For another great episode on running training theory check out this episode: https://youtu.be/qZV8EltMKFQ

And also this one: https://youtu.be/ZfLtPod9joA

Dr. Leo Kormanik and Zach Goulet elucidate a compelling paradigm in the realm of distance running: the notion that one can effectively compete with minimal running volume, encapsulated in the concept, "Run Little, Run Better." This episode explores the transformative journey of maintaining performance while significantly reducing weekly mileage, specifically capping at approximately 20 miles. Through personal anecdotes and empirical insights, both speakers articulate how this approach not only fosters longevity in the sport but also enhances the overall enjoyment of running, dispelling the myth that high volume is synonymous with success. They delve into the psychological benefits of consistent, low-mileage training, emphasizing the importance of maintaining engagement in the sport amidst the complexities of adult life. The discourse ultimately champions a balanced lifestyle, advocating for sustainability in running as a means to continue enjoying the sport well into the later stages of life.

A profound exploration of the philosophies surrounding running and personal endurance unfolds within the discussion between the speakers. The conversation delves into the experiences of the hosts, particularly focusing on the journey of one host who transitioned from high-volume training to a more sustainable approach, epitomized by the concept of 'Run Little, Run Better.' This paradigm shift was catalyzed by the host's reflections during the pandemic, where he grappled with injuries that impeded his ability to maintain rigorous training schedules. By capping his weekly mileage to a modest 20 miles, he discovered not only the feasibility of achieving competitive marathon times but also a renewed enjoyment in the sport. The dialogue underscores the significance of maintaining a balance between commitment and enjoyment, especially for those who have previously competed at high levels. It emphasizes that running need not be an 'all or nothing' endeavor, promoting the idea that longevity in the sport can be achieved through moderation and consistent, albeit lower, mileage.

Takeaways:

• The concept of 'Run Little, Run Better' emphasizes that one can achieve significant running performance even with a modest mileage of around 20 miles per week.
• Maintaining a consistent running habit is crucial; it is advisable to avoid taking more than two consecutive days off to prevent injury and maintain fitness levels.
• The psychological benefits of running are substantial; initiating the day with a run can enhance one's mood and overall productivity throughout the day.
• Nutrition and recovery play pivotal roles in maximizing the benefits of low mileage running; proper hydration and diet are essential for optimal performance and recovery.
• Engaging in running should not be perceived as an all-or-nothing endeavor; runners are encouraged to enjoy the sport and participate at any level, regardless of their past competitive experiences.
• Incorporating core exercises leading up to a race can enhance performance, as the body adapts quickly to such training, thus improving overall running efficiency.

For another great episode with some other successful ultramarathoners check out this one with Arlen Glick: https://youtu.be/RKLuV08H3S4

And Connie Gardner: https://youtu.be/VCwSkMJgpZE

Esteemed ultramarathoner Alec Cline joins us to elucidate the nuances of his remarkable career in the realm of ultramarathoning. From his unexpected entry into the sport, having not participated in high school running, to achieving notable victories at the Mohican and Burning River ultramarathons, Alec's journey is one of perseverance and passion. In our conversation, we delve into the intricacies of his training, the significance of mental fortitude in overcoming challenges, and the strategies he employs to maintain peak performance. Furthermore, Alec shares insights on the importance of maintaining a positive mindset and the joy that running brings him. Join us as we explore the depths of Alec's experiences and the lessons he has garnered along his extraordinary path in the world of ultrarunning.

The conversation unfolds as we delve into the remarkable journey of Alec Cline, an esteemed ultramarathoner whose path to success is both inspiring and instructive. Notably, Alec's rise in the ultramarathon scene is characterized by a series of formidable races, culminating in his recent triumphs at the Mohican and Burning River events. Throughout the discussion, Alec recounts his initial forays into running, revealing a surprising lack of formal training in high school, which adds a layer of intrigue to his subsequent accomplishments. As we navigate through his experiences, Alec emphasizes the importance of mental fortitude and the unique camaraderie fostered within the ultramarathon community. The dialogue seamlessly transitions into the technicalities of long-distance racing, with Alec sharing insights on pacing strategies, the significance of nutrition, and the psychological challenges faced during prolonged endurance events. This episode serves not only as a testament to Alec's dedication and resilience but also as a valuable resource for aspiring ultramarathoners seeking to understand the nuances of the sport and the mindset required to excel. It is a compelling exploration of the intersection between physical endurance and mental strength, ultimately underscoring the profound relationship between passion and performance.

Takeaways:

• Alec Cline's remarkable journey from a novice to an esteemed ultramarathoner exemplifies the transformative power of perseverance and dedication.
• Throughout the podcast, Alec articulately shares the importance of mental fortitude in ultramarathon running, emphasizing that endurance is as much about the mind as it is about physical capability.
• The discussion highlights the significance of pacing strategies, revealing how Alec uses virtual pacing and luxury points such as music and caffeine to enhance his performance during races.
• Alec's experiences during the Burning River and Mohican races demonstrate the challenges of ultramarathoning, particularly in dealing with extreme heat and fatigue while competing against formidable opponents.
• The hosts delve into Alec's philosophy on running, underscoring the notion that the joy of running should prevail over the pressures of competition and performance metrics.
• Listeners are encouraged to adopt a mindset of enjoyment and curiosity in their running endeavors, as Alec suggests that eliminating the word 'need' from their vocabulary can lead to a more fulfilling experience.

For another great episode on how to enhance performance safely check out our episode on creatine: https://youtu.be/_zBBSiWzFzA

If you are interested in how to enhance your running form check out this episode: https://youtu.be/e-RFB6GmJvI

Want to know some of the secrets behind the worlds most successful team, USA Track and Field? Want to know some of the reasons why American track and field athletes top the podium in nearly every world championship and Olympics?

This episode delves into the invaluable volunteer experiences of Dr. Leo Kormanik and Dr. Matt Pisanelli with USA Track and Field (USATF), highlighting the pivotal role of chiropractic care in enhancing athletic performance. As practitioners at Ohio Sports Chiropractic and Rehab, one of the few clinics in the United States to employ multiple USATF-certified providers, they elucidate the intricate processes involved in managing injuries and optimizing performance for elite athletes. Through their firsthand encounters at prestigious events such as the World Championships and Olympic trials, they underscore the significance of proactive care in achieving peak athletic performance. The discussion further explores the nuanced differences in sports medicine approaches across various athletic disciplines, positioning USATF's comprehensive model as a benchmark for success. Ultimately, this episode serves to illuminate the critical relationship between chiropractic care and athletic excellence, shedding light on the rigorous standards upheld within the realm of professional sports.

USA Track and Field, USATF performance health, professional athletics injury management, chiropractic sports medicine, track and field championships, athlete injury recovery, sports performance enhancement, soft tissue therapy, athletic training techniques, chiropractic adjustments for athletes, performance health secrets, manual therapy for athletes, elite athlete injury management, enhancing athletic performance, sports chiropractic certifications, injury rehabilitation for runners, athletic training certifications, sports medicine best practices, elite athlete treatment strategies, optimizing athletic performance.In this enlightening episode, the discussion focuses on the operational framework of USA Track and Field (USATF) and the integral role of sports chiropractic in enhancing athlete performance. The speakers, possessing considerable expertise in the field, recount their experiences at various national and international competitions, highlighting the rigorous medical protocols that underpin USATF's success. They delve into the complexities of athlete care, emphasizing the necessity for licensed practitioners to possess not only medical credentials but also a wealth of experience in managing athlete health at elite levels.

A particularly salient theme in the conversation is the concept of 'performance health', which the speakers advocate as a cornerstone of USATF's methodology. They explain how elite athletes frequently undergo adjustments and specialized treatments to optimize their physical capabilities. This proactive approach is contrasted with traditional rehabilitation practices, illustrating how USATF's reliance on immediate, hands-on care facilitates quicker recovery and better performance outcomes. The speakers provide compelling anecdotes from their experiences, further elucidating the nuances of athlete treatment and the critical importance of timely interventions.

In conclusion, this episode offers a comprehensive overview of the sophisticated systems in place within USATF, serving as a testament to the organization’s commitment to athlete excellence. The speakers' insights provide valuable lessons not only for those involved in sports medicine but also for anyone interested in the intersection of health and high-level athletic performance. By fostering a deeper understanding of these processes,...

For another great athlete interview check out our episode with esteemed ultramarathoner Connie Gardner: https://youtu.be/VCwSkMJgpZE

For one of our most popular episodes check out our interview with Meghann Featherstun about performance nutrition: https://youtu.be/5JcRuecPPxM

In today’s discourse, we engage in a profound exploration of the illustrious running career of Alex Phillip, an esteemed collegiate athlete hailing from Northeast Ohio. The episode delves into pivotal moments that defined his ascent in competitive running, particularly his transition from high school to collegiate success at John Carroll University, culminating in the remarkable achievement of seven national championships. Alex candidly shares the transformative experience of his recent foray into ultra-running, highlighting both the challenges and the exhilarating joys that accompany this new chapter. Throughout the conversation, we examine the intricate balance between training intensity and the joy of running, emphasizing the importance of maintaining a harmonious relationship with the sport. Join us as we glean insights from Alex's journey, reflecting on not only personal growth but also the broader philosophy of endurance athletics.

The conversation with Alex Phillip serves as an enriching exploration of an athlete's journey through the competitive landscape of collegiate running and into the challenging domain of ultra-distance events. As we converse with Alex, we uncover the various milestones that marked his career, including his training methodologies and the psychological aspects that accompany the transition from conventional racing to ultra-marathons. The dialogue reveals the intricacies of preparing for the Dent du Midi trail race in Switzerland, a testament to his commitment to pushing the boundaries of his physical and mental capabilities. Alex articulates a significant shift in his training philosophy, moving away from the intense, focused routines typical of 5K and 10K training to a more holistic approach that values consistency, enjoyment, and community engagement. This episode captures not just the essence of Alex's athletic pursuit but also offers invaluable insights into the evolving nature of running culture, encouraging listeners to embrace the joy of running while pursuing their personal goals in the sport.

Takeaways:

• Alex Phillip's transition from collegiate running to ultra-marathon training showcases the significant mental and physical adjustments required for success.
• The interview highlights the importance of consistency in training, emphasizing that improvement comes from regular effort rather than intensity alone.
• Phillip discusses the camaraderie and enjoyment found in running with others, illustrating how social connections enhance the running experience.
• The conversation delves into the balance of competition and enjoyment, suggesting that post-collegiate runners can still challenge themselves without the pressure of performance.
• Insights into the differences between track training and ultra-marathon preparation reveal how varied running disciplines require distinct mindsets and strategies.
• Phillip's experiences remind us that running is a journey, one that should be embraced for both its challenges and the joy it brings.

Companies mentioned in this episode:

• Booms
• UTMB
• John Carroll
• Planet Fitness
• Tremco

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.