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:...

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.

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...