Mind Body Marathon: Running, Health & Human Performance

Looking for a new treatment to get over those stubborn aches and pains? Have you struggled to get results in traditional physical therapy and sports medicine? Shockwave therapy, or extracorporeal shockwave treatment, has emerged as a significant technique within the realms of rehabilitation and sports medicine. In our discussion, we elucidate the mechanics of shockwave therapy, emphasizing its distinctive nature compared to conventional treatments, such as percussion or massage guns. We elaborate on the profound efficacy of this method in addressing various musculoskeletal conditions, including tendinopathies, stress fractures, and degenerative joint issues. Furthermore, we clarify misconceptions surrounding the discomfort associated with this treatment, asserting that, when applied correctly, the experience should not exceed a mild level of discomfort. Moreover, we explore the broader implications of shockwave therapy in preventing surgical interventions, thereby underscoring its potential to enhance patients' quality of life through effective and non-invasive means. The podcast hosted by Dr. Leo Kormanik delves deeply into the realm of shockwave therapy, a treatment modality that has surged in popularity within the rehabilitation and sports medicine sectors. Dr. Kormanik elucidates the underlying principles of extracorporeal shockwave treatment, delineating its stark contrasts with traditional treatment methods, particularly percussion massage devices. He offers an insightful examination of how shockwave therapy functions mechanically, employing high-energy pulses that penetrate several inches into the tissue, a capability that distinguishes it significantly from surface-level treatments. This profound penetration allows for effective treatment of various musculoskeletal injuries, an area where conventional approaches often fall short. Throughout the discourse, Dr. Kormanik addresses prevalent misconceptions regarding the pain associated with shockwave therapy. He reassures listeners that, when administered correctly, the discomfort should remain low, ideally not exceeding a 2 or 3 on a pain scale. This perspective is particularly crucial for those apprehensive about undergoing such treatments. The episode methodically explores a wide array of clinical applications of shockwave therapy, including its efficacy in treating conditions such as Achilles tendonitis, plantar fasciitis, and even stress fractures. Dr. Kormanik provides a historical context to this treatment, tracing its origins back to its initial use in breaking kidney stones, thus illustrating its evolution into a versatile tool for addressing complex musculoskeletal issues. In conclusion, Dr. Kormanik advocates for the incorporation of shockwave therapy into standard rehabilitation practices, emphasizing its potential to significantly enhance patient recovery outcomes. He encourages healthcare providers to invest in high-quality shockwave machines to ensure the effectiveness of the treatment. The episode serves as a crucial educational platform for both practitioners and patients, promoting informed decisions about injury management and the adoption of innovative therapeutic techniques.Takeaways:Shockwave treatment, also known as extracorporeal shockwave therapy, is gaining prominence in the sports rehabilitation field.The technique employs mechanical energy to penetrate deep into tissues, as opposed to utilizing electrical impulses like traditional devices.Shockwave therapy can effectively address various musculoskeletal issues, including tendon injuries and stress fractures, offering non-invasive relief.Patients often...

Did you know that over 80% of New Year's Resoutions fail? Listen as we dive into some hacks that will help you success in your resolutions!The primary focus of this discussion is to elucidate effective strategies for enhancing the likelihood of successfully achieving New Year's resolutions. Dr. Leo Kormanik articulates the notion that rather than concentrating on the elimination of undesirable habits, individuals ought to direct their efforts toward cultivating empowering actions that promote positive behaviors. He emphasizes the significance of self-reflection and understanding the underlying reasons behind one’s habits, thus enabling the individual to develop actionable steps that resonate with their personal aspirations. Furthermore, the episode delves into the utility of creating vision boards and employing habit stacking as methodologies to integrate positive changes into one’s routine, ultimately facilitating the attainment of lofty goals. Through these insights, Dr. Kormanik inspires listeners to reframe their approach to self-improvement, advocating for a more constructive and supportive mindset as they embark on their journeys in the new year. The discourse led by Dr. Leo Kormanik regarding New Year’s resolutions presents an enlightening perspective on the often-frustrating pursuit of self-improvement. Citing a remarkable failure rate of approximately 80-85% for such resolutions by mid-February, Dr. Kormanik assesses the underlying reasons for this phenomenon. He posits that many individuals approach resolutions with a deficit mindset, fixating on perceived inadequacies rather than on a constructive vision for their personal growth. Throughout the episode, listeners are encouraged to engage in meaningful self-reflection to identify the root causes of their resolutions. Dr. Kormanik emphasizes the importance of shifting focus from what needs to be eliminated—such as unhealthy habits—to what can be embraced that promotes overall well-being. For instance, he suggests that rather than merely attempting to cut down on caffeine, individuals should explore alternative sources of energy that can facilitate the desired behavioral change without the negative connotations associated with deprivation. Moreover, Dr. Kormanik introduces practical methodologies for enhancing the effectiveness of New Year’s resolutions, including habit stacking and the utilization of vision boards. By linking new, aspirational habits to existing routines, individuals can create a more seamless integration of positive changes into their lifestyles. Vision boards serve as a visual representation of one’s goals, reinforcing positive thinking and motivation. The episode ultimately serves as a clarion call for a redefined approach to personal improvement, one that emphasizes empowerment, self-awareness, and proactive strategies for lasting transformation.Takeaways:New Year’s resolutions often fail due to a focus on eliminating negative habits rather than fostering positive ones.Instead of concentrating on what should be removed from our lives, we ought to emphasize what can empower us to change.Establishing small, attainable goals can significantly enhance motivation and lead to substantial progress over time.Creating a vision board with positive affirmations can help manifest desired outcomes and encourage a positive mindset.Habit stacking, where new habits are linked to established ones, can facilitate the integration of beneficial practices into daily routines.

Struggling to stay motivated in winter? This episode breaks down how simple consistency and community keep runners strong year-round.The conversation today centers on the vital theme of winter workouts, emphasizing the necessity for consistency and creativity in maintaining an active lifestyle during the colder months. Dr. Jared Bugaj shares his insights on the importance of simply getting out the door, even for brief runs, as a means to cultivate a habit that fosters long-term fitness. He suggests that runners should seek out safe, well-maintained routes for training, advocating for the use of fartlek workouts to add variety and enjoyment to the regimen. Furthermore, both Dr. Bugaj and I stress the psychological benefits of community engagement in running, highlighting the value of camaraderie during the winter season. Ultimately, this episode serves as a guide to navigating the challenges of winter training while remaining motivated and connected to the running community. The dialogue between Dr. Leo Kormanik and Dr. Jared Bugaj serves as an insightful guide for runners navigating the challenges of winter training. Dr. Bugaj, who is currently in exceptional shape, articulates the necessity of endurance and consistency in maintaining a training regimen during the colder months. He stresses that the mere act of stepping outside to run, regardless of the distance, can yield significant improvements in fitness over time, likening it to a steady investment that reaps rewards as one continues to engage with the sport. Throughout the episode, the hosts explore various strategies to make winter workouts both effective and enjoyable. Dr. Bugaj offers practical advice on finding safe and consistently cleared routes for running, suggesting that runners establish a familiar loop to enhance their winter experience. He introduces the concept of fartlek workouts as a way to incorporate variety and spontaneity into training, urging listeners to embrace the freedom of altering pace during runs. This not only keeps the workouts engaging but also allows for adaptability in the face of unpredictable weather conditions. In addition to the physical aspects of winter training, the hosts delve into the social dynamics of running during this season. They highlight the importance of community and how joining group runs can alleviate the mental burden of training alone in inclement weather. The shared experiences foster camaraderie, making the challenges of winter training feel more achievable. Ultimately, the discussion encapsulates the notion that winter workouts, though demanding, can be transformed into an opportunity for personal growth and connection within the running community.Takeaways:Consistency in winter workouts is paramount; even short runs are beneficial for maintaining fitness levels.Finding safe and well-maintained paths greatly enhances the winter running experience, making it more enjoyable.Incorporating varied workouts such as fartlek can break the monotony and improve running performance during winter.Engaging in community runs fosters camaraderie and motivation, making winter training more enjoyable and less isolating.

The ultimate running question in the dead of winter, treadmill or brave the cold outside?In this dialogue, Dr. Leo Kormanik engages with Dr. Matt Pisanelli to explore the nuanced distinctions between treadmill running and outdoor running during the winter months. The primary assertion conveyed is that while both modalities possess unique benefits and drawbacks, the choice between them is heavily contingent upon individual circumstances, particularly regarding training variety and injury considerations. Dr. Pisanelli elucidates that variety in training surfaces and conditions is paramount to mitigating injury risk, emphasizing that exclusive reliance on either a treadmill or outdoor routes may not yield optimal outcomes. Furthermore, the conversation delves into the physiological implications of running on varying surfaces, particularly in relation to the mechanical forces exerted on the body. Ultimately, the discussion serves as a comprehensive guide for athletes and enthusiasts alike, navigating the complexities of winter running and the strategic integration of treadmill workouts into their training regimens.The discourse between Dr. Leo Kormanik and Dr. Matt Pisanelli delves into the dichotomy of treadmill running versus outdoor running during the winter months, particularly in the challenging climate of Northeast Ohio. The episode articulates the nuanced mechanical forces at play in both modalities, with an emphasis on the need for variety in training to mitigate the risk of injuries. Dr. Pisanelli elucidates that while treadmill running may provide a controlled environment, it does not adequately replicate the diverse stimuli encountered in outdoor running, which is crucial for developing the body’s adaptability and resilience to various terrains. The discussion further highlights how the repetitive nature of treadmill running can lead to overuse injuries, especially for individuals with pre-existing conditions affecting the posterior chain, such as Achilles tendinopathy or hamstring strains. The hosts also consider the psychological benefits of running outdoors, which can foster a sense of accomplishment and mental fortitude, especially when faced with the rigors of winter weather. Ultimately, the episode underscores the importance of strategic training that balances both treadmill and outdoor sessions, advocating for an individualized approach to running that caters to one's unique circumstances and goals.Takeaways: The choice between treadmill running and outdoor running in winter largely hinges on individual circumstances, including injury history and weather conditions. Variety in training surfaces and environments is essential to avoid overuse injuries, and both treadmill and outdoor running offer unique benefits. Treadmill running can be advantageous for individuals recovering from certain injuries due to its controlled environment and reduced impact forces. Outdoor running in winter can enhance mental resilience and provide an invigorating experience, despite the challenges posed by harsh weather conditions.

Ever wonder how to best utilize AI or chatbots to help you recover quicker from an injury?Dr. Leo Kormanik articulates his perspectives on the optimal employment of artificial intelligence (AI) to enhance rehabilitation processes. He elucidates that individuals frequently resort to AI tools, such as chatbots, for guidance concerning their physical ailments, including back and knee pain. Kormanik emphasizes the necessity of discerning the information provided by AI, advocating for a comprehensive understanding of joint health, the treatment of soft tissue, and the importance of addressing muscle imbalances rather than simply relying on exercises. He contends that with a judicious approach to utilizing AI, individuals can significantly expedite their recovery from injuries. This episode serves as a foundational discourse on how to navigate the intersection of healthcare and technology, ultimately positioning AI as an ally in the rehabilitation journey.Dr. Leo Kormanik articulates a profound discourse on the integration of artificial intelligence (AI) within the realm of rehabilitation. He posits that, in an age where individuals frequently seek guidance from AI platforms regarding their health concerns, it becomes imperative to discern the efficacy and accuracy of the information provided. Through an exploration of personal anecdotes and empirical observations, Dr. Kormanik emphasizes the necessity of understanding the limitations of AI-generated responses when it comes to rehabilitation protocols. He delineates the critical factors that influence recovery, such as the paramount importance of joint health, the need for targeted soft tissue treatment, and the misinterpretation of pain as weakness. By elucidating these concepts, Dr. Kormanik aims to empower the audience to utilize AI not merely as a source of information but as a complement to professional medical advice, thereby fostering a more informed approach to personal health management in rehabilitation contexts.Takeaways: Dr. Leo Kormanik emphasizes the importance of understanding how AI can assist in rehabilitation by providing accurate and relevant information pertaining to specific injuries. One must prioritize joint health, as the majority of soft tissue injuries stem from underlying issues with the associated joints, necessitating treatment of both for effective recovery. It is crucial to actively treat soft tissue rather than solely performing exercises, as this approach significantly expedites the healing process for injuries. Individuals often misinterpret their pain as weakness in the affected area, when in fact, soreness frequently reflects overuse or strain rather than inherent weakness. Links referenced in this episode:amazon.compubmed.ncbi.nlm.nih.govyoutube.com/runningrehabCompanies mentioned in this episode: chat GPT Grok USA Track Amazon

Ever wonder how to get your mind right before a sports performance?Ever wonder how to utilize breath work to optimize performance?Dr. Leo Kormanik elucidates the pivotal role of breathing techniques in enhancing sports performance, particularly in the context of racing. He emphasizes that the mental preparation before an event is as critical as physical training, advocating for the use of structured breathing exercises to optimize one's mental state and physiological readiness. Kormanik outlines specific techniques, such as box breathing for those experiencing anxiety and the Wim Hof method for athletes seeking to elevate their energy levels. By integrating these breathing strategies with visualization, athletes can cultivate a profound sense of control, enabling them to navigate the psychological and physical demands of competition with greater efficacy. This episode serves as an indispensable resource for athletes aspiring to harness the transformative power of breath work to achieve peak performance.In this insightful discussion, Dr. Leo Kormanik elucidates the crucial intersection of breath work and athletic performance, providing valuable techniques for athletes to employ in the moments prior to competition. He begins by addressing the psychological aspects of racing, emphasizing the necessity for athletes to cultivate a robust mental framework that is independent of external expectations. The ability to harness one's mental state is portrayed as foundational to achieving peak performance, with Dr. Kormanik advocating for a proactive approach that prioritizes an internal locus of control. Central to the episode are the breathing techniques that Dr. Kormanik proposes. He elaborates on the 'box breathing' method, which serves as a powerful tool for athletes grappling with anxiety. This structured breathing pattern, characterized by equal counts of inhalation, retention, and exhalation, can effectively stabilize emotional responses and enhance focus. Conversely, for athletes who approach competition with a relaxed disposition, the 'Wim Hof breathing' technique is recommended to stimulate the sympathetic nervous system and elevate energy levels, thereby preparing the athlete for the physical demands of their event. In summary, this episode is a treasure trove of practical insights and methodologies for athletes aiming to refine their performance through intentional breathing practices. By incorporating these techniques, athletes can not only improve their physical capabilities but also fortify their mental resilience, leading to more consistent and successful outcomes in competitive settings.Takeaways: Dr. Leo Kormanik emphasizes the significance of breath work and visualization in preparing for races. The importance of shifting mental focus from external pressures to personal goals is paramount for optimal performance. Utilizing breathing techniques like box breathing can help lower anxiety and balance the nervous system before competitions. Implementing a structured visualization strategy can enhance mental preparedness for various race scenarios and challenges. For those approaching a race with confidence, the Wim Hof breathing technique can effectively stimulate the nervous system to enhance performance. Integrating mindfulness and awareness of body mechanics can prevent over-reliance on specific muscle groups, improving overall race efficiency.

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.