Mindful Marathon Podcast

Can you run if you have asthma? Yes. If you've ever struggled to breathe while running, been told that running "isn't for you," or found yourself avoiding exercise because you're afraid of triggering your asthma, this episode is for you. In this episode of the Mindful Marathon Podcast, I'm joined by Dr. Gina Dapul-Hidalgo, a board-certified adult and pediatric allergist and asthma specialist, to talk about what runners with asthma need to know. This conversation is personal for both of us. Dr. Gina was diagnosed with asthma during residency after experiencing nighttime coughing and eventually went on to train for and complete a half marathon, despite being told that long-distance running might not be for her. She has since completed 5ks, 10ks, multiple half marathons, and a full marathon. We talk about: What actually happens in your airways when exercise triggers asthma symptoms The most common symptoms of asthma during running, including shortness of breath, coughing, chest tightness, and wheezing What well-controlled asthma should look like for a runner The difference between rescue medications and preventative/controller medications When frequent symptoms or frequent use of a rescue inhaler may be a reason to check in with your healthcare provider Common asthma triggers, including exercise, respiratory infections, pollen, cold air, pet dander, and air pollution Why cold, dry air can be particularly challenging for some runners Ways to modify your training around your individual asthma and allergy triggers How pollen, traffic, and air quality can affect outdoor running Why run-walk training can be a helpful way to ease into running and monitor your effort What to do if you've been told that you shouldn't run because of your asthma And perhaps most importantly, how to shift from "I can't do this" to "How can I do this?" As we head into cold and flu season, it's especially worth paying attention to your individual triggers. Respiratory infections and cold air can both contribute to asthma symptoms, so having a plan before you head out for a run can make a big difference. If you're someone who has been holding yourself back because of asthma, I hope this conversation leaves you with a little more hope. You don't necessarily have to give up the activities you love. You may just need the right plan, the right adaptations, and the right people in your corner. Important: This episode is for education and general information and is not a substitute for individualized medical advice. Talk with your own healthcare provider about your asthma management plan, medications, symptoms, and exercise goals. Connect with Dr. Gina on her website https://www.dapulallergy.com or on Instagram at https://www.instagram.com/drdapul.allergy 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 Keep up with Coach Michelle's adventures over 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 can ultrarunning teach us about healing, accessibility, and listening to our bodies? In this episode of the Mindful Marathon Podcast, I’m joined by Maggie Grehlinger, an ultrarunner based in Philadelphia, school-based occupational therapist, and adaptive fitness coach. Maggie works with neurodivergent individuals and uses trauma-competent approaches in her work. She also believes deeply in the power of movement to support healing and well-being. Maggie shares how she went from being a former high-school athlete who didn't particularly enjoy running to discovering road running during the pandemic, recovering from a femoral neck stress fracture, and eventually finding her way into trail and ultrarunning. Her injury changed the way she thought about running, not simply as a sport or a way to chase PRs, but as something meaningful that could bring more to her life. We talk about: What Maggie loves about trail and ultrarunning, and why slowing down can actually be part of the appeal One of the biggest misconceptions about ultrarunning: that you have to run enormous amounts of mileage to train for an ultra How her injury and a difficult season of life changed her relationship with running What it means to use movement as a way to process emotions rather than trying to outrun them Why traditional fitness culture can make movement feel inaccessible or unwelcoming The importance of seeing people who look like you represented in endurance sports How we can make existing fitness spaces more inclusive rather than creating separate spaces that may be inaccessible because of cost The tricky distinction between challenging yourself and overriding your body's signals The importance of sleep, fueling, flexibility, and being willing to rearrange a training plan when life gets in the way One of my favorite parts of our conversation was our discussion of the tendency many high-achieving women, including women physicians, to simply push through. Maggie is refreshingly honest that listening to your body is something she is still practicing herself. We talk about recognizing fatigue sooner, creating actual rest rather than simply labeling a busy day a “rest day,” and giving yourself permission to move things around when your body or your life needs something different. And if you've ever felt like you don't quite fit the picture of what an “ultrarunner” or “athlete” is supposed to look like, I think you'll especially enjoy Maggie's perspective on representation and accessibility in endurance sports. Sometimes seeing someone who looks like you doing something you thought wasn't for you is exactly what makes it feel possible. Connect with Maggie on Instagram at https://www.instagram.com/magrehlinger where she shares her running journey, resources, and tips. Coach Michelle's Ready, Set, Run program for newer runners or runners who haven't run in awhile begins October 5th! Time is running out to join. More info here: https://mindful-marathon.com/readysetrun Keep up with Coach Michelle's adventures over 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 You Ran a Turkey Trot This Year? Thanksgiving is about two months away, and if you’ve been thinking about starting or restarting running, my question for you is What if you chose a Turkey Trot as your goal this fall? You might be thinking, “Coach Michelle, I can barely run for five minutes.” And that is okay. You don’t have to be a runner today to decide that you’d like to cross the finish line of a 5k on Thanksgiving morning. In this episode, we’re talking about why I love the Turkey Trot as a beginner-friendly running goal, and how you can use the next 8 weeks to work toward one in a way that is realistic, sustainable, and actually fits your life. In this episode, I talk about: Why Turkey Trots are such a fun, family-friendly, low-pressure introduction to running and races Why a 5k is such an approachable goal for newer runners Why your goal doesn’t have to be running 3.1 miles without stopping What to do if you’re starting from the couch, from walking, or from years away from running How run/walk intervals, easy effort, rest, and gradual progression can get you moving toward a 5k Why your training needs to fit the life you’re actually living, not the imaginary life where nobody gets sick and work never runs late How to think about the Turkey Trot as a celebration and community experience rather than another performance test Plus, I have some homework for you which is to find your Turkey Trot. Pick a race, put it on your calendar, and then ask yourself, What would it feel like to cross that finish line on Thanksgiving morning? Ready to train for your Turkey Trot? If you’re thinking, “Okay Coach Michelle, I love this idea, but I have no idea how to get from where I am right now to a Turkey Trot in two months,” that’s exactly why I created Ready, Set, Run. Ready, Set, Run is an 8-week, small group program offering a kinder, gentler approach to building toward a Thanksgiving-week 5k. You do not need to arrive as a runner, run the whole time, or know how to build your own training plan. I’ll help you start where you are and gradually build toward the goal with a personalized run/walk training plan, live coaching sessions, and support and encouragement in our private Telegram group between calls. Ready, Set, Run begins October 5th and runs through November 29th. The early-bird discount is available through September 30th. If a Turkey Trot sounds like a goal you'd love to work toward this year, check out Ready, Set, Run at this link: https://mindful-marathon.com/readysetrun This Thanksgiving, instead of saying, “I should really start running someday,” you’ll get to say, “I crossed the finish line of a Turkey Trot.” Keep up with Coach Michelle's adventures over 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. ***

Do I really have to run the whole time? Do you feel like you’re “not really running” if you have to slow down or take a walk break? Or maybe you’ve started running, only to find yourself huffing and puffing a few minutes in, wondering how everyone else seems to make this look so easy. If you’re a new runner, returning to running after some time away, or simply curious about getting started, this episode is for you. We’re talking all about run/walk and level of effort, two tools that can make running feel much more approachable and sustainable. In this episode, I’m breaking down five things I want every beginner runner to understand: Walking isn’t a failure. Run/walk is a legitimate way to train, and walk breaks can be a strategic tool for managing your effort. You’re probably running faster than you need to. For newer runners, a conversational effort around 2–3 out of 10 is a great place to start. Pace and effort are not the same thing. Your pace can change based on weather, hills, terrain, sleep, stress, and how you’re feeling that day. Your pace is data and not a grade. You don’t have to wait until you’re exhausted to walk. Using walk intervals proactively can help you manage your effort and finish feeling like you could do it again. The goal is to finish wanting to come back. Your beginner run doesn’t need to be your hardest run. It needs to be sustainable enough that you want to put your sneakers back on a couple of days later. Ultimately, we’re not trying to prove how much discomfort you can tolerate. We’re teaching your body that running is something it can do, and something you can actually enjoy. Ready to put this into practice? Join me for my free live workshop, Start Running & Make It Stick, on Thursday, September 17th at 7:00 PM Eastern on Zoom. We’ll go beyond the concepts in this episode and talk about the practical questions: How long should you run? How long should you walk? How often should you run? And how do you actually fit running into your week? The workshop is free, and a replay will be sent to everyone who registers. Sign up for the workshop here: https://mailchi.mp/mindful-marathon/startrunning If you’re ready for more structure and support, I’ll also be sharing more in the workshop about Ready, Set, Run, my 8-week kinder, gentler approach to building toward a Thanksgiving Turkey Trot 5k. Keep up with Coach Michelle's adventures over 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. ***

Have you ever decided you're finally going to start running, made a plan, bought the sneakers, and then life happened? A sick kid. A late night. A long day at work. A weekend that somehow disappeared. Then suddenly you're thinking, "I guess I'm just not consistent enough." What if the problem isn't your motivation? In this episode, I'm talking to newer runners, people who haven't run in a while, and anyone who is feeling a little "run curious." I'll share five things that can help you make running actually stick, especially when you have a busy, unpredictable schedule. We'll talk about: Why starting smaller than you think you need to can actually help you build the habit How to create a running routine around your real life instead of your fantasy life Why consistency doesn't mean perfection and why having a Plan B can be a game changer How to become a student of your own body instead of becoming obsessed with what your watch says Why having a meaningful goal, like a Thanksgiving Turkey Trot, can give your running some structure When I first started running in 2012, I began with just five minutes, three times a week. It didn't feel like I was doing very much, but that small beginning helped me approach running differently and eventually, it stuck. If you've been thinking about starting or restarting running, I hope this episode reminds you that you don't have to do it perfectly. You just need a place to begin. Want some help getting started? Join me for Start Running & Make It Stick, my free live workshop for newer and aspiring runners. We'll talk about how to build a running routine that works for your life, how to approach run/walk intervals, how hard you should actually be running, and the mindset traps that can make running harder than it needs to be. Thursday, September 17 at 7:00 PM Eastern , live on Zoom You can find the details and register through this link: https://mailchi.mp/mindful-marathon/startrunning Keep up with Coach Michelle's adventures over 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. ***