For our most popular episode check out this one about Sauna and Cold Plunge use: https://youtu.be/qQN3EERwUk0

For our most exciting endurance event episode about our Rim2Rim2Rim experience in the Grand Canyon: https://youtu.be/Ab8gUYoFjG8

The Cheeky Monkey, a 24-hour relay race held in Canton, Ohio, served as the focal point of our recent discourse. In this engaging discussion, I, along with my esteemed colleagues Dr. Leo Kormanik, Zach Goulet, Dr. Jared Bugaj, and Dr. Matt Pisanelli, recounted our experiences during this unique event. Collectively, we traversed an impressive total of 160 miles, demonstrating both the physical endurance and strategic planning that such a challenge necessitates. Throughout our conversation, we elaborated on the various tactics employed during the race, including our decision to run in intervals and the importance of mental fortitude during the grueling nighttime hours. Ultimately, we reflected on the camaraderie fostered through shared struggle, affirming our commitment to participate in future iterations of this remarkable event.

Takeaways:

• The Cheeky Monkey race is a 24-hour relay where teams can run as many miles as possible, promoting camaraderie and endurance.
• Our team successfully completed 160 miles in 22 hours, highlighting the importance of strategy and pacing in endurance events.
• Each participant faced unique challenges, such as managing fatigue and adjusting their running strategies throughout the night.
• The experience taught us valuable lessons about pushing through discomfort and the mental fortitude required in ultra-distance events.
• Despite the intensity of the race, the environment fostered a sense of community and support among participants, enhancing the overall experience.
• The unique nature of the Cheeky Monkey race encourages participants to find joy in the struggle of running long distances.

For more also check out this episode on Creatine: https://player.captivate.fm/episode/18b23844-fd2d-4b98-9f76-ca95f28d4bda/

And this one on performance nutrition: https://player.captivate.fm/episode/9554b65e-77ac-420c-8d6f-c2839db98b63/

In this discourse, we delve into the intricate world of nutritional supplementation, specifically highlighting our top five supplements, a topic that warrants both attention and discernment for those invested in health optimization. It is imperative to recognize that the selection of supplements can often be overwhelming due to the plethora of opinions and marketing claims prevalent in today's health landscape. Therefore, we aim to distill this complexity by presenting our carefully curated lists, grounded in both clinical experience and current research. Throughout our conversation, we elucidate the rationale behind each supplement's inclusion, emphasizing their efficacy and potential benefits for diverse populations, particularly those engaged in active lifestyles. Ultimately, our goal is to empower listeners with informed choices regarding supplementation, facilitating a more strategic approach to health and wellness investments.

The episode features an engaging discussion between Dr. Jared Bugaj and Dr. Leo Kormanik regarding their top five supplements, a topic of considerable relevance in today's health-conscious society. Dr. Bugaj initiates the dialogue by presenting N-acetylcysteine (NAC) as his fifth choice, elucidating its vital role as a precursor to glutathione, an antioxidant essential for detoxification, particularly for those exposed to heavy metals such as mercury through dietary sources like tuna. He emphasizes the neuroprotective properties of NAC, noting its potential benefits in managing hyperactivity and enhancing focus through dopamine regulation. This establishes a foundational understanding of the importance of tailored supplementation, encouraging listeners to adopt a personalized, trial-and-error approach when selecting health products.

Following Dr. Bugaj's insights, Dr. Kormanik introduces sodium as an often-overlooked yet critical supplement for athletes and active individuals. He discusses the significance of sodium in maintaining osmolarity and blood density, which are vital for effective hydration and overall physiological function. The conversation evolves to include other key supplements, such as creatine, Omega-3 fish oil, magnesium, and vitamin D, each accompanied by a thorough exploration of their respective benefits and implications for health and performance. The dialogue highlights the necessity of understanding the unique characteristics of each supplement and the importance of quality over quantity in the marketplace.

As the discussion progresses, Dr. Bugaj and Dr. Kormanik reflect on the overwhelming array of health advice available today, advocating for a discerning approach to supplementation. They stress that consumers should not only seek out evidence-based products but also listen to their bodies and assess their individual reactions to various supplements. This episode ultimately serves as a valuable resource for listeners, offering a comprehensive overview of effective supplementation strategies and empowering individuals to make informed decisions about their health.

Takeaways:

• Dr. Jared Bugaj and I explored our top five supplements, emphasizing their effectiveness and necessity.
• We discussed the overwhelming number of supplements available, advising listeners on effective choices.
• Every supplement mentioned is based on our professional experiences and insights from functional medicine.
• N-acetylcysteine (NAC) serves as a precursor to glutathione, aiding detoxification and cognitive function.
• Creatine is not only an ergogenic aid but also supports neuroprotection and muscle recovery.
• Vitamin D is essential as it regulates numerous bodily...

The principal focus of this discourse revolves around the critical components of proper running form specifically tailored for distance and cross country runners. I, Dr. Leo Kormanik, delve into the intricacies of biomechanics, elucidating how optimal running mechanics can significantly enhance performance while concurrently mitigating the risk of injuries. Drawing upon insights from my publication, *Faster Without Fail*, I aim to dismantle common misconceptions about running form that prevail within the athletic community. By emphasizing daily drills and consistent practice, I advocate for a methodical approach to refining one's technique, akin to the rigorous training of athletes in other sports. Ultimately, this session aspires to equip runners with actionable strategies to enhance their form and, consequently, their overall running efficiency.

The discourse presented by Dr. Leo Kormanik at the cross-country runners' camp elucidates the paramount importance of proper running mechanics for distance runners. Drawing upon insights from his publication, "Faster Without Fail", Dr. Kormanik articulates that an understanding of running form is not merely advantageous but essential for both performance enhancement and injury prevention. He posits that the intricacies of running, although ostensibly intuitive, require deliberate refinement akin to the practice routines of athletes in other sports. Throughout the session, he meticulously dissects various components of running form, commencing with head and neck posture, which he emphasizes should be neutral and aligned to maintain efficiency and minimize strain.

As the discussion progresses, Dr. Kormanik transitions to the mechanics of arm swing, highlighting the significance of keeping the arms parallel to the body and driving them back to promote a natural forward propulsion of the legs. He accentuates that a correct arm position not only aids in maintaining balance but also encourages optimal glute activation, thus enhancing overall running efficiency. Furthermore, he addresses the common pitfalls of improper leg mechanics, advocating for a one-phase leg swing motion that promotes a forward drive from the knee rather than a bending and swinging motion that is prevalent among less experienced runners.

In his conclusion, Dr. Kormanik reiterates the symbiotic relationship between running form, injury prevention, and performance. He leaves the audience with actionable insights and drills that they can implement immediately, reinforcing the notion that consistent practice of proper mechanics is crucial for sustained improvement in their running endeavors. His session serves as a clarion call for runners to embrace the science of running form as an integral part of their training regimen, ultimately guiding them towards achieving their personal best.

Takeaways:

• Proper running form is vital for both performance and injury prevention, as discussed in my book Faster Without Fail.
• Maintaining optimal head and neck posture can significantly enhance running efficiency and reduce strain during races.
• Arm swing mechanics play a crucial role in effective running, with emphasis on keeping arms relaxed and driving them straight back.
• Dorsiflexion, or bringing the toes towards the shin, is an essential technique for improving running speed and efficiency.

Links referenced in this episode:

• Faster Without Fail Book purchase: https://www.amazon.com/dp/1954757506/ref=cm_sw_r_as_gl_api_gl_i_4220EFQEK0XVBY4Q8CB1?linkCode=ml1&tag=runningrehab-20&linkId=7bc1e43f68325d1324f0ac62154ac948
• youtube.com/@RunningRehab

The primary focus of this discourse centers on the profound significance of mastering the mental aspects of running, particularly as it pertains to achieving success in ultramarathon events. As I engage with an audience of devoted race volunteers for the 2025 Burning River Ultramarathon, I aim to illuminate the intricate relationship between mental fortitude and physical performance. Drawing from my extensive experience as a sports chiropractor and a seasoned runner, I elucidate the pivotal role that mindset plays in overcoming challenges and enhancing endurance. Throughout our dialogue, I will explore actionable strategies for cultivating a resilient mental state, emphasizing the importance of visualization, emotional connection, and the ability to navigate both the triumphs and tribulations of racing. My intention is to inspire and empower the volunteers, illustrating how their contributions are vital not only to the race itself but also to the runners' psychological journeys beyond the finish line.

Engaging with the dedicated volunteers of the 2025 Burning River Ultramarathon, I present a compelling lecture entitled 'Beyond the Finish Line: Mastering the Mental Side of Running.' This discourse encapsulates my extensive experience as both a sports chiropractor and an avid runner, focusing on the often-overlooked psychological dimensions of endurance running. I commence by expressing heartfelt gratitude to the volunteers, whose invaluable support facilitates the success of countless races, thereby enhancing the running experience for all involved. Their dedication empowers athletes to explore their limits, making the role of the volunteer integral to the running community.

Diving deeper into the subject matter, I share poignant anecdotes from my personal running journey, including the myriad challenges I faced, such as injuries and the mental battles that accompany them. I emphasize that while physical training is indispensable, it is the mental aspect that truly defines an athlete's performance. I advocate for a holistic approach to training that encompasses mental resilience, introducing practical techniques such as visualization, mindfulness, and the importance of maintaining a positive outlook. By illustrating that the mind is the true driver of success, I aim to equip runners and their supporters with tools to foster mental strength and resilience in the face of adversity.

In conclusion, I implore the audience to recognize that the path to athletic achievement is not merely a physical endeavor; it is a profound mental journey that shapes one’s character and resilience. Through this enlightening session, I aspire to motivate not only the volunteers but also the runners themselves, highlighting the interdependence of mental mastery and athletic success. The collaborative spirit of the running community, bolstered by a shared commitment to mental fortitude, creates an environment where both athletes and supporters can thrive beyond the finish line.

Takeaways:

• The mental aspect of running is often the most critical factor in performance and resilience.
• Visualization techniques can significantly enhance one's ability to overcome physical and mental barriers during races.
• Maintaining a positive mindset during training and racing is essential for achieving optimal performance levels.
• Runners should learn to manage their expectations and emotional responses to fluctuations in race conditions and personal performance.

Bicarbonate, or bicarb, has emerged as a significant subject of discourse within the realm of endurance events, particularly due to its capacity to mitigate the effects of lactic acid accumulation during high-intensity exercise. In this episode, we, Dr. Leo Kormanik, Jared Bugaj, and Zach Goulet, delve into the multifaceted applications of bicarbonate supplementation, examining its potential benefits for athletes engaged in various endurance disciplines, such as the 1500, mile, 5K and 10K races as well as the half marathon, marathon and tour de France. We explore the physiological mechanisms by which bicarbonate acts as a buffering agent, thus enhancing performance by delaying fatigue. Furthermore, we scrutinize the practical considerations regarding dosage and timing, as well as the potential gastrointestinal distress associated with its use. Our discussion strives to provide clarity on whether bicarb supplementation is a prudent strategy for athletes seeking to optimize their performance and recovery in endurance events.

Takeaways:

• Bicarbonate serves as a crucial buffer, neutralizing lactic acid during high-intensity exercise events.
• The optimal performance window for bicarbonate supplementation appears to be within five to seven minutes of exertion.
• Studies suggest that endurance athletes can experience performance gains of two to three percent with proper bicarbonate dosing.
• Incorporating bicarbonate into training may enhance recovery and performance, but proper dosage and timing are essential.

👋 Want to connect more?

• Book a visit (in-person or virtual): ohiosportsrehab.com

• Get coaching help: fasterwithoutfail.com

• Check out my book Faster Without Fail: https://www.amazon.com/dp/1954757506/ref=cm_sw_r_as_gl_api_gl_i_50AJC0W3S8NZ6DG4QK8R?linkCode=ml1&tag=runningrehab-20&linkId=0f1b263b2da411fc7f803c32f21ebcf4

• Watch my YouTube channel: Running Rehab with Dr. Leo Kormanik

• Follow me on Instagram: @drleokormanik

Takeaways:

• The podcast features a discussion with professional middle distance runners about their experiences leading up to the 2025 Guardian Mile.
• The first half features newly retired professional middle distance runners Colby Alexander and Johnny Gregorek.
• The second half of the episode includes insights from Brannon Kidder and Carina Viljoen, who share their perspectives on competition and race strategy.
• Listeners gain an understanding of the unique dynamics of the Guardian Mile, particularly its course layout and elevation changes.
• The guests reflect on their training experiences and the impact of community support during races, emphasizing the importance of local events.
• Retired runners discuss their transitions to life after competitive racing and their ongoing connections to the sport through coaching and commentary.
• The episode highlights the camaraderie among athletes and the shared excitement of participating in local races.

The first segment of this podcast episode unfolds with an engaging dialogue among Dr. Leo Kormanik, Kenny Sullivan, and esteemed middle-distance runners Johnny Gregorek and Colby Alexander, as they convene on the eve of the 2025 Guardian Mile in Cleveland, Ohio. The conversation is rooted in the experiences and preparations of the athletes as they prepare for this significant event. The hosts and guests delve into the intricacies of competitive running, sharing insights into their training regimens, mental strategies, and the physical challenges that accompany their sport. Colby, reflecting on his recent retirement, discusses the bittersweet emotions tied to leaving competitive racing behind while transitioning to a new chapter in life, emphasizing the importance of timing and personal growth. The camaraderie shared among the runners is palpable, as they reminisce about past races, highlight the unique atmosphere of the Guardian Mile, and express their anticipation of the race's unfolding drama. The segment concludes with a focus on the supportive community surrounding the event, underscoring how the enthusiasm of the local crowd enhances the competitive spirit and overall experience for both participants and spectators alike.

The latter portion of the episode features a continuation of the insightful discourse, with Dr. Kormanik and Sullivan welcoming Brannon Kidder and Carina Viljoen to the podcast. These athletes bring their own narratives to the table, discussing their respective journeys within the realm of middle-distance running. Their conversation is enriched by reflections on past performances, including the strategies employed in previous races and the implications of environmental factors such as weather conditions on race outcomes. As they prepare for the Guardian Mile, both athletes reveal their training methodologies and the significance of community support in fostering their competitive spirit. Brannon shares his experiences racing in various conditions, while Carina draws upon her unique perspective as an international athlete, offering insights into the differences in racing culture across countries. This segment emphasizes the shared passion for athletics that binds these individuals, as they collectively navigate the challenges and triumphs that define their careers, creating a rich tapestry of stories that resonate with both die-hard fans and casual listeners alike.

The discussion encapsulated within this episode serves as a profound exploration of the world of middle-distance running, conveyed through the authentic voices of accomplished athletes. The podcast artfully juxtaposes the personal journeys of the runners with broader themes such as resilience, community, and the pursuit of excellence. The conversations not only highlight the physical demands of the sport but also delve into the psychological aspects of competition, including the intricacies of race strategy...

The conversation centers on the insights of Kyle Basista, the Yale Distance Running coach, regarding the intricacies of training, athlete development, and the psychological elements that influence performance. The show is hosted by Dr. Leo Kormanik and Zach Goulet. Basista emphasizes the paramount importance of understanding individual motivations and the necessity of fostering a supportive team environment that encourages athletes to thrive. Throughout the dialogue, we explore the complexities of managing expectations and the critical role of consistency in training amidst the pressures of competition. Additionally, Basista reflects on the evolution of coaching philosophies and the impact of modern training methodologies on the athlete's journey. Ultimately, the discourse serves as a profound exploration of the intersection between physical training and mental resilience in the pursuit of excellence in distance running.

The discourse unfolds with a profound examination of the intricate dynamics of distance running, particularly through the insights of Kyle Basista, Yale's newly appointed distance coach, who shares his reflections on his transition from John Carroll University. Within this context, Basista articulates the multifaceted challenges inherent in establishing a competitive program within the Ivy League framework, where the confluence of academic rigor and athletic ambition demands a unique approach to coaching. He recounts the trials of the recent track season, highlighting the emergence of regional qualifiers and the gradual cultivation of a cohesive team ethos at Yale. Throughout this dialogue, Basista's coaching philosophy emerges, emphasizing the significance of individualized training regimens that prioritize the athlete's personal growth and development.

As the conversation progresses, the trio delves into the broader implications of coaching and the psychological landscape that contemporary athletes navigate. Basista reflects on the increasing pressures young athletes face in an age dominated by performance metrics and social media scrutiny, advocating for an emphasis on intrinsic motivation and the importance of fostering a supportive environment. This discussion poignantly underscores the necessity for athletes to focus on personal aspirations rather than external expectations, framing distance running as a platform for self-discovery and resilience.

In a particularly engaging segment, Basista articulates the value of incremental progress, advocating for a training ethos that balances ambition with patience. He challenges the notion of immediate success, instead promoting a long-term perspective that fosters sustained growth and resilience. The dialogue culminates in a reflection on the evolving landscape of distance running, where tradition and innovation coalesce to shape the future of the sport. The speakers ponder the implications of contemporary training methodologies and the role of technology in enhancing athletic performance, ultimately weaving a rich narrative that highlights the enduring spirit of athletes striving for excellence in a rapidly changing athletic environment.

Takeaways:

• The evolution of coaching styles emphasizes individualized training approaches for each athlete's unique needs.
• Kyle Basista emphasizes the importance of gradual progression in training to prevent injuries and foster long-term development.
• In distance running, mental resilience is crucial; athletes must learn to manage expectations and focus on personal growth.
• The podcast highlights the necessity of fostering a supportive team environment to enhance motivation and performance among runners.
• Coaching is not solely about training; it involves understanding athletes' motivations and guiding them through their individual journeys.
• The conversation underlines that while performance metrics are important, the joy of running and...

The central thesis of our discourse revolves around the transformative potential inherent in undertaking challenges that elicit discomfort, specifically through the lens of our experiences with RunDisney and the Dopey Challenge. Engaging in the Dopey Challenge, which necessitates running a 5K, 10K, half marathon, and full marathon over the course of four consecutive days, exemplifies a rigorous endeavor that evokes both physical and psychological resilience. Through our conversation, we elucidate the myriad benefits associated with embracing discomfort, including the cultivation of mental fortitude and personal growth, which extend far beyond the realm of running. We recount our personal narratives, highlighting the significance of community, motivation, and the shared joy of participating in these events, as well as the lessons learned from pushing our limits. Ultimately, we advocate for the pursuit of challenges as a means to enrich one’s life, fostering a mindset of perseverance and achievement.

The discussion between Dr. Leo and Samua Kormanik delves into the exhilarating yet daunting world of RunDisney, focusing particularly on the highly esteemed Dopey Challenge. This unique event, which involves completing four races over four consecutive days—5K, 10K, half marathon, and full marathon—serves as a powerful metaphor for tackling discomfort in our lives. The Kormaniks share their experiences and the motivations behind their participation in these races, illustrating how engaging in such challenging endeavors can lead to personal growth and transformation.

Throughout the episode, the Kormaniks explore the mental and emotional aspects of undertaking the Dopey Challenge. They discuss how the vibrant atmosphere of Disney races, characterized by lively crowds, character interactions, and an overall sense of celebration, serves to motivate runners to push beyond their limits. Dr. Leo emphasizes the importance of cultivating mental resilience through physical challenges, highlighting that the skills and confidence gained from these experiences can translate into various aspects of life. This connection between the physical act of running and the mental fortitude required to overcome life’s challenges is a central theme, inspiring listeners to reflect on their own capacities for growth.

The episode culminates in encouraging listeners to confront their own discomforts, whether in running or in other areas of life. The Kormaniks provide practical advice for those considering participation in Disney races, emphasizing the significance of preparation, community support, and the intrinsic joy of being part of such a unique running experience. Ultimately, this conversation serves as a motivational reminder that stepping outside one’s comfort zone can lead to remarkable personal achievements and a deeper understanding of one’s own capabilities.

Takeaways:

• The Dopey Challenge consists of running a 5K, 10K, half marathon, and full marathon over four consecutive days, demanding both physical and mental endurance.
• Participating in uncomfortable activities, such as long-distance running, fosters personal growth and develops resilience in individuals.
• The sense of community and support among RunDisney participants enhances the overall experience, making the challenges more manageable and enjoyable.
• Signing up for a race before adequately preparing can be a transformative motivation to train and improve fitness levels.
• The unique environment of Disney races, with characters and themed festivities, serves to distract participants from the physical discomfort of running.
• Challenging oneself through events like the Dopey Challenge can lead to significant improvements in one's mental fortitude and overall quality of life.

Companies mentioned in this episode:

• Disney
• Run Disney

Mind Body Marathon, Dopey