You can order Dr. Leo's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. 

Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.

In this episode of the MindBodyMarathon podcast, host Dr. Leo Running Specialist and his wife Samua discuss race preparation and performance. The conversation highlights the importance of proper training, goal setting, and adjusting expectations based on life circumstances that affect preparation. 

The hosts emphasize the significance of evaluating various factors before a race, such as training adequacy, injury, and sleep. They stress that it’s better to set realistic goals rather than risk disappointment, encouraging a mindset focused on personal achievement rather than competition. The discussion also touches on the psychological benefits of running, including clarity of thought and emotional processing.

Additionally, the podcast covers practical tips for race day, particularly regarding carbohydrate loading. They clarify misconceptions about the timing of carb loading, suggesting that the most crucial days are two to five days prior to the race, rather than the night before. This is essential for races lasting over 90 minutes, as proper nutrition is key to performance. Overall, the episode encourages a balanced approach to racing, highlighting the joy of participation and personal growth through running.

In this discussion, the hosts emphasize key aspects of race preparation, particularly around nutrition and hydration strategies. They clarify the timing of carbohydrate loading, stating that the last major meal should be the morning before the race, with the actual carb loading occurring a few days earlier, rather than the night before. They advise against consuming heavy carbs the night before a race, noting that it may not provide the intended benefits and could lead to gastrointestinal issues during the race.

The conversation also highlights the importance of familiarizing oneself with race-day nutrition, such as gels or sports drinks, and sticking to what has been tested during training to avoid stomach problems. A personal anecdote is shared about the negative effects of switching to Gatorade on race day, illustrating the importance of consistency in hydration strategies.

Additionally, the hosts recommend developing a pre-race ritual to minimize stress, such as laying out race gear the night before and ensuring all logistics are planned, including the location of the starting line. They stress the importance of hydration, particularly the necessity of incorporating electrolytes rather than just drinking water, as well as the role of proper sodium levels to prevent water toxicity.

In this discussion, the hosts share insights on race preparation focusing on sleep, hydration, and mental strategies. Key points include:

1. Caffeine and Alcohol: While coffee and caffeine are fine leading up to the race, it's advisable to abstain from alcohol for most of the week. However, having a small drink the night before can help calm nerves if needed.

2. Importance of Sleep: The most crucial nights for sleep are two to three days before the race, with Friday night being the most critical. It's acceptable to have a restless night before the race if you're stressed, as long as you’ve rested well in the days prior.

3. Visualization: The hosts emphasize the power of visualization in preparing for a race. They share anecdotes and insights on how mental rehearsal can significantly enhance performance, suggesting that runners should visualize their races well in advance.

4. Hydration Strategies: The conversation highlights the importance of hydration, specifically recommending electrolytes over sugary drinks like Gatorade. The hosts share personal experiences with different hydration methods, finding that salt pills worked better for them during races.

5. Pre-Race Routines: The hosts discuss personal pre-race routines, including sauna use and ice baths. They mention that while ice baths work well for some, they might not be suitable for everyone, especially those with certain injuries.

6. Flexibility in Routine: Finally, they advise that while it’s important to have a routine, flexibility is key, especially if dealing with nerves or unexpected situations leading up to race day.

Overall, the discussion emphasizes a balanced approach to preparation that includes physical, mental, and logistical considerations to optimize race day performance.

The discussion emphasizes the importance of individualized race preparation rituals, especially concerning mobilization techniques like stretching and foam rolling. It advises against introducing new stretches or foam rolling techniques right before a race to avoid injury or flare-ups. Foam rolling is preferred as it effectively mobilizes fascia and tissues without causing undue stress.

The conversation also touches on the timing of massages, suggesting they should not be scheduled the day before a race unless the runner is very familiar with the therapist. Treatments are more acceptable two to three days prior, allowing time for recovery. Sleep patterns leading up to a race are addressed, with advice to maintain regular sleep schedules rather than drastically altering them before race day.

Nutritional strategies during races are discussed, noting that runners can generally forgo fuel during short races (less than 90 minutes) unless psychologically beneficial. For longer races, consuming carbohydrates every 30 to 45 minutes is recommended to maintain energy levels, while being mindful of individual sweat rates and salt intake.

Lastly, the use of KT tape and topical creams like BioFreeze is mentioned. KT tape may enhance muscle recruitment and should be trialed during training, while the topical creams can be used for pain relief but are not necessary for everyone. The overall message is about finding personalized strategies that work for each individual, emphasizing that proper preparation and understanding one’s body can lead to better performance.

The discussion focuses on preparation strategies for runners, particularly regarding the use of topical analgesics and race-day routines. 

1. Topical Analgesics: These products, such as BioFreeze, Bengay, and Tiger Balm, can help manage pain during races by distracting the brain from discomfort. It's recommended to test these products beforehand since some may cause adverse reactions. CBD-infused options may provide additional benefits. Tiger Balm is noted for its spiciness, so caution is advised when applying it to sensitive areas. 

2. Race Preparation: Key strategies include not trying new products or foods right before the race, carb-loading two days prior, ensuring good sleep in the days leading up, and incorporating core workouts in the two to three weeks before the event. Light running the week of the race is encouraged to keep the body supple, but not exhaustive.

3. Pre-Race Nutrition: It is advised to eat a light meal about three hours before the race, with options like a banana and an energy bar. For longer races like marathons, avoid consuming anything right before starting to promote fat burning.

4. Warm-Up Routine: For marathons, a light mobility routine is sufficient, while shorter races may benefit from a two to three-mile warm-up and strides. In crowded start lines, leg swings and mobility drills can help keep muscles loose.

Overall, the emphasis is on careful preparation and familiarity with methods to enhance performance and manage discomfort during races.

Purchase Dr. Leo's new Book Faster Without Fail on Amazon at https://amzn.to/4dIsbfJ

Also check him out on his YouTube page: www.YouTube.com/@RunningRehab for exercises and how to stay injury free!

In this episode of the MindBodyMarathon podcast, Dr. Leo Running Specialist discusses hamstring injuries, particularly in relation to runners and athletes in explosive sports like football and soccer. He highlights that hamstring injuries are prevalent but often misunderstood, with many misconceptions circulating about their causes and management.

Dr. Leo explains that hamstring injuries can result from both acute trauma, such as during explosive movements, and chronic overuse, common in runners. He notes that many athletes have retroverted hips and tight hip flexors, which leads them to rely on their hamstrings for movements they should primarily be using their glute max for. This over-reliance can result in strain and injury.

He emphasizes that the hamstrings should primarily guide the leg during running impact rather than being involved in push-off, which is the role of the glutes. Many athletes incorrectly activate their hamstrings during multiple phases of running, leading to fatigue and injury. Dr. Leo argues that rather than strengthening the hamstrings, the focus should be on enhancing glute activation and addressing tight hip flexors.

He critiques traditional rehabilitation approaches, which often involve exercises like hamstring curls that may not effectively address the underlying issues. Instead, he advocates for a different strategy that focuses on disengaging the hamstrings and improving overall hip mechanics to prevent injuries. Dr. Leo encourages athletes and those with hamstring issues to consider this perspective for better recovery and performance.

In this discussion, Dr. Leo addresses common issues related to hamstring injuries in athletes, particularly sprinters and ultra runners. He emphasizes that many hamstring problems stem from an overactive hip flexor, which inhibits glute max activation, causing the hamstrings to take on excessive strain. Dr. Leo compares this to a workplace scenario where an overworked employee (the hamstring) complains due to being overloaded while others (the glutes) remain inactive.

For sprinters, he suggests using devices that trigger point release in the hip flexors to improve glute activation. He notes that during ultra marathons, runners often lean forward, which can lead to high hamstring strain as the hamstrings work harder to stabilize the body. Additionally, he points out that nerve issues can contribute to hamstring pain, advising that tests for nerve glide should be performed to assess potential nerve locking.

High hamstring injuries, often seen in sedentary individuals, can be exacerbated by prolonged sitting, which restricts blood flow to the hamstring tendon. Dr. Leo recommends exercises like glute bridges with external rotation to engage the glutes and relieve pressure on the hamstrings. He stresses the importance of addressing tight hip flexors, activating the glutes, and ensuring the sciatic nerve can slide freely through the hamstring.

Dr. Leo advises against stretching a strained hamstring, as this can worsen the injury. Instead, he recommends gentle, sustained stretches when there is no pain and suggests using techniques like voodoo bands for mobilization. He concludes that hamstrings are often overworked rather than weak, emphasizing the need to focus on proper mechanics and rehabilitation strategies rather than simply strengthening the hamstrings.

Purchase Dr. Leo's new Book Faster Without Fail on Amazon at https://amzn.to/4dIsbfJ

Also check him out on his YouTube page: www.YouTube.com/@RunningRehab for exercises and how to stay injury free!

In today's episode of "Mind Body Marathon," Dr. Leo Running Expert welcomes his childhood friend, Brian Parana, a health coach and nutrition specialist. The two reminisce about their past as teammates in high school cross country and their running experiences during college, including a memorable and challenging run in a blizzard.

Brian shares how he transitioned from personal training to discovering CrossFit, which was relatively unknown at the time. He opened his own facility, where he trained clients, including Betsy Finley, who became a world champion CrossFit athlete at age sixty through strength and conditioning.

After moving away from CrossFit, Brian shifted his focus to health coaching and nutrition, emphasizing the importance of lifestyle changes, stress management, and time management for busy individuals. He helps clients redefine what being busy means to them and encourages them to take ownership of their time.

Brian outlines three key areas for body transformation: movement, food choices, and portion control. He emphasizes the need for awareness regarding clients' daily decisions and habits, particularly for those with sedentary jobs. 

The conversation emphasizes the unrealistic expectation of being able to work continuously for long hours without breaks. The host suggests that even taking small breaks, like walking during lunch, can significantly boost energy levels for the second half of the day, improving productivity.

The discussion highlights the importance of daily movement, illustrating that if someone with a sedentary job averages only 5,000 steps daily, they miss out on a substantial number of steps and calories burned over time. The speaker advocates for a more active lifestyle, encouraging simple changes like taking the stairs or parking further away to mimic the natural activity levels of our ancestors.

When it comes to nutrition, the focus is on making healthier food choices more convenient rather than completely overhauling a person's diet. An example is provided of a simple, balanced lunch, such as a sandwich with lean protein and vegetables, which can be prepared quickly and is healthier than fast food options. The discussion notes that whole foods provide hydration and easier digestion, contrasting them with processed meals, which can be detrimental to health.

The speaker emphasizes the importance of family meals, suggesting that everyone should eat the same nutritious foods to model healthy eating habits for children. A balanced plate should consist of protein, vegetables, and starch, with portion control being crucial—no seconds, and prioritizing water intake.

Desserts are discussed as part of the overall meal rather than separate indulgences. It's highlighted that desserts should fit within the meal's caloric allowance, which helps avoid excessive calorie consumption that could displace important macronutrients like proteins and fats. The speaker shares personal insights about their lack of a sweet tooth and how abstaining from unhealthy foods has changed their taste preferences.

Practical strategies for dining out are discussed, including planning meals around social events to manage caloric intake and avoid feeling overly full. The speaker suggests that if alcohol is consumed with dinner, it may be wise to skip starchy carbs to maintain a balanced caloric intake.

Lastly, the concept of intermittent fasting is reframed as a "food window," emphasizing that it’s more about overall energy balance over time rather than strict meal timing. Regardless of when food is consumed, maintaining a calorie deficit over weeks is what ultimately influences weight management. The discussion encourages flexibility in eating habits while promoting mindful eating and portion control.

To avoid overeating at dinner, the individual can skip breakfast or have lighter meals earlier in the day, such as two small snacks, to maintain energy balance. The speaker advocates for flexibility in meal timing, suggesting that even if someone exceeds their calorie limit on one day, they can compensate by being in a calorie deficit on surrounding days.

The conversation acknowledges common misconceptions around calorie counting, addressing claims that the "calories in, calories out" model has been debunked. The speaker references historical instances where severe food restriction led to negative health outcomes, reinforcing the importance of adequate nutrition.

Moreover, the discussion highlights that calorie tracking can be flawed due to human error and variability in food labeling. The speaker encourages a focus on making better food choices and portion sizes rather than strict calorie counting.

The discussion centers around the importance of carbohydrates for energy based on activity levels and the practicality of incorporating health practices into daily life. The speaker explains that while some high-energy activities, like running long distances, require significant caloric intake, most people's lifestyles don’t demand such high energy. They delve into various health trends, like cold plunges, noting that while there’s anecdotal support for such practices, scientific backing is limited, and practicality is often an issue for everyday people.

The importance of maintaining a positive mindset, accountability, and effective communication within relationships is discussed, particularly when faced with unsupportive partners or environments. The speaker encourages listeners to prioritize their health goals and be willing to reassess or change relationships that hinder their progress. Overall, the message underscores that personal health and well-being depend on consistent actions, mindset, and the ability to navigate personal relationships effectively.

In this episode of the MindBodyMarathon show, the Dr. Leo Kormanik Running Expert interviews Eric Bray, a renowned runner from Northeast Ohio. On March 6th 2019, he was diagnosed with urothelial cancer and given less than 1 year to live. He joins us today strong and with a grateful spirit ready to share some of his stories from running. He wanted to capture some of his stories on record for his friends, family, and most notably his grandkids.

Eric shares insights from his running journey, which he attributes to a mix of destiny and family background. He recounts how his wife, Betsy, a high school cross country coach, once advised a parent that for their daughter to become an Olympian, choosing the right parents was crucial, illustrating that genetics play a significant role in athletics. 

Eric discusses his early struggles with polio, which affected his physical abilities, including making him pigeon-toed. His mother encouraged him to do exercises for recovery, which motivated him to learn to run as a way to keep up with his peers. By sixth grade, he was fast enough to compete at a citywide fitness championship.

He shares his experiences in high school track, where despite initial setbacks, he found success as a high jumper and eventually transitioned to marathoning. His path to long-distance running began after college when he was encouraged by fellow runners to join a training group. 

Throughout the interview, Eric highlights pivotal moments in his running career and the importance of community and mentorship in fostering athletic talent.

In this conversation, Eric reflects on his journey as a runner, starting from his childhood on Hereford Street in Akron, where he learned to run. He shares his early challenges in the sport, including being cut from the team in seventh grade and sophomore year, before finding success in high jumping during high school. With the support of a strong coach and talented teammates, he eventually transitioned to long-distance running.

After college, Eric began training seriously when a friend, Bill Heidemann, encouraged him to join a running group. He initially focused on 5K races but later ventured into marathoning. His first major marathon was the Marine Corps Marathon, which he ran alongside his friend Tim McFadden. This experience led him to participate in the Cleveland Marathon, where he unexpectedly secured a national championship title.

Eric reminisces about the camaraderie and community spirit of marathons during his time, noting how the culture has changed over the years. He shares anecdotes about the Boston Marathon, highlighting the personal connections and community support that made the race special, such as families setting up water stations and cheering for runners by name. Eric's stories capture the essence of the running community and the personal connections that have enriched his experience as a runner.

In this conversation, Eric discusses the evolution of race nutrition and the significance of running in his life. In the late 1970s, runners primarily relied on water and a basic electrolyte drink called ERG, along with ice and orange slices for hydration. The use of gels and power bars was not yet common, and if runners felt they might "bonk," they resorted to Bit-o- Honey, a honey taffy.

Eric emphasizes the friendships he has formed through running, describing it as a unique sport that fosters lifelong connections among participants. He recalls how, during a race in Cleveland, he and a friend reflected on their shared experiences and the bonds they created as runners. He highlights the importance of community and camaraderie in the running culture, particularly at local events like the Boston Marathon.

As an accountant for tax-exempt organizations, Eric found running to be a vital stress reliever, allowing him to think clearly and creatively while on the road. He discusses the mental benefits of running, explaining how it enhances brain function and fosters novel thoughts.

The conversation also touches on the importance of listening to one's footfalls while running, noting how sound can indicate efficiency and pace. Eric reminisces about the differences in track surfaces over the years, from cinder and crushed brick to modern rubberized tracks, and how these changes have affected running dynamics.

Overall, Eric captures the essence of running as a means of forming deep connections, enhancing mental clarity, and adapting to the evolving landscape of the sport.

In this conversation, Eric reflects on his extensive running experience and shares insights on training, rest, and the nuances of competitive running. He recalls how long runs often turned into battles among runners, emphasizing the importance of listening to breathing rhythms and reading competitors' cues—a skill he feels is fading among modern coaches.

He stresses the critical role of rest in a training regimen. Eric argues that many runners, especially in earlier decades, overtrained and neglected true rest, often mistaking easy runs or cross-training for recovery. He shares a humorous anecdote about his wife advising an athlete that "rest means taking a nap," underscoring the idea that genuine rest is essential for performance.

For younger runners, he emphasizes the need to understand their limits and avoid overtraining, advocating for a balanced approach that includes speed work throughout their training cycles. He also advises older runners to maintain a consistent speed component in their workouts to avoid injuries, highlighting that their bodies require different care as they age.

Eric reminisces about the joy of running in various conditions, including winter nights, and appreciates the beauty of seasonal changes. He concludes by expressing gratitude to those who have motivated him throughout his running journey, emphasizing the friendships formed through the sport and the importance of community in running.

You can order Dr. Leo's book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. 

Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.

In this episode of the MindBody Marathon, host Dr. Leo running expert discusses his recently released book, "Faster Without Fail," with his wife, Samua. The conversation focuses on the book's insights into running form, injury prevention, and training, emphasizing a practical approach rather than a sales pitch.

Dr. Leo explains that the motivation behind writing the book arose from his frustration with repetitive conversations about running and the ineffective approaches in the running industry regarding injury rates and running form. He stresses that there is no universal "perfect" running form; instead, each runner has a unique movement pattern that should be understood and embraced.

He highlights the misconception in traditional medicine that rest is always the solution for running injuries. Dr. Leo believes that many injuries are not simply a result of overuse but rather expose existing weaknesses in the body. He encourages runners to analyze their own mechanics and work within their natural movement patterns to enhance performance.

The discussion also touches on Dr. Leo's respectful and personalized approach to treating a wide range of runners, from elite athletes to casual participants. He emphasizes that the book is accessible to all runners, offering actionable advice that can be applied regardless of skill level. Samua shares her appreciation for the book's practical tips, which she has already begun to incorporate into her own running practice. Overall, the episode conveys the book's core message: understanding and adapting one's unique running form can lead to improved performance and reduced injury risk.

The speaker discusses a book that focuses on understanding individual running mechanics and improving running form. Despite having a dislike for running, they found the book engaging and informative, especially for those pursuing technical knowledge and actionable insights. The first half of the book addresses common running mistakes, while the second half offers unique methods for analyzing and improving running form.

The speaker emphasizes that there is no one-size-fits-all running form, and each person's body has unique characteristics that dictate their running style. They share insights from their experiences treating various athletes, highlighting differences in body mechanics between ultra-marathoners and sprinting athletes. The ultimate goal of the book is to help readers recognize their body's strengths and weaknesses, allowing them to adapt their running form to meet the specific demands of different events. The speaker expresses a desire to share this knowledge with patients, underscoring their passion for helping others understand their unique biomechanics in running.

The speaker expresses their deep passion for running and the process of writing a book about running mechanics. They highlight the dedication it took to wake up early and sacrifice other opportunities to complete the book, driven by the belief that the topic was important to share. They reflect on discovering their enjoyment in writing and elaborating on complex concepts in a way that resonates with different audiences, from elite athletes to casual runners.

The book is designed to be accessible and informative for readers at all levels, providing insights into running form and mechanics that can benefit everyone. The speaker discusses their experiences working with a wide range of runners, emphasizing the need to tailor advice to individual understanding and experience. They also note the ongoing journey of improving one’s running form, likening it to personal growth—an ever-evolving process where one should continuously strive for improvement.

As the speaker prepares for an upcoming ultra-marathon event, they discuss adapting their running form to meet the unique demands of long-distance running. They compare the adjustment of running style to changing gears in a car, emphasizing the need for different techniques based on terrain and distance. Overall, the speaker conveys a sense of excitement for both the book and the ongoing exploration of running mechanics as they apply their concepts to their own training.

In the book, the author categorizes different running forms, particularly highlighting the "ultramarathoner form," which features minimal hip movement and increased activity from the knees and shins. This adaptation is crucial for managing the demands of long distances. The author reflects on modifying their own running form, likening it to shifting gears in a car, where they consciously adjust their style based on the terrain and distance—similar to a pitcher using different pitches in varying situations.

The author also includes quotes at the start of each chapter, drawn from a personal collection of meaningful phrases and lyrics, to enhance the overall message of the book. The quotes complement the text, even if they don't always directly relate to the chapter content. Overall, the book is designed to be engaging for readers at all levels, including those who may not be hardcore runners.

Additionally, the book offers actionable insights and directs readers to a YouTube page for visual demonstrations of running form and exercises. It's currently available on Amazon, with plans to expand to local running stores. The author is excited about their initial success on Amazon, achieving recognition as a number one new release in the chiropractic category. They encourage listeners to reach out with questions and share the episode with others interested in improving their running.

You can order the book Faster Without Fail on Amazon at https://amzn.to/4eEsB7M. 

Be sure to also check out Dr. Leo's Running Rehab YouTube page at www.YouTube.com/@RunningRehab.

Dr. Leo Kormanik Running Expert discuss athletic performance with Dr. Matt Pisanelli and sprinting specialist Antonio Coleman. Coleman, who coaches at GameSpeed Performance Academy shares his journey from a novice track athlete to a successful coach. He emphasizes the importance of hard work, citing his own experience of training on a hill to improve his sprinting times significantly.

Coleman advocates for quality over quantity in training, focusing on maintaining peak performance rather than volume. He adjusts workouts based on athletes' performance to prevent injury and promote effective training. He also highlights the significance of changing athletes' perceptions of distance in sprinting.

Additionally, Coleman introduces his barefoot speed training program, which strengthens the intrinsic muscles of the feet, crucial for effective sprinting. He believes that strong feet enhance overall performance by allowing athletes to fully utilize their strength in other muscle groups. He employs unconventional weight training techniques, such as pushing through the forefoot during squats, to further develop ankle stiffness and speed.

Overall, the discussion emphasizes the importance of tailored training approaches, acknowledging the unique needs of each athlete to optimize their performance.

In this discussion, the speaker emphasizes the importance of foot function in athletic performance, comparing it to doing push-ups with fingers splayed versus closed. Proper foot positioning allows for better muscle activation and overall efficiency in movement. The speaker also shares insights into their coaching philosophy, grounded in the belief that physical training should start from a foundational level, akin to how infants develop motor skills.

They advocate for a tailored approach to training based on the athlete's specific discipline—such as linemen versus receivers in football—and stress the importance of coordination, balance, and mobility in strength development. The speaker utilizes assessments to gauge an athlete's readiness to progress from basic training to more specialized, sport-specific drills.

The conversation touches on the concept of "sports age," assessing an athlete's physical maturity and readiness for advanced training. The speaker explains their methods for measuring speed and explosiveness, using tools like free lap timing cones to track performance improvements over time. They aim to instill confidence in athletes, demonstrating that if they can reach higher speeds in training, they can perform better in their respective events, such as running a 400-meter race more comfortably.

Overall, the discussion highlights a holistic approach to training that combines foundational strength, sport-specific skills, and mental readiness, with a focus on achieving measurable progress.

The speaker, who is 52 years old, discusses their return to competitive athletics after years of training, specifically focusing on hurdles. They emphasize the difference between training for aesthetics and training for competition, noting that they began serious training just weeks before their competition. They plan to compete seriously next year, aiming to be among the top in the world.

The speaker also teaches adult fitness classes, advocating for a training approach that mimics athletic training, regardless of age. They believe that to achieve the desired physical appearance, one must train like an athlete, which involves exercises like slab pushes, box jumps, and various strength training movements.

For those without access to a gym, they recommend a routine based on calisthenics, including push-ups, squats, and lunges, emphasizing the importance of consistency and dedication. The speaker describes their unique "workless workout," which focuses on isometric movements to strengthen connective tissue and improve overall muscle function, highlighting the significance of proper training techniques.

Overall, they underscore the importance of progressive training tailored to individual needs and the value of maintaining physical activity and strength as one ages.

The speaker discusses the importance of proper warm-up routines and injury prevention in training, emphasizing that adequate time should be taken to prepare the body before engaging in dynamic movements. They mention that their warm-up typically lasts about twelve minutes for experienced groups and longer for newcomers. Punctuality is stressed, as arriving late can compromise safety and effectiveness in training sessions. 

The conversation then shifts to the mental aspects of coaching, particularly in helping athletes build confidence. The speaker notes that many sprinters struggle with self-doubt, and a significant part of coaching involves instilling confidence in their abilities. They share personal experiences, including their son's transformation through training, which highlights the importance of setting realistic, achievable goals to foster motivation and belief in oneself.

The speaker also discusses their coaching philosophy, which includes evaluating athletes' strengths and finding the right events for them, thus enhancing their chances of success. They reflect on their own journey, which began with a challenging experience in their youth that sparked their passion for coaching and injury prevention. The overall message underscores the significance of patience, proper preparation, and mental resilience in athletic training and performance.

In this episode of the MindBodyMarathon podcast, host Dr. Leo Kormanik Running Expert and Dr. Matt Pisanelli are joined by chiropractic student Jared Bugaj. The discussion centers around modern treatment modalities for injury recovery and performance enhancement, contrasting them with older methods. They highlight the rise of techniques such as foam rolling, scraping, and the use of therapeutic guns, which have become commonplace in recent years.

They outline the Active Release Technique (ART) as a foundational method in their practice, emphasizing its focus on releasing tension between muscles to improve function. The hosts discuss the importance of understanding tissue layers and the relationship between different muscles when applying these techniques. They also emphasize a hands-on approach, advocating for careful assessment of tissue to target specific areas effectively.

The conversation touches on the trend of "clickbait" chiropractic techniques popularized on social media, which are often not formally taught in chiropractic schools. Jared explains that many trendy techniques are informal and may lack a solid evidence-based foundation. The hosts express skepticism about these flashy methods, advocating instead for informed, diagnostic approaches to chiropractic care.

Overall, the episode emphasizes the importance of understanding the body and utilizing effective treatment techniques while being wary of gimmicks in the field of chiropractic care.

In this segment, the hosts discuss the popularity of TikTok videos featuring chiropractors that highlight the sounds of adjustments, likening them to ASMR (Autonomous Sensory Meridian Response) content. ASMR is characterized by soothing sounds that can induce a calming sensation, and the cracking sounds from chiropractic adjustments may trigger similar responses for viewers. They explore how the auditory and visual aspects of these videos can create an enticing experience, similar to the appeal of shows like "Dr. Pimple Popper."

The conversation shifts to the science behind the popping sound during adjustments, which is caused by the release of gases like nitrous oxide from joint fluids when pressure is released, creating bubbles. This process is therapeutic, as nitrous oxide can dilate blood vessels and stimulate nerves, contributing to the sensation of relief associated with adjustments.

The hosts emphasize the importance of understanding joint mechanics in chiropractic care, arguing that a strong foundation in joint function allows for more effective treatment of soft tissue issues. They also discuss the significance of core stability and proper movement patterns in overall body mechanics, suggesting that comprehensive treatment should address both joint function and muscle activation.

To help patients manage their own care, they recommend techniques such as foam rolling, cross-friction massage, and using tools like Gua Sha for soft tissue release. They caution against using too much pressure, educating patients on how to avoid damaging underlying structures like nerves and blood vessels while performing self-treatment. Overall, the emphasis is on a balanced approach that incorporates both professional care and informed self-management strategies.

In this discussion, the speakers talk about the nuances of foam rolling and self-myofascial release techniques, emphasizing the importance of understanding anatomy to avoid exacerbating nerve issues. They share a humorous anecdote about a race where one individual misapplied foam rolling on her glute, resulting in numbness due to pressure on the sciatic nerve. This highlights the risks of not knowing where to roll, particularly in sensitive areas like the upper back.

They advocate for a technique of holding pressure on sore spots rather than aimlessly rolling, as this can lead to better results in releasing tension. After applying pressure, they suggest performing exercises to activate the surrounding muscles and reintegrate the elongated tissue into the motor system. Foam rolling is recommended both before and after workouts, but tools like scraping and cupping should be used more after exercise to promote recovery and blood flow.

Cupping and scraping are described as complementary techniques, with scraping increasing friction to stimulate tissue healing, while cupping allows for decompression of tissues. The speakers recommend starting gently with both techniques to avoid causing damage, and they emphasize the potential benefits of regularly using these tools for self-care. They conclude by encouraging listeners to incorporate these techniques into their routines for improved mobility and recovery.

The conversation turns to dry needling, which they see as a useful but limited tool. They compare practitioners who solely rely on dry needling to a mechanic who only uses one tool, arguing for a more holistic approach that incorporates various techniques based on individual needs. They stress that while dry needling can provide immediate relief, it should not be the sole method of treatment, as it can be harsh and may not lead to lasting change without follow-up care

The speakers also highlight the importance of proper warm-up techniques and exercises tailored to prepare the body for activity. They suggest dynamic warm-ups, core activation exercises, and even light activities like brisk walking or jumping on a trampoline to enhance readiness for more strenuous workouts. Overall, they encourage listeners to adopt a more comprehensive and balanced approach to self-care and rehabilitation, integrating a variety of techniques for optimal results.

In this episode of the Mind Body Marathon podcast, hosts Dr. Leo Running Expert and Dr Matt Pisanelli discuss the journey of Hannah Long, a talented runner who transitioned from Stanford to the University of Akron. The conversation highlights her impressive high school achievements, including being an 11-time state champion. Hannah shares her background, hailing from Missouri and earning her undergrad in psychology at Stanford, where she faced challenges with injuries during her collegiate athletic career.

Hannah recalls her struggles with injuries, including a significant foot fracture during her only track race at Stanford, which marked the beginning of a series of injuries. She reflects on her high school experience, attributing her injury-free status to a combination of strength from playing soccer, effective communication with her coach, and maintaining a low mileage of 30-35 miles per week.

The hosts emphasize the importance of staying healthy and not overtraining, noting that many young runners feel pressured to increase their mileage due to comparisons with peers. Hannah's experience serves as a reminder that consistent, smart training can lead to success without the need for excessive volume, encouraging listeners to focus on their individual journeys in the sport.

In this segment, the discussion focuses on the importance of durability and injury prevention in athletic performance, particularly in NCAA sports. The hosts emphasize that athletes who stay injury-free and consistently train are often the ones who excel at national competitions, even if they may not be the most talented or the hardest workers. This durability allows them to progress over time without setbacks.

Hannah Long shares her personal experience with injuries while competing at Stanford, highlighting the pressure she felt to perform and recover quickly due to being on scholarship. She describes how her eagerness to return to racing after a foot fracture led to further complications, including a sacral stress fracture. The conversation touches on the challenges of balancing training intensity and injury risk in a competitive environment.

The hosts also discuss the increasing prevalence of hip injuries among runners, suggesting that these issues may not only stem from the injuries themselves but also from the mechanics affected by prior conditions. Hannah explains her current approach to running, which includes participating in road races and coaching, while still managing her injuries. She emphasizes the importance of understanding one's body, mitigating weaknesses, and finding creative ways to continue enjoying the sport, even in the face of setbacks.

For those struggling with injuries, Hannah encourages them to stay engaged with the sport and seek support, as she herself faced moments of considering quitting. Overall, the conversation serves as a reminder that resilience and adaptability are key to maintaining a long-term running career.

In this segment, the speaker discusses their journey through injury recovery and the mental aspects of training. They emphasize the importance of identifying the cause of an injury—whether it’s mechanical or due to overtraining—before deciding on a cross-training plan. The speaker reflects on their own experiences with overuse injuries, noting that pushing too hard in cross-training can hinder recovery. They stress the value of taking time off for rest and recovery, focusing on sleep and nutrition instead of obsessively trying to maintain fitness.

The conversation also touches on the mindset of elite athletes who, when injured, often know to take time off without panic, allowing their bodies and minds to heal. The speaker shares insights on how their love for running and competition drives them, but also how they’ve learned to enjoy other activities like biking as they navigate their injuries. 

They describe themselves as competitive, especially due to their upbringing with siblings, and mention how this competitive spirit extends to various activities, even in casual settings. The speaker reflects on their time in high school running, particularly cherishing their experiences in the 4x800 relay, highlighting its significance to their team and their personal achievements. Overall, the discussion underscores the importance of understanding one’s body, maintaining a positive mindset, and finding joy in both competition and recovery.

They offer advice to high school athletes transitioning to college sports, encouraging them to stay true to themselves and maintain confidence in their abilities despite the overwhelming new environment. They stress the importance of supporting teammates, recognizing that everyone's journey is unique and that not everyone will experience success simultaneously.

The conversation highlights the potential for burnout among collegiate athletes, leading to fewer individuals participating in local racing scenes after college. The speaker notes a shift towards longer races, such as ultras, which may carry less pressure and anxiety compared to shorter, faster events.

Looking ahead, the speaker expresses interest in trying trail racing, believing their background in soccer and varied terrain running will benefit them. They emphasize the importance of variety in training surfaces and footwear to prevent injuries and enhance performance. Overall, the discussion underscores the value of community in sports, the importance of mental health, and the joy of exploring new opportunities in running.

Matt Woods exercise physiologist and Dr. Leo Kormanik Running Expert discuss marathon training principles. The discussion revolves around the marathon as a challenging and significant event that requires careful preparation and strategy. Key points include:

1. Respecting the Distance: Runners need to acknowledge the marathon's difficulty (26.2 miles) and should not rush into it, especially if their goals go beyond just finishing. A solid foundation in shorter races (5K, 10K, half marathons) is essential for building the necessary endurance and strength.

2. Training Volume: For elite runners, a training volume of around 100 miles per week is considered the minimum, with similar expectations for female athletes. This highlights the necessity of rigorous training regardless of gender.

3. Marathon Frequency: Runners are advised to limit themselves to a certain number of personal record (PR) marathons, suggested to be around seven. This is due to the extensive training and commitment involved, which can lead to burnout or injury if marathons are run too frequently.

4. Importance of Cross Country: The conversation emphasizes the benefits of incorporating cross country races into training. Cross country running helps develop a diverse muscle activation and improves overall strength, which is crucial for marathon performance. It also prepares runners for the varied demands of the marathon.

5. Surface Variation: While it's important to train on hard surfaces to mimic marathon conditions, including soft surfaces (like grass) in training can help build strength and prevent injuries. This balance is vital for effective preparation.

Overall, the conversation underscores a thoughtful approach to marathon training that respects the distance, incorporates diverse training methods, and emphasizes the importance of building a robust physical foundation through varied racing experiences.

Further points include:

1. Long Runs and Marathon Pace Training: The speaker highlights their experience of progressively increasing long runs up to 30 miles and incorporating marathon pace workouts. They emphasize the importance of running these sessions while fatigued to simulate race conditions.

2. Specificity in Training: There's a strong focus on the need for specificity in training, where marathon runners must practice at their goal paces and include pre-fatigue runs to better prepare for the demands of the marathon.

3. Fuel Utilization: The discussion touches on the importance of fat and carbohydrate utilization during the marathon, noting that fat burns more efficiently in the presence of carbohydrates. Runners should aim to optimize glycogen sparing while maximizing fat utilization to perform well over the marathon distance.

4. Training Balance: The speaker discusses the importance of balancing high mileage with appropriate pace training. Easy runs should be truly easy to allow for recovery and to enable more intense workouts on designated days.

5. Practical Advice: For those training at high volumes, the recommendation is to keep easy runs slow and avoid excessive fatigue, which can hinder performance. The speaker also underlines the need to train specifically for marathon paces while maintaining overall fitness through varied training sessions.

Overall, the conversation illustrates a comprehensive approach to marathon training that combines endurance, speed, and tactical race preparation.

The discussion revolves around the intricacies of marathon training, particularly the importance of maintaining speed and endurance to achieve desired marathon performance. Here are the key points summarized:

1. Underdistance Training: Training faster than marathon pace (10-20 seconds per mile faster) helps maintain a reserve of power, which is crucial for marathon performance. The marathon pace lies between aerobic and anaerobic thresholds.

2. Lactate Threshold Measurement: The conversation discusses using lactate measurements to determine sustainable paces during training. A runner's ability to sustain specific paces is indicated by their lactate levels; lower levels at higher speeds suggest better endurance potential.

3. Volume and Specificity in Training: Marathon training requires significant volume and specific work to build the necessary endurance and durability. Simply increasing mileage without targeted training won’t guarantee improved marathon performance, especially for those transitioning from shorter distances like 5K or 10K.

4. Physiological Realities: The speaker emphasizes that physiological limits cannot be overcome by sheer determination. Training must focus on developing the necessary endurance and metabolic efficiency for marathon running.

5. Use of VDOT Tables: For those without marathon experience, VDOT calculators can provide estimates of potential marathon performance based on shorter race times, helping runners gauge their training paces and expectations.

6. Threshold Work: The recommended threshold workouts should be scaled based on a runner's experience level, with well-trained athletes capable of handling longer and more intense sessions compared to recreational runners.

7. Patience and Preparation: The conversation underscores the need for patience in the training process. Many athletes mistakenly believe that increasing mileage alone suffices for marathon training, neglecting the need for structured workouts and recovery.

8. Transitioning from Shorter Distances: While strong performances in shorter races can indicate potential for marathon success, the transition requires a solid foundation of endurance training and consistent long runs.

Overall, the discussion highlights the complexity of marathon training, stressing the necessity of a well-rounded approach that balances speed, endurance, and proper physiological development.

The conversation touches on the importance of maintaining overall athleticism and avoiding injury, especially when transitioning into a marathon training cycle. For injured runners, cross-training with low-impact activities like cycling or pool running is recommended to maintain aerobic fitness without risking further injury. Consistent maintenance work, such as stretching and rehab exercises, is emphasized for injury prevention.

Additionally, the conversation addresses the challenges of burnout and overtraining. Signs of fatigue, both physical and psychological, suggest the need for a temporary reduction in training intensity or a short break. Evaluating the overall training response is crucial, and if symptoms persist, runners may need to reassess their goals and training plans.

Overall, the dialogue advocates for a holistic and adaptive approach to distance training, encouraging creativity, injury management, and the maintenance of athleticism to optimize performance.

In this episode of the MindBodyMarathon podcast, Dr. Leo discuss ultra-distance running with Connie Gardner, a local legend with American records, and Zach Goulet, a rising ultramarathoner. The conversation begins with Connie's background, highlighting her transition from collegiate rowing at the University of Massachusetts to running marathons since she was 17. 

In this conversation, the speakers share personal experiences related to running, particularly focusing on the benefits of running for mental clarity and focus, especially for those with ADHD. One speaker recounts how they avoided trouble in school by running before classes, which helped calm their mind and improve concentration. They discuss how physical activity, like running, can help children and adults alike channel their energy and focus better.

The discussion then shifts to ultra-distance running, with one speaker reminiscing about their early experiences in the ultra-running community, particularly their first races, including the Buckeye Trail 50K and the Mohican 100. They reflect on the low-key nature of early races and the camaraderie among participants, contrasting it with the more commercialized races today. 

They also honor Leo Lightner, a respected figure in the ultra-running community, who encouraged them to pursue longer distances and guided them in their running journey. The speakers express nostalgia for the simpler times of running events and the supportive environment fostered by early ultra-runners. Overall, the conversation highlights the transformative power of running and the strong community it creates.

The conversation touches on the history of ultra-marathons in Northeast Ohio, with the speaker noting that iconic races like the Mohican 100 have been around for decades. They discuss the evolution of these events, including the differences in course designs over the years, and the camaraderie among runners.

As the discussion progresses, they highlight their proudest moment—competing in the World 24-Hour Championships in Poland, where they aimed to break personal records. This experience encapsulated their dedication to ultra-running and represented a significant milestone in their athletic career. Ultimately, the conversation celebrates the challenges and rewards of ultra-distance running, the personal nature of the sport, and the enduring sense of community among runners.

In a discussion about ultra-distance running, Connie reflects on her journey and the pivotal role that coaching and strategic thinking have played in her success. She emphasizes how she has often downplayed her achievements, particularly in the context of the 24-hour races, which she considers her forte. Connie recalls how a coach, Matt Woods, helped her understand the importance of pacing and nutrition, specifically breaking down the goal of running 145 miles in a 24-hour race into manageable segments.

Connie shares her experience of aiming for the American record during a race in Texas, motivated by financial incentives and a desire to support her family. Despite facing challenges such as extreme heat and feeling unwell, she persevered, focusing on the mathematical calculations of her pace to keep herself on track. The countdown from the race director as she approached the record was a pivotal moment, reinforcing her determination to succeed.

Connie shares her experience of achieving an American record in ultra-distance running, recounting the moment she crossed the finish line and thought she had set the record. She initially celebrated but later learned from the race director that her time was just shy of the actual record, which led to disappointment, especially as there were complications with the prize money. Despite her frustration, she remained determined to break the record again, although it took her ten years to get close.

Connie shares her experience of running with Lance Armstrong in the Grand Canyon, recalling how he joined her and her friends for a training run down the Havasu trail. The article about this adventure was featured in Trail Runner magazine, highlighting how the ultra-running community welcomed Lance after his controversial past. Connie describes Lance as a great guy who often spoke about his family, and she appreciated his candidness, including his humorous comment about hating bikes. The conversation transitions to their run, which was roughly 50 miles round trip. Connie's brother Jim acted as their driver, dropping them off early to avoid any issues with permits. As they ran, they encountered a dead horse, which led Connie to feel uneasy about the treatment of animals by the mules used in the canyon.

In this conversation, Connie Gardner shares insights about her upcoming book titled "My Kind of Stupid," which reflects on her experiences in ultra-running and the various races she has participated in. She discusses her perspective on races like the Vermont 100 and her participation in a six-day race in Milwaukee, emphasizing that while some might find these events impressive, she sees them as part of her unique journey rather than a major accomplishment.

Connie explains her approach to racing, highlighting her preference for shorter races over extended ones like six-day events. She recounts the history of ultra-running and how she has participated in a significant number of ultra-marathons, winning many of them, yet often feeling detached from the accolades and awards.

The conversation transitions to the challenges of balancing her passion for running with parenting and life responsibilities. Connie reflects on how she fits her training into her busy life and the mental escape running provides, particularly in breathtaking locations like the Grand Canyon. She emphasizes the importance of appreciating the beauty of such places before undertaking challenging physical feats.

As they wrap up the discussion, there is excitement about the release of her book in the coming months, which promises to delve deeper into her experiences and mindset in the ultra-running world. The conversation captures the spirit of adventure, the challenges of high-performance athletics, and the personal growth that comes from pushing one's limits.