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You can order the Dr. Leo Kormanik'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, sports physicians Dr. Leo Kormanik and Matt Pisanelli, along with sports massage therapist Zach Goulet, address common questions related to sports injuries and training, particularly focusing on hamstring tightness. They discuss the misconception that tight hamstrings require more static stretching, advocating instead for dynamic stretching and mobility work.
The conversation points out that nerve tension, particularly in the sciatic nerve, can contribute to feelings of tightness in the hamstrings and calves. They discuss how addressing these nerve issues can alleviate discomfort and improve performance. Lastly, they touch on the importance of proper warm-up exercises for various activities, including running and sports like pickleball, emphasizing the need for a comprehensive approach to prevent injuries and enhance athletic performance.
The discussion focuses on effective warm-up strategies and dietary advice for athletes and active individuals. Key points include:
1. Warm-Up Techniques:
- Trunk activation is crucial, with recommended exercises like back extensions to relieve tension.
- Activating hip muscles through leg swings, high fire hydrants, and clams is essential.
- For sports involving arms, rotator cuff exercises are advised.
- Runners should include bounding and plyometrics to enhance tendon elasticity, especially when waiting for a race.
- Abdominal breathing before events can reduce anxiety and improve core stability.
2. Dietary Recommendations:
- A paleo diet, emphasizing meat, vegetables, and fruits while avoiding processed foods, is suggested as a well-rounded option.
- The concept of homesteading, or growing one's own food, is highlighted as beneficial for understanding food quality and encouraging healthy eating habits.
- Personal experiences with various diets (paleo, vegan, carnivore, keto) illustrate the importance of finding a diet that meets individual nutritional needs.
3. Gut Health:
- The vagus nerve plays a significant role in the mind-gut connection, affecting overall health and performance.
- Maintaining a healthy gut microbiome is linked to better physical health and performance in sports.
Heat vs. Ice for Injury Recovery:
- The general guideline is to use ice for acute injuries (like sprains) to reduce inflammation, while heat is more appropriate for chronic issues.
- Ice helps calm pain receptors and reduce swelling, allowing for better recovery.
- Chronic pain should not be treated with ice as it may not facilitate healing; instead, heat can stimulate blood flow and promote healing.
- Caution is advised when using heat, especially in the presence of infections or open wounds.
The conversation highlights the importance of understanding individual differences in muscle tightness and ligament looseness, suggesting that treatment strategies should be tailored accordingly. For athletes, the timing of treatments like massages is critical; experienced athletes can benefit from soft tissue work close to events, while those new to it should allow more time for their bodies to adjust.
The discussion also critiques the influence of social media on public perception of manual therapy, arguing that professionals who downplay its importance may have ulterior motives, such...
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You can order the Dr. Leo Kormanik'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, the host Dr. Leo interviews Jack Hazen, his former college coach at Malone College (now Malone University), where he ran between 2001 and 2006. Hazen has an impressive 57-year coaching tenure at Malone, during which he fostered a successful running program, leading the team to three consecutive national titles from 2007 to 2009. They discuss memorable experiences, including training at altitude in Mammoth Lakes and participating in prestigious meets.
Hazen shares his early coaching journey, which started in high school, and how he transitioned from wanting to coach football to finding his niche in track and distance running. The conversation touches on the impact of a serious health incident Hazen faced in 2001, which changed his coaching style and attitude towards training. He emphasizes the importance of understanding exercise physiology, a topic he regularly taught his athletes, regardless of their future career paths. The episode highlights the strong bond between coach and athlete, shaped by shared experiences and mutual respect for the sport.
In this conversation, the host and Jack Hazen discuss the importance of team bonding and motivation in training runners. Hazen shares how he adopted strategies from his mentor, Joe Vigil, who emphasized starting training sessions with meetings to explain the purpose behind the hard work. This approach helped athletes understand that their efforts would yield results. Hazen reflects on his early coaching career, including his connection with Vigil, who inspired him with his knowledge of exercise physiology.
Hazen recounts how he recruited talented athletes, including Bill Scholl from New Jersey, and how he implemented training philosophies centered around long, slow distance running. He discusses a memorable training tactic where he tricked his athletes into running long distances by promising a picnic, which ultimately taught them about their limits. The conversation also highlights how training methods and athlete toughness have evolved over the years, with Hazen expressing concern that current athletes may not face the same challenges as those in his era. Overall, Hazen emphasizes the significance of mental and physical toughness in developing successful runners.
In this conversation, the speakers reflect on the mental and physical aspects of distance running, emphasizing the importance of mental toughness in training. They discuss how current athletes often focus on physiological aspects of training without appreciating the mental resilience needed for success. Jack Hazen recalls his mentor, Joe Vigil, who believed that the mind plays a critical role in distance running. Hazen shares anecdotes about Vigil's teachings, including his predictions for athlete performance based on physiological testing and the establishment of the Mammoth Track Club.
The discussion also touches on the importance of coaching approaches in college athletics. The speaker recounts how their coach encouraged them to think of their running journey beyond college, which motivated them to continue running at a high level post-graduation. They contrast this with the experiences of others who have faced burnout due to more demanding programs.
As the conversation progresses, they discuss changes in NCAA regulations regarding team size and the influence of the transfer portal on recruiting. The speakers express concern about the increasing commercialization of college sports, particularly football, and suggest that it should be treated separately from
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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...
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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.
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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In this episode of the MindBody Marathon, Dr. Leo Running Expert discuss the recently concluded Paris 2024 Olympics, sharing their thoughts and observations. Co-host Samua Kormanik mentions that due to her busy schedule, she couldn't watch much of the Olympics, particularly during the initial days dominated by gymnastics and swimming. They highlight the impressive performance of the U.S., which tied with China for the most gold medals (40 each) but led in overall medals with 126 compared to China's 91. Japan and France also had notable counts, with Japan earning 20 golds and France 16.
They touch on the unique aspects of individual sports versus team sports, noting that while individual athletes may share similar styles, team sports reveal distinct cultural playing styles. They discuss the significance of Brazil winning a gold medal in gymnastics, emphasizing the challenges young athletes face in Brazil, where sports training often requires a choice between academics and athletics at a young age. The episode concludes with reflections on the relationships between athletes, particularly Simone Biles and Brazilian gymnast Rebecca Andrade, and the struggles faced by competitors, highlighting the resilience shown during the games.
In this discussion, the hosts delve into the recent Olympics, highlighting the contrast between soccer players and gymnasts, particularly in terms of toughness, using memes that circulated in Brazil to illustrate the point. They discuss the excitement around track and field events, particularly the men's 1500 meters, which one host describes as the race of a lifetime. They reflect on their personal connections to many athletes, having treated a significant number of them throughout their careers.
The hosts note that the U.S. track team had significant success, winning the most medals since 1984, particularly in distance events. They praise athletes like Sifan Hassan for her remarkable performances and resilience, comparing her to legendary runner Emil Zátopek, who won three medals in the 1952 Olympics. The conversation shifts to the men's 400 meters, where Quincy Hall showcased incredible grit to win, embodying the Olympic spirit of perseverance.
The hosts express admiration for Sydney McLaughlin's dominance in the women's 400 hurdles and discuss the potential for her to break records in the future. They anticipate exciting competitions in the upcoming Diamond League events, particularly between McLaughlin and her competitors, suggesting that she may achieve unprecedented times. The conversation emphasizes the inspiration and lessons of resilience that the Olympics provide, especially for the younger generation.
The hosts discuss the thrilling final of the women's 400 hurdles, celebrating Anna's second-place finish and expressing excitement for the upcoming Diamond League final. They also highlight the impressive performance of the women's 4x400 relay team, noting that while they didn't break the world record, they likely set an American record, underscoring the historical context of the Soviet record from the 1980s.
They shift their focus to the men's 1500 meters, describing it as "the race of the century." Cole Hocker's stunning victory and the strong performances of his competitors, including yard and Naguse, are emphasized. The hosts analyze race strategies and the dominance of athletes like Jakob and Kerr, reflecting on how Hocker's unexpected win demonstrated the depth of American distance running.
The hosts discuss the performances of various athletes at the Olympics, focusing particularly on Jakob Ingebrigtsen and his struggles in the men's 1500 meters, contrasting his later success in the 5K. They note his all-or-nothing approach, which led to a less effective kick in the 1500 but a controlled victory in the 5K. They also mention Eliud Kipchoge's unexpected withdrawal from the marathon due to a back injury, highlighting his status as a legendary...
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In this episode of the Mind Body Marathon, host Dr. Leo Running Expert, along with Dr. Matt Pisanelli and Dr. Alia Whitman, discuss regenerative medicine and its application in helping the body heal itself. They emphasize the importance of avoiding invasive procedures and harsh treatments like cortisone shots. Dr. Leah, who runs a practice focused on self-healing, explains her approach to regenerative techniques that promote healthy inflammation and provide essential nutrients for recovery.
Dr. Matt shares his recent injuries, including a hamstring tear and a stress fracture, and discusses how Dr. Leah's methods helped him. They detail the use of prolotherapy, which involves injecting glucose and other nutrients into the injured area to stimulate healing, along with ozone to reduce oxidative stress and enhance oxygenation for recovery.
In this discussion, the speakers share personal experiences and insights about injuries, particularly related to the Achilles tendon and the use of regenerative therapies like PRP (platelet-rich plasma) and prolotherapy. Dr. Leo describes being born with fragile Achilles tendons, which worsened due to overuse and past injuries. They highlight the challenges associated with treating Achilles injuries, noting that while ultrasound can help locate precise areas for injection, traditional methods like cortisone shots often fail to address underlying issues and can weaken tissue.
The speakers discuss the challenges of managing injuries, specifically Achilles tendon issues, and the importance of allowing adequate downtime for healing after procedures like PRP (platelet-rich plasma) and stem cell injections. They emphasize that while these treatments can trigger a healing response, the associated tissue may be weakened, necessitating a careful approach to recovery. They recommend a structured recovery plan that includes a week of rest followed by gradual reintegration of activity.
The conversation highlights the cost and complexity of stem cell treatments compared to more accessible options like prolotherapy and PRP. The speaker advocates for starting with less invasive, more affordable treatments before progressing to more expensive interventions, thus prioritizing patient well-being over financial gain.
The discussion also touches on the significance of understanding and managing fascia in injury recovery. The speakers argue that many patients could benefit from consistent fascial treatments rather than invasive procedures. They encourage patients to take an active role in their recovery by using tools for self-treatment and to develop a better understanding of their bodies.
The speakers emphasize the importance of gentle self-management techniques for muscle and tissue release, advising against heavy-handed approaches that can provoke a natural flinch response in the body. They advocate for a gradual, patient practice, particularly in fascial work, which differs from quick-fix treatments like PRP or microneedling. Microneedling is described as a procedure that uses tiny needles to stimulate collagen production for skin elasticity, but it requires time for results.
The discussion shifts to regenerative treatments, particularly bioallograft therapies, which involve the use of placental tissue to stimulate the body's healing processes. The speakers clarify that these are not stem cells but rather substances that signal the body to initiate repair by recruiting its own stem cells.
Finally, they touch on peptide treatments, which help stimulate healing in specific ways. The conversation underscores the importance of a holistic, patient-centered approach to injury recovery and healing.
The speaker discusses their practice, which includes offering homeopathic supplements and peptide infusions for various health conditions. They explain that homeopathy utilizes natural compounds, often from herbs, while compounding pharmacies isolate specific...
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1.) On the MindBodyMarathon podcast, Dr. Leo Running Expert interviews Aaron Rowe, a masters runner who recently won the Subaru four-miler in Buffalo. They discuss the challenges and joys of masters running, reminisce about their college days, and share insights into their training routines. Both agree that the love for running and the joy of competition drive them to continue racing, despite the physical challenges of aging. They also touch on the importance of routine and the ritual of race day in maintaining their passion for the sport.
2.) In this conversation, they further discuss the evolution of running shoes, particularly focusing on the impact of super shoes on performance. They reminisce about past shoe trends like the Spira shoes with springs and discuss the controversy surrounding the use of super shoes in races. They touch on the importance of knowing what works for your body, the role of technology in training and recovery, and the significance of having a supportive team to help maintain physical health as a masters runner. They also highlight the importance of self-care, balancing competition with preserving the body, and approaching running with a focus on enjoyment rather than chasing specific goals.
3.) The conversation continues on many topics and including the evolution of running shoes, the impact of super shoes on performance, and the importance of knowing what works for your body. They reminisce about past shoe trends and discuss the controversy surrounding super shoes in races. They also touch on the role of technology in training and recovery, the significance of having a supportive team as a masters runner, and the importance of self-care and balancing competition with preserving the body.
4.) Aaron shares his experience of traveling to Kenya in 2018 to challenge himself and explore the world of Kenyan running. He describes participating in a challenging half marathon run up a mountain, the Fluorspar run, where he pushed himself to his limits. The conversation highlights the dedication and toughness of Kenyan runners, the camaraderie among international participants, and the memorable experience of visiting Eliud Kipchoge's camp.
5.) Aaron Rowe recounts his experience visiting Eliud Kipchoge's camp in Kenya before he became globally famous. He describes the simplicity of the camp, where everyone, including Kipchoge, had to clean the bathrooms and focus on training. The camp had a library instead of TV, emphasizing a simple and focused lifestyle. Aaron also mentions meeting other runners in the camp. Finn, the author of "Way of the Runner," shared stories and insights about Japanese running culture with Aaron. Aaron reflects on his deep connection to Kenya, feeling at home there due to the love for running, the beautiful scenery, and the warm interactions with locals. The conversation transitions to potential future trips to Uganda and Japan to explore their respective running cultures.
6.) Aaron also shares his experience visiting Brazil, where he connected with local runners in Porto Alegre and experienced the vibrant running scene there. The speaker further reflects on his experiences traveling to Kenya and Brazil, where he encountered incredibly hospitable people who treated him like family. He emphasizes the importance of enjoying the process of running as a Masters athlete, focusing on consistent training and recovery.
7.) They share insights from conversations with other experienced runners, such as Bernard Lagat, who emphasized the importance of staying healthy and adapting training as you age. The speaker also highlights the significance of having the right support system and friends to encourage and push you in your running journey. Overall, he stresses the value of embracing where you are in your running journey and enjoying the process without putting too much pressure on yourself.
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Matt Woods, a knowledgeable coach with extensive experience in running training theory, discusses his coaching journey and influences with host Dr. Leo Running Expert on the MindBodyMarathon podcast.
1.) Woods' training approach, Total Progressive Aerobic Development (TPAD), involves systematically increasing aerobic intensity and volume in a periodized fashion. He emphasizes the importance of high mileage for elite male athletes and the need for a balanced training regimen to prevent injuries and maximize performance. Woods draws inspiration from renowned coaches like Renato Canova and Jack Daniels, and is constantly evolving his coaching philosophy based on research and personal experience.
2.) Matt discusses his coaching approach of Total Progressive Aerobic Development (TPAD) on the MindBodyMarathon podcast. He emphasizes the importance of building an aerobic foundation through easy aerobic running and gradually increasing intensity. Woods outlines different intensity levels, from aerobic threshold to anaerobic threshold, and the limited use of VO2 max and anaerobic training. He also highlights the significance of the long run in distance running training and the incorporation of ancillary elements like strength training.
3.) Woods and Dr. Leo discuss lactate testing and perceived exertion in training, emphasizing the importance of understanding internal chemistry and adjusting training based on individual responses. They also touch on the potential risks of overtraining and the need for athletes to listen to their bodies and adjust their training accordingly. Ultimately, the key to success in training and racing is consistency, patience, and understanding one's own strengths and weaknesses. Trusting a coach, properly managing recovery, and being able to perform at peak times are crucial for long-term progress and optimal performance. It is important for athletes to understand the importance of balancing hard work with rest and recovery to achieve their goals.
4.) Matt discusses the importance of identifying and improving weaknesses in racing, particularly in the middle portion of races, through threshold training. They also touch on the current state of American distance running, noting the depth of talent but expressing concern about the lack of success in longer races like the marathon. The conversation delves into the significance of physiological testing, such as max VO2, lactate threshold, and heart rate, and how these data points can inform training and performance. The importance of repeated testing and long-term planning based on these results is emphasized, highlighting the need for athletes to commit to their training and follow a structured plan for improvement.
5.) Matt reflects on their early interest in exercise physiology and the impact of coaches like Jack Daniels on their training philosophy. They discuss the lack of implementation of double threshold sessions in high school and collegiate running programs and the negative impact of athletes being overly focused on internet-driven comparisons. The importance of motivation, discipline, and long-term commitment in athletes is highlighted, along with the need for increased mileage in high school runners. The conversation shifts to the evolution of coaching practices, noting improvements in knowledge and certification requirements but also expressing concerns about a lack of inspiration and emotional connection in coaching. Personal anecdotes are shared about the speaker's journey to the Olympic trials and the impact of a coach's challenge in reigniting their running career after a setback.
6.) Dr. Leo reflects on their journey to the Olympic trials in 2012, where they were inspired to push themselves to the next level despite challenges. They discuss the importance of challenging athletes and the need for grit and dedication in American distance running. The conversation touches on the influence of...
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Dr. Leo Running Expert and Colby Alexander, a professional runner with Adidas, talk about how recently he underwent Haglund surgery on his right Achilles after struggling with pain for years. He had previously had the same surgery on his left Achilles in 2017. Despite trying various treatments, the pain persisted, affecting his performance and forcing him to undergo surgery. Colby's last fully healthy season was in 2016, showcasing the challenges and setbacks that runners face with injuries.
Colby has faced multiple setbacks and injuries throughout his career but always manages to bounce back. He attributes his resilience to his love for competition and racing. Despite undergoing Haglund surgery on both Achilles tendons, Colby remains determined to have a successful and injury-free season. He reflects on his best race experiences, including a memorable cross country race in high school where he placed seventh despite running in muddy conditions with inappropriate spikes. Colby's competitive spirit and belief in his abilities drive him to continue training and aim for personal records and potentially making the Olympic team. He credits advancements in training methods and technology, as well as his lower mileage due to injuries, as factors that could contribute to his success in the future.
Colby discusses various topics including their predictions for the Olympics, Colby's upcoming races, and the field for the Guardian Mile. They talk about elite runners like Johnny Gregorek and Craig Engels who will be competing in the Guardian Mile. Colby mentions his training strategies and past experiences with different workout schedules. They also touch on baseball, specifically the Cleveland Guardians and their recent success.
Colby also discusses his current training approach, focusing on building a strong base and avoiding speed work initially to develop his strength. He reflects on his past experiences with tempo runs and the importance of running within oneself to improve performance. His friend explains the concept of threshold running and the significance of being slightly slower to ensure progress. They talk about the training methods of Norwegian triathletes and the analogy of training to modern art. Colby emphasizes the need to have a logical and consistent training plan to perform well in races.
INTERMISSION for Zach Goulet's back bleeding.
Colby discusses his extensive experience with home modalities to address his injury history and biomechanical weaknesses. He emphasizes the importance of identifying and targeting specific weak points to improve overall health and performance. Colby shares his collection of tools, including scrapers, cups, massage table, red light therapy, grounding device, and a rotating disc platform called Standing Firm, which has been crucial in his rehabilitation. He highlights the significance of consistency in performing exercises and strengthening routines to maintain health and prevent injuries. Colby's friend acknowledges the challenge of staying consistent with exercises and stresses the importance of committing to a routine for long-term benefits. They also discuss the biomechanical aspect of rehabilitation and the effectiveness of certain exercises in addressing chronic issues. Colby shares his journey of learning how to use the Standing Firm platform and the positive impact it has had on his health. They joke about the outdated website of the Standing Firm product and express enthusiasm about creating instructional videos to help others benefit from similar tools.
https://standingfirm.com/
In a conversation about injuries and rehabilitation, Colby and his friends discuss Colby's post-Haglund surgery experience and the challenges of botched professional cases. Colby shares his positive experience with his surgeon and his progress in recovery, noting improvements in his Achilles health. They reminisce about past track competitions and injuries,...
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1.) Today’s episode is focused on biohacks, which are everyday habits or products that can help improve health and well-being. The hosts, Dr. Leo Running Expert and his wife Samua, discuss their personal history with biohacking and the importance of optimizing internal chemistry for better health. They also mention the benefits of visualization for athletes and the ability of the mind to influence physical performance. Additionally, they touch on the significance of biological age compared to chronological age, especially for women as they age.
2.) They also discuss the impact of cortisol levels as a marker of stress on aging and overall health. They share their experience with using the BrainTap device to reduce stress and improve internal chemistry, resulting in a decrease in biological age. They explain how the BrainTap sessions help strip away the attention center of the brain to work on the subconscious. They also mention the benefits of sensory deprivation tanks for similar effects. They emphasize the importance of controlling the subconscious through biohacks like meditation to improve overall health and well-being. Additionally, they touch on the significance of diet changes, particularly reducing sugar intake, and the role of prebiotics in improving gut health as essential biohacks for optimal health.
https://braintap.com
3.) The conversation covers the importance of prebiotics over probiotics in maintaining gut health, the need for a personalized approach to diet, the benefits of cold showers for cortisol levels, skin, hair, and fat metabolism, the dangers of glyphosate in the food supply, and the use of glycine to counteract its effects. The importance of avoiding processed foods and sugars, as well as the need for organic and non-GMO sources of food are emphasized. The discussion also touches on the detrimental effects of fast food and the need for careful consideration of food choices for overall health and well-being.
4.) The conversation covers the benefits of essential oils, particularly thieves oil, in maintaining health and fighting off bacteria. The use of plant-based cleaning products and the importance of avoiding chemicals in everyday products are emphasized. The significance of electrolytes, specifically sodium, for hydration and overall health is discussed, highlighting the misconception about salt and high blood pressure. The importance of having essential oils on hand for various health issues, such as cuts, sunburns, and nosebleeds, is also mentioned. Additionally, the discussion touches on the need for proper labeling scrutiny to avoid harmful chemicals in household products.
Thieves essential oils:
https://a.co/d/dORFS8e
5.) The speaker discusses the importance of maintaining adequate sodium levels in the body to prevent the leaching of essential minerals like calcium, magnesium, manganese, and to avoid conditions like osteoporosis. They emphasize the benefits of CBD products, particularly for muscle recovery, anxiety relief, and antibiotic properties. The speaker also touches on the significance of exogenous ketones for brain health and energy, as well as the importance of fish oils for cell structure and overall health. They recommend high-quality brands like Nordic Naturals for fish oils and stress the need for proper research before choosing supplements.
LMNT electrolyte packets:
https://a.co/d/b9wphZ5
Organic CBD:
https://cleanremedies.com
https://joyorganics.com
Nordic Naturals Fish Oils:
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Dr. Leo Kormanik Running Expert and his guests, Dr. Matt and Cody, discuss the importance of mindset in performance, particularly in relation to the upcoming Olympics.
1.) They share stories from working at the Olympic trials and highlight the difference in mindset between athletes who believe in themselves and those who doubt their abilities. They emphasize the importance of owning the mindset of success before it actually happens and how it can impact performance. They also discuss how body language and behavior can indicate an athlete's readiness to perform. Ultimately, they stress the importance of training and preparation in building confidence and maintaining a calm, focused state of mind.
2.) The discussion moves into how individual preferences and processes can impact performance, with examples of athletes using different strategies to get into the right mindset before competitions. Ultimately, the conversation underscores the value of self-awareness, personal growth, and learning from sports experiences to improve overall performance and mindset.
3.) They emphasize the significance of self-awareness, focusing on the positive, and not drawing judgment during competitions. They highlight the need for training and preparation to build confidence and trust in oneself. The conversation also delves into strategies for overcoming challenges during races, emphasizing the importance of adapting and setting realistic goals. The guests stress the value of understanding one's "why" and staying focused on the task at hand to maximize performance potential.
4.) The discussion highlights the role of emotion in performance, emphasizing how strong emotional ties can drive individuals to excel. The importance of understanding one's "why" and drawing motivation from personal connections, such as family, is underscored. The guests share personal anecdotes, illustrating how emotion can fuel performance and push individuals to achieve their goals.
5.) The conversation also touches on the significance of embracing competition in sports, focusing on internal improvement rather than external factors like weather or course conditions. The guests stress the need for preparation and adaptation to overcome challenges and elevate performance levels. The guests discuss the idea of competing with oneself versus others, highlighting the thrill of beating genuine competitors.
6.) They draw parallels to the competitive mindset in sports like running, emphasizing the importance of embracing competition to push oneself to higher levels. The discussion also touches on the impact of training alone versus with others, noting that individual preferences and goals play a significant role in determining the most effective approach. The guests share personal experiences and insights on how competition, mindset, and balancing various aspects of life can influence performance and success in running and other pursuits.
7.) In this conversation, the speakers discuss how running can be used as a mental hack to improve learning and performance. They share personal experiences and tips on how running after studying or before a test can help retain information and enhance short-term memory. They also emphasize the importance of understanding oneself, experimenting with different strategies, finding one's why, and mentally preparing for success. The speakers suggest that the brain responds to thoughts as if they were reality, and visualizing success can positively impact performance. They also touch on the benefits of running without music to allow for creative and imaginative mental preparation. Overall, they highlight the power of mindset in achieving goals and success.
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Meghann Featherstun, a nutritionist, discusses her recent projects, including a hydration tour with ASICS and her completion of the Abbott World Marathon Majors. She emphasizes the importance of proper hydration, especially for runners, and highlights the dangers of water toxicity. Dr. Leo Running Expert also shares a personal story about the risks of overhydration. They discuss the need to balance water and electrolytes and the importance of individualized hydration strategies. Overall, they stress the significance of understanding one's body and symptoms to ensure proper hydration during physical activity.
1.) So the key messages to get across to people during a marathon are to fuel early and often, not wait till you feel like you need it, and to document the experience on social media to expose the involvement of Abbott Global in marathons. The running community is growing, with almost a million people applying for 50,000 spots in the London Marathon. It's important to understand fueling and hydration dynamics, as well as the role of sodium and carbohydrates in performance. Carb loading can improve performance by up to 7%, and increasing carb intake can help with overtraining syndrome and anxiety caused by under fueling. Rest days should involve true rest to allow the body to recover properly.
2.) Meghann also discusses the importance of recognizing cues and signs of nutrient deficiency in athletes, emphasizing the need for proper nutrition to support high levels of physical activity. They also highlight the importance of adjusting nutritional intake based on training intensity and the body's need for repair and recovery. She also mentions their ability to assess an athlete's physical readiness and peak performance level, offering subtle guidance to help them reach their optimal state. They stress the importance of being mindful of the impact of words and encouragement on athletes' performance, especially at competitive events.
3.) She discusses the importance of subtle communication in performance coaching, particularly in track and field. They also touch on the ability to predict when pregnant women are close to giving birth based on muscle resistance during adjustments. Additionally, they emphasize the significance of carb loading for optimal performance and provide tips on how to calculate and implement a carb loading strategy. The speaker also mentions the role of allergies and intolerances in nutritional guidance and how the availability of products has increased to accommodate various dietary preferences.
4.) They discuss the fad diets now and how everyone has to be in a camp like gluten is bad. Like gluten is not necessarily bad for most people, right? There are some people that do this for right. People with allergies, people with different medical conditions that maybe it helps them. But for the majority of people, like it's okay. She thinks there's just a lot of misinformation out there that makes people think that like dairy is bad for us. And this is the rise of social media. In order for people to get a little bit more popular, they have to sort of pick a niche and sort of hunker down on that. It really just becomes a fad.
5.) The discussion then emphasizes the importance of re-evaluating our nutritional beliefs and making dietary choices that support both how we want to eat and our performance needs. Key points include:
a.) Adequate Nutrition: Ensuring you’re eating enough to meet your body’s energy demands, especially when training for a race, is crucial. Many people, both men and women, often under-fuel without realizing the energy expenditure of their activities.
b.) Right Nutrients and Timing: It’s not just about eating enough, but eating the right things and at the right times. Proper meal timing around training sessions is vital for better performance and recovery.
c.) Protein Intake: As people age, especially women...
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