In this episode of the MindBodyMarathon podcast, Dr. Leo discuss ultra-distance running with Connie Gardner, a local legend with American records, and Zach Goulet, a rising ultramarathoner. The conversation begins with Connie's background, highlighting her transition from collegiate rowing at the University of Massachusetts to running marathons since she was 17.

In this conversation, the speakers share personal experiences related to running, particularly focusing on the benefits of running for mental clarity and focus, especially for those with ADHD. One speaker recounts how they avoided trouble in school by running before classes, which helped calm their mind and improve concentration. They discuss how physical activity, like running, can help children and adults alike channel their energy and focus better.

The discussion then shifts to ultra-distance running, with one speaker reminiscing about their early experiences in the ultra-running community, particularly their first races, including the Buckeye Trail 50K and the Mohican 100. They reflect on the low-key nature of early races and the camaraderie among participants, contrasting it with the more commercialized races today.

They also honor Leo Lightner, a respected figure in the ultra-running community, who encouraged them to pursue longer distances and guided them in their running journey. The speakers express nostalgia for the simpler times of running events and the supportive environment fostered by early ultra-runners. Overall, the conversation highlights the transformative power of running and the strong community it creates.

The conversation touches on the history of ultra-marathons in Northeast Ohio, with the speaker noting that iconic races like the Mohican 100 have been around for decades. They discuss the evolution of these events, including the differences in course designs over the years, and the camaraderie among runners.

As the discussion progresses, they highlight their proudest moment—competing in the World 24-Hour Championships in Poland, where they aimed to break personal records. This experience encapsulated their dedication to ultra-running and represented a significant milestone in their athletic career. Ultimately, the conversation celebrates the challenges and rewards of ultra-distance running, the personal nature of the sport, and the enduring sense of community among runners.

In a discussion about ultra-distance running, Connie reflects on her journey and the pivotal role that coaching and strategic thinking have played in her success. She emphasizes how she has often downplayed her achievements, particularly in the context of the 24-hour races, which she considers her forte. Connie recalls how a coach, Matt Woods, helped her understand the importance of pacing and nutrition, specifically breaking down the goal of running 145 miles in a 24-hour race into manageable segments.

Connie shares her experience of aiming for the American record during a race in Texas, motivated by financial incentives and a desire to support her family. Despite facing challenges such as extreme heat and feeling unwell, she persevered, focusing on the mathematical calculations of her pace to keep herself on track. The countdown from the race director as she approached the record was a pivotal moment, reinforcing her determination to succeed.

Connie shares her experience of achieving an American record in ultra-distance running, recounting the moment she crossed the finish line and thought she had set the record. She initially celebrated but later learned from the race director that her time was just shy of the actual record, which led to disappointment, especially as there were complications with the prize money. Despite her frustration, she remained determined to break the record again, although it took her ten years to get close.

Connie shares her experience of running with Lance Armstrong in the...

In this episode of the MindBody Marathon, Dr. Leo Running Expert discuss the recently concluded Paris 2024 Olympics, sharing their thoughts and observations. Co-host Samua Kormanik mentions that due to her busy schedule, she couldn't watch much of the Olympics, particularly during the initial days dominated by gymnastics and swimming. They highlight the impressive performance of the U.S., which tied with China for the most gold medals (40 each) but led in overall medals with 126 compared to China's 91. Japan and France also had notable counts, with Japan earning 20 golds and France 16.

They touch on the unique aspects of individual sports versus team sports, noting that while individual athletes may share similar styles, team sports reveal distinct cultural playing styles. They discuss the significance of Brazil winning a gold medal in gymnastics, emphasizing the challenges young athletes face in Brazil, where sports training often requires a choice between academics and athletics at a young age. The episode concludes with reflections on the relationships between athletes, particularly Simone Biles and Brazilian gymnast Rebecca Andrade, and the struggles faced by competitors, highlighting the resilience shown during the games.

In this discussion, the hosts delve into the recent Olympics, highlighting the contrast between soccer players and gymnasts, particularly in terms of toughness, using memes that circulated in Brazil to illustrate the point. They discuss the excitement around track and field events, particularly the men's 1500 meters, which one host describes as the race of a lifetime. They reflect on their personal connections to many athletes, having treated a significant number of them throughout their careers.

The hosts note that the U.S. track team had significant success, winning the most medals since 1984, particularly in distance events. They praise athletes like Sifan Hassan for her remarkable performances and resilience, comparing her to legendary runner Emil Zátopek, who won three medals in the 1952 Olympics. The conversation shifts to the men's 400 meters, where Quincy Hall showcased incredible grit to win, embodying the Olympic spirit of perseverance.

The hosts express admiration for Sydney McLaughlin's dominance in the women's 400 hurdles and discuss the potential for her to break records in the future. They anticipate exciting competitions in the upcoming Diamond League events, particularly between McLaughlin and her competitors, suggesting that she may achieve unprecedented times. The conversation emphasizes the inspiration and lessons of resilience that the Olympics provide, especially for the younger generation.

The hosts discuss the thrilling final of the women's 400 hurdles, celebrating Anna's second-place finish and expressing excitement for the upcoming Diamond League final. They also highlight the impressive performance of the women's 4x400 relay team, noting that while they didn't break the world record, they likely set an American record, underscoring the historical context of the Soviet record from the 1980s.

They shift their focus to the men's 1500 meters, describing it as "the race of the century." Cole Hocker's stunning victory and the strong performances of his competitors, including yard and Naguse, are emphasized. The hosts analyze race strategies and the dominance of athletes like Jakob and Kerr, reflecting on how Hocker's unexpected win demonstrated the depth of American distance running.

The hosts discuss the performances of various athletes at the Olympics, focusing particularly on Jakob Ingebrigtsen and his struggles in the men's 1500 meters, contrasting his later success in the 5K. They note his all-or-nothing approach, which led to a less effective kick in the 1500 but a controlled victory in the 5K. They also mention Eliud Kipchoge's unexpected withdrawal from the marathon due to a back injury, highlighting his status as a legendary...

In this episode of the Mind Body Marathon, host Dr. Leo Running Expert, along with Dr. Matt Pisanelli and Dr. Alia Whitman, discuss regenerative medicine and its application in helping the body heal itself. They emphasize the importance of avoiding invasive procedures and harsh treatments like cortisone shots. Dr. Leah, who runs a practice focused on self-healing, explains her approach to regenerative techniques that promote healthy inflammation and provide essential nutrients for recovery.

Dr. Matt shares his recent injuries, including a hamstring tear and a stress fracture, and discusses how Dr. Leah's methods helped him. They detail the use of prolotherapy, which involves injecting glucose and other nutrients into the injured area to stimulate healing, along with ozone to reduce oxidative stress and enhance oxygenation for recovery.

In this discussion, the speakers share personal experiences and insights about injuries, particularly related to the Achilles tendon and the use of regenerative therapies like PRP (platelet-rich plasma) and prolotherapy. Dr. Leo describes being born with fragile Achilles tendons, which worsened due to overuse and past injuries. They highlight the challenges associated with treating Achilles injuries, noting that while ultrasound can help locate precise areas for injection, traditional methods like cortisone shots often fail to address underlying issues and can weaken tissue.

The speakers discuss the challenges of managing injuries, specifically Achilles tendon issues, and the importance of allowing adequate downtime for healing after procedures like PRP (platelet-rich plasma) and stem cell injections. They emphasize that while these treatments can trigger a healing response, the associated tissue may be weakened, necessitating a careful approach to recovery. They recommend a structured recovery plan that includes a week of rest followed by gradual reintegration of activity.

The conversation highlights the cost and complexity of stem cell treatments compared to more accessible options like prolotherapy and PRP. The speaker advocates for starting with less invasive, more affordable treatments before progressing to more expensive interventions, thus prioritizing patient well-being over financial gain.

The discussion also touches on the significance of understanding and managing fascia in injury recovery. The speakers argue that many patients could benefit from consistent fascial treatments rather than invasive procedures. They encourage patients to take an active role in their recovery by using tools for self-treatment and to develop a better understanding of their bodies.

The speakers emphasize the importance of gentle self-management techniques for muscle and tissue release, advising against heavy-handed approaches that can provoke a natural flinch response in the body. They advocate for a gradual, patient practice, particularly in fascial work, which differs from quick-fix treatments like PRP or microneedling. Microneedling is described as a procedure that uses tiny needles to stimulate collagen production for skin elasticity, but it requires time for results.

The discussion shifts to regenerative treatments, particularly bioallograft therapies, which involve the use of placental tissue to stimulate the body's healing processes. The speakers clarify that these are not stem cells but rather substances that signal the body to initiate repair by recruiting its own stem cells.

Finally, they touch on peptide treatments, which help stimulate healing in specific ways. The conversation underscores the importance of a holistic, patient-centered approach to injury recovery and healing.

The speaker discusses their practice, which includes offering homeopathic supplements and peptide infusions for various health conditions. They explain that homeopathy utilizes natural compounds, often from herbs, while compounding pharmacies isolate specific...

1.) On the MindBodyMarathon podcast, Dr. Leo Running Expert interviews Aaron Rowe, a masters runner who recently won the Subaru four-miler in Buffalo. They discuss the challenges and joys of masters running, reminisce about their college days, and share insights into their training routines. Both agree that the love for running and the joy of competition drive them to continue racing, despite the physical challenges of aging. They also touch on the importance of routine and the ritual of race day in maintaining their passion for the sport.

2.) In this conversation, they further discuss the evolution of running shoes, particularly focusing on the impact of super shoes on performance. They reminisce about past shoe trends like the Spira shoes with springs and discuss the controversy surrounding the use of super shoes in races. They touch on the importance of knowing what works for your body, the role of technology in training and recovery, and the significance of having a supportive team to help maintain physical health as a masters runner. They also highlight the importance of self-care, balancing competition with preserving the body, and approaching running with a focus on enjoyment rather than chasing specific goals.

3.) The conversation continues on many topics and including the evolution of running shoes, the impact of super shoes on performance, and the importance of knowing what works for your body. They reminisce about past shoe trends and discuss the controversy surrounding super shoes in races. They also touch on the role of technology in training and recovery, the significance of having a supportive team as a masters runner, and the importance of self-care and balancing competition with preserving the body.

4.) Aaron shares his experience of traveling to Kenya in 2018 to challenge himself and explore the world of Kenyan running. He describes participating in a challenging half marathon run up a mountain, the Fluorspar run, where he pushed himself to his limits. The conversation highlights the dedication and toughness of Kenyan runners, the camaraderie among international participants, and the memorable experience of visiting Eliud Kipchoge's camp.

5.) Aaron Rowe recounts his experience visiting Eliud Kipchoge's camp in Kenya before he became globally famous. He describes the simplicity of the camp, where everyone, including Kipchoge, had to clean the bathrooms and focus on training. The camp had a library instead of TV, emphasizing a simple and focused lifestyle. Aaron also mentions meeting other runners in the camp. Finn, the author of "Way of the Runner," shared stories and insights about Japanese running culture with Aaron. Aaron reflects on his deep connection to Kenya, feeling at home there due to the love for running, the beautiful scenery, and the warm interactions with locals. The conversation transitions to potential future trips to Uganda and Japan to explore their respective running cultures.

6.) Aaron also shares his experience visiting Brazil, where he connected with local runners in Porto Alegre and experienced the vibrant running scene there. The speaker further reflects on his experiences traveling to Kenya and Brazil, where he encountered incredibly hospitable people who treated him like family. He emphasizes the importance of enjoying the process of running as a Masters athlete, focusing on consistent training and recovery.

7.) They share insights from conversations with other experienced runners, such as Bernard Lagat, who emphasized the importance of staying healthy and adapting training as you age. The speaker also highlights the significance of having the right support system and friends to encourage and push you in your running journey. Overall, he stresses the value of embracing where you are in your running journey and enjoying the process without putting too much pressure on yourself.

Matt Woods, a knowledgeable coach with extensive experience in running training theory, discusses his coaching journey and influences with host Dr. Leo Running Expert on the MindBodyMarathon podcast.

1.) Woods' training approach, Total Progressive Aerobic Development (TPAD), involves systematically increasing aerobic intensity and volume in a periodized fashion. He emphasizes the importance of high mileage for elite male athletes and the need for a balanced training regimen to prevent injuries and maximize performance. Woods draws inspiration from renowned coaches like Renato Canova and Jack Daniels, and is constantly evolving his coaching philosophy based on research and personal experience.

2.) Matt discusses his coaching approach of Total Progressive Aerobic Development (TPAD) on the MindBodyMarathon podcast. He emphasizes the importance of building an aerobic foundation through easy aerobic running and gradually increasing intensity. Woods outlines different intensity levels, from aerobic threshold to anaerobic threshold, and the limited use of VO2 max and anaerobic training. He also highlights the significance of the long run in distance running training and the incorporation of ancillary elements like strength training.

3.) Woods and Dr. Leo discuss lactate testing and perceived exertion in training, emphasizing the importance of understanding internal chemistry and adjusting training based on individual responses. They also touch on the potential risks of overtraining and the need for athletes to listen to their bodies and adjust their training accordingly. Ultimately, the key to success in training and racing is consistency, patience, and understanding one's own strengths and weaknesses. Trusting a coach, properly managing recovery, and being able to perform at peak times are crucial for long-term progress and optimal performance. It is important for athletes to understand the importance of balancing hard work with rest and recovery to achieve their goals.

4.) Matt discusses the importance of identifying and improving weaknesses in racing, particularly in the middle portion of races, through threshold training. They also touch on the current state of American distance running, noting the depth of talent but expressing concern about the lack of success in longer races like the marathon. The conversation delves into the significance of physiological testing, such as max VO2, lactate threshold, and heart rate, and how these data points can inform training and performance. The importance of repeated testing and long-term planning based on these results is emphasized, highlighting the need for athletes to commit to their training and follow a structured plan for improvement.

5.) Matt reflects on their early interest in exercise physiology and the impact of coaches like Jack Daniels on their training philosophy. They discuss the lack of implementation of double threshold sessions in high school and collegiate running programs and the negative impact of athletes being overly focused on internet-driven comparisons. The importance of motivation, discipline, and long-term commitment in athletes is highlighted, along with the need for increased mileage in high school runners. The conversation shifts to the evolution of coaching practices, noting improvements in knowledge and certification requirements but also expressing concerns about a lack of inspiration and emotional connection in coaching. Personal anecdotes are shared about the speaker's journey to the Olympic trials and the impact of a coach's challenge in reigniting their running career after a setback.

6.) Dr. Leo reflects on their journey to the Olympic trials in 2012, where they were inspired to push themselves to the next level despite challenges. They discuss the importance of challenging athletes and the need for grit and dedication in American distance running. The conversation touches on the influence of...

Dr. Leo Running Expert and Colby Alexander, a professional runner with Adidas, talk about how recently he underwent Haglund surgery on his right Achilles after struggling with pain for years. He had previously had the same surgery on his left Achilles in 2017. Despite trying various treatments, the pain persisted, affecting his performance and forcing him to undergo surgery. Colby's last fully healthy season was in 2016, showcasing the challenges and setbacks that runners face with injuries.

Colby has faced multiple setbacks and injuries throughout his career but always manages to bounce back. He attributes his resilience to his love for competition and racing. Despite undergoing Haglund surgery on both Achilles tendons, Colby remains determined to have a successful and injury-free season. He reflects on his best race experiences, including a memorable cross country race in high school where he placed seventh despite running in muddy conditions with inappropriate spikes. Colby's competitive spirit and belief in his abilities drive him to continue training and aim for personal records and potentially making the Olympic team. He credits advancements in training methods and technology, as well as his lower mileage due to injuries, as factors that could contribute to his success in the future.

Colby discusses various topics including their predictions for the Olympics, Colby's upcoming races, and the field for the Guardian Mile. They talk about elite runners like Johnny Gregorek and Craig Engels who will be competing in the Guardian Mile. Colby mentions his training strategies and past experiences with different workout schedules. They also touch on baseball, specifically the Cleveland Guardians and their recent success.

Colby also discusses his current training approach, focusing on building a strong base and avoiding speed work initially to develop his strength. He reflects on his past experiences with tempo runs and the importance of running within oneself to improve performance. His friend explains the concept of threshold running and the significance of being slightly slower to ensure progress. They talk about the training methods of Norwegian triathletes and the analogy of training to modern art. Colby emphasizes the need to have a logical and consistent training plan to perform well in races.

INTERMISSION for Zach Goulet's back bleeding.

Colby discusses his extensive experience with home modalities to address his injury history and biomechanical weaknesses. He emphasizes the importance of identifying and targeting specific weak points to improve overall health and performance. Colby shares his collection of tools, including scrapers, cups, massage table, red light therapy, grounding device, and a rotating disc platform called Standing Firm, which has been crucial in his rehabilitation. He highlights the significance of consistency in performing exercises and strengthening routines to maintain health and prevent injuries. Colby's friend acknowledges the challenge of staying consistent with exercises and stresses the importance of committing to a routine for long-term benefits. They also discuss the biomechanical aspect of rehabilitation and the effectiveness of certain exercises in addressing chronic issues. Colby shares his journey of learning how to use the Standing Firm platform and the positive impact it has had on his health. They joke about the outdated website of the Standing Firm product and express enthusiasm about creating instructional videos to help others benefit from similar tools.

https://standingfirm.com/

In a conversation about injuries and rehabilitation, Colby and his friends discuss Colby's post-Haglund surgery experience and the challenges of botched professional cases. Colby shares his positive experience with his surgeon and his progress in recovery, noting improvements in his Achilles health. They reminisce about past track competitions and injuries,...

1.) Today’s episode is focused on biohacks, which are everyday habits or products that can help improve health and well-being. The hosts, Dr. Leo Running Expert and his wife Samua, discuss their personal history with biohacking and the importance of optimizing internal chemistry for better health. They also mention the benefits of visualization for athletes and the ability of the mind to influence physical performance. Additionally, they touch on the significance of biological age compared to chronological age, especially for women as they age.

2.) They also discuss the impact of cortisol levels as a marker of stress on aging and overall health. They share their experience with using the BrainTap device to reduce stress and improve internal chemistry, resulting in a decrease in biological age. They explain how the BrainTap sessions help strip away the attention center of the brain to work on the subconscious. They also mention the benefits of sensory deprivation tanks for similar effects. They emphasize the importance of controlling the subconscious through biohacks like meditation to improve overall health and well-being. Additionally, they touch on the significance of diet changes, particularly reducing sugar intake, and the role of prebiotics in improving gut health as essential biohacks for optimal health.

https://braintap.com

3.) The conversation covers the importance of prebiotics over probiotics in maintaining gut health, the need for a personalized approach to diet, the benefits of cold showers for cortisol levels, skin, hair, and fat metabolism, the dangers of glyphosate in the food supply, and the use of glycine to counteract its effects. The importance of avoiding processed foods and sugars, as well as the need for organic and non-GMO sources of food are emphasized. The discussion also touches on the detrimental effects of fast food and the need for careful consideration of food choices for overall health and well-being.

4.) The conversation covers the benefits of essential oils, particularly thieves oil, in maintaining health and fighting off bacteria. The use of plant-based cleaning products and the importance of avoiding chemicals in everyday products are emphasized. The significance of electrolytes, specifically sodium, for hydration and overall health is discussed, highlighting the misconception about salt and high blood pressure. The importance of having essential oils on hand for various health issues, such as cuts, sunburns, and nosebleeds, is also mentioned. Additionally, the discussion touches on the need for proper labeling scrutiny to avoid harmful chemicals in household products.

Thieves essential oils:

https://a.co/d/dORFS8e

5.) The speaker discusses the importance of maintaining adequate sodium levels in the body to prevent the leaching of essential minerals like calcium, magnesium, manganese, and to avoid conditions like osteoporosis. They emphasize the benefits of CBD products, particularly for muscle recovery, anxiety relief, and antibiotic properties. The speaker also touches on the significance of exogenous ketones for brain health and energy, as well as the importance of fish oils for cell structure and overall health. They recommend high-quality brands like Nordic Naturals for fish oils and stress the need for proper research before choosing supplements.

LMNT electrolyte packets:

https://a.co/d/b9wphZ5

Organic CBD:

https://cleanremedies.com

https://joyorganics.com

Nordic Naturals Fish Oils:

Dr. Leo Kormanik Running Expert and his guests, Dr. Matt and Cody, discuss the importance of mindset in performance, particularly in relation to the upcoming Olympics.

1.) They share stories from working at the Olympic trials and highlight the difference in mindset between athletes who believe in themselves and those who doubt their abilities. They emphasize the importance of owning the mindset of success before it actually happens and how it can impact performance. They also discuss how body language and behavior can indicate an athlete's readiness to perform. Ultimately, they stress the importance of training and preparation in building confidence and maintaining a calm, focused state of mind.

2.) The discussion moves into how individual preferences and processes can impact performance, with examples of athletes using different strategies to get into the right mindset before competitions. Ultimately, the conversation underscores the value of self-awareness, personal growth, and learning from sports experiences to improve overall performance and mindset.

3.) They emphasize the significance of self-awareness, focusing on the positive, and not drawing judgment during competitions. They highlight the need for training and preparation to build confidence and trust in oneself. The conversation also delves into strategies for overcoming challenges during races, emphasizing the importance of adapting and setting realistic goals. The guests stress the value of understanding one's "why" and staying focused on the task at hand to maximize performance potential.

4.) The discussion highlights the role of emotion in performance, emphasizing how strong emotional ties can drive individuals to excel. The importance of understanding one's "why" and drawing motivation from personal connections, such as family, is underscored. The guests share personal anecdotes, illustrating how emotion can fuel performance and push individuals to achieve their goals.

5.) The conversation also touches on the significance of embracing competition in sports, focusing on internal improvement rather than external factors like weather or course conditions. The guests stress the need for preparation and adaptation to overcome challenges and elevate performance levels. The guests discuss the idea of competing with oneself versus others, highlighting the thrill of beating genuine competitors.

6.) They draw parallels to the competitive mindset in sports like running, emphasizing the importance of embracing competition to push oneself to higher levels. The discussion also touches on the impact of training alone versus with others, noting that individual preferences and goals play a significant role in determining the most effective approach. The guests share personal experiences and insights on how competition, mindset, and balancing various aspects of life can influence performance and success in running and other pursuits.

7.) In this conversation, the speakers discuss how running can be used as a mental hack to improve learning and performance. They share personal experiences and tips on how running after studying or before a test can help retain information and enhance short-term memory. They also emphasize the importance of understanding oneself, experimenting with different strategies, finding one's why, and mentally preparing for success. The speakers suggest that the brain responds to thoughts as if they were reality, and visualizing success can positively impact performance. They also touch on the benefits of running without music to allow for creative and imaginative mental preparation. Overall, they highlight the power of mindset in achieving goals and success.