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In this episode of the MindBodyMarathon, host Dr. Leo Kormanik, running expert talks with Joe Eby, a decorated runner and coach at Baldwin-Wallace, and regular guest Zach Goulet, a massage therapist. Joe reflects on his ten years coaching at Baldwin-Wallace and shares his coaching journey, which includes stints at various universities such as DePauw, Allegheny College, McPherson College, Wichita State, the University of Nebraska, and Sacramento State.
The discussion revolves around innovative ideas for enhancing track and field events, particularly focusing on the Harrison Dillard Twilight meet. The use of programmable LED rope lights for pacing is explored, but due to NCAA regulations, plans to expand this concept were scrapped. The conversation touches on scheduling, specifically the timing of the 800m and 1500m events, which were adjusted to accommodate athletes aiming for national qualifying times.
Joe Eby expresses his desire to attract elite unattached athletes to elevate the meet's profile, noting that Baldwin-Wallace's Mondo track offers excellent facilities comparable to other top venues. He mentions the potential for hosting more events, despite the current limitation of just a few meets per year on the fast track.
The dialogue shifts to the evolution of running culture, highlighting how running has gained popularity and become "cool," contrasting it with past perceptions. The importance of proper training and injury prevention through functional movement screens is emphasized, particularly for high school athletes.
Joe is preparing to speak at a coaches clinic about bridging gaps in athlete training, focusing on core work and strength training to reduce injury risks. He also shares insights on the biomechanics of 800m runners, discussing how different pelvic structures can affect performance and training capacity. Overall, the conversation captures the challenges and innovations in organizing track events and coaching athletes effectively.
The discussion revolves around the differences in training and biomechanics among various elite middle-distance runners, focusing on their internal and external hip rotation. It highlights how some athletes, like Hopple and Clayton, display a balanced approach to training, while others, like Rinaldi's group, show a natural speed that allows them to handle higher training volumes. The speaker explains a simple method for assessing hip mobility, noting that a normal hip has equal internal and external rotation.
The conversation also touches on the challenges coaches face in filtering through the myriad of training advice available, particularly as it pertains to popular training methods like "double thresholds," which may not suit every athlete due to their unique physiological characteristics. The discussion emphasizes the importance of understanding individual athletes' biomechanics and the risks of adopting training methods based solely on the success of top competitors, such as Jakob Ingebrigtsen.
The speaker reflects on their experiences in a highly competitive environment, noting that their training philosophy is influenced by their past, where consistent racing was a norm. They believe that frequent racing builds experience and readiness, contrasting with other programs that may limit competition. Overall, the conversation underscores the need for a nuanced approach to training that considers individual athlete profiles and the importance of race experience.
The discussion emphasizes the importance of consistent racing and training for middle-distance runners. A coach reflects on the necessity of running multiple races, such as eight hundreds and fifteen hundreds, to build the skills and experience needed for peak performance, particularly at conference and national meets. The coach cites examples of athletes like Kelly Brennan...
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In this episode of the MindBodyMarathon show, host Dr. Leo Kormanik and Dr. Matt Pisanelli interviews Laura Rybka, a NCAA Division 1 coach at Kent State University, who shares her journey in running and coaching. Laura reflects on her challenging high school years, where she struggled with severe gastrointestinal issues that hindered her ability to run. After numerous visits to GI doctors, she was diagnosed with a rare condition, which led to her being on a liquid diet for a significant period.
Despite her struggles, Laura found her way back to running in college after getting her health under control, but she faced multiple stress fractures due to her compromised bone health from malnutrition. This experience taught her patience and deepened her understanding of the sport, ultimately leading her to pursue a coaching career.
Now at Kent State, Laura emphasizes the importance of sharing her love for running with her athletes, fostering a sense of community, and valuing the process over just performance. Her personal journey has instilled in her a sense of gratitude for every opportunity to run, recognizing that it can be taken away at any time. The conversation highlights how her past experiences shape her coaching philosophy and her approach to nurturing future runners.
In this discussion, Laura Rybka emphasizes the importance of gratitude and self-acknowledgment in sports, suggesting that many athletes fail to appreciate their accomplishments. She recalls advice from her coach about maintaining a balanced mindset, avoiding an all-consuming obsession with performance, and fostering a love for the process instead of just the results. This philosophy is crucial, especially for post-collegiate athletes who may struggle with identity and mental health after their competitive careers end.
Laura highlights the unique nature of running as a sport that remains accessible even after college, allowing individuals to continue participating in various forms. She contrasts this with sports like football, where many athletes face a sudden end to their competitive experience, leading to mental health challenges.
As a Division 1 coach, Laura is focused on developing athletes over time rather than pushing them to perform immediately. She discusses the recent roster size changes in cross country and track programs, which may limit the number of athletes but allows for more focused development. Laura believes in nurturing potential and giving athletes time to grow, rather than cutting them based on immediate results.
To improve coordination and strength, the coach employs various core routines and activation exercises, incorporating plyometrics and mobility drills into the training regimen. He draws parallels between his training methods and practices observed in successful East African runners, who prioritize coordination and movement efficiency.
The conversation also touches on the concept of double threshold training, which aims to increase volume without exhausting athletes. The coach uses time trials to establish each athlete's threshold pace, ensuring that workouts are effective and tailored to the individual’s needs. Overall, his approach emphasizes the importance of form, quality training, and long-term athlete development.
In this discussion, a coach outlines his approach to training athletes, particularly focusing on time trials and threshold training. He explains that during a ten-mile time trial, he encourages athletes to start at a specified pace and to push harder in the final miles, aiming for a "pure effort." The threshold pace is typically set ten to fifteen seconds faster than the time trial pace, with a focus on gradually increasing intensity as athletes become fitter.
He also discusses the importance of holistic coaching, which includes conversations about nutrition and lifestyle factors...
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In this episode of the MindBodyMarathon podcast, host Dr. Leo Kormanik has on Dr. Matt Pisanelli and Dr. Jared Bugaj to discuss winter running, focusing on myth versus fact, safety techniques, and the use of treadmills as an alternative to outdoor running in icy conditions. Dr. Jared shares personal experiences of falling while running in winter, including a dislocated shoulder and a broken hand, which highlights the importance of safety. Both doctors express their views on treadmills, acknowledging their boredom but also their advantages, such as allowing for controlled workouts and avoiding extreme weather.
They emphasize the need for variability in treadmill workouts to prevent injuries, as maintaining the same speed and incline can strain muscles. Dr. Matt recounts a story of an elite runner from Alaska who trained primarily on a treadmill and managed to stay healthy by adjusting speed and incline regularly. The discussion also touches on the physiological differences between road and trail running, noting that road running can lead to more repetitive strain injuries due to consistent foot strikes.
Finally, the hosts address the myth that winter running is dangerous for lung health, explaining that cold air does not necessarily harbor more bacteria or viruses, though they acknowledge that dressing appropriately is crucial to avoid getting chilled and potentially falling ill.
In this discussion, the speakers address common myths about winter running, particularly the belief that cold air is harmful to lung health. They argue that while cold air can feel harsh, it does not inherently damage the lungs. Instead, the body responds to cold air by producing more mucus to warm the air before it enters the lungs. This increased mucus production may lead people to feel unwell, but it's actually a protective mechanism. They also note that people often get sick more during winter months due to increased indoor gatherings rather than winter running itself.
The conversation shifts to safety in extreme cold, with the speakers sharing personal experiences of frostbite and discussing appropriate precautions, such as wearing multiple layers, protecting the face, and considering the risk of frostbite on exposed skin. They emphasize the importance of proper layering techniques for winter running, recommending moisture-wicking materials and avoiding cotton, which retains moisture.
The speakers also mention strategies for breathing effectively in cold weather, suggesting that runners should adjust their head position to manage airflow better. They share insights on their preferred base layers and discuss additional protective measures like applying Vaseline to prevent chafing. Overall, they encourage a safe and well-prepared approach to winter running while debunking myths about its dangers.
In this conversation, the speakers discuss various tips and strategies for winter running, focusing on gear and safety. They mention the use of olive oil on skin as a protective layer against cold, and discuss different types of shoes suitable for winter conditions, highlighting options like Yaktrax and shoes designed specifically for ice and snow.
They note that some runners modify old shoes by adding screws for extra grip, although one speaker expresses concern about safety with this method. The discussion also covers the importance of choosing softer rubber shoes for better traction on snow and ice, mentioning brands like Saucony and Vibram.
The speakers emphasize the need to be cautious when running in winter, suggesting that runners should familiarize themselves with well-maintained roads and avoid sidewalks that can be slippery or uneven. They also advise on safe falling techniques to minimize injury risk in case of slips.
Footwear considerations include using moisture-wicking materials and potentially Gore-Tex for...
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In this episode of the MindBodyMarathon podcast, professional distance runner Anthony Camerieri joins Dr. Leo Kormanik and Zach Goulet to discuss Anthony's journey as a professional runner. Anthony shares that he just completed two sets of hill repeats and talks about his transition from a one-year contract with Tinman Elite to a new four-year contract with Saucony. He details the quick negotiation process, facilitated by his Ole Miss coach, and expresses excitement about having job security as a professional runner.
The conversation moves to training locations, with Anthony considering moving to Flagstaff due to better altitude for training. They discuss the dynamics of their training team and how the environment has changed, noting a decrease in the number of athletes training in certain areas.
Anthony reflects on his running career, mentioning struggles with injuries and how he managed to compete despite setbacks. He recalls his high school experience, running a successful relay team and eventually transitioning to collegiate running at Miami, where he faced challenges adapting to the required mileage after not running for an extended period. The episode highlights Anthony's growth and resilience as an athlete while also touching on the importance of community and training environments in his journey.
In this segment, the hosts discuss Anthony's running journey, particularly his high school and collegiate experiences. Anthony recalls breaking 25 minutes in his sophomore year and improving to around 24:30 by junior year. He shares that after dealing with injuries and a stress reaction in his foot, he shifted to cross training and reduced his running mileage, which allowed him to train consistently. Over time, he gradually increased his running volume while maintaining cross training, ultimately building up his ability to handle the load.
They touch on Anthony's high school cross country career, including his best state meet finish and comparisons with peers. The conversation shifts to discussing the evolution of cross country courses and their spectator-friendliness, including frustrations with the criteria for state courses that often prioritize revenue generation over spectator experience.
Anthony also shares his experience representing the U.S. in cross country at the World Championships in Serbia. Although he finished fifth on the team and 52nd overall, he reflects on the challenges of the course and the competition. The discussion highlights the importance of competition in athletics and the growth that comes from overcoming obstacles in training and racing.
The discussion revolves around upcoming athletic events and training strategies, particularly focusing on cross country and track running. The speaker is considering participating in the World Cross Country Championships in Tallahassee in 2026, emphasizing the competitiveness expected at the event. They mention the introduction of a new World Championship format, which will occur every four years in the off years of the Olympics and World Championships, providing a more condensed and viewer-friendly experience.
The speaker is preparing for the indoor season, with a primary focus on the 3K event, aiming to improve their personal record (PR) and potentially qualify for the US Indoor Championships. They reflect on their recent pacing duties and improvements in their performance, noting a significant PR in the 3K and expressing confidence in achieving a faster 5K time this indoor season.
Training strategies are discussed, highlighting the importance of gradual mileage increase to avoid injuries, and the speaker shares their current training consistency at around 80-83 miles per week. They also touch on their interest in coaching, leveraging their knowledge of health and athletic training to enhance their coaching effectiveness. The conversation...
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In this episode of the MindBodyMarathon, Dr. Leo Kormanik interviews Forrest Webb, also known as ForrestGetemGump. Forrest shares his journey from being a former professional breakdancer to becoming a health enthusiast and runner. Recently, he was inducted into the Breakin' Hall of Fame in New York City, which will be part of the upcoming Hip Hop Museum in the Bronx. Forrest reflects on his breakdancing beginnings in the 1970s, his peak years in the 80s and 90s, and the evolution of breaking as it gained mainstream popularity, notably through the Rocksteady Crew's appearances in media.
The conversation shifts to Forrest's transition from breakdancing to running, which began after a series of personal challenges, including the loss of his mother and dissatisfaction with the entertainment industry. He shares how he struggled with weight gain, reaching 260 pounds, before committing to running and ultimately losing weight, getting down to 185 pounds. Forrest recounts his initial experiences with running, including training for races without prior knowledge of running techniques, and reflects on how these changes transformed his life.
In this segment, Forrest Webb discusses his personal journey with weight gain and the pivotal moment when his wife remarked that she didn't recognize him, which sparked a change in his mindset. He began running as a coping mechanism, realizing its positive impact on his mental health and relationships, as he found that running helped him manage stress and become a better partner.
Forrest contrasts the environments of breakdancing and running, noting that breakdancing is highly competitive and can lead to humiliation if one loses a battle, while running is less about direct competition. He shares his early experiences with breakdancing, including a significant moment when he lost to a more skilled dancer, which motivated him to improve his skills.
He also describes the structure of dance battles, which can be organized competitions or informal "dark circles." In organized competitions, dancers are paired randomly and battle for a set number of rounds, while dark circles allow for spontaneous challenges among dancers. Each battle typically lasts between 30 to 45 seconds per dancer, depending on the number of rounds.
Forrest Webb discusses the evolution of breakdancing competitions, highlighting the contrast between informal battles and organized events that gained prominence in the 1990s. He notes key competitions like the Pro-Am in Miami, the Freestyle Session in New York, and the Battle of the Year in Germany, which showcased both performance and competitive elements. He emphasizes that while European competitions received recognition, breakdancing remained vibrant in New York through local crews.
Webb also delves into the complexities surrounding breakdancing's inclusion in the Olympics. He explains the disagreements among different organizations vying for national governing body status and how this affected the scoring and judging for Olympic breakdancing. He criticizes the judging criteria, which he feels may not accurately reflect the creativity and skill of the dancers, leading to outcomes that don't align with the talent showcased in other competitions.
He expresses concern over the perception of breakdancing as less entertaining than expected, suggesting that the scoring system favored less innovative moves. Webb believes that the sport’s essence lies in its dance roots, making standardization challenging. He reflects on the subjective nature of judging and the importance of the connection between performers and the audience in informal battles.
Finally, he shares his current training goals in running, aiming to participate in the Boston Marathon and complete the six world major marathons.
The speaker shares their eating habits, practicing intermittent fasting, and a low-carb diet, which they find helps maintain their weight and energy
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In this episode of the MindBody Marathon, Dr. Leo Kormanik, Dr. Matt Pisanelli, and Zach Goulet discuss low back pain, especially relevant since a significant portion of the adult population experiences it. They introduce themselves while donning festive holiday attire and share personal anecdotes about their experiences with back pain.
The conversation touches on the misconception that such injuries are always related to significant strain, highlighting that low back pain can result from seemingly minor actions, like bending over to pick something up. They explain that many back injuries may not even stem from a single event but rather build up over time, akin to a dam breaking under pressure.
The hosts also discuss the various causes of low back pain, including disc issues, which can be asymptomatic or cause significant discomfort, and issues related to posterior elements, such as facet joints. Muscle spasms are also common in back injuries, often acting as a protective response. Additionally, they mention that visceral issues, like kidney stones or reproductive problems, can manifest as referred back pain.
The episode concludes with a discussion about sciatica, explaining how it can be caused by nerve impingement in the lower back and how systemic inflammation from poor diet can exacerbate nerve issues. They suggest that managing overall body health and focusing on core stability can help alleviate and prevent low back pain.
They explain that disc problems can vary significantly, with central, paracentral, and lateral herniations affecting movement and treatment approaches differently.
The McKenzie method is introduced as a movement-based treatment strategy that emphasizes exercises to restore spinal function and alleviate pain, particularly for disc issues. The hosts elaborate on how certain movements can either exacerbate or relieve pain depending on the type of disc issue. They stress that not all disc problems are created equal and emphasize the importance of understanding the specific nature of a disc issue for effective treatment. Moreover, they discuss the misconception that a diagnosis of a disc herniation is dire; many people live with them without severe issues. The conversation highlights the body's innate ability to heal itself given the right conditions and treatment, contrasting this vitalistic approach with traditional allopathic methods, which often focus on invasive interventions.
They caution against the tendency to resort to surgery for milder symptoms like tingling or numbness, which were often treated more aggressively in the past. Instead, they encourage a conservative approach, highlighting the importance of recognizing "red flags" that indicate when surgical intervention may be necessary.
The conversation transitions to practical techniques for managing chronic back pain, particularly for the majority who experience tightness or discomfort without severe issues. The hosts recommend the McKenzie method, particularly exercises like press-ups, which help decompress the spine without using back muscles. They also stress the importance of maintaining hip flexor flexibility to prevent undue stress on the back.
They warn against excessive stretching of tight muscles, suggesting that the focus should be on normalizing movement and gradually easing muscle tension without overextending.
They express caution about using planks for patients with severe pain due to the potential for increased abdominal pressure and spinal stress. Instead, they recommend diaphragmatic breathing, which engages the diaphragm and helps stabilize the spine, as well as the McGill Big Three exercises, which include gentle movements to strengthen deeper spinal muscles without excessive strain.
The hosts emphasize the significance of activating the transversospinalis group, which can atrophy with chronic back pain, leading to muscle spasms. They argue against aggressive...
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The Valencia Marathon, initially unknown to the Dr. Leo Kormanik and Samua Kormanik, turned out to be a significant race, often considered one of the fastest marathons globally. Despite recent floods in the area, over 28,000 runners participated. The marathon is known for its high percentage of finishers breaking the three-hour mark, with around 18.5% achieving this in 2023. The course, while not particularly fast in design, draws many elite runners due to its accessibility and the potential for fast times.
The host highlighted the vibrant atmosphere of Valencia, the local cuisine, and the lack of American representation at the event, possibly due to its timing during Thanksgiving. Notably, American runner Sarah Hall achieved a top-ten finish and set a Masters record. The conversation also touched on the impressive expo, which featured many unique brands and a large turnout, despite logistical challenges caused by the floods.
Overall, the host expressed a desire to return to Valencia for the marathon and the expo, emphasizing it was one of the best marathons he had attended in his extensive running experience.
In this discussion about the Valencia Marathon, the host reflects on the unique experience, particularly highlighting the crowd support, which was reminiscent of the Boston Marathon—there were both quiet and energetic spots along the route. The finish line was especially lively, with roaring crowds on either side of the narrow course, adding to the excitement.
The host compares the atmosphere to the Tour de France, noting the lack of barriers between runners and spectators, which created an intense experience as fans were very engaged. While there wasn't much music or entertainment along the course, the crowd's enthusiasm made up for it.
The conversation then shifts to the host’s personal experience with marathons, discussing his struggles with injuries over the past year and a half. Despite these challenges, he successfully completed the Valencia Marathon in 2:51, feeling strong cardiovascularly but recognizing the need to build strength in his legs due to previous injuries and travel fatigue. He aimed to finish under 2:53 as it would qualify him for the New York Marathon, although he acknowledged the complexities of getting into that race despite meeting the time requirement. Overall, the Valencia Marathon was a fulfilling experience for the host, blending the thrill of competition with the charm of the city.
The conversation revolves around the challenges and experiences of running a marathon after traveling internationally. The speaker discusses how flying to Brazil and then Spain affected their physical performance during a race, where they aimed to finish under 2:53 to qualify for the New York Marathon, albeit recognizing that entry is still highly competitive. They mention the complications with timing chips that inaccurately recorded their finish time due to a late start.
The speaker prefers to break the race down into manageable 5K splits rather than counting down by kilometers, which helps mentally during the run. They express admiration for the fast times achieved by other runners, despite warmer weather conditions during the race, noting differences in how American runners might react to heat compared to other competitors.
The discussion also highlights the interesting phenomenon of "balloon ladies" at Disney races, who are not official sweepers but rather a group of runners helping others gauge their pace and avoid being swept off the course. This has unintentionally created a sense of dread among some participants, despite the balloon ladies' friendly intentions.
Lastly, the conversation touches on the effects of jet lag on performance, with the speaker sharing tips on how to adapt before a race, emphasizing the importance of timing regarding arrival to minimize the negative impacts of travel on running performance.
The discussion...
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In this episode of the MindBodyMarathon, Dr. Leo Kormanik running specialist discusses with Zach Goulet and Dr. Matt Pisanelli natural remedies for overcoming sickness, particularly during the cold season. They share personal experiences of feeling under the weather and emphasize the prevalence of illness this time of year, which they observed even while traveling internationally.
The conversation includes various home remedies and health tips. One host shares a drink made from bone broth and honey, noting honey's effectiveness in alleviating coughs, potentially surpassing traditional cough syrups. Another host mentions a drink made from peppermint tea and honey, while a third discusses a concoction called "juju juice," made from grated jujube, ginger, cinnamon, curcumin, honey, apple cider vinegar, and lemon.
They also highlight the benefits of garlic, explaining a method to infuse honey with crushed garlic for therapeutic use, and the importance of apple cider vinegar for cleansing and health. One host recommends a hydration strategy using Pedialyte or similar electrolyte solutions, along with warm clothing to sleep in, which they claim can quickly alleviate symptoms of illness.
Finally, they discuss the benefits of using saunas to combat sickness, suggesting that the heat can help expel illness from the body. They advocate for regular sauna use during cold and flu seasons, noting its effectiveness in enhancing respiratory health. The episode serves as a resource for listeners looking for natural, practical methods to manage and recover from sickness.
In this discussion, the hosts share personal experiences and insights on managing chronic allergies and respiratory issues, particularly during cold and flu season. One host recounts a beneficial experience in a steam room in Switzerland that helped clear congestion, highlighting the effectiveness of steam and essential oils for respiratory relief. They also mention using heat from dishwashers as a makeshift steam treatment when desperate.
The conversation shifts to the benefits of saunas, explaining how they can mimic the body’s natural fever response to combat illness by creating an environment that bacteria and viruses cannot thrive in. They reference James Nestor's book on the importance of nasal breathing, noting how it filters out microbes more effectively than mouth breathing, which can lead to increased susceptibility to illness.
The hosts discuss the use of neti pots for nasal irrigation to alleviate congestion, recommending keeping them clean and using distilled water. They emphasize the importance of nutrition during illness, noting that the gut plays a significant role in immune health. They suggest consuming simple, easily digestible foods to support the immune system.
Additionally, they touch on the impact of seasonal changes and unhealthy eating habits during the holiday season as contributing factors to increased sickness. They caution against cold exposure when fully sick but mention its potential benefits for immune robustness when feeling slightly unwell.
Finally, the hosts recommend preventative measures for travelers, such as using zinc cough drops to combat exposure to germs in enclosed spaces like airplanes. They advocate for maintaining a proactive approach to health, especially when around sick individuals. Overall, the discussion blends personal anecdotes with practical health tips for managing respiratory issues and staying healthy during cold and flu season.
In this discussion, the hosts share various health tips and personal experiences related to preventing illness, particularly during travel and cold seasons. They emphasize the importance of maintaining immune health by using remedies like zinc cough drops and Neosporin on a Q-tip to combat bacteria when around sick individuals. One host mentions using essential oils, specifically a blend called Thieves, which contains natural...
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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.
The discussion on this episode of the MindBodyMarathon podcast is with Matt Heberling, PhD about running form analysis. Host Dr. Leo Kormanik running specialist is here to break down some of the best ways to improve your running form. Matt and Dr. Leo talk about how running form is not a matter of precision but a matter of individual form more akin to dancing.
Running form should be based on reflexes, rhythm, and coordination. For this to be the case, good body awareness and connection to how we feel and how we move is critical. The discussion gives you insight into how to make this possible.
They are onsite in Valencia, Spain ahead of the famous Valencia Marathon of which Dr. Leo is going to participate.
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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, host Dr. Leo Kormanik, Zach Goulet and Adam Stackpole share their experiences hiking the Grand Canyon, specifically the Rim to Rim to Rim (R3) trek. They highlight the challenges they faced, including inadequate preparation and physical difficulties throughout the journey. The episode aims to inform and guide listeners interested in undertaking similar hikes, detailing their route and the lessons learned along the way.
Key points include:
1. Experience Overview: They recount their challenging yet rewarding hike, discussing the distance they covered (approximately 45-46 miles) and the time taken (about 15.5 hours).
2. Preparation: Both admit to being underprepared, with only a few months of casual training leading up to the hike. They emphasize the importance of being adequately trained for such strenuous activities.
3. Trail Details: They describe their route, which included the South Kaibab Trail down to Phantom Ranch, then up the North Kaibab Trail, and back down via Bright Angel. The choice of trails was strategic, as Bright Angel provides more water stops.
4. Mental and Physical Challenges: The hosts discuss the emotional highs and lows experienced during the hike, illustrating how each member of the group faced their own struggles at different times.
5. Injury and Resilience: Dr. Leo shares his experience of falling and injuring his knee, highlighting the mental toughness required to continue despite pain. The discussion reveals the importance of camaraderie and support among hiking partners.
6. Trail Conditions: They mention the unique challenges of the canyon’s terrain, including the need for careful footing due to boulder placements and elevation changes.
Overall, the episode blends humor and seriousness as they reflect on the grueling nature of the hike, the camaraderie formed, and the valuable insights gained for anyone considering a similar adventure.
In this discussion, the hosts recount their grueling experience hiking the Rim to Rim to Rim (R-III) route in the Grand Canyon during an exceptionally hot week in October. They delve into various challenges they faced, including inadequate preparation, navigating difficult terrain, and the emotional and physical toll of the hike.
Key points include:
Extreme Heat: They discuss the weather conditions, noting it was the hottest week of October on record, with temperatures reaching at least 105 degrees. The heat was particularly brutal when they exited Phantom Ranch.
Navigation Mistakes: They recount a significant mistake early on where they followed an incorrect path, wasting time and distance. This misstep was attributed to following a Spanish tour guide, which led to frustration and added mileage.
Trail Conditions: The hosts describe the technical difficulties of the South Kaibab Trail, emphasizing the steepness and challenging footing, which contributed to physical exhaustion.
GPS Reliability: They discuss the inadequacies of their GPS devices, which sometimes provided inaccurate readings, particularly in the canyon's confined areas. They stress the importance of trusting ranger guidance and established trail information over GPS data.
Mental Resilience: The conversation highlights the mental challenges of long-distance hiking, including dealing with discouraging news about remaining distances and the need for perseverance. They emphasize the importance of focusing on one step at a time, particularly during tough moments.
Overall Experience:...
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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 Mind Body Marathon Podcast, Dr. Leo Kormanik Running Specialist discusses the key concept of joint laxity and range of motion and the 9-Point Flexibility Test. This is important for understanding if you should spent your time stretching or strengthening.
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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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