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