Mindful Marathon Podcast

Many physicians bring the same traits that help them succeed in medicine into their running: discipline, commitment, and a strong sense of responsibility. Give a physician runner a training plan, and they will often follow it almost perfectly. But sometimes those strengths can become a trap. In this episode, I explore the physician perfectionism trap in running and how the drive for consistency and high performance can sometimes lead runners to ignore signs of fatigue, feel discouraged after missing a workout, or hold themselves to unrealistic expectations. Running, like medicine, requires commitment. But unlike medicine, endurance training also requires flexibility, recovery, and the ability to adapt when life inevitably gets in the way. In this episode, we talk about how to recognize perfectionist tendencies in training and how to build a more sustainable, flexible approach to running. In this episode, we discuss: Why physicians and high-achieving professionals often bring perfectionist tendencies into running Why missing a run doesn’t derail your training The importance of paying attention to signals your body may need rest or recovery How unrealistic expectations can create unnecessary stress around training Why your training plan should adapt to your schedule and not the other way around Common reminders I give my athletes about consistency, recovery, and flexibility in training Running doesn’t require perfect training weeks to make meaningful progress. Often, the strongest runners are the ones who learn to adjust their training with curiosity, flexibility, and compassion for themselves.   If you are a woman physician and are interested in attending Coach Michelle's RestRx Retreat in Cape May, NJ this September, message her on Instagram or send her an email. There is only 1 ensuite room remaining at the time of this recording! If you can't make the September retreat, but want to get in on future retreats, sign up for the VIP waitlist here: https://mailchi.mp/9db5f7f1130c/retreat Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

Can busy physicians really train for a race? Between long clinic days, night shifts, weekends on call, and family responsibilities, many women physicians feel like running, or any consistent exercise, is nearly impossible to maintain. In this episode, I share my personal story of physician burnout and how running became a powerful tool for restoring balance, resilience, and space outside of medicine. I also discuss practical strategies I use with my physician athletes to help them train for races while navigating demanding and unpredictable schedules. If you’ve ever wondered whether race training is possible alongside a busy medical career, this episode is for you. In this episode, we talk about: My experience with physician burnout and how running helped me reconnect with myself outside of medicine Why traditional training plans often don’t work for physicians How time-efficient training can still build endurance and fitness The importance of flexible training plans when schedules change week to week Letting go of perfectionism and embracing a more mindful approach to running Real-life examples of how busy physicians successfully train for races   Running doesn’t have to compete with your career, your family, or your well-being. With the right approach, it can become a powerful way to support all three. If you enjoyed this episode, please consider sharing it with a colleague or fellow physician who might benefit from a more flexible approach to run training. Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon  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. ***

Welcome to another Mindfulness Moment. These episodes feature a short practice you can return to whenever you want to feel more steady, prepared, and connected. In this episode, we’re focusing on race day visualization, a powerful tool to help you mentally and emotionally prepare for your next race. Race day often brings a mix of excitement, anticipation, and nerves. Visualization allows you to walk through the experience ahead of time, so when the moment arrives, it feels more familiar and grounded. This is not about imagining a “perfect” race. It’s about preparing your mind to respond with steadiness, confidence, and care, even when challenges arise. In this episode, you’ll be guided through: A pre-visualization writing exercise to help you imagine your race day in detail A guided visualization walking you from race morning to the finish line Sensory awareness prompts to anchor you in the moment (sights, sounds, physical sensations) Gentle strategies for navigating common race-day challenges with intention You can use this practice in the days leading up to your race, the night before, or even the morning of, as a way to center yourself. My hope is that this episode helps you feel a little more calm, a little more prepared, and a little more trusting of the work you’ve already done. If you missed the first episode featuring Mindfulness Moments, head back to episode 72 linked here: https://www.podbean.com/eas/pb-rkb53-1a2ada7 Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon  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. ***  

Hormones are often talked about online in ways that can feel confusing or overwhelming for runners. In this episode of the Mindful Marathon Podcast, I’m joined by endocrinologist Dr. Chhaya Makhija to bring clarity to the conversation. Dr. Makhija blends traditional endocrinology with lifestyle medicine, nutrition, movement, and mindfulness to help people take control of their hormonal health and prevent chronic disease. Together, we discuss what runners actually need to understand about hormones like insulin, cortisol, and estrogen, and what is often overhyped. We also talk about the relationship between life stress and training stress, fueling for metabolic health, and how hormonal changes during midlife can influence energy, recovery, and performance. This episode is a reassuring and practical conversation designed to help runners take a long-term, whole-person approach to health. In this episode, we discuss: The hormones that matter most for runners The connection between stress, cortisol, and recovery Common hormonal myths in the running world Hormonal changes during perimenopause and midlife running Why bone health matters for runners Lifestyle habits that support long-term hormonal health When runners should consider speaking with their doctor You can connect with Dr. Makhija on her website. https://unifiedendocrinecare.com/ And on Instagram. https://www.instagram.com/chhayamakhijamd/ Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon  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. ***

If you're running the Half Marathon or Challenge during runDisney's Wine & Dine Half Marathon Weekend this fall, there’s an important deadline approaching: Proof of Time submissions are due June 1st. In this episode, I walk through what Proof of Time (POT) is, why it matters for your race experience, and how to make sure you're prepared well before the deadline. The idea for this episode came from a FaceTime conversation with my niece. At just 16 years old, she’s already thinking ahead about POT for the race this October, so I figured it was the perfect reminder for the rest of us, too. If you're unsure whether you already have a qualifying race result or wondering if you should sign up for a race soon, this episode will help you take the next step. In This Episode We Cover: • What Proof of Time means for runDisney races • Which race distances qualify for Proof of Time and the race window (1/1/24 thru 6/1/26) • Why start group placement can matter more than you think • Simple steps to check whether you already have a qualifying race • And, how to find a race if you still need one Key Tips: *First check if you already have a qualifying race result *If not, consider signing up for a race soon, so you’re not scrambling in May *A 10k counts for Half Marathon Proof of Time, so you don’t have to run another half *If you're aiming for a strong time, look for a flat course *Make sure the race is officially timed and on a USATF-certified course One helpful tool for finding races is runningintheusa.com, where you can filter by distance, location, and available dates. If you're unsure whether a race qualifies for Proof of Time or want help thinking through race strategy, feel free to reach out. I'm always happy to help runners plan ahead, so race day feels smoother and more enjoyable. Send me a DM Instagram! https://www.instagram.com/Mindful.Marathon  If you have questions about your own training, reach out on my 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. ***  

Many of us come to running or to life in general with a drive to prove ourselves. Whether it’s chasing a personal best, keeping up with training plans, or juggling a high-demand career, the pressure can sometimes outweigh the joy. In this episode, Dr. Sonal Kamalia shares her journey of burnout, self-discovery, and what it really means to run your own race, both on the pavement and in life. We discuss: *How to recognize when “proving yourself” is costing more than it gives. *Strategies for listening to your body, mind, and intuition instead of following external pressure. *Reconnecting with joy and creativity in both running and daily life. *Practical tips for runners who want to move intentionally and sustainably. Who this episode is for: Runners, busy professionals, and anyone feeling stuck in the cycle of overachievement or burnout. If you’ve ever wondered whether you’re running from pressure or running for yourself, this episode is for you. You can find Dr. Kamalia on her website. www.sonalkamalia.com And on Instagram. https://www.instagram.com/balance.sonalkamalia Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon  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. ***

Last year, I had the privilege of interviewing Qwazir James, as part of our Podcasthon episode featuring Students Run Philly Style. At the time, he was already thoughtful, driven, and deeply committed to running. This year, he came back on the podcast with something even more powerful: his story. Qwazir shares, with remarkable honesty, his experience navigating a difficult season in his life, seeking help from a psychiatrist and therapist, and learning that strength sometimes looks like asking for support. He opens up about how running became more than a sport.  At just 18 years old, he speaks with a depth of wisdom that will stop you in your tracks. This conversation is about: The courage it takes to ask for help The role of therapy and psychiatric care in mental wellness How movement, especially running, can support mental health Why sharing our stories matters And how young leaders are stepping up to make a difference As part of his senior project at Science Leadership Academy, Qwazir is serving as race director for the SLA Road to Glory 5k on Saturday, May 9th in Philadelphia. The race is free to register, with the hope that participants will donate on race day to support a mental health cause that Qwazir will announce soon. If this episode moves you, consider showing up by running, walking, donating, or sharing. Register or learn more here: https://runsignup.com/Race/PA/Philadelphia/SLAAnyWay5k Shoutout to the Students Run Philly Style, and all they do to help young runners in our fabulous city. To learn more about them and the amazing work they do, including how to become a charity runner, be sure to check out their website: https://www.studentsrunphilly.org Most importantly, if you are struggling right now, you are not alone. If this episode brings up anything for you, please know that support is available: 988 Suicide & Crisis Lifeline (U.S.) Call or text 988, or chat via 988lifeline.org Available 24/7, free and confidential. Physician Support Line 1-888-409-0141 A free and confidential peer support line staffed by volunteer psychiatrists for physicians and medical students.    Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

Many runners focus on mileage, but what about durability? In this episode of the Mindful Marathon Podcast, I’m joined by Dr. Esra Shermadou, board-certified family and obesity medicine physician and founder of Sakinah Health. She helps active adults build resilient, long-lasting bodies through evidence-based strength training, and she makes a compelling case for why runners should lift heavy. We discuss: *Why heavy lifting improves running economy and injury resilience *The 5 foundational strength exercises every runner should consider *How beginners can start safely and progress with confidence *How experienced lifters can train smarter alongside their running *Why strength training supports longevity and not just performance Strength training isn’t about getting bulky or chasing aesthetics. It’s about building a body that can handle the miles right now and for decades to come. If you’ve been unsure about lifting heavy, this episode will give you clarity and a practical place to start. You can find Dr. Esra on her website. https://www.SakinahHealth.com    And on Instagram. https://www.instagram.com/dresra_shermadou_do & https://www.instagram.com/dresrasgottheiron Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon  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. ***

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  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. ***

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. ***