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...

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

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...

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.

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...

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...