Mind Body Marathon: Running, Health & Human Performance

Ever wonder how to get more energy and have a longer health span? The secret is mitochondrial health.Mitochondrial health serves as a cornerstone for optimal physical performance and overall vitality, a notion that we explore in depth during this enlightening discussion. In the company of esteemed guests Dr. Jared Bugaj and Dr. Matt Pisanelli, we delve into the myriad factors that contribute to the enhancement of mitochondrial functionality. Among the pivotal topics addressed are lifestyle modifications, dietary considerations, and environmental influences that may either augment or detract from mitochondrial efficiency. Notably, we emphasize the significance of regular aerobic exercise and high-intensity interval training as mechanisms for promoting mitochondrial biogenesis. Our discourse further elucidates the role of specific nutrients and supplements, alongside the implications of stress management and systemic health, thereby providing a comprehensive framework for fostering mitochondrial well-being.naThe intricate interplay between lifestyle, dietary choices, and environmental factors in relation to mitochondrial health is the focal point of our latest dialogue. Within this episode, I, alongside my distinguished colleagues Dr. Jared Bugaj and Dr. Matt Pisanelli, embark on an exploration of the mitochondria's essential role as the cellular powerhouse, responsible for generating adenosine triphosphate (ATP), the primary energy currency that sustains life. We initiate our discussion by elucidating the fundamental characteristics of mitochondria, including their prevalence across various cell types and their pivotal function in energy metabolism. A significant portion of the conversation is dedicated to the impact of physical activity on mitochondrial biogenesis, where we delineate the benefits of both aerobic exercise and high-intensity interval training (HIIT). Such activities are essential not only for enhancing mitochondrial density but also for improving their functional efficiency, which is crucial in combating the effects of aging and promoting overall health. Furthermore, we delve into the dietary components that fortify mitochondrial health, emphasizing the importance of essential nutrients such as coenzyme Q10 and various B vitamins. The dialogue extends to cover environmental influences, notably the effects of thermal exposure on mitochondrial function. By assimilating these perspectives, we aim to impart practical insights that empower our listeners to adopt strategies fostering enhanced mitochondrial health, which is integral to achieving optimal physical performance and longevity.Takeaways: Mitochondria serve as the powerhouses of our cells, producing ATP, which is essential for life. Aerobic exercise, particularly Zone 2 training, significantly enhances mitochondrial biogenesis and overall health. The incorporation of high-intensity interval training (HIIT) can double mitochondrial production through hormonal stimulation. Dietary factors such as CoQ10, B vitamins, and antioxidants are critical for maintaining optimal mitochondrial function.

Listen for a deep dive into one of the most important supplements...Vitamin D!For other vitamin episodes check out this episode on Iron: https://youtu.be/9MZtDCPgtukFor a unique episode of the doctors top 5 supplements check out: https://youtu.be/bzRFEjL68fUVitamin D serves as a pivotal nutrient, profoundly influencing numerous physiological functions within the human body. In this episode, we delve into the myriad benefits and critical facts surrounding vitamin D, facilitated by the insights of Dr. Leo Kormanik and his esteemed colleagues, Dr. Jared Bugaj, Dr. Katie Phillips, and Dr. Sam Snyder. Our discourse encompasses the essential role of vitamin D in bone health, immune function, and mood regulation, particularly during the colder months when sunlight exposure diminishes, necessitating supplementation. We also explore the implications of vitamin D deficiency, emphasizing its potential connection to various health conditions, including its significance for specific populations. Join us as we elucidate the importance of this essential vitamin, providing guidance on appropriate dosages and the best practices for ensuring optimal vitamin D levels.Takeaways: Vitamin D serves a crucial role in maintaining bone health and preventing fractures, especially in those with a history of deficiencies. Individuals with darker skin tones require higher doses of vitamin D due to reduced absorption from sunlight exposure, particularly in northern regions. Supplementation with vitamin D is essential during winter months when sunlight is limited, as many people do not receive adequate levels from food alone. Research indicates that vitamin D positively influences mood and energy levels, making it particularly beneficial for individuals with seasonal affective disorder. Vitamin D interacts with calcium metabolism, which is vital for muscle recovery and overall health, especially in athletes. Regular testing of vitamin D levels is advisable to avoid deficiencies and ensure optimal health outcomes, particularly for those at risk. Links referenced in this episode:runningrehabamazonfasterwithoutfail

Ever wonder why your body feels tight all the time and cannot ever seem to get loose? What are the best strategies to reduce this feeling and get moving in a better direction? This episode seeks to answer those questions with Dr. Leo Kormanik giving his insights into fascial health!For another great episode on hydration check out: https://youtu.be/S4vimOv-8tAAnd also this one with renowned nutritionist Meghann Featherstun: https://youtu.be/5JcRuecPPxMDr. Leo Kormanik elucidates the pivotal concept of fascial health, emphasizing its profound impact on overall physical performance and well-being. He articulates that fascia, the connective tissue enveloping muscles, nerves, and organs, requires optimal hydration and appropriate tension to function effectively. Throughout the discourse, Dr. Cormanik offers practical strategies to enhance fascial integrity, including hydration, dietary considerations, and specific pre-exercise protocols. He underscores the significance of maintaining a proper balance of electrolytes and the role of collagen in supporting fascial resilience. Ultimately, this episode serves as a comprehensive guide to achieving superior fascial health, enabling listeners to pursue an active lifestyle with confidence and vigor.A profound exploration into the intricacies of fascial health unfolds through the insights of Dr. Leo Kormanik. The discussion delves into the essential role that fascia plays as the connective tissue enveloping muscles, nerves, and organs, serving not only as a structural support but also as a conduit for kinetic energy. Dr. Kormanik elucidates the phenomenon of fascial tightness and its implications on athletic performance, likening it to a balloon that, when pinched, distorts the natural alignment of its fibers. This analogy serves as a foundation for understanding how fascial restrictions can lead to diminished functional capacity, particularly in high-performing athletes. The conversation further emphasizes the importance of hydration, positing that the aging process diminishes our body's ability to retain water, resulting in fascial stiffness and decreased mobility. Dr. Kormanik advocates for a hydration strategy that is attuned to individual needs, suggesting that one should monitor urine color and frequency as indicators of hydration status.Additionally, the episode provides actionable recommendations for enhancing fascial health through nutrition. Dr. Kormanik emphasizes the significance of collagen supplementation, particularly in conjunction with vitamin C, to bolster the integrity of fascia before engaging in physical activity. He further explores the relationship between dietary choices—particularly the balance of omega-3 and omega-6 fatty acids—and inflammation levels within the body, underscoring the detrimental effects of highly processed oils on fascial integrity. By advocating for healthier fats and a reduction in gluten consumption, particularly from processed sources, Dr. Kormanik provides a holistic approach that interweaves dietary awareness with physical wellness. This comprehensive dialogue not only informs listeners about the critical aspects of fascial health but also empowers them with practical strategies to enhance their overall physical performance and longevity.Takeaways: Fascial health is fundamentally linked to hydration, which plays a vital role in maintaining the integrity of fascia throughout the body. The quality of dietary fats consumed significantly impacts inflammatory levels, influencing overall fascial health and fluid dynamics within the body. Engaging in proper stretching techniques and myofascial release methods can greatly enhance fascial mobility and reduce stiffness during physical activities. Collagen supplementation, particularly when combined with vitamin C, can aid in repairing and maintaining healthy fascial structure and function. Understanding

What a race! Dr. Leo Kormanik and his wife Samua talk about their experience in NYC for the marathon where he ran 2:58:44. The 2025 #tcsnycmarathon had the largest number of marathon finishers of any race to date setting a record at 59,226 finishers.For other episodes about races check out this one about the Cologne Germany Marathon: https://youtu.be/fkWCtxFsBGoAnd also Valencia Spain Marathon: https://youtu.be/eIGN_EZ4YwUDr. Leo Kormanik's inaugural experience at the New York Marathon is a focal point of our discussion, as he achieved an impressive completion time of 2:58:44. This episode delves into the myriad of emotions and reflections associated with his first marathon, accentuated by the extraordinary atmosphere of the event which witnessed a record-breaking number of finishers. Spanning from the initial excitement of the Expo to the climactic moments at the finish line, we explore both the logistical intricacies and the palpable energy that permeated the streets of New York. Additionally, we reflect on the supportive spirit of the spectators and the unique character of each borough, all contributing to a memorable race day experience. Join us as we recount the challenges and triumphs inherent in such a monumental occasion, ultimately celebrating the communal bond forged through the shared endeavor of marathon running.Dr. Leo and Samua Kormanik (@samuakormanik and also co-host of the @BryandSamuaShow) provide an insightful reflection on their recent experience at the New York Marathon, where Leo achieved a remarkable finish time of 2:58:44 in his inaugural marathon. The couple discusses not only the exhilarating atmosphere of the race but also the logistical aspects surrounding it. Leo, who is no stranger to competitive running, shares his impressions of the marathon course, noting the strategic elevation changes and the unique challenges it posed. The conversation delves into the significance of the event, which saw a record-breaking number of finishers, highlighting the communal spirit and camaraderie shared among the thousands of participants and spectators alike. Samua, as a spectator, recounts her experience navigating the city while supporting Leo, emphasizing the vibrancy of New York and the city’s ability to unite people through sporting events. They both articulate a profound appreciation for the city and the marathon, noting how such experiences can transcend personal achievement, fostering a sense of collective achievement and joy in the face of challenges.Takeaways: Dr. Leo Kormanik successfully completed his inaugural New York Marathon with an impressive time of 2:58:44. The New York Marathon set a remarkable world record for the highest number of finishers, exceeding 59,000 participants. Spectators at the marathon experienced a uniquely vibrant environment, particularly in Brooklyn, which was noted for its enthusiastic support. The logistical organization of the New York Marathon was streamlined, enabling both runners and spectators to navigate the event with relative ease. The marathon's diverse crowd, featuring international participants and spectators, highlighted the global appeal of the event. Both Leo and Samua expressed their appreciation for the event's atmosphere, emphasizing how it fosters a sense of community and shared experience among participants. Links referenced in this episode:fasterwithoutfailrunningrehabamazonCompanies mentioned in this episode: Moxy Hotels New Balance New York Road Runners Cologne

Hansons Brooks Professional Runner Hunter Christopher joins the show to talk about his running insights and career. For another great episode with professional runners check out this episode with Katie Camarena and Anthony Camerieri: https://youtu.be/8-5YDPpwjlgAnd also this one with Colby Alexander: https://youtu.be/CLnHickocW0The salient point of this podcast episode is the insightful journey of professional runner Hunter Christopher, who recently signed with Hansons Brooks after a successful collegiate career at Youngstown State University. During the discussion, hosted by Dr. Leo Kormanik alongside Dr. Matt Pisanelli, Hunter elucidates the evolution of his running career, emphasizing the cultural significance of his training environment and the supportive relationships he cultivated throughout his development. He shares his experiences transitioning from high school to collegiate running, highlighting pivotal moments that shaped his competitive edge. Furthermore, Hunter reflects on the distinct challenges and opportunities within the realm of professional road racing, revealing his aspirations and strategies for future races, including the upcoming Houston half marathon. This conversation not only showcases Hunter’s achievements but also serves as a motivational narrative for aspiring athletes navigating their own paths in the sport.The podcast unfolds a compelling dialogue with professional runner Hunter Christopher, who recently transitioned to the Hansons Brooks team after an impressive collegiate career at Youngstown State University. Hunter reflects on his formative years, tracing his rise from Salem High School to elite collegiate races, where he honed his skills and developed a competitive edge. The conversation delves into the cultural and environmental factors that fostered a strong running community in Salem, positing that a blend of camaraderie and a shared passion for running can lead to notable success. Hunter attributes his rapid improvement to a supportive coaching staff and a vibrant team atmosphere, which cultivated a culture of excellence and persistence among athletes. As the dialogue progresses, Hunter provides insights into his training regimen and race strategies that have evolved throughout his career. He discusses the importance of adapting his approach to racing, emphasizing the significance of understanding pacing and learning to close strong in races. The conversation touches upon the challenges faced during his transition from collegiate to professional running, including the heightened competition and the necessity of a robust support system. Hunter shares anecdotes from his experiences at major meets, illustrating the emotional rollercoaster of racing at the national level and the elation of qualifying for prestigious events. This episode encapsulates the journey of an athlete navigating the complexities of transitioning from college to professional running, underscoring themes of dedication, resilience, and the importance of community in achieving athletic success. The candid exchanges between Hunter and hosts Dr. Leo Kormanik and Dr. Matt Pisanelli serve to inspire both aspiring runners and seasoned athletes alike, offering valuable perspectives on the rigorous yet rewarding path of competitive running.Takeaways: Hunter Christopher's journey from high school to professional running exemplifies the importance of strong mentorship and supportive training environments. The significance of fostering a culture of running within a community can greatly influence a runner's success and motivation. Transitioning from collegiate to professional racing involves not only a change in competition but also adjustments in training strategies and mental approaches. Hunter emphasizes the necessity of focusing on the process rather than solely on outcomes to achieve long-term success in...

For another race experience check out this episode on the Valencia, Spain Marathon: https://youtu.be/eIGN_EZ4YwUAnd also this one on Cheeky Monkey: https://youtu.be/yyfoweVZcwsEver wonder what it's like to run a marathon in another country? The Cologne Marathon, an event of considerable significance, serves as the focal point of our discussion in this podcast episode. Dr. Leo Kormanik shares his personal experience as a participant in this renowned race, which took place on October 5th, 2025. Accompanied by his wife, Samua Kormanik, they delve into the intricacies of the race, including the challenges faced by runners and the vibrant atmosphere created by the spectators. The episode further explores the historical context of Cologne, highlighting its rich heritage and the unique ambiance that enveloped the marathon. Through their reflections, we gain insights into the multifaceted nature of marathon running and the communal spirit that characterizes such events.The podcast delves into the recent Cologne marathon experience, offering a multifaceted perspective on both the race and the city itself. The hosts, who participated in the event, share their personal anecdotes, highlighting the whirlwind nature of their trip, which lasted merely a day and a half. They discuss the historical significance of Cologne, particularly the iconic cathedral, which stood as a symbol throughout World War II. The conversation transitions to the marathon, noting the impressive turnout of approximately 37,000 participants across various race categories. The hosts express their surprise at the race's organization, particularly the limited number of corrals, leading to a crowded start. They reflect on the energy of the spectators, which surpassed their expectations, and the unique cultural elements encountered during the race, such as enthusiastic cheers in both German and English. Overall, they present a vivid portrayal of the event, emphasizing the combination of athletic challenge and cultural exploration that defined their Cologne experience.Takeaways: The Cologne Marathon features a rich historical backdrop, including the iconic cathedral that survived World War II, serving as both a landmark and a symbol of resilience. Dr. Leo Kormanik experienced an intense race environment, marked by a significant number of participants and spectators, creating a vibrant atmosphere throughout the course. Despite enjoying a flat and fast course, Dr. Leo encountered unexpected challenges, including an ankle injury early in the race that affected his performance. The marathon's unique spectator experience, characterized by enthusiastic crowds and a lack of barricades, led to a chaotic but exhilarating atmosphere for both runners and supporters. Nutrition played a crucial role in Dr. Leo's race strategy, as he struggled to find familiar fuel options, underscoring the importance of preparation for international events. The drum lines under the bridges in Cologne provided a powerful motivational boost, enhancing the overall experience of the marathon with their rhythmic energy. Links referenced in this episode:fasterwithoutfailrunningrehab

For another great episode on running training theory check out this episode: https://youtu.be/qZV8EltMKFQAnd also this one: https://youtu.be/ZfLtPod9joADr. 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/RKLuV08H3S4And Connie Gardner: https://youtu.be/VCwSkMJgpZEEsteemed 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/_zBBSiWzFzAIf you are interested in how to enhance your running form check out this episode: https://youtu.be/e-RFB6GmJvIWant 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, the episode

For another great athlete interview check out our episode with esteemed ultramarathoner Connie Gardner: https://youtu.be/VCwSkMJgpZEFor one of our most popular episodes check out our interview with Meghann Featherstun about performance nutrition: https://youtu.be/5JcRuecPPxMIn 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/qQN3EERwUk0For our most exciting endurance event episode about our Rim2Rim2Rim experience in the Grand Canyon: https://youtu.be/Ab8gUYoFjG8The 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=7bc1e43f68325d1324f0ac62154ac948youtube.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.comGet coaching help: fasterwithoutfail.comCheck 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=0f1b263b2da411fc7f803c32f21ebcf4Watch my YouTube channel: Running Rehab with Dr. Leo KormanikFollow 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

Visualization serves as a powerful tool for enhancing sports performance, enabling athletes to mentally rehearse their actions and optimize their outcomes. The hosts are Dr. Leo Kormanik and Dr. Jared Bugaj. This episode delves into the intricate relationship between visualization and athletic success, emphasizing its often underutilized potential in training regimens. We explore the historical context of visualization within sports, referencing notable figures who have effectively employed this technique to bolster their performance. Throughout our discourse, we elucidate the mechanisms by which visualization can prepare athletes for various race scenarios, thereby fostering a mindset conducive to peak performance. Ultimately, we advocate for the integration of visualization practices into regular training, positing that such mental conditioning is essential for achieving one’s fullest athletic potential.Within this episode, we delve into the intricate and often underestimated realm of visualization in sports performance, positing that the mind plays an equally crucial role as the body in achieving athletic success. We engage in a thorough exploration of the historical context of visualization, referencing the insights of pioneering athletes such as Pavel Nurmi, who famously articulated the profound connection between mental acuity and athletic prowess. Our discussion highlights how visualization, often perceived as ancillary to physical training, is in fact a fundamental component that can significantly enhance an athlete's performance when executed with intention and clarity. We dissect various visualization techniques, advocating for a thoughtful approach that encompasses not merely the physical execution of a race but also the emotional and psychological landscapes athletes traverse. The conversation is enriched by personal testimonies from athletes who have harnessed visualization to surmount challenges and optimize their racing strategies. We consider the nuances of first-person versus third-person visualization, emphasizing how these perspectives can influence an athlete's experience and mental preparedness. Moreover, we address common misconceptions surrounding visualization, urging athletes to move beyond simplistic notions of 'daydreaming' and instead recognize visualization as a rigorous mental discipline that requires practice and commitment. By integrating visualization into their training regimens, athletes can cultivate a mindset that not only anticipates success but also prepares them to navigate the uncertainties of competition with grace and confidence. In conclusion, our discourse champions the integration of visualization as a vital element of athletic training, advocating for a comprehensive approach that aligns mental strategies with physical execution to foster sustainable success in sports.Takeaways: Visualization is a powerful tool that can significantly enhance sports performance by mentally preparing athletes for competition. The mind plays a crucial role in physical performance; as Pavel Nurmi famously stated, 'His mind is everything.' Active visualization can occur during competition, allowing athletes to respond effectively to various race scenarios in real time. Research supports that regular visualization practice can lead to improved performance outcomes, with a recommended frequency of three times weekly over a sustained period. Links referenced in this episode:amazon.comrunningrehabvisualization techniques, performance enhancement, mental training for athletes, visualization in sports, running visualization, mental rehearsal, athlete mindset, sports psychology, performance visualization strategies, benefits of...

The United States Track and Field Women's 6K Championships has served as the focal point of our discussion, wherein esteemed hosts Dr. Leo Kormanik and Zach Goulet engage with a panel of distinguished athletes. The first segment features the insights of Annie Frisbie and Fiona O'Keeffe, who elucidate their experiences and strategies as they transition from marathon training to the 6K distance, a unique challenge that elicits both nostalgia and excitement for their collegiate racing days. In the latter half of the episode, Stephanie Bruce and Amanda Vestri join the conversation, bringing their perspectives on balancing motherhood and elite athleticism, as well as the significance of maintaining a long-term vision in their training regimens. Throughout the discourse, the participants reflect on the essence of competition and the vital importance of mental resilience, underscoring that the journey of an athlete extends beyond mere performance metrics. This dialogue not only encapsulates the spirit of the upcoming championship but also serves as an inspiration for aspiring runners navigating the complexities of their respective journeys.Takeaways: The women's 6K event serves as an exciting opportunity for athletes to shift their focus from longer distances, allowing for a more competitive and exhilarating racing experience. The panelists emphasize the importance of maintaining a balanced training regimen that incorporates both speed and endurance, particularly when preparing for varied race distances. Mental resilience and the ability to adapt to unexpected race conditions are crucial for success in competitive running, as demonstrated by the experiences shared during the discussion. Fostering a supportive community among female athletes is essential, as it helps motivate and inspire each other to pursue their running goals and navigate challenges together. The significance of recovery practices, such as proper sleep and body work, cannot be overstated, as they play a critical role in sustaining performance and preventing injuries. Taking a long-term perspective on training and career development allows athletes to remain focused on incremental improvements rather than immediate results, fostering greater satisfaction in their running journey.