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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 ATP ATP 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 t

#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 Rule If 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

Secrets of a Healthy Hip Thank you for listening to #RunPainFree Podcast. 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. Importance of the Glutes The first secret of having a healthy hip is to understand the importance of your glutes, as it fires the hip to function. As for Coach Jessica who experienced hip pain herself, anybody who comes for her who is feeling hip pain will be placed on the “severe list.” “When you have hip dysfunction, you don’t feel your hips. You feel it in your lower legs. So things like Plantar Fasciitis, Achilles Tendonitis, foot pain, calf problems, sheen splints—those are all signs that your hips are actually not health

The #RunPainFree Podcast Episode: Plantar Fasciitis Facts For Runners It is correctable. You do not have to deal with this for life.  If you are a new listener to The #RunPainFree Podcast, we would love to hear from you.  Please email us at admin@runpainfreenow.com and let us know how we can help you today! In this episode, we discuss: What is Plantar Fasciitis?  How do you get Plantar Fasciitis? The external factors that create plantar-fasciitis, The movement pattern of biomechanics that becomes restricted How external devices & gadgets (stability sneakers, tape, braces, shots) increase your risk of getting PF … Why those devices never help them.  How easy it is to solidify your injury with muscle mass.  Why are orthotics bad for plantar-fasciitis?  How stability sneakers can cause plantar fasciitis?  How do you get rid of PF?  Join the Conversation Our favorite part of recording a live podcast each week is participating in the great conversations that happen on our live chat, on social med

The #RunPainFree Podcast Episode: Marathoners! Why Speed Work Leads to Injury... Title. ...And other NO NO’s for long-distance runners If you are a new listener to The #RunPainFree Podcast, we would love to hear from you.  Please email us at admin@runpainfreenow.com and let us know how we can help you today! In this episode, we discuss: What is speed work?  Why is it used? What is sports-specific training? And how does it apply to long-distance running  What is the difference between Track & Field and Long Distance Running?  What does the science of Speed Work break down in terms of athletic conditioning?   How does Speed Work translate to a long-distance runner, muscularly? How does Speed Work create injuries in long-distance runners Toe striking vs Heel striking NEXT podcast!  Follow our Podcast The #RunPainFree Podcast - www.runpainfreepodcast.com Follow our Host @RunPainFree_Academy @RunPainFree fb.com/runpainfreenow Join the Conversation Our favorite part of recording a live podcast

The #RunPainFree Podcast   Episode: The Boot  Title: Foot Fractures & The Boot  Subtitle: Tales of the Recovery Boot If you are a new listener to The #RunPainFree Podcast, we would love to hear from you.  Please email us at admin@runpainfreenow.com and let us know how we can help you today! In this episode, we discuss: What is a boot for, particularly the lower leg boot? Why a runner would be told to use it What injuries are more likely to require getting put into a boot. There are certain injuries that are automatic for boot use.  (ie. Achilles sever)  What happens to your body, when you are in a boot specifically your gate, back, hips and other injuries Why wouldn't you wear a boot, and why a boot can make matters worse. Injuries that are not wearing a boot may be ideal. (ie. ankle sprains, neuromas) Injuries or imbalances created by wearing a boot. What are they and how they come to be. What this report all means for a runner long term.  Join the Conversation Our favorite part of recor

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! If you are a new listener to The #RunPainFree Podcast, we would love to hear from you.  Please email us at admin@runpainfreenow.com and let us know how we can help you today! In this episode, we discuss: What does it mean when a doctor says you have runners knee? Decoded The IT Band Pattern and movement pattern, and its cause and effect on your body’s mechanics  What is actually happening in your body  when “runners knee” is what you are told you have Correction for this pain you have is 100% applicable  What to foam roll, and how foam rolling or lack thereof affects this  What to expect if you do not correct it  Explore these Resources In this episode, we mentioned the following resources: www.runpainfreeacademy.com

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: Who are we talking about, that lives in pain every day - is it you?  What does it mean to live in pain every day? What does a person deal with on a daily basis? The constant internal compromise and trade-offs you have to do all day just to get through the day Tradeoffs of regular daily things your peers don't understand, so you hide it to not be judged.  Being judged by your peers, how to mitigate that AND how to STOP judging your peers.  The emotional aspect and effect on living in pain all day every day, the long term effects physically, emotionally and mentally Honesty, with yourself and with others  How to combat the emotional aspect of living in pain is feeling better, not just thinking your way to it… but actively doing something to feel encouraged to continue  Why feeling pain is how you will understan

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) 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: The fact that it is ignored that its called SHOES and not “sneakers”  The injury cycle of stability sneakers  The movement of stability sneakers How stability sneakers have created false beliefs in the running community that creates injuries  Join the Conversation 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: What brand of stability shoes do you run in and why? Explore t

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: What is the IT-Band? What does ITB Syndrome mean? Syndrome stands for “I have no idea how to fix you…and refuse to refer to someone who can”... How it's the root of all biomechanics dysfunction or function. Why it keeps happening - why is the knee the most related to it ITBS  How to get rid of it! Join the Conversation 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: www.runpainfreeacademy.com

The #RunPainFree Podcast Episode: Sciatica - Pain in the Butt In this episode of The #RunPainFree Podcast, If you are a new listener to #RunPainFree Podcast, we would love to hear from you.  Please send us an email let us know how we can help you today! In this episode, we discuss: What it means to have classic sciatica versus various forms of sciatica Why you feel sciatica in your lower body from hips to your toes  How you get it - sacrum issue “SI JOINT” How Hip dysfunction contributes to sciatica Why you continue to get sciatica pain  How to get rid of sciatica Join the Conversation 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 currently suffering from sciatica? Comment below and share your story or experience... Explore these Resources In this episode, we mentioned the following resources: www.runpainfreeacademy.com

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: The use of the psoas What movements the psoas is responsible for... Back pain while running Hip flexor pain Hamstring strains  Speed and Pick up  Follow our Podcast The #RunPainFree Podcast - www.runpainfreepodcast.com Follow our Host @RunPainFree_Academy @RunPainFree fb.com/runpainfreenow Join the Conversation 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: Why is the Psoas muscle important for runners? Explore these Resources In this episode, we mentioned the following resources: www.runpainfreeacademy.com

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: How to address ankle pain when you’re running, post-run, or in general and how to address it. What does it mean if your ankle hurts when you run? What causes ankle pain while running? How do you stop ankles from hurting when you run? Is running bad for your ankles? How do you get rid of ankle pain? Join the Conversation 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 Resources In this episode, we mentioned the following res

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.  If you are a new listener to The #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: Correction - what actually is it and why do all professional athletes and runners utilize biomechanics experts.  #RunPainFree Academy Launch Running Injuries Master Class. It centers on the theory behind injuries… And a practical step by step guide on how to address (identify) injuries and correct or prevent them. Join the Conversation 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: What is your course of action when you becom

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: The Origin Story of #RunPainFree Academy… where did the academy come from? We work with people one on one in NYC...But what about people all around the world? For over a decade we’ve worked with select people internationally. The academy launches Feb 1, 2019 What courses are in the #RunPainFree Academy (foam rolling secrets, Master Classes: Plantar Fasciitis, Top 10 most common running injuries)  Look out for an upcoming webinar on the #RunPainFree Academy Totally new to #runpainfree? The best way to indoctrinate yourself is to Sign up on RunPainFreeAcademy.Com for our starter kit and to be notified when our newest w

In this episode of the #RunPainFree Podcast,  If you are a new listener to the #RunPainFree Podcast, we would love to hear from you.  Please visit our Contact Page and let us know how we can help you today! In this episode, we discuss: Braces - The human body is meant to move freely. Learn how braces lock up your joints preventing you from moving freely. Runners wear braces to alleviate pain, but braces do not protect a runner from injury. In fact, it leads to more serious problems. Shots - Cortisone can cause joint and cartilage damage when it is used for prolonged periods. It can also lead to tendon rupture as it weakens the body to dissipate pain. Discover how the pain is simply a result of the real problem, and why shooting the pain spot with cortisone actually deconditions your muscles, and creates new injuries.  KT Tape - Has had a class-action lawsuit against them for false claims of preventing or fixing injuries, and the federal government WON, for a reason. We discuss the myth and misconception

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.  Training is not conditioning.  Muscles/workouts are EASY, #RunPainFree address 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 peoples body. Sadly, TOO man

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 in high risk for injury. This action is why a dancer's body is 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

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. 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

 In this episode of the RunPainFree Podcast, 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. The full root of the IT band Its job is to restrict. It dictates the entire mobility of a run. restriction vs tightness  Range of motion vs stretching Why foam rolling is imperative  https://www.runpainfreeacademy.com