Mindful Marathon Podcast

AI-powered running apps and training plans are everywhere right now. With just a few clicks, you can enter your race goal, availability, and recent paces, and instantly get a training plan. It’s fast, inexpensive, and tempting. But in this solo episode, Coach Michelle shares why writing a training plan is actually the easiest part of her job, and why AI, no matter how advanced, can’t replace the human side of run coaching. In this episode, we explore: What AI-based training plans can and cannot do Why real coaching happens between the workouts, not just on the spreadsheet How life stress, illness, poor sleep, and emotional load affect training and why those signals are easy to miss with AI The injury and burnout risks of aggressive, context-blind progression Why accountability, empathy, and real-time feedback matter more than ever What a coach actually does beyond writing a plan This episode is about understanding the limits of algorithms and the irreplaceable value of human connection, judgment, and support in long-term, sustainable running. Reflection question for listeners: What’s the ONE thing a coach has done for you that AI never could? Let Coach Michelle know by sending her a DM on Instagram. https://www.instagram.com/Mindful.Marathon If you'd like to order custom Mindful Marathon gear, be sure to place your order before 2/15/26 at this link.https://www.varlocustom.com/MM26 If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com  *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Do You Really Need a 20-Mile Long Run to Train for a Marathon? For decades, marathon training advice has centered around one idea: you must run 20 miles before race day. But is that actually true?  In this episode of the Mindful Marathon Podcast, we take a closer look at where the 20-mile long run came from, who it was designed for, and how to determine if you need to be running a 20-miler in training. You’ll learn how marathon fitness is built through consistent, cumulative training, and how a mindful, time-based approach can help you train smarter, reduce injury risk, and arrive at the start line confident and healthy. In this episode, we cover: The historical origins of the 20-mile long run and why it stuck Why time on feet matters more than distance for long runs How to train for 26.2 miles without ever running 20 in one go How to build mental confidence without chasing a “20-mile badge” When a 20-miler makes sense for your training, and when it doesn’t If you’ve ever felt anxious, behind, or “not marathon ready” because you didn’t hit 20 miles in training, this episode is for you. You don’t need to prove anything in training. You’re allowed to train in a way that supports your body and your life. If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com  Follow Coach Michelle on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Welcome to Mindfulness Moments. This will be a recurring series  on the Mindful Marathon Podcast where Coach Michelle shares simple mindfulness practices you can return to whenever you desire. In this episode, you’ll be guided through two gentle practices designed to help you reconnect with your body and settle your nervous system, whether you’re on an easy run, out for a walk, or winding down before sleep. These practices are not about performance or fixing anything. They’re an invitation to slow down, notice, and breathe, especially during times when life feels heavy or overwhelming. In this episode, you’ll experience: A guided reflection you can use during a time-based run or run/walk, allowing effort and presence to lead instead of pace or distance A guided body scan you can practice while moving slowly or lying down, helping to release tension and support rest You can return to these practices anytime: When your mind feels busy When your body feels tense When you want to move with more awareness Or when you simply need a pause Running and movement can be a refuge, a way to come back into your body and to protect your peace. My hope is that these Mindfulness Moments offer you a small pocket of calm you can carry into the rest of your day. *** Coach Michelle practices a variety of mindfulness techniques with her 1 on 1 clients, and also at her retreats. To be the first to know when registration opens for the next retreat, hop on the VIP waitlist here: https://mailchi.mp/9db5f7f1130c/retreat  Learn about her coaching services: https://mindful-marathon.com  Follow her on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

What if running didn’t come with a scorecard? In this episode of the Mindful Marathon Podcast, physician and run coach Michelle Quirk explores running by time instead of distance and why this approach can be especially helpful for women physicians and busy professional women who are used to tracking, measuring, and grading themselves. Running by time can reduce comparison, support beginners, and help experienced runners reconnect with effort, intuition, and presence, without abandoning progress. This episode invites you to step out of evaluation mode and let training become a relationship with your body, not an exam. In this episode: What it means to run by time instead of miles Why high-achieving women often turn running into another place to self-evaluate How time-based running supports beginner runners Why experienced runners benefit from stepping away from constant metrics How effort-based running improves sustainability and enjoyment Simple ways to include time-based runs in your training Who is this episode for? Beginner runners feeling discouraged by pace or distance Experienced runners feeling burned out by data and metrics Women physicians and professionals seeking a more mindful approach to running Resources & ways to work with Coach Michelle: Sign up for upcoming in-person workshop, Building a Resilient Runner - Off-Season Essentials for Women Runners: https://mindful-marathon.com/resilientrunner Mindful run coaching and programs: https://www.mindful-marathon.com  Follow along on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

In this episode of the Mindful Marathon Podcast, I’m joined by Katy Vieira, DPT, physical therapist, run coach, and owner of Re•Move Rehab & Performance, for a practical conversation about running injury prevention and rehab, designed especially for busy women runners. We talk about the most common complaints Katy sees in her practice, the biggest mistakes runners make when it comes to injury prevention, and simple, realistic strategies you can start using now to stay healthy and consistent with your running. Whether you’re navigating a small niggle, coming off an injury, or simply want to run for the long term, this episode will help you better understand your body and train with more confidence. In this episode, we cover: The most common running injuries seen in clinic The #1 mistake runners make when trying to prevent injury How to tell the difference between normal training discomfort and warning signs Simple, high-impact strength and movement habits for runners Why the off-season is a powerful time to build resilience When to seek help instead of “waiting it out” You can connect with Dr. Vieira on her website: https://www.removept.com/ And on Instagram: www.instagram.com/removerehab and www.instagram.com/move.nourish.dpt   If this conversation resonates with you, Katy and I are excited to invite you to our upcoming in-person workshop: Building a Resilient Runner: Off-Season Essentials for Women Runners This 3-hour interactive workshop will help you: Build strength and bone health to support your running Understand early injury warning signs Train smarter in the off-season without burning out Stay consistent while balancing a full life Rediscover joy and intention in your running More info and how to register are right here: https://mindful-marathon.com/resilientrunner  *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Asthma is common among runners, yet it’s often misunderstood, minimized, or feared. In this episode of the Mindful Marathon Podcast, I’m joined by board-certified allergist Dr. Gina Dapul-Hidalgo to break down what asthma really means for runners and how athletes can train safely, confidently, and successfully. We discuss the physiology of asthma and exercise-induced bronchoconstriction, common symptoms runners often normalize, and what “well-controlled asthma” actually looks like in real life. Dr. Gina shares practical guidance on training adaptations, inhaler use, identifying red flags, and why an individualized asthma action plan is essential for active runners. We also explore the mental and emotional side of asthma: fear, trust, and how past flare-ups can shape an athlete’s relationship with their body. This is a reassuring, empowering conversation for runners with asthma, and the coaches, clinicians, and supporters who care for them. Dr. Dapul-Hidalgo, affectionately known as Dr. Gina is a board-certified adult and pediatric allergist and the founder and CEO of the Family Center for Allergy and Asthma in the Washington, DC metropolitan area. She is passionate about providing compassionate, personalized care that helps patients breathe better and live their best life. Asthma may change how you run, but it does not mean you can’t be a runner. You can connect with Dr. Gina on her website: https://www.dapulallergy.com/ and on Instagram: http://www.instagram.com/drdapul.allergy  Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon You can get free running tips, motivation, and mindset support by signing up for Coach Michelle's weekly Friday newsletter here: https://mailchi.mp/6061ab0452d7/newsletter *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

This week, we’re taking a heartfelt look back at 2025 and celebrating the incredible runners who made this year so meaningful. From first races to PRs, from brave comebacks to bucket-list finish lines, our Mindful Marathon athletes showed us how it's done. In this episode, I’m sharing some of the standout moments from the year across a variety of race distances, a half Ironman, a world-major marathon, and joyful community runs, and reflecting on what these experiences reminded me about running, growth, and what’s truly possible when you show up for yourself. This isn’t just a recap of results. It’s a celebration of life, strength, and community. Whether you ran with Mindful Marathon this year, cheered from the sidelines, or are dreaming about your next running goal, I hope this episode reminds you of the power of movement and the joy of being part of something bigger. In This Episode, You’ll Hear: • Highlights from an incredible year of racing and growth in our athletes • Firsts, PRs, comebacks, world-major milestones, and meaningful moments • Reflections on confidence, courage, and showing up even when life is full • Why community matters so much in running • A look ahead to what we’re dreaming about for 2026 If You’re Feeling Inspired… Let’s Work Together in 2026! If you’re thinking, “Maybe this is my year,” I’d love to support you. In 2026, you can work with me through: • Premium 1:1 Coaching • Custom Training Plans • Strategy Sessions Not sure what's best? Contact Coach Michelle here: https://mindful-marathon.com/contact  You can get free running tips, motivation, and mindset support by signing up for Coach Michelle's weekly Friday newsletter here: https://mailchi.mp/6061ab0452d7/newsletter *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

In this short holiday episode of the Mindful Marathon Podcast, Coach Michelle shares 12 gentle reminders for runners as we close out the year. Designed to be calming, encouraging, and easy to listen to during a busy holiday week, this episode is a permission slip to let go of pressure and reflect on what truly matters. In this episode: 12 mindful reminders for runners during the holidays Why consistency matters more than any single week Permission to rest, reset, and reflect Coach Michelle also reflects on the most-listened-to episode of the year which was Episode 41 with Mindful Marathon athlete Aly Giampapa, who shared her amazing story of donating part of her liver to a friend with cancer. This was a powerful conversation about resilience, compassion, and showing up for others. Have a listen here if you missed it: https://www.podbean.com/eas/pb-v4is8-18e3655 To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Most people wait until January 1st to think about fresh starts, but as runners, physicians, and busy professionals, we know that change doesn’t follow a calendar. In this episode of the Mindful Marathon Podcast, I’m inviting you to rethink December as a powerful time for reflection, reset, and intentional goal setting. Inspired by the energy of the season (and fresh off an incredible year-end goal setting workshop), this episode is a mini goal-setting episode to help you close out 2025 feeling grounded and step into 2026 with clarity. In this episode, we cover: Why traditional New Year’s resolutions don’t work, especially for runners with very full lives The data behind why resolutions fail (and what actually works instead) A guided reflection to identify 3 running or fitness wins from 2025 Understanding why those wins happened so you can repeat what works Examining what didn’t work this year without judgment Two forward-focused prompts to help you decide what you want more of and less of in 2026 The power of choosing a single word for the year as an anchor for your running, training, and life How my word for 2025 - REACH - created ripple effects across sport, medicine, and my run coaching business This episode is a shortened version of the type of goal-setting work we did in my recent Running Resolutions workshop. If this reflection feels good and you’re craving a deeper, more strategic way to set your 2026 running goals, I’m making the workshop replay available for a limited time. If you want to work through the full exercises in the companion workbook and head into 2026 with clarity and a plan, you can get access to it by registering here: https://mindful-marathon.com/workshop And, I’d love to hear from you: What’s your word for 2026? Share it with me on Instagram: https://www.instagram.com/Mindful.Marathon To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Winter running is tough. We have darker mornings, colder temperatures, holiday stress, and unpredictable schedules which make it feel harder than ever to stay motivated. If your running has felt off lately, you’re not alone. In this episode, Coach Michelle shares a supportive guide to boost your motivation during the winter months. You’ll learn how to reconnect with your purpose, set yourself up for success, and create small, achievable steps that help you keep moving through the season.    We explore 7 tips to get your running spark back including: How reconnecting with your “why” helps to bring clarity and purpose Why accountability partners make winter running easier How to dress for success so cold weather doesn’t derail you Why having a running plan (or a coach!) boosts consistency How signing up for a local race can reignite your spark What to focus on during “foundation season” How visual reminders and mantras can gently pull you forward   Sign up for Coach Michelle's upcoming workshop, Running Resolutions: Turning Dreams into Distance. On December 11th, Coach Michelle will be leading a live, guided workshop, where we’ll create meaningful, realistic running goals for the new year. Perfect if you’re craving a reset, structure, or a fresh start. Register here: https://mindful-marathon.com/workshop   To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***  

December can feel like one of the hardest months to stay consistent with your running. Between colder temperatures, darker mornings, holiday stress, and disrupted routines, so many runners feel like they’re “falling behind.” In this episode, Coach Michelle shares three things she wants you to stop doing this month - habits and mindsets that make winter running harder than it needs to be. And, she'll give you the tools to reframe your mindset and what to start doing instead. You’ll walk away feeling grounded, encouraged, and reminded that you are not behind. You’re simply in a different season, and you can be flexible with yourself in this season. You are allowed to slow down, shift goals, and honor your energy. You’re not losing fitness. You’re adapting to the season.   Sign up for Coach Michelle's upcoming workshop, Running Resolutions: Turning Dreams into Distance. On December 11th, Coach Michelle will be leading a live, guided workshop, where we’ll create meaningful, realistic running goals for the new year. Perfect if you’re craving a reset, structure, or a fresh start. Register here: https://mindful-marathon.com/workshop   To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

In this Thanksgiving week episode, Coach Michelle shares why the Turkey Trot has become one of her favorite holiday running traditions!  For many women physicians, Thanksgiving can feel like another marathon: cooking, hosting, managing schedules, keeping the family afloat, all while trying to slow down long enough to enjoy the day. The Turkey Trot offers something rare: a moment that belongs entirely to you. In this episode, we explore: Why the 5K distance is so approachable  How Turkey Trots bring fun, community, and family into movement, and where to find a race near you Why starting your day with intentional movement can shift the tone of the holiday How running can be self-care rather than another task on the to-do list What mindset to embrace if you don’t feel ready for a run (gentle alternatives included) Whether you line up at a starting line, walk your neighborhood with a cup of coffee, or simply take 10 minutes of quiet before the day unfolds, this conversation is a reminder that you don’t need to earn your holiday meal, and that you deserve peace, joy, and presence — just as you are.   Sign up for Coach Michelle's upcoming workshop!  On December 11th, at 7pm ET, join Coach Michelle for a 75-minute live, guided workshop: Running Resolutions - Turning Dreams into Distance. Register here and grab the Black Friday discount! https://mindful-marathon.com/workshop   To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***  

Ever wish you could leave work on time and still have the energy to run, rest, or enjoy your evening? This week on the Mindful Marathon Podcast, Dr. Michelle Quirk sits down with Dr. Mary Leung, physician and certified life coach who helps doctors reclaim their time, energy, and joy. After years of long hours and late-night charting, Dr. Mary discovered a new way forward that was grounded in mindset, gratitude, and intentional habits. Today, she helps physicians streamline their workday so they can focus on what matters most. Together, we talk about: How to set your mindset before the workday begins Practical tips for efficient charting and time management Creating space for running and movement in a busy schedule Why mindfulness and gratitude fuel both productivity and joy Whether you’re training for a race or simply trying to run your day with more intention, this episode will help you find your stride at work, at home, and on the run. You can connect with Dr. Leung on Instagram: https://www.instagram.com/drmaryleung    Save the Date: Coach Michelle will be hosting an upcoming live workshop Running Resolutions - Turning Dreams into Distance on December 11th, 2025 at 7pm eastern. Registration opens soon. To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***  

Cold weather doesn’t mean you have to hang up your running sneakers. In this episode, Dr. Michelle Quirk — physician, run coach, and founder of Mindful Marathon — shares practical and mindful ways to keep running through the winter. Whether you’re training for a race or simply want to maintain your routine, this episode will help you layer up, stay motivated, and find joy in your cold-weather miles. You’ll Learn: The mindset shift that makes winter running more enjoyable A simple layering guide so you can dress for comfort and safety How to apply the “10-degree rule” to your cold-weather runs Safety and mindfulness tips for icy roads, darker days, and chilly starts How to stay consistent and find meaning in your running through the winter season Save the Date: Coach Michelle will be hosting an upcoming live workshop Running Resolutions - Turning Dreams into Distance on December 11th, 2025. Registration opens soon. Resources Mentioned: Michelle’s blog post - Winter Running Guide To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

In this episode of the Mindful Marathon Podcast, Coach Michelle welcomes Sarah Skobeloff, a registered dietitian specializing in sports performance and ADHD, for a conversation that every runner needs to hear. Together, they unpack what it truly means to fuel for performance, and how common diet culture messages can hold us back from running and feeling our best. They dive into the science and mindfulness behind proper nutrition for endurance training, and how intentional meal planning can make the difference between burnout and balance. You’ll also hear how under-fueling (often unintentionally) can contribute to fatigue, poor recovery, and increased risk of injury. Michelle and Sarah tackle a number of hot topics including: Why carbs are essential for women runners (and why “cutting carbs” often leads to fatigue and injury) The downside of fasted cardio and “training for fat burn” How focusing only on protein can leave you under-fueled The problem with trying to train for a race while losing weight How to approach nutrition without guilt or rigidity They also explore the unique challenges women physicians face,  from unpredictable schedules to perfectionism, and how a mindful, flexible approach to fueling can help you feel more energized, resilient, and at peace with your body. Whether you’re training for your next race or simply trying to find balance amid a busy call schedule, this conversation will remind you that fueling your body well is not indulgent. It’s essential self-care. You can connect with Sarah here: https://www.mariaterrynutrition.com/rd/work-with-sarah And on Instagram: https://www.instagram.com/simmerwithsarah To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

In this week’s episode of The Mindful Marathon Podcast, Dr. Michelle Quirk is joined by Dr. Siri Chand for a thoughtful conversation on recovery, resilience, and redefining health in the wake of long COVID. Dr. Chand shares her personal experience navigating dysautonomia and long COVID, and how she’s learned to adapt her approach to movement, rest, and healing. Together, they discuss the importance of stress reduction, the role of mindfulness, and the reality that health isn’t found in a pill. It’s created through your daily choices, self-care, and lifestyle. This episode is a gentle reminder that healing is not linear, and that tuning into your body with compassion and curiosity can guide you toward greater well-being. Dr. Siri Chand Khalsa has had a life-long interest in mindful living as the foundation for long-term vitality of mind, body, and spirit. She completed her Internal Medicine residency at the Mayo Clinic in 2005 and is board-certified in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. You can connect with Dr. Chand on her website: https://drsirichand.com/  And on Instagram: https://www.instagram.com/DoctorSiriChand To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

In this episode, Dr. Michelle Quirk sits down with Dr. Alex Fiks — pediatrician, researcher, and endurance athlete — to talk about his evolving fitness journey. Alex shares how an avid cyclist found his way into running, what he learned from completing a Half Ironman relay, and why he’s now training for the Philadelphia Half Marathon with a mission that goes beyond the miles. Together, they discuss balancing fitness with a demanding medical career, the joy of participating in races with family, and the inspiration behind Alex’s decision to raise money for the Students Run Philly Style — an incredible organization that mentors youth through running. Whether you’re a busy professional looking to fit fitness into your life or someone seeking purpose in your miles, this conversation will leave you feeling encouraged to run — or walk — toward what matters most. You can donate to Alex's fundraising goal for the half marathon here: https://runsignup.com/docrunningforkids To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***  

Join Dr. Michelle Quirk and Dr. Laurel Kilpatrick for a heartfelt conversation about letting go of mom guilt and learning to rest. They share personal stories about burnout, solo travel, and the power of giving yourself permission to recharge. Dr. Kilpatrick opens up about her own journey through burnout, her leave of absence, and how coaching helped her rebuild a sustainable, fulfilling life in medicine. Together, they explore how retreats, destination races, and mindful rest can help women physicians reconnect with themselves, not as doctors or mothers, but as whole people. If you’ve ever struggled with guilt for taking time away or felt torn between caring for others and caring for yourself, this conversation is for you. You can find Dr. Kilpatrick on her website: https://positivespindr.com/  And on Instagram: https://www.instagram.com/positivespindr Want to join Coach Michelle at a future retreat? Get on her email list for early access and updates: https://mailchi.mp/9db5f7f1130c/retreat To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

In this episode of the podcast, I’m sharing reflections from my recent Mindful Movement Retreat, where a small group of incredible women physicians stepped away from their busy lives to exhale, rest, and reconnect with themselves. We jogged and walked by the beach, practiced yoga, experienced a sound bowl session and yoga nidra, and most importantly, gave ourselves permission to pause. So often we’re told to push harder, do more, and stay on the treadmill (literally and figuratively). But sustainable health and joy come from balancing movement with intentional rest. In this episode, we’ll explore: Why rest is just as vital as movement for performance, health, and self-care How to notice when you need to slow down, and how to actually do it Simple reflection prompts you can use to design your own “movement + rest” prescription If you’ve ever struggled to find that balance, this episode will give you a gentler, more mindful way forward. Want to join me at a future retreat? Get on my email list for early access and updates --> https://mailchi.mp/9db5f7f1130c/retreat To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com   Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Fueling well is one of the biggest challenges for runners and one of the most important pieces of training. This week, I’m joined by Rebecca Jaspan MPH, RD, CEDS, CDCES, registered dietitian, eating disorder specialist, and founder of Rebecca Jaspan Nutrition. Rebecca is also a runner herself, so she knows firsthand the obstacles athletes face when it comes to eating enough, finding the right balance, and navigating race-day fueling. In this conversation, we cover everything from everyday nutrition habits to long-run fueling strategies, carb loading myths, recovery snacks, and how to spot signs of underfueling. Rebecca also shares practical tips for busy runners, advice for those struggling with GI issues, and how to rebuild a positive relationship with food. Whether you’re training for your first marathon or chasing a personal best, this episode is packed with tools to help you fuel smarter, run stronger, and feel better on and off the roads. You can connect with Rebecca on her website, and be sure to check out her awesome Marathon Nutrition Club  --> https://rebeccajaspan.com/  To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com   Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***