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...

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...

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...

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...

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...

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...

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...

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...