Mind Body Marathon: Running, Health & Human Performance

Dr. Leo Kormanik

Saúde e fitness Desporto

Mind Body Marathon: Running, Health & Human Performance

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92 episódios

Strength Training for Athletes: Bridging the Gap Between Lifting and Endurance
20/1/2026 | 27min
Ever wonder how to incorporate lifting into your training routine?
The primary focus of this discussion revolves around the strategic integration of lifting into athletic training, particularly for runners and other sports participants. We, Dr. Leo Kormanik, alongside my esteemed co-hosts, Dr. Jared Bugaj and Dr. Sam Snyder, delve into the multifaceted benefits of strength training, elucidating how it can enhance overall performance, mitigate injury risks, and promote long-term physical resilience. Our discourse encompasses the importance of tailoring lifting routines to align with specific athletic goals, emphasizing that for distance runners, the objective is not merely to build mass but to enhance muscular endurance and neurological efficiency. We further explore the nuanced relationship between lifting and cardiovascular training, advocating for a balanced approach that harmonizes these distinct yet complementary modalities. Throughout this episode, we aim to provide invaluable insights into optimizing one’s training regimen, thereby fostering both immediate performance improvements and enduring fitness benefits. An erudite conversation among Dr. Leo Kormanik, Dr. Jared Bugaj, and Dr. Sam Snyder unfolds in this thought-provoking episode, wherein they dissect the pivotal role of lifting in the context of athletic performance, with a particular focus on its implications for runners. The speakers adeptly navigate through the entrenched dichotomy that often exists between strength training and endurance sports, positing that lifting should be regarded as an essential complement to running rather than a divergent pursuit. They meticulously outline the myriad benefits of strength training, which extend beyond mere hypertrophy to encompass improvements in joint stability, muscle resilience, and even hormonal balance, thereby fostering a more holistic approach to athletic conditioning. One salient point raised during the discussion is the age-related adaptability of strength training protocols. Dr. Kormanik articulates that while younger athletes may benefit from foundational strength development through lifting, older athletes must recalibrate their training strategies to mitigate the physiological declines associated with aging. He notes that strength training can serve as a bulwark against the natural decrease in muscle mass and testosterone, thereby enhancing longevity in athletic performance. Dr. Bugaj further elucidates the mechanisms through which lifting engenders positive adaptations, particularly emphasizing the release of anabolic hormones that facilitate recovery and growth, which are crucial for runners seeking to optimize their training regimens. The episode culminates in a pragmatic discussion surrounding the application of lifting protocols in conjunction with running training. The speakers offer strategic insights into how athletes can effectively integrate strength training sessions into their weekly routines, advocating for a balanced approach that prioritizes recovery while still engaging in the rigors of resistance training. They underscore the importance of specificity in exercise selection, tailoring lifting exercises to enhance the particular demands of running, thus providing listeners with actionable strategies to elevate their performance. This episode stands as a testament to the vital interplay between strength and endurance, urging athletes to embrace a multifaceted training philosophy that encompasses both lifting and running in pursuit of athletic excellence.
Takeaways:
Incorporating strength training into a running regimen can significantly enhance overall performance and resilience.
Lifting not only benefits athletic performance but also contributes positively to bone density and hormone regulation.
48.6 Miles of Disney Magic: A Reflection on the Dopey Challenge Experience with Dr. Leo Kormanik and Samua Kormanik
13/1/2026 | 35min
Ever wonder what it's like to do a marathon in Disney World? Or run the Dopey Challenge of 48.6 miles in 4 days?
Dr. Leo Kormanik and his wife, Samua Kormanik, recount their recent experience participating in the Dopey Challenge, a remarkable feat that encompasses a total of 48.6 miles over the course of four days. This event, organized by RunDisney, combines a 5K, a 10K, a half marathon, and a full marathon, all infused with the enchanting spirit of Disney. The couple reflects on the unique atmosphere of the race, where participants often prioritize enjoyment and camaraderie over competitive times, resulting in a distinctively festive environment. They discuss the challenges they faced, particularly the demanding early morning wake-up calls, as well as the exhilarating moments of stopping to take photographs with beloved Disney characters along the route. Ultimately, their narrative serves to encourage listeners to consider the Dopey Challenge not merely as a test of endurance, but as an opportunity for joyful engagement within the magical realm of Disney. The Dopey Challenge, a formidable yet exhilarating undertaking, has captivated runners and Disney enthusiasts alike. As I recount my recent experience alongside my wife, Samua Kormanik, we delve into the intricacies of running approximately 48.6 miles over the span of four days, culminating in a unique blend of physical exertion and Disney magic. The challenge encompasses a 5K, a 10K, a half marathon, and a full marathon, each event meticulously designed to traverse the enchanting landscapes of Disney parks. The initial hurdles we faced were not merely the physical demands of the distances, but rather the early morning awakenings that seemed to sap our energy before the races even commenced. However, the vibrant atmosphere, characterized by runners clad in whimsical costumes, transformed the experience into a celebration rather than a mere competition. The essence of the Dopey Challenge lies in its community spirit; it is a gathering of individuals united by a shared passion for running and the joy of Disney. We shared anecdotes of our adventures along the courses, including the strategic stops to engage with beloved characters, turning what could have been a grueling marathon into a delightful escapade filled with laughter and camaraderie. With each mile marked by the exuberant presence of fellow runners and the cheer of bystanders, the race transformed into a cherished memory rather than a singular test of endurance. Our discussions reflect the underlying theme of this episode: the Dopey Challenge is not merely about crossing the finish line but embracing the journey, the friendships forged, and the magical moments experienced along the way.
Takeaways:
The Dopey Challenge consists of a remarkable total of 48.6 miles over four consecutive days, showcasing a unique blend of endurance and Disney magic.
Participants often experience a different atmosphere at Disney races compared to traditional marathons, emphasizing enjoyment over competitive timings.
The integration of character photo opportunities throughout the race serves as a delightful distraction, enhancing the participants' overall experience.
One of the greatest challenges during the Dopey Challenge is the early morning wake-up calls required for the races, which can be quite taxing on runners.
A notable aspect of the Disney races is the low dropout rate, attributed to the inclusive and supportive environment among the participants.
The
Shockwave Treatment: Revolutionizing Recovery in Sports Medicine with Dr. Leo Kormanik
06/1/2026 | 18min
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...
Transforming New Year's Resolutions: Empowering Strategies for Success with Dr. Leo Kormanik
30/12/2025 | 20min
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.
Winter Workouts: Strategies for Staying Fit in the Cold with Dr. Leo Kormanik and Dr. Jared Bugaj
23/12/2025 | 23min
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.

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Running is more than just putting one foot in front of the other. It’s about discovering the connection between your body, your mind, and your potential. The Mind Body Marathon Podcast is where running performance, sports psychology, injury prevention, strength training, recovery strategies, nutrition, and mindset coaching all come together to help you become the strongest, healthiest, and most resilient version of yourself. Hosted by Dr. Leo Kormanik, a sports chiropractor, running coach, and former elite marathoner who competed at the 2012 U.S. Olympic Trials with a personal best of 2:18, this show is built on decades of experience in both running and treating athletes. As founder of Ohio Sports Chiropractic and Rehab and creator of Faster Without Fail, Leo has worked with runners from beginners to Olympians, helping them overcome injuries, train smarter, and unlock their potential. His perspective is unique, blending clinical knowledge, coaching insight, and personal lessons learned from years of chasing high performance while battling setbacks along the way. Each episode explores the full spectrum of endurance sports and wellness. You’ll hear conversations about marathon training strategies that fit into real life, the science of injury prevention, the role of sports psychology in performance, and the importance of strength and conditioning for distance runners. You’ll learn recovery strategies ranging from cold plunges and sleep optimization to mental resets that restore balance. Nutrition is covered in a practical, athlete-friendly way, from fueling long runs to racing with confidence. Mental health and overall fitness are never ignored, as we explore how mindset, lifestyle, and performance are all intertwined. What makes the Mind Body Marathon Podcast different is the way it connects all of these elements. Running is not just about mileage and splits; it’s about sustaining your health, building resilience, and developing an endurance mindset that impacts every area of your life. This show goes deeper than workouts and race results. It’s about equipping you with evidence-based tools and real-world insights that help you train with purpose, recover with intention, and push your limits without breaking down. Episodes include solo deep dives from Dr. Leo where he breaks down the latest science in running, training, and rehab, as well as interviews with athletes, coaches, nutritionists, sports psychologists, and medical professionals. Guests have included Olympic qualifiers, national champions, and respected voices across the endurance world, each sharing stories of triumph, lessons from setbacks, and strategies that listeners can immediately apply. At its core, this podcast is about empowerment. Running teaches discipline, resilience, and the ability to face challenges head-on, but it also connects us to a larger community of people striving for similar goals. The Mind Body Marathon Podcast offers not just practical knowledge but also encouragement and motivation. Whether you are chasing a personal best, battling back from injury, balancing training with work and family, or simply curious about the science of human performance, this podcast is designed for you. If you’re ready to go beyond logging miles, if you want to train with intention, race with confidence, and build resilience that extends far past the finish line, then this podcast is for you. Tune in each week and join a growing community of runners and athletes who are redefining what it means to pursue health, performance, and personal excellence. The Mind Body Marathon Podcast is your guide to running, wellness, and human performance — a place where science meets story, and where your journey as a runner becomes a path toward living stronger in both body and mind.

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