Former NBA Player JR Bremer Joins Dr. Leo Kormanik and Isaac Cherry to Discuss his Keys to Success

Mind Body Marathon

#Sports #Running #Fitness #Medicine #Dr. Leo Kormanik #Mind Body

28:24

In our second installment of the Small Business Starter Kit series - we’re tackling a topic that’s sometimes tricky, sometimes confusing, but ever-present: taxes. Hosts Austin and Jannese have an insightful conversation with entrepreneur Isabella Rosal who started 7th Sky Ventures , an exporter and distributor of craft spirits, beer, and wine. Having lived and worked in two different countries and started a company in a heavily-regulated field, Isabella is no stranger to navigating the paperwork-laden and jargon-infused maze of properly understanding taxes for a newly formed small business. Join us as she shares her story and provides valuable insight into how to tackle your business’ taxes - so they don’t tackle you. Learn more about how QuickBooks can help you grow your business: QuickBooks.com See omnystudio.com/listener for privacy information.…

11 days ago 58:19

MP3•Episode home

In this discussion, J.R. Bremer highlights the significance of work ethic in sports, reflecting on his journey as an underdog who overcame skepticism from his coach in middle school to achieve success, including a retired jersey. Bremer emphasizes that a solid work ethic is essential for athletes who often face competition from naturally gifted players who may lack the same diligence. As a coach, he stresses the importance of building individual relationships with players to understand their needs and tailor coaching styles accordingly. Transitioning from college to professional basketball, he notes the shift from a highly structured environment to a more autonomous one, where finding balance becomes crucial. Bremer shares fond memories with teammates, especially Antoine Walker, who supported him in his rookie days, and offers insight into the dynamic atmosphere created by talented players like LeBron James. Ultimately, he argues that having experienced mentors, or "old heads," is particularly valuable in professional settings where self-direction is more common than in college contexts.

In the NBA, the presence of experienced veterans, referred to as "old heads," is crucial for guiding rookies through the complexities of professional play, as they possess extensive knowledge of the league's nuances. This contrasts with the college basketball environment, where players may be newer to the system despite having been there for a few years. Bremer reflects on the current state of basketball, noting how the overwhelming focus on the three-point shot is influencing youth development negatively, leading to a lack of foundational skills and basketball IQ. He argues that international players often excel due to their early exposure to professional competition, whereas domestic youth basketball is suffering from a lack of structured development, exacerbated by issues like the transfer portal, which fosters a sense of entitlement and diminishes the desire to work through challenges. He believes that a strong work ethic is essential for success, and the current trend of transferring freely contributes to a diminished accountability among young players. Ultimately, Bremer highlights the need for a more balanced approach to basketball training to promote growth and development.

The conversation highlights the contrasting nature of training and competition in running versus basketball, emphasizing how running offers a more objective measure of performance, such as mileage, while basketball's intangibles make it harder to gauge effort and commitment. It discusses the importance of a strong work ethic and the foundational training that less naturally gifted athletes often undertake, which can lead them to excel, even at higher levels like the Olympics. The dialogue also touches on the significance of nutrition, mental health support, and specialized training for basketball players to build durability and endurance, as seen through personal experiences of sharing training regimes and mental health resources in the NBA. Ultimately, the message stresses the necessity of building strong relationships with athletes, emphasizing their holistic development, resilience, and the power of a positive mindset in achieving success.

The conversation reflects on the importance of giving one's all in sports and life, emphasizing a personal commitment to hard work and self-improvement while minimizing the influence of outside opinions, particularly from social media. The speaker shares their experience of taking a break from social media to enhance their focus and mental health, leading to personal growth and improved performance over time. They highlight the detrimental effects of social media comparisons and stress the value of recognizing and building on positive aspects of performance, even amidst setbacks. The dialogue also touches on the significance of coaching youth basketball with a focus on team development rather than individual “hero ball,” aiming to prepare players for high school level competition by instilling fundamental skills and concepts. Overall, the key takeaway revolves around the balance between personal expression in sports and adhering to a team-oriented approach that fosters collective success.

The speaker emphasizes the pursuit of perfection in sports while acknowledging that perfection is unattainable, promoting a mindset where players strive for their best. They advocate for a structured approach to defense, while allowing for more freedom and creativity on offense to ensure players can express themselves and grow within their roles. This balance is crucial, as players must understand their individual strengths and how to fit into the team dynamic. The speaker reflects on personal experiences and frustrations with overly rigid systems that stifle offensive play, highlighting the importance of being adaptable and recognizing contributions beyond scoring, such as rebounding and overall impact in games. They express a preference for coaching over playing, valuing the opportunity to mentor young athletes by drawing from their own varied experiences in sports.

The speaker, passionate about coaching youth, views it as their calling and enjoys still playing basketball, preparing for a celebrity game while participating in summer pick-up games. They favor LeBron James over Michael Jordan in the "who's better" debate, citing LeBron's longevity and ability to still perform at a high level. The speaker highlights the importance of nutrition in athletes’ performance and rising injury rates, contrasting today's youth activity levels with their own childhood experiences of playing outside. They own F-Forty-five, a gym in downtown Cleveland focused on creating a supportive community through group training for all fitness levels. Ultimately, they advise listeners to stay focused on their goals and persevere through challenges, as success often comes from resilience.

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.

49 episodes

Mind Body Marathon

Former NBA Player JR Bremer Joins Dr. Leo Kormanik and Isaac Cherry to Discuss his Keys to Success

Mind Body Marathon

published 11 days ago

MP3•Episode home

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.

49 episodes

#Sports #Running #Fitness #Medicine #Dr. Leo Kormanik #Mind Body

All episodes

Mind Body Marathon

1
Hydration Discussion & Insights with Sports Chiropractors Leo Kormanik, Matt Pisanelli, & Jared Bugaj 28:34

4 days ago28:34

28:34

In this episode of the Mind Body Marathon, Dr. Leo Kormanik is joined by Dr. Jared Bugaj and Dr. Matt Pisanelli to discuss hydration principles to enhance athletic performance. They introduce hydrogen water, which is produced through electrolysis to create hydrogen gas that acts as a selective antioxidant, potentially improving overall hydration. The hosts mention their new glass water bottles, emphasizing the health concerns related to plastic consumption. They explore the evolving focus on hydration, noting a shift from sugary sports drinks to the importance of water and electrolytes, especially for athletes. They recommend a daily water intake of about half one’s body weight in ounces, with adjustments based on activity level and environmental factors. The conversation acknowledges the risks of over-hydration and the necessity of electrolyte balance using products like LMNT and DIY mixtures. The hosts agree that proper hydration is vital for performance, recovery, and overall health, especially concerning the physiological principle that water follows sodium. They conclude by emphasizing the importance of electrolytes in managing hydration effectively. The conversation revolves around the importance of electrolyte management, particularly sodium, for hypertensive individuals who are either fit or unfit, and how hydration affects athletic performance. While transient hypertension can occur shortly after sodium intake, it generally stabilizes, making it crucial for active individuals to replace electrolytes without compromising their health. The hosts discuss the phenomenon of cardiovascular drift common in long-distance running, emphasizing that hydration is key to maintaining blood volume and managing lactic acid concentration during performance. Recommendations vary based on individual preferences and experiences, with some advocating for water intake initially, followed by sports drinks later in a marathon to offset fatigue and enhance performance. Personal anecdotal practices are shared, highlighting the significance of pre-race electrolyte loading and fluid strategies that meet individual needs during races. In preparation for marathons, individuals often develop specific fueling and hydration strategies that maximize performance. One participant emphasizes not consuming calories or electrolyte supplements in the hour and a half leading up to the race, switching to water-only intake until starting, after which they take early energy gels to kickstart their system. Another person shares their experience of consuming high-calorie sports drinks during the latter stages of a marathon, reflecting on a coaching tip to hydrate early and often, especially in the challenging late miles. They discuss various hydration methods, including using cooling techniques such as pouring water on themselves to retain salt and enhance temperature regulation, with the acknowledgement that in different marathons, the availability and type of hydration stations can vary. The conversation also touches on the benefits of alkaline hydrogen water for better absorption and its potential effects on fascia health, suggesting that efficient hydration is crucial for performance, especially in hot conditions, where cooling strategies can also play a significant role. The discussion focuses on effective techniques for hydrating during running, particularly in races. The speakers emphasize the importance of correctly handling paper cups at hydration stations by pinching the cup and allowing water to sit in the mouth before swallowing to avoid coughing and ensure proper ingestion. They note that drinking too quickly can lead to gastrointestinal distress and prevent proper absorption of fluids, recommending that runners control their intake by nursing their drinks over time. Additionally, they share general hydration guidelines, suggesting that athletes should consume about half their body weight in ounces of water, increase their intake alongside exercise, and incorporate electrolytes throughout the day. They also mention the potential benefits of hydrogen water, encouraging listeners to experiment with different hydration products to optimize their performance. LMNT product: www.drinkLMNT.com Hydrogen Water Bottle referenced in video: https://amzn.to/3R9T17w 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 .…

Mind Body Marathon

1
Former NBA Player JR Bremer Joins Dr. Leo Kormanik and Isaac Cherry to Discuss his Keys to Success 58:19

11 days ago58:19

58:19

In this episode of "The Mind Body Marathon," host Dr. Leo Kormanik discusses the journey of J.R. Bremer, a former NBA player, alongside current college hooper Isaac Cherry. J.R.'s path to the NBA began in middle school, where a coach's skeptical remark about his future fueled his determination. He gradually honed his skills, rising from a short freshman player to a pivotal role as point guard in high school, eventually leading his team to a state championship. He went on to St. Bonaventure, where he faced challenges like an injury but improved his performance each year, culminating in a standout senior season that caught the attention of potential NBA scouts. J.R. reflects on the pressure of transitioning from high school to college basketball, emphasizing the rigorous training and mental adjustments required at each level, highlighting the importance of hard work, self-belief, and the pivotal role of mentorship in his journey. In this discussion, J.R. Bremer highlights the significance of work ethic in sports, reflecting on his journey as an underdog who overcame skepticism from his coach in middle school to achieve success, including a retired jersey. Bremer emphasizes that a solid work ethic is essential for athletes who often face competition from naturally gifted players who may lack the same diligence. As a coach, he stresses the importance of building individual relationships with players to understand their needs and tailor coaching styles accordingly. Transitioning from college to professional basketball, he notes the shift from a highly structured environment to a more autonomous one, where finding balance becomes crucial. Bremer shares fond memories with teammates, especially Antoine Walker, who supported him in his rookie days, and offers insight into the dynamic atmosphere created by talented players like LeBron James. Ultimately, he argues that having experienced mentors, or "old heads," is particularly valuable in professional settings where self-direction is more common than in college contexts. In the NBA, the presence of experienced veterans, referred to as "old heads," is crucial for guiding rookies through the complexities of professional play, as they possess extensive knowledge of the league's nuances. This contrasts with the college basketball environment, where players may be newer to the system despite having been there for a few years. Bremer reflects on the current state of basketball, noting how the overwhelming focus on the three-point shot is influencing youth development negatively, leading to a lack of foundational skills and basketball IQ. He argues that international players often excel due to their early exposure to professional competition, whereas domestic youth basketball is suffering from a lack of structured development, exacerbated by issues like the transfer portal, which fosters a sense of entitlement and diminishes the desire to work through challenges. He believes that a strong work ethic is essential for success, and the current trend of transferring freely contributes to a diminished accountability among young players. Ultimately, Bremer highlights the need for a more balanced approach to basketball training to promote growth and development. The conversation highlights the contrasting nature of training and competition in running versus basketball, emphasizing how running offers a more objective measure of performance, such as mileage, while basketball's intangibles make it harder to gauge effort and commitment. It discusses the importance of a strong work ethic and the foundational training that less naturally gifted athletes often undertake, which can lead them to excel, even at higher levels like the Olympics. The dialogue also touches on the significance of nutrition, mental health support, and specialized training for basketball players to build durability and endurance, as seen through personal experiences of sharing training regimes and mental health resources in the NBA. Ultimately, the message stresses the necessity of building strong relationships with athletes, emphasizing their holistic development, resilience, and the power of a positive mindset in achieving success. The conversation reflects on the importance of giving one's all in sports and life, emphasizing a personal commitment to hard work and self-improvement while minimizing the influence of outside opinions, particularly from social media. The speaker shares their experience of taking a break from social media to enhance their focus and mental health, leading to personal growth and improved performance over time. They highlight the detrimental effects of social media comparisons and stress the value of recognizing and building on positive aspects of performance, even amidst setbacks. The dialogue also touches on the significance of coaching youth basketball with a focus on team development rather than individual “hero ball,” aiming to prepare players for high school level competition by instilling fundamental skills and concepts. Overall, the key takeaway revolves around the balance between personal expression in sports and adhering to a team-oriented approach that fosters collective success. The speaker emphasizes the pursuit of perfection in sports while acknowledging that perfection is unattainable, promoting a mindset where players strive for their best. They advocate for a structured approach to defense, while allowing for more freedom and creativity on offense to ensure players can express themselves and grow within their roles. This balance is crucial, as players must understand their individual strengths and how to fit into the team dynamic. The speaker reflects on personal experiences and frustrations with overly rigid systems that stifle offensive play, highlighting the importance of being adaptable and recognizing contributions beyond scoring, such as rebounding and overall impact in games. They express a preference for coaching over playing, valuing the opportunity to mentor young athletes by drawing from their own varied experiences in sports. The speaker, passionate about coaching youth, views it as their calling and enjoys still playing basketball, preparing for a celebrity game while participating in summer pick-up games. They favor LeBron James over Michael Jordan in the "who's better" debate, citing LeBron's longevity and ability to still perform at a high level. The speaker highlights the importance of nutrition in athletes’ performance and rising injury rates, contrasting today's youth activity levels with their own childhood experiences of playing outside. They own F-Forty-five, a gym in downtown Cleveland focused on creating a supportive community through group training for all fitness levels. Ultimately, they advise listeners to stay focused on their goals and persevere through challenges, as success often comes from resilience. 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 .…

Mind Body Marathon

1
Mindset Discussion with Experienced Meditator Frank Alesci, Actress Samua Kormanik, & Dr. Leo 1:06:13

18 days ago1:06:13

1:06:13

In this episode of the Mind Body Marathon podcast, the hosts Dr. Leo Kormanik and Actress Samua Kormanik delve into the importance of mindset and meditation, aiming to help listeners cultivate a healthier mental state. With guest Frank Alesci, who shares his recent experiences trekking to Machu Picchu in Peru, they discuss the challenges of travel, including the initial stress of lost luggage. Frank emphasizes the significance of overcoming obstacles and shifting perspectives in unfamiliar environments, which can expose the triviality of everyday issues. The conversation touches on the practice of mindfulness, the power of being present, and how personal experiences can lead to a deeper understanding of oneself and empathy towards others. Ultimately, they explore the transformative nature of travel and the lessons learned when confronting both new and familiar challenges. In this discussion, the speaker reflects on the concept of getting "stuck in a moment," highlighting how individuals often experience suffering during challenging times, which can seem overwhelming at the moment but may appear trivial in hindsight. The conversation transitions into the speaker's personal journey with yoga and meditation, starting from a transformative yoga class that inspired a deeper connection to the practice and led to an initiation into Kriya Yoga. Kriya, which means "action" in relation to God, emphasizes the importance of mindfulness and taking action in daily life without external pressures, such as specific diets or destinations. The speaker also explains that while public classes might not offer Kriya Yoga initiation, true seekers can explore the practice through research, books, and eventually find ashrams for a more structured path. The speaker shares a travel experience to India to meet a living guru, enriching their understanding of Kriya Yoga and its teachings. Overall, the narrative underscores the ongoing journey of self-discovery through yoga and the importance of action and presence in one's life. The speaker describes an experience at an ashram that prepared food for a community gathering, expecting 2,000 attendees but welcoming 13,000, which fostered a magical collective energy among the visitors. This moment highlighted the importance of communal support and the willingness to adapt to unexpected circumstances, fostering a sense of unity. The conversation then shifts to personal growth, emphasizing the significance of recognizing and documenting positive experiences instead of fixating on negatives. The speaker reflects on the overwhelming nature of thoughts in daily life, noting that a significant portion are repetitive and often negative, urging the need for mindfulness practices like meditation to help navigate these thoughts. This leads to a discussion about perception, the mind-body connection, and the balance of experiences, underlining that everyone faces challenges in various life areas despite outward appearances. Ultimately, the dialogue encourages listeners to cultivate awareness and positivity to improve mental well-being. The speaker reflects on the paradox of sharing personal success and challenges, where they often feel comfortable discussing their positives with a select few, while generally downplaying their achievements around others, who may prefer to vent about their struggles, fearing that positivity might be seen as bragging. They emphasize the need to focus on the good in life, akin to a mindset cultivated in their family, promoting resilience and perspective even in challenging times. They reference a quote by Naval Ravikant about earning peace of mind and love, highlighting that wealth cannot buy such states. The conversation touches on emotional struggles, the complexities of presenting oneself to others, and encouraging a balance between acknowledging difficult feelings while also nurturing a positive outlook, underscoring that self-awareness and acceptance of varying emotions can lead to personal growth and resilience. Ultimately, they suggest creating a mental space that accommodates all aspects of oneself as crucial for emotional well-being. The speaker recounts a memorable event where a speech highlighted the joyful and resilient spirit of Brazilian people, linking this to the unique nuances of the Portuguese language, particularly how it conveys emotions as temporary states rather than permanent identities. They draw comparisons to other examples of language shaping perception, such as the historical absence of the word "blue," emphasizing the connection between language, feelings, and self-identity. The discussion then shifts towards the importance of meditation and mindfulness in personal growth, noting that practices like breathing exercises can help individuals gain control over their emotions and thoughts, promoting a more intentional life. The speaker reflects on their own challenges with anxiety and distraction, expressing excitement about exploring techniques like the Alexander technique for grounding and presence. They underscore the universal need for calming the mind across cultures and suggest that understanding the relationship between breath and emotional states can lead to significant benefits, wrapping up with a call to self-reflection and inner exploration as a means to enhance mental clarity and focus. The conversation revolves around the importance of conscious awareness regarding our thoughts and experiences, particularly in relation to emotional and mental health. The speaker shares reflections from a trip to Peru and an Amazon trek, highlighting the contrasting perspectives of people living in the rainforest who are unaware of modern societal issues, which illustrates how our perception of problems is often shaped by our context. They emphasize the value of mindfulness and self-reflection, encouraging listeners to consider how their actions and interactions with others can create positive reverberations in themselves and their communities. The discussion concludes with an emphasis on the importance of cultivating awareness and understanding oneself as a way to improve overall mindset and future self-care. 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 .…

Mind Body Marathon

1
Professional Ultrarunner Arlen Glick Joins Dr. Leo Kormanik and Zach Goulet to Discuss His Career 1:05:04

25 days ago1:05:04

1:05:04

In the latest episode of the MindBodyMarathon, ultramarathon runner Arlen Glick joins Dr. Leo Kormanik running specialist and Zach Goulet to discuss his unique journey into running, which began as a hobby to stay fit in his late teens and transformed into a passion after winning his first race at 21. He emphasizes the joy of running over competitive pressures often encountered by collegiate athletes, highlighting the importance of maintaining a well-rounded lifestyle by balancing his running with activities like fishing and his involvement in prison ministry. Arlen typically trains at high volumes, logging 130 to 150 miles a week and favoring back-to-back long runs for preparation, showcasing a thoughtful approach to balancing athletic performance and personal fulfillment. In a recent discussion, an ultramarathon runner details their high-volume training approach, often logging 150 miles per week through a combination of morning and evening runs, with longer sessions on weekends, primarily on trails. They acknowledge the challenge of adapting their training philosophy when moving to mountainous terrain, noting that trail running can significantly increase the time spent on feet, affecting overall mileage. The runner also shares their experience of functioning with a torn ACL throughout their career, adapting to compensate for it by building strength and volume rather than focusing solely on speed work. Despite this injury, they explain how maintaining a high volume of training led to impressive race performances and discuss the physiological benefits of increased blood volume and capillarization that come from such extensive training, drawing parallels to traditional methods used by past elite runners. In a recent conversation, an ultramarathon runner shared insights about their training journey, particularly the physiological changes that occur in tendons during high-volume training, emphasizing the increase in density that supports performance by attenuating ground reaction forces. The runner discussed their experience with a torn ACL, which they had lived without for years while still achieving impressive race results. Recently, they enlisted the help of a coach for the first time in their career, motivated by a desire to improve their speed work post-injury. They recounted a significant race they completed shortly before scheduling ACL surgery and mentioned an upcoming documentary titled "The Chase," which follows five athletes, including themselves, during an ultramarathon and explores the challenges and triumphs of the experience. Excited about the film's premiere in their hometown, they highlighted the depth of the story and its potential impact on the ultramarathon community. The ultramarathon runner discussed the significance of their last race before undergoing ACL surgery, highlighting the depth of personal challenges they faced during that time, which the documentary "The Chase" captures but doesn't fully delve into. They chose not to disclose their torn ACL publicly to avoid scrutiny, focusing solely on their decision-making for their health. The film, which features five athletes including the runner, aims to showcase the multifaceted lives of competitors beyond their performances. Reflecting on memorable races, they recounted a breakout year where they significantly surpassed course records, eventually leading to a third-place finish at the prestigious Western States race, where they battled injuries without fully realizing their impact. Additionally, they shared insights on their flexible fueling strategies during races, emphasizing their unique ability to maintain gut health, which has contributed to their success in ultramarathon events. Overall, the conversation revealed the complexities of athletic performance intertwined with personal narratives and growth. The ultramarathon runner shared their experiences experimenting with different fueling strategies during races, noting a time when they ran for nine hours without eating, proving their ability to efficiently burn fat. They emphasized the necessity of training with either carbohydrates or fats to optimize performance and mentioned their preference for flavorless carb sources like gels or liquid forms for convenience during long races. They also discussed their surgery recovery, which was aimed at addressing hip issues, and expressed determination to properly rehabilitate to avoid developing bad habits. Signing with the sports brand Craft was highlighted as a significant milestone, and they looked forward to an upcoming team event in Europe. Among their bucket list races, Badwater stood out due to its extreme conditions, unique history, and personal interest in heat training. Enthusiastic about tackling one of the toughest ultramarathons, they shared humorous thoughts on the challenges involved, including the notorious white line on the course where runners' shoes might melt. The ultramarathon runner shared their experiences and thoughts on competing in extreme conditions, particularly discussing Badwater's intense heat and challenges, including the need for careful planning and training. They highlighted their love for desert environments and the psychological aspects of ultra running, especially during their first 250-mile race, Cocodona, where they discovered that their previous issues with chills and nausea after races were more mental than physical. They addressed the importance of preparing for fluctuations in temperature throughout long races and expressed an interest in both U.S. and international ultramarathons, emphasizing the tug-of-war between pursuing personal dreams versus professional commitments. The conversation also touched on an upcoming film about running, which they believe will resonate with both runners and the general public, showcasing the transformative experiences that come from such extreme challenges. 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 .…

Mind Body Marathon

1
Jillian Reyna, Dr. Leo, & Zach Goulet Talk about Running Training & Being Active While Pregnant 49:52

5 weeks ago49:52

49:52

In this episode of the MindBodyMarathon, host Dr. Leo Kormanik is joined by regular Zach Goulet and special guest Jillian Reyna, who is currently twelve weeks pregnant. They discuss topics related to women's running and health, particularly during pregnancy. Jillian, a coach for adult runners ranging from beginners to those aiming for Boston Qualifiers, shares her journey into running, which began in high school after transitioning from gymnastics. Initially motivated by a desire to meet boys, she found success in track and later competed in cross-country and track at the collegiate level. After taking a break from competitive running post-college, Jillian returned to the sport through marathon running, inspired by a friend's interest in the Columbus Marathon. She had a positive experience in her first marathon, which reignited her passion for running. This led her to coaching, as she wanted to provide a supportive experience for others, contrasting with some negative coaching experiences she had in the past. Jillian emphasizes the joy of running beyond competition and the importance of integrating it into a healthy lifestyle. She also mentions her daughter, who is nineteen months old. In this discussion, Jillian Reyna shares her experiences with running during pregnancy. She ran with her first child until about 26 weeks, making necessary adjustments for comfort, such as incorporating walk breaks due to bladder pressure. Jillian cherishes the connection she felt while running, often talking to her unborn child during workouts. When it comes to exercising during pregnancy, the conversation highlights the importance of listening to one's body and adjusting activities based on individual comfort and health. Jillian's OB is supportive of her maintaining fitness, emphasizing the significance of understanding one's baseline fitness levels prior to pregnancy and making informed decisions about intensity and duration of workouts. The conversation also touches on general guidelines for pregnant women, noting that keeping heart rates below 150 beats per minute can be a good practice. However, it's essential to consider personal health history, risk factors, and any specific medical advice from healthcare providers. They discuss how movement can be therapeutic, especially for those experiencing nausea, as it may provide relief and distraction. Ultimately, the focus is on finding a balance that promotes well-being while ensuring safety during pregnancy. The discussion wraps up with a mention of professional athletes, like Alicia Montano, who have notably continued running during their pregnancies, highlighting the diverse experiences among women. In this conversation, the speaker reflects on their running habits before and during pregnancy, emphasizing a low-mileage approach that has proven effective for them. They typically run three days a week, averaging 20 to 30 miles, which they find manageable alongside their responsibilities as a mother. The speaker acknowledges that they face criticism for their mileage but highlights the importance of enjoying running without the pressure of high mileage that can lead to burnout. They discuss the balance of maintaining fitness while being present for their family, recognizing that their priorities have shifted since having children. As the speaker navigates their current pregnancy, they describe adapting their running routine to include walk intervals and lower mileage, focusing on enjoyment rather than performance. They share past experiences of returning to running postpartum too quickly, leading to discomfort and potential injury. Learning from these experiences, they emphasize the importance of patience and the need to listen to one’s body after childbirth, acknowledging the changes that occur. The speaker aims to approach this pregnancy with a healthier mindset, ensuring they can continue to enjoy running while prioritizing their well-being. The speaker reflects on the transformative experience of motherhood, emphasizing that after having a child, both the body and mind undergo significant changes. They express regret over rushing to return to running postpartum, wishing they had instead taken the time to bond with their newborn and rest. The speaker acknowledges the societal pressure to "bounce back" after childbirth but stresses the importance of recognizing this phase as temporary. They highlight the need for mothers, especially those from competitive backgrounds, to allow themselves time to heal and adjust to their new routines without feeling bitter about the sacrifices they make for their children. As the speaker navigates their current pregnancy, they draw on past experiences and insights to manage morning sickness and maintain an active lifestyle. They share that they are focusing on eating what their body craves during this time, often reverting to simple carbohydrates like bagels and cereal. The speaker discusses the importance of pelvic floor therapy, which they began postpartum, and how it has been beneficial in managing tightness and scar tissue from their C-section. They also touch upon their core work, noting the need to be cautious as their body changes throughout pregnancy, specifically addressing diastasis recti and the importance of strengthening the obliques. Overall, the speaker emphasizes the need for patience and self-care during this unique season of life. The speaker discusses the importance of maintaining core strength, particularly the obliques, during and after pregnancy, and reflects on their own experience with diastasis recti. They share insights from their pelvic floor therapy, noting significant changes they felt after stopping breastfeeding, which allowed their body to tighten up as hormonal influences diminished. They also introduce their coaching business, "Rise and Rain," which emphasizes enjoying the process of personal challenges rather than solely focusing on the end goal. The speaker highlights the value of perspective in motherhood, encouraging others to appreciate their journey and remain grateful for their abilities. They offer advice to set goals and take action without waiting for the perfect moment, reinforcing the message of support and shared experiences for both mothers and their partners in navigating pregnancy and postpartum challenges. 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 .…

Mind Body Marathon

1
Dr. Leo Kormanik Discusses His Book About Running Form "Faster Without Fail" at Second Sole in Ohio 1:02:32

6 weeks ago1:02:32

1:02:32

Dr. Leo Kormanik, discusses some of his key points in his Amazon Best selling book "Faster Without Fail" at Second Sole in Canton, OH. He pulls out some of his key topics about running form, training tips, and salient advice on how to run pain free and faster than ever. He also does a Question and Answer section at the end. The topics vary from clarification on certain running form topics, to how to fix shins splints, advice on nutrition, how to stop heel striking, and many more. 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.…

Mind Body Marathon

1
Farm-to-Table Chef Steve Parris Joins the Show to Discuss Controversies Around the Food Industry 1:12:37

7 weeks ago1:12:37

1:12:37

In this episode of the Mind Body Marathon, host Dr. Leo Kormanik (@drleokormanik) discusses the farm-to-table movement and the controversies surrounding industrialized food production. Joining him are Dr. Jared Bugaj (@bugoat17), Zach Goulet (@zmglmt) and Steve Parris, a personal chef with extensive experience in the farm-to-table concept. Steve shares his journey as a chef, highlighting his early experiences with farmer's markets and the importance of sourcing fresh, local ingredients. He recalls a transformative moment in the late 1990s when he discovered the vibrancy of produce picked just days before, which contrasted sharply with the older model of sourcing food that often involved weeks of transportation. The conversation touches on the creative challenges chefs face when working with lower-quality ingredients, emphasizing the philosophy of restraint and respect for the land and farmers. Steve recounts his relationships with local farmers, discussing how these connections influenced his cooking and menu planning. The dialogue also explores the perceptions of food quality in the U.S. compared to other countries, particularly regarding industrialization and processing. Steve describes his experiences visiting farms and markets, emphasizing how fresh ingredients can lead to remarkable culinary experiences. The episode concludes with a discussion about organic farming practices and the use of pesticides, particularly glyphosate, originally developed by Monsanto. The participants reflect on the importance of sustainable practices and the historical context of food production methods. Overall, the episode advocates for mindful sourcing and appreciation of local food systems. In this discussion, the speakers delve into the effects of glyphosate, the active ingredient in Roundup, on human health and the environment. They explain that glyphosate disrupts the body's amino acid balance by replacing glycine, a key amino acid involved in enzyme function and collagen structure. This interference weakens collagen and enzymes, leading to potential health issues, including "leaky gut," where the intestinal barrier becomes compromised. The conversation also touches on the correlation between the introduction of glyphosate into agriculture and rising rates of conditions such as autism and allergies. The speakers suggest that glyphosate acts as a low-grade antibiotic, disrupting gut bacteria and contributing to health problems. They critique the narratives surrounding organic farming, arguing that mainstream media often focuses on the downsides, such as increased land and water use, while overlooking health benefits. They point out that large corporations have co-opted the organic label, making it harder for small family farms to thrive. The speakers highlight the importance of seasonal eating and the nutritional differences between food grown in healthy soil versus industrial farming practices. They also share stories of the pressures faced by family farmers from large agricultural companies, illustrating the struggle between small-scale organic farming and industrial farming practices. Overall, the conversation advocates for a return to local, sustainable farming practices and greater awareness of the implications of industrial agriculture on health and the environment. In this conversation, the speakers discuss the issues surrounding health, food sourcing, and agricultural practices, particularly in relation to lifestyle changes versus reliance on pharmaceuticals. They emphasize the growing awareness of these topics in light of political changes and the influence of figures like RFK Jr. on public discourse. They argue that society often prefers quick fixes, like pills, instead of making fundamental lifestyle changes to improve health. The speakers reflect on the importance of diet and fresh, locally sourced food, explaining how freezing and mass production can compromise the nutritional quality of fruits and vegetables. They highlight the benefits of farm-to-table practices, where food is consumed shortly after harvest, retaining its nutritional value compared to industrially processed foods. The conversation also touches on the differences between heritage varieties of crops, like wheat, found in places like Italy, versus the genetically modified options prevalent in the U.S. that are designed to withstand pesticides like glyphosate. The speakers critique the industrial agriculture system, which prioritizes profit over health and environmental sustainability, and discuss the consequences of using harmful chemicals and poor livestock practices. They mention local farms that employ ethical practices, such as pasture-raised animals, and encourage listeners to seek out these sources for healthier food options. Overall, the discussion advocates for a conscious approach to food sourcing, emphasizing the importance of understanding where food comes from and supporting sustainable farming practices. In this conversation, the speakers discuss the challenges of sourcing quality food, particularly meat, from supermarkets versus local farmers. They express skepticism about the reliability of supermarket meat and advocate for buying directly from family farmers, where the food is fresher and often tastes better. They highlight the differences in egg quality and color when sourced from local farms compared to mass-produced options. The speakers suggest that consumers should seek out local farmers' markets and establish relationships with local producers to make informed choices about their food. They mention specific markets in Cleveland and encourage people to explore options for home delivery from farms. The discussion also touches on the benefits of heritage beans and the importance of grass-fed meat, emphasizing the need to understand how animals are raised. They critique industrial agriculture practices and the misleading nature of labels, noting that the term "grass-fed" can sometimes refer to cows that are only grass-fed for a short period. The speakers emphasize the value of face-to-face interactions with farmers to gain a deeper understanding of food sourcing and agricultural practices. Overall, they advocate for more conscious, informed choices in food sourcing to promote health and sustainability. In this conversation, the speakers discuss the importance of sourcing food directly from local farms rather than relying on industrialized options. They share personal anecdotes about the quality of produce and meat, emphasizing the freshness and flavor that come from local farms. One speaker recalls a sous chef's surprise at seeing produce with dirt on it, contrasting it with the often sanitized, mass-produced items used in restaurants. They critique the Red Delicious apple as an example of how industrial food prioritizes appearance over taste. The discussion highlights the significance of creating personal connections with farmers and understanding the origins of food. They encourage listeners to seek out farmers' markets and local farms, noting that even in urban areas, access to quality produce is available. The conversation shifts to the topic of raw milk and the challenges of accessing it legally. They express frustration over the societal perception of raw milk as dangerous, while processed foods remain widely accepted. They discuss the health benefits of raw milk and the importance of probiotics for gut health. The speakers reflect on personal dietary experiences, how childhood nutrition impacts health, and the need for modern children to have exposure to diverse, healthy foods. They emphasize the resilience of the human body and the role of diet in addressing health issues, including rising rates of allergies and chronic conditions. Overall, the speakers advocate for conscious food sourcing, the importance of local agriculture, and the need for improved dietary habits to enhance health and well-being. They conclude that understanding food origins and fostering connections with farmers can lead to more meaningful dining experiences and better health outcomes. The speakers discuss the evolving physical capacities of athletes, particularly in high school and professional sports, noting that modern runners and football players can't handle the same training volumes as those in the past. They express concern that today's athletes are less resilient, leading to increased injuries, such as a high school hockey player fracturing his femur from a check. This decline in physical robustness is attributed to changes in lifestyle and nutrition. They highlight that proper nutrition, particularly the consumption of collagen-rich foods like bone broth, can help support musculoskeletal health. The conversation includes a comparison between store-bought and local farm chicken, emphasizing the nutritional quality and health benefits of the latter. The discussion also touches on the impact of pesticides, specifically glyphosate, on gut health and suggests that taking glycine can help mitigate some of these effects. The speakers advocate for organic and well-sourced foods as the best approach to health and emphasize prevention as a more affordable strategy than treatment. Overall, the conversation is framed as a call to action for listeners to improve their diets and health, particularly for those dealing with gut issues or chronic injuries. They express the intent to educate and share valuable information to support better health outcomes. www.teahillfarms.com www.fedfromthefarm.com North Union Farmers Market www.baybranchfarm.com 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 .…

Mind Body Marathon

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Running Shoe Industry & Their Relationship to Injuries: Live @ Second Sole Canton with Dyland Dombi 50:56

8 weeks ago50:56

50:56

In this episode of the Mind Body Marathon, Dr. Leo Kormanik (@drleokormanik) discuss the running shoe industry and its relationship with injuries, recorded live at Second Sole in Canton, Ohio (@secondsolecanton). The show features regulars Dr. Matt Pisanelli (@drmattpisanelli), Zach Goulet (@zmglmt), alongside Dylan Dombi (@dylandombi), a shoe specialist. They emphasize that about 80% of their clientele are runners or endurance athletes, highlighting the importance of understanding how shoes impact injuries. Dylan shares insights on recent innovations in running shoes, particularly focusing on advancements in foam technology and performance. He notes that while carbon fiber plates have gained attention, the real game-changer has been the development of supercritical foams that enhance energy efficiency and comfort. Major brands like Nike, Asics, and Brooks are leading the way, with Asics tailoring their foam designs to accommodate different running styles and cadences. The conversation also touches on the evolving shoe design, with brands shifting from traditional EVA foams to more responsive options that cater to various foot types and running techniques. The show highlights the importance of matching shoe characteristics to individual runner's needs, including stability and comfort, with a trend towards less pronounced drop heights in shoe profiles. The hosts conclude by discussing the shift from curved to straight lasts in shoe construction, which influences stability and fit for runners. In this discussion, the hosts explore the recent advancements in running shoe design, particularly focusing on stability features and how they can benefit runners, including those with overpronation. They explain the concept of "guide rails," which act like bumpers in bowling, helping to stabilize the foot during runs. This is increasingly common across various shoe brands, providing a "bathtub sensation" where the shoe wraps around the foot for support. The conversation also addresses the importance of a wider forefoot design, which can help return runners to a neutral position and provide stability. The hosts note that while traditional supination support is less common, many shoes now feature wider footbeds and enhanced cushioning to accommodate different foot types and reduce injury risk. They discuss the evolution of shoe profiles and stack heights, indicating that lower-profile shoes may benefit runners with hip and knee issues, while higher-profile shoes can alleviate strain on the plantar fascia and Achilles tendon. The conversation highlights the industry's shift towards higher stack heights without compromising stability, achieved through wider shoe designs and improved foam technologies. The hosts touch on the ongoing presence of higher drop shoes and the industry’s responsiveness to customer needs regarding shoe design. They also mention the trend of incorporating rocker plates, which facilitate smoother transitions from heel to toe, enhancing the running experience. Lastly, they note the challenges of using carbon fiber in shoe design, emphasizing the importance of distributing pressure evenly across the foot to avoid discomfort. The conversation explores the intricacies of running shoe design, particularly focusing on the use of carbon plates and foam materials. The hosts discuss how manufacturers manipulate the durometer (the firmness of the foam) to create a balance between stiffness and responsiveness, allowing for a smoother ride. They note advancements in blending foam materials, which enhances durability while maintaining performance. Anecdotes are shared about runners pushing the mileage limits on carbon fiber shoes, with some achieving up to 800 miles, although there are concerns about the longevity and responsiveness of these shoes over time. The hosts emphasize that while high-end shoes can enhance performance, they are not a substitute for proper running technique and conditioning. They observe an increase in hip and knee injuries among runners, suggesting that reliance on super shoes without adequate strength training may lead to instability and injury. The discussion also touches on the differences between various brands' shoe technologies, including how the angle and design of the carbon plates affect performance. They mention that while elite athletes may benefit significantly from these innovations, average runners may not experience the same advantages, especially if their running form is not optimal. Overall, the hosts advocate for a holistic approach to running, incorporating shoe technology with proper training, strength exercises, and an understanding of individual biomechanics to prevent injuries and improve performance. The conversation revolves around the evolution of running shoes and their impact on injury patterns among runners. Participants discuss how advancements in shoe technology have effectively reduced common injuries like shin splints and stress fractures, allowing runners to increase their mileage. However, this has led to a rise in hip and knee injuries, as the shoes enable higher training loads that may exacerbate issues in these areas. They highlight that the traditional strength and conditioning of young athletes have diminished due to lifestyle changes, such as increased sedentary behavior, which contributes to a higher incidence of hip-related injuries. The discussion also touches on how footwear affects proprioception, with the suggestion that runners may rely too heavily on cushioned shoes, leading to less efficient running mechanics. The importance of variety in footwear is emphasized; using different types of shoes for various training conditions can help maintain overall health and prevent injury. Participants advocate for a diversified shoe arsenal, including daily trainers, recovery shoes, and race-specific shoes, to ensure runners adapt to different surfaces and training demands. Finally, they address the role of orthotics, suggesting that while they can provide stability, it's essential to find the right fit and flexibility based on individual needs. Overall, the discussion encourages a balanced approach to running that combines modern shoe technology with strength training and varied footwear. The conversation explores the current landscape of running shoes, focusing on the evolving technology and its implications for runners. Participants note that modern shoes have enough volume to accommodate orthotics, making specialized orthotic shoes largely unnecessary. They express caution about the excessive use of racing shoes, especially for those not injury-free, suggesting that runners should consider their overall health and training conditions before selecting footwear. The discussion also delves into how advancements like carbon fiber plates and new geometries in shoes impact performance and injury risk. There's an emphasis on the importance of variety in shoe selection and keeping an open mind about different brands, as many new companies are emerging with innovative designs. The participants reflect on how modern shoes provide better protection during training, which helps reduce injuries compared to previous generations of running shoes. They also discuss the potential future of personalized 3D-printed shoes, which could be customized to individual foot shapes and sizes. Lastly, there's a conversation about stack height and drop in running shoes, with a consensus that runners without injuries might benefit from lower drop shoes. Overall, the dialogue highlights the significance of choosing the right footwear while recognizing that shoes are just one part of maintaining a healthy running practice. The conversation discusses the evolving landscape of running shoes, focusing on the importance of shoe selection for athletes with varying injury backgrounds. One speaker emphasizes the benefits of lower-profile shoes, which promote proper biomechanics and reduce shearing forces on the legs. However, for those with existing injuries, a higher drop shoe may provide necessary support. The group advises new runners to start with moderate drop shoes, suggesting an initial drop of around eight instead of jumping to more extreme options. They highlight the importance of gradually acclimating to "super shoes"—high-performance footwear that may alter a runner's gait and biomechanics. Runners should practice extensively in these shoes to avoid discomfort and injuries during races. The discussion also touches on the differences between brands and their approaches, with Onn focusing on sensation rather than traditional categories of support. Market trends are noted, with Brooks and Hoka leading sales, while Asics is experiencing a resurgence. The conversation concludes with a recognition of how local expertise and customer feedback can influence shoe design and innovation in the industry. 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 .…

Mind Body Marathon

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Baldwin Wallace Coach Joe Eby Joins Dr. Leo Kormanik & Zach Goulet to Discuss Various Running Topics 58:40

9 weeks ago58:40

58:40

In this episode of the MindBodyMarathon, host Dr. Leo Kormanik, running expert talks with Joe Eby, a decorated runner and coach at Baldwin-Wallace, and regular guest Zach Goulet, a massage therapist. Joe reflects on his ten years coaching at Baldwin-Wallace and shares his coaching journey, which includes stints at various universities such as DePauw, Allegheny College, McPherson College, Wichita State, the University of Nebraska, and Sacramento State. The discussion revolves around innovative ideas for enhancing track and field events, particularly focusing on the Harrison Dillard Twilight meet. The use of programmable LED rope lights for pacing is explored, but due to NCAA regulations, plans to expand this concept were scrapped. The conversation touches on scheduling, specifically the timing of the 800m and 1500m events, which were adjusted to accommodate athletes aiming for national qualifying times. Joe Eby expresses his desire to attract elite unattached athletes to elevate the meet's profile, noting that Baldwin-Wallace's Mondo track offers excellent facilities comparable to other top venues. He mentions the potential for hosting more events, despite the current limitation of just a few meets per year on the fast track. The dialogue shifts to the evolution of running culture, highlighting how running has gained popularity and become "cool," contrasting it with past perceptions. The importance of proper training and injury prevention through functional movement screens is emphasized, particularly for high school athletes. Joe is preparing to speak at a coaches clinic about bridging gaps in athlete training, focusing on core work and strength training to reduce injury risks. He also shares insights on the biomechanics of 800m runners, discussing how different pelvic structures can affect performance and training capacity. Overall, the conversation captures the challenges and innovations in organizing track events and coaching athletes effectively. The discussion revolves around the differences in training and biomechanics among various elite middle-distance runners, focusing on their internal and external hip rotation. It highlights how some athletes, like Hopple and Clayton, display a balanced approach to training, while others, like Rinaldi's group, show a natural speed that allows them to handle higher training volumes. The speaker explains a simple method for assessing hip mobility, noting that a normal hip has equal internal and external rotation. The conversation also touches on the challenges coaches face in filtering through the myriad of training advice available, particularly as it pertains to popular training methods like "double thresholds," which may not suit every athlete due to their unique physiological characteristics. The discussion emphasizes the importance of understanding individual athletes' biomechanics and the risks of adopting training methods based solely on the success of top competitors, such as Jakob Ingebrigtsen. The speaker reflects on their experiences in a highly competitive environment, noting that their training philosophy is influenced by their past, where consistent racing was a norm. They believe that frequent racing builds experience and readiness, contrasting with other programs that may limit competition. Overall, the conversation underscores the need for a nuanced approach to training that considers individual athlete profiles and the importance of race experience. The discussion emphasizes the importance of consistent racing and training for middle-distance runners. A coach reflects on the necessity of running multiple races, such as eight hundreds and fifteen hundreds, to build the skills and experience needed for peak performance, particularly at conference and national meets. The coach cites examples of athletes like Kelly Brennan and Hope Murphy, who excelled at national competitions by racing frequently, which helped them become adept at competing at a high level. The conversation also highlights the developmental journey of younger athletes, noting that they often lack the resilience and mental toughness needed to handle the physical demands of racing. The coach points out that high school and college athletes often struggle with minor injuries and discomfort, which can hinder their training. Over time, as athletes mature, they develop a greater ability to handle pain and push through challenges, similar to how professional athletes like LeBron James have earned the right to train differently due to their experience and success. The coach discusses the challenges of applying advanced training methods, such as "double thresholds," to younger athletes who have not yet built a solid foundation. The conversation touches on the need for patience in developing an athlete's capabilities while recognizing that each athlete's journey is unique. The conversation transitions to the speaker's personal experience as an adult runner, mentioning their participation in an adult track meet where they aim to break two minutes in the 800 meters. They recount how this friendly competition started and share their training journey alongside a younger athlete, Hope Murphy. The speaker also discusses their background in track and field, including their decision to attend Mount Union, driven by the positive reputation of the program and a personal visit that solidified their choice. The speakers then shift to offering advice for listeners of all ages about running. One emphasizes the importance of consistency in training, sharing their experience of running daily since 2012, excluding a brief recovery period after surgery. They stress the need to make time for running and to stay fit enough to join friends for runs at any time. 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 .…

Mind Body Marathon

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Kent State Coach Laura Rybka Joins Dr. Leo Kormanik and Dr. Matt Pisanelli to Discuss Her Career 48:11

10 weeks ago48:11

48:11

In this episode of the MindBodyMarathon show, host Dr. Leo Kormanik and Dr. Matt Pisanelli interviews Laura Rybka, a NCAA Division 1 coach at Kent State University, who shares her journey in running and coaching. Laura reflects on her challenging high school years, where she struggled with severe gastrointestinal issues that hindered her ability to run. After numerous visits to GI doctors, she was diagnosed with a rare condition, which led to her being on a liquid diet for a significant period. Despite her struggles, Laura found her way back to running in college after getting her health under control, but she faced multiple stress fractures due to her compromised bone health from malnutrition. This experience taught her patience and deepened her understanding of the sport, ultimately leading her to pursue a coaching career. Now at Kent State, Laura emphasizes the importance of sharing her love for running with her athletes, fostering a sense of community, and valuing the process over just performance. Her personal journey has instilled in her a sense of gratitude for every opportunity to run, recognizing that it can be taken away at any time. The conversation highlights how her past experiences shape her coaching philosophy and her approach to nurturing future runners. In this discussion, Laura Rybka emphasizes the importance of gratitude and self-acknowledgment in sports, suggesting that many athletes fail to appreciate their accomplishments. She recalls advice from her coach about maintaining a balanced mindset, avoiding an all-consuming obsession with performance, and fostering a love for the process instead of just the results. This philosophy is crucial, especially for post-collegiate athletes who may struggle with identity and mental health after their competitive careers end. Laura highlights the unique nature of running as a sport that remains accessible even after college, allowing individuals to continue participating in various forms. She contrasts this with sports like football, where many athletes face a sudden end to their competitive experience, leading to mental health challenges. As a Division 1 coach, Laura is focused on developing athletes over time rather than pushing them to perform immediately. She discusses the recent roster size changes in cross country and track programs, which may limit the number of athletes but allows for more focused development. Laura believes in nurturing potential and giving athletes time to grow, rather than cutting them based on immediate results. To improve coordination and strength, the coach employs various core routines and activation exercises, incorporating plyometrics and mobility drills into the training regimen. He draws parallels between his training methods and practices observed in successful East African runners, who prioritize coordination and movement efficiency. The conversation also touches on the concept of double threshold training, which aims to increase volume without exhausting athletes. The coach uses time trials to establish each athlete's threshold pace, ensuring that workouts are effective and tailored to the individual’s needs. Overall, his approach emphasizes the importance of form, quality training, and long-term athlete development. In this discussion, a coach outlines his approach to training athletes, particularly focusing on time trials and threshold training. He explains that during a ten-mile time trial, he encourages athletes to start at a specified pace and to push harder in the final miles, aiming for a "pure effort." The threshold pace is typically set ten to fifteen seconds faster than the time trial pace, with a focus on gradually increasing intensity as athletes become fitter. He also discusses the importance of holistic coaching, which includes conversations about nutrition and lifestyle factors that affect performance. He highlights the need for athletes to understand the importance of fueling their bodies properly, particularly after workouts, to optimize recovery and performance. Additionally, she reflects on the differences between track and cross-country training, noting that while track workouts can be more intense and speed-focused, the overall training should be viewed as one continuous cycle. She aims to build confidence in athletes through rigorous training, ultimately preparing them for peak performance when it matters most. The coach expresses concern about the increasing rate of injuries among athletes, which she attributes to a lack of self-awareness and the pressure of competing with others, particularly influenced by social media and data tracking. 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.…

Mind Body Marathon

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Winter Running Advice with Dr. Leo Kormanik, Dr. Matt Pisanelli, and Dr. Jared Bugaj 30:40

11 weeks ago30:40

30:40

In this episode of the MindBodyMarathon podcast, host Dr. Leo Kormanik has on Dr. Matt Pisanelli and Dr. Jared Bugaj to discuss winter running, focusing on myth versus fact, safety techniques, and the use of treadmills as an alternative to outdoor running in icy conditions. Dr. Jared shares personal experiences of falling while running in winter, including a dislocated shoulder and a broken hand, which highlights the importance of safety. Both doctors express their views on treadmills, acknowledging their boredom but also their advantages, such as allowing for controlled workouts and avoiding extreme weather. They emphasize the need for variability in treadmill workouts to prevent injuries, as maintaining the same speed and incline can strain muscles. Dr. Matt recounts a story of an elite runner from Alaska who trained primarily on a treadmill and managed to stay healthy by adjusting speed and incline regularly. The discussion also touches on the physiological differences between road and trail running, noting that road running can lead to more repetitive strain injuries due to consistent foot strikes. Finally, the hosts address the myth that winter running is dangerous for lung health, explaining that cold air does not necessarily harbor more bacteria or viruses, though they acknowledge that dressing appropriately is crucial to avoid getting chilled and potentially falling ill. In this discussion, the speakers address common myths about winter running, particularly the belief that cold air is harmful to lung health. They argue that while cold air can feel harsh, it does not inherently damage the lungs. Instead, the body responds to cold air by producing more mucus to warm the air before it enters the lungs. This increased mucus production may lead people to feel unwell, but it's actually a protective mechanism. They also note that people often get sick more during winter months due to increased indoor gatherings rather than winter running itself. The conversation shifts to safety in extreme cold, with the speakers sharing personal experiences of frostbite and discussing appropriate precautions, such as wearing multiple layers, protecting the face, and considering the risk of frostbite on exposed skin. They emphasize the importance of proper layering techniques for winter running, recommending moisture-wicking materials and avoiding cotton, which retains moisture. The speakers also mention strategies for breathing effectively in cold weather, suggesting that runners should adjust their head position to manage airflow better. They share insights on their preferred base layers and discuss additional protective measures like applying Vaseline to prevent chafing. Overall, they encourage a safe and well-prepared approach to winter running while debunking myths about its dangers. In this conversation, the speakers discuss various tips and strategies for winter running, focusing on gear and safety. They mention the use of olive oil on skin as a protective layer against cold, and discuss different types of shoes suitable for winter conditions, highlighting options like Yaktrax and shoes designed specifically for ice and snow. They note that some runners modify old shoes by adding screws for extra grip, although one speaker expresses concern about safety with this method. The discussion also covers the importance of choosing softer rubber shoes for better traction on snow and ice, mentioning brands like Saucony and Vibram. The speakers emphasize the need to be cautious when running in winter, suggesting that runners should familiarize themselves with well-maintained roads and avoid sidewalks that can be slippery or uneven. They also advise on safe falling techniques to minimize injury risk in case of slips. Footwear considerations include using moisture-wicking materials and potentially Gore-Tex for waterproofing, though they caution that Gore-Tex can trap water in certain conditions. Insulated socks and mittens are recommended for warmth, and one speaker shares their experience with battery-operated hand warmers for those with conditions like Raynaud's phenomenon. Finally, they discuss proper running form on slippery surfaces, suggesting a forward lean and shorter stride length to maintain balance and avoid falls. Overall, they provide a comprehensive guide for safe and effective winter running. 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 .…

Mind Body Marathon

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Professional Runner Anthony Camerieri Joins Dr. Leo Kormanik & Zach Goulet to Talk About His Career 1:08:30

12 weeks ago1:08:30

1:08:30

In this episode of the MindBodyMarathon podcast, professional distance runner Anthony Camerieri joins Dr. Leo Kormanik and Zach Goulet to discuss Anthony's journey as a professional runner. Anthony shares that he just completed two sets of hill repeats and talks about his transition from a one-year contract with Tinman Elite to a new four-year contract with Saucony. He details the quick negotiation process, facilitated by his Ole Miss coach, and expresses excitement about having job security as a professional runner. The conversation moves to training locations, with Anthony considering moving to Flagstaff due to better altitude for training. They discuss the dynamics of their training team and how the environment has changed, noting a decrease in the number of athletes training in certain areas. Anthony reflects on his running career, mentioning struggles with injuries and how he managed to compete despite setbacks. He recalls his high school experience, running a successful relay team and eventually transitioning to collegiate running at Miami, where he faced challenges adapting to the required mileage after not running for an extended period. The episode highlights Anthony's growth and resilience as an athlete while also touching on the importance of community and training environments in his journey. In this segment, the hosts discuss Anthony's running journey, particularly his high school and collegiate experiences. Anthony recalls breaking 25 minutes in his sophomore year and improving to around 24:30 by junior year. He shares that after dealing with injuries and a stress reaction in his foot, he shifted to cross training and reduced his running mileage, which allowed him to train consistently. Over time, he gradually increased his running volume while maintaining cross training, ultimately building up his ability to handle the load. They touch on Anthony's high school cross country career, including his best state meet finish and comparisons with peers. The conversation shifts to discussing the evolution of cross country courses and their spectator-friendliness, including frustrations with the criteria for state courses that often prioritize revenue generation over spectator experience. Anthony also shares his experience representing the U.S. in cross country at the World Championships in Serbia. Although he finished fifth on the team and 52nd overall, he reflects on the challenges of the course and the competition. The discussion highlights the importance of competition in athletics and the growth that comes from overcoming obstacles in training and racing. The discussion revolves around upcoming athletic events and training strategies, particularly focusing on cross country and track running. The speaker is considering participating in the World Cross Country Championships in Tallahassee in 2026, emphasizing the competitiveness expected at the event. They mention the introduction of a new World Championship format, which will occur every four years in the off years of the Olympics and World Championships, providing a more condensed and viewer-friendly experience. The speaker is preparing for the indoor season, with a primary focus on the 3K event, aiming to improve their personal record (PR) and potentially qualify for the US Indoor Championships. They reflect on their recent pacing duties and improvements in their performance, noting a significant PR in the 3K and expressing confidence in achieving a faster 5K time this indoor season. Training strategies are discussed, highlighting the importance of gradual mileage increase to avoid injuries, and the speaker shares their current training consistency at around 80-83 miles per week. They also touch on their interest in coaching, leveraging their knowledge of health and athletic training to enhance their coaching effectiveness. The conversation emphasizes the importance of maintaining general health and staying injury-free, noting a trend towards more consistent, less flashy training methods in the running community. The conversation focuses on the differences in running culture, training strategies, and the importance of consistency in achieving performance goals. The speakers discuss how marathon times can vary significantly between different races despite the number of participants, highlighting the competitive nature of certain events. They emphasize that many runners could potentially break three hours in a marathon with a consistent training routine that includes long runs and maintaining a healthy lifestyle. One speaker reflects on their past training mistakes, recalling a particularly intense week in high school that led to injury. They acknowledge that injuries are a common part of the sport but believe that with a smarter approach to training, it doesn't have to be inevitable. As they talk about their current training regimen, they express a desire to maintain higher mileage throughout the racing season and improve their strength training, especially given some ongoing hip issues. Nutrition is also discussed, with one speaker mentioning their reliance on processed foods for convenience and the need to improve their diet for better performance. The conversation also touches on specific workout routines, including double threshold training, which involves a combination of long runs and intense workouts. They discuss the benefits of standing rest periods during workouts to reduce lactate buildup and improve overall performance. The speakers share insights on how they manage fatigue and the psychological aspects of pushing through challenging training sessions. Overall, the dialogue highlights the importance of consistency, smart training practices, and maintaining a balanced approach to nutrition and strength training in the pursuit of running excellence. The conversation revolves around training techniques, particularly focusing on threshold training and the physiological responses associated with it. The speakers discuss their personal experiences with pace thresholds, lactic acid levels, and how these metrics inform their training intensity. They highlight the importance of testing during workouts, mentioning that they typically wait until halfway through to assess their lactic acid levels, which helps them gauge whether they need to adjust their pace. One speaker notes the relationship between perceived exertion, breathing patterns, and heart rate during runs, explaining that they can sense when they’re pushing too hard based on these factors. They discuss using a heart rate monitor for better tracking and understanding of their performance, favoring an armband over chest straps for comfort. The dialogue transitions to discussing different workout structures, including hill workouts and varying workout intensities. They emphasize the benefits of hill training for running economy and strength, explaining that hills naturally promote better form and muscle recruitment. The speakers reflect on how hill workouts enhance power and efficiency, even on flat surfaces. They also touch on the concept of neurological adaptation through heavy lifting and its impact on running performance, sharing anecdotes from their experiences in college training. The conversation illustrates the interconnectedness of training techniques, physiological responses, and performance outcomes in distance running. In this conversation, the speakers discuss various aspects of training, particularly focusing on strength training techniques like deadlifts and the neurological benefits versus muscle mass gains. They explore the importance of incorporating plyometrics and sprint drills into training, acknowledging the risks involved with high-intensity exercises but recognizing their potential benefits for performance. One speaker reflects on their training experience in high school, emphasizing the significance of mental toughness and the balance between hard workouts and injury prevention. They share insights on how injuries, often unrelated to running, impacted their high school career and overall performance trajectory. The discussion highlights the importance of self-belief despite setbacks and the value of enjoying the sport to maintain motivation. 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 .…

Mind Body Marathon

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Hall of Fame Break Dancer and Avid Runner Forrest Webb Talks with Dr. Leo Kormanik About His Career 1:02:30

13 weeks ago1:02:30

1:02:30

In this episode of the MindBodyMarathon, Dr. Leo Kormanik interviews Forrest Webb, also known as ForrestGetemGump. Forrest shares his journey from being a former professional breakdancer to becoming a health enthusiast and runner. Recently, he was inducted into the Breakin' Hall of Fame in New York City, which will be part of the upcoming Hip Hop Museum in the Bronx. Forrest reflects on his breakdancing beginnings in the 1970s, his peak years in the 80s and 90s, and the evolution of breaking as it gained mainstream popularity, notably through the Rocksteady Crew's appearances in media. The conversation shifts to Forrest's transition from breakdancing to running, which began after a series of personal challenges, including the loss of his mother and dissatisfaction with the entertainment industry. He shares how he struggled with weight gain, reaching 260 pounds, before committing to running and ultimately losing weight, getting down to 185 pounds. Forrest recounts his initial experiences with running, including training for races without prior knowledge of running techniques, and reflects on how these changes transformed his life. In this segment, Forrest Webb discusses his personal journey with weight gain and the pivotal moment when his wife remarked that she didn't recognize him, which sparked a change in his mindset. He began running as a coping mechanism, realizing its positive impact on his mental health and relationships, as he found that running helped him manage stress and become a better partner. Forrest contrasts the environments of breakdancing and running, noting that breakdancing is highly competitive and can lead to humiliation if one loses a battle, while running is less about direct competition. He shares his early experiences with breakdancing, including a significant moment when he lost to a more skilled dancer, which motivated him to improve his skills. He also describes the structure of dance battles, which can be organized competitions or informal "dark circles." In organized competitions, dancers are paired randomly and battle for a set number of rounds, while dark circles allow for spontaneous challenges among dancers. Each battle typically lasts between 30 to 45 seconds per dancer, depending on the number of rounds. Forrest Webb discusses the evolution of breakdancing competitions, highlighting the contrast between informal battles and organized events that gained prominence in the 1990s. He notes key competitions like the Pro-Am in Miami, the Freestyle Session in New York, and the Battle of the Year in Germany, which showcased both performance and competitive elements. He emphasizes that while European competitions received recognition, breakdancing remained vibrant in New York through local crews. Webb also delves into the complexities surrounding breakdancing's inclusion in the Olympics. He explains the disagreements among different organizations vying for national governing body status and how this affected the scoring and judging for Olympic breakdancing. He criticizes the judging criteria, which he feels may not accurately reflect the creativity and skill of the dancers, leading to outcomes that don't align with the talent showcased in other competitions. He expresses concern over the perception of breakdancing as less entertaining than expected, suggesting that the scoring system favored less innovative moves. Webb believes that the sport’s essence lies in its dance roots, making standardization challenging. He reflects on the subjective nature of judging and the importance of the connection between performers and the audience in informal battles. Finally, he shares his current training goals in running, aiming to participate in the Boston Marathon and complete the six world major marathons. The speaker shares their eating habits, practicing intermittent fasting, and a low-carb diet, which they find helps maintain their weight and energy levels. They reflect on their past eating patterns and how their busy lifestyle in New York influenced their eating habits. Discussion shifts to their experiences with dancing, specifically breakdancing, and the importance of flow state in both dancing and running. They recount memorable performances where everything clicked, emphasizing that being in a flow state means being fully immersed in the activity without self-judgment. Finally, the speaker mentions their music work and where people can find their mixes on platforms like Mixcloud and SoundCloud, highlighting their passion for DJing alongside their athletic pursuits. 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.…

Mind Body Marathon

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Low Back Pain and How Best to Manage It with Dr. Leo Kormanik, Dr. Matt Pisanelli, and Zach Goulet 53:37

14 weeks ago53:37

53:37

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 core exercises, suggesting that movements like side planks, dead bugs, and glute bridges are more beneficial for rehabilitation. Additionally, they touch on the prevalence of osteopenia among runners, highlighting the need for foundational core work to support spinal health. They also discuss the impact of poor posture, especially during prolonged sitting, as a major contributor to back pain. Finally, they address the use of heat versus ice for pain relief, recommending heat for stability but cautioning against using it while in a stretched position. They suggest ice for very acute pain but acknowledge that it can sometimes exacerbate discomfort. Overall, the conversation underscores the importance of movement, proper exercise, and awareness of posture in managing and preventing back pain. 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.…

Mind Body Marathon

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Valencia Marathon Discussion with Dr. Leo Kormanik Running Specialist and Samua Kormanik 45:47

15 weeks ago45:47