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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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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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