon recovery, including fueling, hydration, running mechanics, and the consequences of abruptly dropping your training routine. Whether you're experiencing hip pain, foot discomfort, heavy legs, fatigue, or preparing for another race, this conversation will help you look more closely at what your body is telling you. In This Episode, You'll Learn: The Post-Marathon Drop-Off: Why Coach Jessica cautions against abruptly abandoning your running routine after months of endurance training. Fueling and Recovery: The role of carbohydrates, glycogen, protein, and hydration in supporting your body's recovery. Running Pain and Injury Patterns: Why hip pain, foot pain, and recurring discomfort deserve attention beyond the location where symptoms appear. NYC Marathon Course Mechanics: How bridges, hills, crowded streets, and changes in stride mechanics challenge runners over 26.2 miles. Foam Rolling and Movement: Coach Jessica's approach to muscle recovery, mobility, and addressing movement restrictions. Preparing for Your Next Race: What to consider if you're continuing your racing season with another marathon or distance event. Long-Term Running Health: Why understanding your movement patterns and individual conditioning needs matters beyond race day. The Biggest Takeaway Running is feedback. Pay attention to what your body is telling you. Your marathon experience offers valuable information about your conditioning, fueling, movement mechanics, and recovery needs. The goal isn't simply to finish a marathon. It's to understand how your body responds so you can make better decisions about your health, training, and future races. Experiencing Running Pain? If you're dealing with recurring injuries, post-marathon discomfort, or movement issues you haven't been able to resolve, the Run Pain Free team offers individualized consultations focused on running mechanics and conditioning. Apply for a consultation: https://www.RunPainFreeNow.com Join the Conversation Did you run the NYC Marathon? What are you experiencing after the race: hip pain, foot pain, fatigue, muscle soreness, or something else? Leave a comment and let us know. Coach Jessica may explore your questions in a future episode. Subscribe to the RunPainFreePodcast.com for more discussions on injury correction, athletic conditioning, running mechanics, marathon training, and running performance.

The NYC Marathon is almost here. Are you planning your pace, or protecting your ability to run again? In this solo episode of the #RunPainFree Podcast, Coach Jessica explains her approach to aches, pain, and injury; why she emphasizes full-body release rather than generic symptom-specific fixes; and why she wants runners to stop copying advice that may not fit their bodies. She also shares her pre-race food preferences, including sweet potatoes, potatoes, brown rice, quinoa, and fruit, plus the water-with-lemon, coconut-water, and pickle routine she teaches. From the opening Verrazzano Bridge to Brooklyn crowding, the 59th Street Bridge, hills, race corrals, and the final miles, Coach Jessica walks you through her course strategy and her reasons for taking the finish-time pressure off. IN THIS EPISODE • Why aches, discomfort, pain, and injury are not identical in Coach Jessica's approach • Foam rolling, fascia, and why she prioritizes full-body release • Why your friend's running plan is not necessarily your plan • Her sweet-potato-first fueling strategy and pre-race hydration routine • How to approach Brooklyn's crowded early miles and the bridges • Why she would rather see an injured or unprepared athlete defer or leave the course than force a finish • What to do in the corral before the race begins LISTEN, WATCH & WORK WITH COACH JESSICA Consultation for your current pain or injury. Education and our community Coach Jessica's Instagram: follow for the visual demonstrations and marathon footage referenced during the episode. BUSINESS INQUIRIES & SPONSORSHIPS [email protected] Follow the #RunPainFree Podcast™ and share this episode with someone preparing for the New York City Marathon.

If you woke up shuffling to the coffee machine after a “great” run in your favorite carbon-plated shoes, this episode is your intervention. Coach Jessica Marie Rose Leggio laced up the Nike Vaporfly 4 so you wouldn’t have to. And what she felt wasn’t “performance.” It was a lie wrapped in tech, sold by marketing, reinforced by your run group, and echoed in your algorithm. What you’ll hear isn’t another highlight reel from a pro runner or a hype video disguised as a review. It’s a biomechanical breakdown from the injury expert who built an entire corrective system on her own broken body, then spent two decades rebuilding thousands more. Because here’s the truth no one else is saying: Your shoe isn’t just a shoe. It’s a decision. To heal or to band-aid. To feel or to numb. To learn or to follow. If you’ve ever felt pressure to wear what everyone else is wearing… If you’ve ever feared switching shoes might make things worse… If you’ve ever wondered why you’re doing “everything right” and still getting hurt… This is for you. No rankings. No fluff. No savior sneakers. Just a hard reset on your identity as a runner and the signals your body has been trying to send you every time you untie your laces. 🎧 Listen first. Then watch the latest Root Cause docuseries episode to see what words can’t capture, how Coach Jessica’s entire stride transforms between the Nike Vaporfly 4 and the Nike Free 5.0. No filters. Just biomechanics in motion. Links and resources 🎥 Watch the Root Cause docuseries The Root Cause Youtube 🧪 Test your own shoes Revisit Episode 1 of the docuseries for Jessica’s simple bend test, then check every pair in your closet as instructed in the show. 📲 Connect with Coach Jessica RunPainFreeNow.com 📝 Apply for a #RunPainFree Consultation if you want help decoding what your body is telling you

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

Episode Summary: In this episode, Coach Jessica dives deep into the often misunderstood and misdiagnosed condition known as runner's knee. She debunks common myths, explains why knee pain is rarely about the knee itself, and shares insights on addressing the root causes of the pain. This episode is a must-listen for anyone told that knee pain is chronic and unfixable. Key Points: Introduction: Dispelling the myth that "runner's knee" is chronic and unfixable. Understanding the Pain: Why knee pain is rarely about the knee itself. Common Misconceptions: How braces, stability sneakers, and shots can make things worse. Biomechanics: The importance of understanding how your entire body moves. Personal Stories: Real-life examples of runners who overcame knee pain by addressing the root cause. Practical Advice: Steps you can take today to start addressing knee pain. Timestamps: [00:00] - Introduction and myth-busting. [03:45] - Deep dive into the causes of "runner's knee." [10:30] - The dangers of braces, stability sneakers, and shots. [17:00] - Real stories: How addressing biomechanics resolved knee pain. [23:45] - Practical advice and next steps for listeners. Resources Mentioned: RunPainFreeNow.com RunPainFreeAcademy.com RunPainFreeRabbitHole.com 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!

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.

Welcome to #RunPainFree Podcast, where we delve into the essential aspects of injury prevention and optimal performance for runners. In this milestone 100th episode, host Jessica Marie Rose Leggio explores the critical role of heart training in ensuring longevity and enjoyment in your running journey.   🔹 In This Episode: Unveiling the importance of heart training for runners, shedding light on its often overlooked significance. Exploring real-life examples, such as Becki's journey, to understand the impact of heart health on endurance athletes. Addressing misconceptions and educating listeners on the complexities of heart health and its correlation with running performance. Discussing the dangers of pushing pace and the potential consequences of ignoring proper heart training techniques. Offering actionable insights and strategies for incorporating heart training into your running regimen for sustainable results.   🔹 Why Tune In: Gain invaluable insights into the often misunderstood realm of heart training and its profound impact on your running journey. Learn from real-life examples and expert advice to avoid common pitfalls and maximize your potential as a runner. Discover practical strategies and techniques to prioritize heart health, prevent injuries, and unlock your true running potential.   🔹 Connect & Discover: Join the community of passionate runners at RunPainFreeNow.com to access exclusive resources, expert guidance, and ongoing support for your running endeavors. Explore further insights and resources at RunPainFreeAcademy.com to elevate your understanding and performance.   Remember: As you lace up for your next run, remember: pushing the pace isn't always the path to progress. Understanding your heart's capacity and respecting its limits can safeguard against long-term damage and keep you running strong for years to come. Prioritize heart health alongside your physical training regimen to unlock your true running potential while ensuring longevity in the sport you love. Keep running strong, and stay tuned for more insights and inspiration on #RunPainFree Podcast. Tune in for more episodes filled with expert advice and transformative stories!

Join Jessica Marie Rose Leggio for a riveting episode of the #RunPainFree Podcast, where we delve into the widespread misconceptions about runner injuries, focusing on the often misunderstood condition of plantar fasciitis. 🔹 In This Episode: We are unraveling the complexities of plantar fasciitis, a common ailment among runners and sedentary individuals alike. We are exploring the roots of runner injuries, debunking the myth that they are solely caused by running. Highlighting Babette's journey as a busy professional and mother as she navigates through the challenges of plantar fasciitis. Examining the detrimental impact of stability sneakers and the misleading advice surrounding them. Understanding the interconnectedness of our body, learning that foot pain like plantar fasciitis often originates from issues in the hip or spine. Recognizing the importance of proper footwear and avoiding the pitfalls of marketing tactics in the sneaker industry. 🔹 Why Tune In: Get insights from Jessica's three decades of experience treating plantar fasciitis and other runner injuries. Learn how misinformation and quick fixes can exacerbate conditions like plantar fasciitis. Discover the significance of a holistic understanding of body mechanics in treating and preventing injuries. 🔹 Connect & Discover: The #RunPainFree Podcast is not just a source of information; it's a gateway to transforming your running experience and overall health. Hosted by Jessica Marie Rose Leggio, a sports biomechanics, athletic injury correction, and conditioning expert, this podcast is where misinformation is dismantled and replaced with scientific, experience-based insights. As a listener, you're invited to join a community that goes beyond the surface-level advice commonly found online or in stores. Whether you're a seasoned runner or just starting, the insights and stories shared here are invaluable in ensuring a healthy, enjoyable running experience. Remember: RunPainFreeNow.com is your first step to a pain-free running journey, you will not only debunk common myths about running injuries but also gain a deeper understanding of your body. RunPainFreeAcademy.com offers a unique blend of professional expertise, real-life stories, and practical advice for anyone looking to improve their running experience, prevent injuries, and enhance their overall performance. Tune in for more episodes filled with expert advice and transformative stories!

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: We are examining the shift in fitness culture influenced by social media over the past decade. Addressing the risks associated with misinformation about running injuries and methods. Dissecting the truth behind shin splints, clarifying widespread fallacies. Understanding the integral relationship between shin issues and broader physiological concerns like hip and spine health. The influence of footwear and external suggestions on your running journey. The significance of mastering body mechanics for a safer and more effective run. 🔹 Why Tune In: Access expert viewpoints on common running injuries and their solutions. Learn how to sift through social media noise and find valuable running advice. Appreciate the need for professional expertise in sports biomechanics for injury prevention. 🔹 Connect & Discover: Calling all runners! Want to kiss those aches goodbye? Make a beeline for RunPainFreeNow.com – your first step to a pain-free running journey, tailored just for you. And here's the inside scoop: Jessica's cooking up some magic in her private training at RunPainFreeAcademy.com. You won't want to miss this! Remember: Running is more than a physical activity; it's a path to self-awareness and mastery. Embrace the authentic spirit of running with us beyond social media distractions. Keep tuning in for episodes filled with expert insights!

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