Mindful Marathon Podcast

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. ***

How often do you hear the word should in your own head? I should go for my run. I should run farther. I should be faster. I should answer those emails. I should finish my notes. I should spend more time with my family. I should make more time for myself. I should be able to handle this. I should be doing more. I should be doing better. For women physicians and other high-achieving women, the list of "shoulds" can feel endless. In this Mindfulness Moments episode, we're exploring what happens when we replace should with could. "Should" can sound like a rule. It can leave very little room for curiosity, compassion, or choice. But "could" creates an opening. I could go for a run. I could take a rest day. I could ask for help. I could choose one thing that matters most today. I could make some space for myself. The goal isn't to eliminate responsibility or always choose the easiest option. It's to pause long enough to make a choice rather than automatically obeying every "should" our brains offer us. In this episode, I'll guide you through a short mindfulness practice to help you notice your own "shoulds," soften the language, and ask, What would support me today? In this episode: Why "should" can be such an exhausting word The difference between "should" and "could" How productivity and achievement can make it difficult to tolerate blank space A guided practice for noticing the pressure you're carrying Reframing "I should" into "I could" Giving yourself permission to make choices without comparison or justification RestRx Spring Reset If this practice leaves you longing for more space to slow down, reconnect with yourself, and explore what you actually need, that's exactly the kind of space we're creating at my RestRx retreats. The next RestRx retreat will be a one-day Spring Reset on March 6, 2027, at Normandy Farm in Blue Bell, PA, created specifically for women physicians. The September RestRx retreat is sold out, but the VIP waitlist is now open for the Spring Reset. Join the waitlist to be the first to hear when registration opens. https://mailchi.mp/9db5f7f1130c/retreat 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 happens when a career you once loved starts to feel like something you need to escape from? In this episode, I'm joined by my colleague in medicine, Dr. Susan Daniels, a pediatrician in Bozeman, Montana, and founding president of the Montana Mindfulness Project. Dr. Daniels and I originally connected around the topic of movement as a pathway through burnout, and our conversation took us from her identity as an “awkward runner” to a much deeper discussion about burnout, joy, mindfulness, and what it means to make space for yourself again. Dr. Daniels shares her journey of experiencing burnout during the pandemic, despite having built a medical practice she genuinely loved. She talks honestly about reaching a point where she felt she had given too much of her time and energy to work and couldn't imagine another way forward. We talk about what changed when she began to recognize burnout for what it was, and how she started intentionally crafting a life that made room for things that brought her joy and nourishment. For Dr. Daniels, that meant getting back into the water, spending time outside, and learning that movement doesn't have to be intense or structured to be meaningful. If you've ever felt like your career, your responsibilities, or a demanding season of life has slowly pushed everything else to the margins, this conversation is a reminder that making room for movement, fun, connection, and the things that make you feel like yourself isn't selfish, but may actually be essential. In this episode, we talk about: Dr. Sue's experience of being an “awkward runner” Why you don't have to look like a stereotypical runner to be a runner How burnout showed up during the pandemic Making space for movement, nature, hobbies, and joy during recovery from burnout Why slow movement and time outdoors can be restorative The connection between swimming, running, and mindfulness How mindfulness can help us become better “noticers” of our internal experience Simple mindfulness practices that can be incorporated into everyday life Why making time for the things that nourish you isn't selfish Dr. Sue's plans to get back into running and why RunDisney may be her gateway You can connect with Dr. Daniels on Instagram: https://www.instagram.com/SueDanielsMD And listen to her new podcast, Still Practicing , where she talks with clinicians about burnout, career crafting, joy, nourishment, and what helps sustain us in medicine. https://www.stillpracticingpod.com/ Keep up with Coach Michelle's adventures over on Instagram: https://www.instagram.com/Mindful.Marathon If you'd like help with your 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. ***

What if the most important thing you can do for your running today is sleep? As runners, we spend a lot of time thinking about training: how many miles we're running, what pace we're targeting, whether we need more strength training, and how we're going to fit it all into our already-busy lives. There's another piece of the training equation that is easy to push aside which is sleep. In this episode of the Mindful Marathon Podcast, I'm joined by my friend and fellow physician, Dr. Funke Afolabi-Brown, a triple board-certified sleep physician and founder of Restful Sleep MD, for a conversation about sleep, recovery, and running. We talk about why sleep is such an active process and why it's foundational to everything from muscle recovery and immune function to mood, cognition, and performance. We also get into some of the questions I hear from runners all the time: How does inadequate sleep affect running performance and recovery? Do runners actually need more sleep when they're training hard? Is it okay to take a nap after a long run? When does a nap become too long or too late in the day? If you've had a terrible night's sleep, should you still get up for your morning run? When should you choose sleep over your workout? What can you do if you're having trouble falling asleep? Do supplements like melatonin or magnesium actually help? What can runners do to create a better bedtime routine? One of my favorite takeaways from our conversation is Dr. Funke's reminder that sleep is foundational. If you're constantly trying to train while running on an empty tank, eventually your body is going to let you know. We also talk about moving away from the all-or-nothing mentality that can make runners feel like they have to follow their training plan perfectly, even when life, stress, or poor sleep are telling them they need something different. If you've ever wondered whether you should get up and run or sleep for another hour, this episode is for you. Your training plan is a guide. Your body gets a vote, too. Connect with Dr. Funke on her website: https://www.restfulsleepmd.com/ And on Instagram: https://www.instagram.com/restfulsleepmd/ Keep up with Coach Michelle's adventures over 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. ***

What if August didn’t have to be the month when you suddenly “get serious” about your fall running? Instead, what if you used this in-between season to recover, reconnect with running, and get clear on what you actually want from your next training cycle? In this episode of the Mindful Marathon Podcast, I’m bringing an older episode back from the archives because the message feels especially relevant right now. After a big race or training cycle, it’s completely normal to feel a little lost when the goal is behind you. You may feel unmotivated, directionless, or even tempted to immediately sign up for another race just to have something on the calendar. I experienced this myself after my first marathon, but the space between training cycles can be incredibly valuable. In this episode, I share five ways to make the most of your running off-season, plus two bonus ideas to help you use this time for reflection, exploration, and reconnecting with the joy of running. In this episode, we talk about: Why you might feel a little lost after completing a big race How to embrace joyful, low-pressure running during your off-season Using a local 5k as a fun, family-friendly running experience When a shorter race can be a useful fitness check-in before a fall training cycle How to incorporate a destination race into your summer travel plans Why the off-season is the perfect time to focus on strength, mobility, flexibility, and sleep What it means to practice “mindful maintenance mode” with your running Running by feel and using a level-of-effort scale instead of relying entirely on your watch Exploring new routes and reconnecting with why you started running Creative running goals to keep things interesting Three questions to help you reflect on your last training cycle and think about what you want to experience next Your August Running Reset If you’re in an in-between season right now, take a little time to ask yourself: What went well in my last training cycle? What did I learn? What do I want to experience next? You may not have an answer to that last question yet. That’s okay. You don’t have to immediately replace one goal with another. Give yourself some space and see what emerges. And if you’re a woman physician trying to balance running with a demanding career, family, and everything else on your plate, remember that you don’t have to make every season of running about doing more. Sometimes the most productive thing you can do for your running is to recover, slow down, and reconnect with what you actually want. Ready for your next training cycle? If you’re thinking about a fall race and want support building a training plan that works with your life and not against it, I’d love to help. I offer personalized run coaching for women physicians who want to train thoughtfully, sustainably, and with a little more intention. Learn more about coaching at https://www.mindful-marathon.com 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 finished a treadmill run feeling like it somehow didn't "count"? Maybe you've told yourself you should have gone outside. Maybe you've wondered if choosing the treadmill was taking the easy way out. In this episode of the Mindful Marathon Podcast, I'm challenging that belief. After hearing several athletes apologize for running on the treadmill, I realized we weren't really talking about treadmills at all. We were talking about perfectionism, all-or-none thinking, and the stories we tell ourselves when life doesn't go according to plan. If you're a busy professional trying to balance work, family, and training, this episode is a reminder that consistency is what gets you to the starting line. In this episode, we'll discuss: Why so many runners feel guilty choosing the treadmill The hidden perfectionism behind "I should have run outside" Why your body adapts to effort How the treadmill can be one of the smartest tools in your training toolbox Why consistency matters far more than perfect conditions The cost of waiting for the "right" time to train How flexible training helps busy runners continue making progress, even when life gets messy Key Takeaway The treadmill isn't second best. It's simply another tool that allows you to honor your commitment to yourself when weather, work, family, or life make outdoor running difficult. Your body isn't keeping score of where you ran. What matters is that you kept showing up. Ready to Stop Waiting? If you've been putting off your first or your next race because life never seems to settle down, you don't have to figure it out alone. I help women physicians and busy professionals build flexible training plans that fit real life, not an ideal schedule. Together, we'll adapt your training around work, travel, family, weather, and everything else life throws your way, so you can confidently reach the starting line. Learn more about coaching at https://www.mindful-marathon.com 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 does it take to pursue an extraordinary goal without letting it consume your life? This week, I'm joined by strength coach, ultrarunner, and fellow Pennsylvanian Kathrine Bright, who recently set the supported Fastest Known Time (FKT) on the Pennsylvania section of the Appalachian Trail, covering 230 rocky miles in just over 98 hours. This conversation isn't just about ultrarunning. Kat is also a wife, mom of two, business owner, and coach who helps women build strength through every season of life. We talk about balancing ambitious goals with family and work, recognizing the difference between resilience and burnout, and why sustainable training always beats perfection. Whether you're dreaming of your first 5k, training for your next marathon, or simply trying to make running fit into a busy life, this episode is full of practical wisdom and encouragement. In this episode, we discuss: What a Fastest Known Time (FKT) is and why Kat chose the Pennsylvania Appalachian Trail The biggest lessons she learned during nearly 100 hours on the trail How her family became part of the journey toward a 230-mile goal Why time-based training helped her stay consistent and avoid burnout The importance of strength training for endurance athletes, especially women How to recognize the difference between healthy resilience and pushing too far Why scheduling recovery is just as important as scheduling workouts Advice for runners returning after a long break or preparing for their first race A simple mindset shift that can help you tackle any intimidating goal, which is to focus on the next step Connect with Kat by listening to her podcast Miles From Her View https://podcasts.apple.com/us/podcast/milesfromherview/id1750510425 And on Instagram: https://www.instagram.com/katfitstrength and https://www.instagram.com/milesfromherview Keep up with Coach Michelle's adventures over 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 you run a personal best at a runDisney race? Is the Walt Disney World Marathon a good choice if you're hoping to qualify for Boston? The answer might surprise you. In this episode, I'm diving into one of the most common questions I receive about runDisney: Should I race a runDisney race, or should I slow down and soak in the magic? We'll explore the unique factors that make runDisney races different from other road races including the flat courses, Florida weather, corral placement, crowd support, character stops, and the incredible energy of the runDisney community. Whether your goal is a fast Disney finish, making lifelong memories with friends and family, or a little bit of both, this episode will help you decide which race strategy is right for you. In this episode, we'll discuss: The advantages (and challenges) of racing on Disney property Why proof of time and corral placement can make a huge difference to a fast finish time Florida weather and how it can impact race day How the incredible atmosphere can either fuel a fast race or encourage you to slow down and enjoy every mile Deciding whether to chase a finish time, stop for character photos, or find a balance between the two Why defining success before race morning leads to a more meaningful experience Mentioned in this episode: Looking for a personalized runDisney training plan? I create custom training plans designed around your race weekend, schedule, experience level, and goals. Whether you're training for your first Disney race, running the challenge weekend, or hoping to race your fastest, we'll build a plan that fits your life. Learn more here: https://mindful-marathon.com/rundisney In case you missed it, Episode 78 is all about submitting Proof of Time for runDisney races. If you enjoyed this episode, I'd be so grateful if you'd subscribe, leave a review, and share it with a friend who's training for a RunDisney race. 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. ***

In this first installment of a new Ask a Run Coach series, I'm answering five of the questions I hear most often from runners. Whether you're just getting started or thinking about your next big goal, this episode is filled with practical advice to help you train with more confidence and a little less second-guessing. We'll talk about why there isn't one "perfect" running shoe, how slowing down can actually make you a stronger runner, and why recovery and walk breaks deserve a place in every runner's toolbox. In this episode, we discuss: Why the best running shoe is the one that fits your foot How to know if you're ready for a half marathon Why most runners should slow down on easy days The important role of rest and recovery in training Why walk breaks don't make you "less of a runner" Free Resources If today's episode inspired you to take the next step, I've created two free workshops to help you get started: Start Running and Make It Stick A beginner-friendly workshop designed to help you build a sustainable running habit. Half Marathon Success: Thoughtful Strategies for Every Runner Practical guidance to help you train for your first (or next) half marathon with confidence. If you have a question you'd like answered in a future Ask a Run Coach episode, send me a message 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. ***

As runners, we spend a lot of time thinking about hydration, fueling, and training plans, but how often do we think about protecting our skin? In this Summer Replay episode of the Mindful Marathon Podcast, I'm joined by board-certified dermatologist, dermatologic surgeon, and fellow runner, Dr. Stephanie Campbell. Together, we discuss simple, practical strategies to help runners protect their skin while continuing to enjoy the miles they love. Whether you're in summer training or spending long hours outdoors this summer, these tips can help you reduce your risk of sun damage while staying comfortable on the run. In this episode, you'll learn: Why runners are at increased risk for sun damage and skin cancer How to choose a sunscreen that provides the best protection Why broad-spectrum SPF 30 or higher is recommended The importance of reapplying sunscreen during long runs and easy ways to carry it with you Tips for choosing hats and visors that provide better sun protection As physicians, we're passionate about prevention for our patients. This episode is a reminder that we deserve that same preventive care ourselves. I hope this conversation encourages you to make sun protection part of your running routine so you can continue enjoying healthy miles for years to come. You can connect with Dr. Campbell on her website https://campbellderm.com and on Instagram https://www.instagram.com/campbelldermdoc/ Resources Mentioned Episode 90 : Heat, Humidity, & Expectations - A Smarter Way to Train. Runner Support Day, Sunday, July 12, at Road Runner Sports, King of Prussia. Sign up here: https://tidycal.com/mindfulmarathon/popup RestRx Mindful Movement Retreat for Women Physicians Waitlist. Next Retreat will be Spring 2027. Sign up here: https://mailchi.mp/9db5f7f1130c/retreat Connect with Coach Michelle 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. ***

Have you ever felt like you're living on a treadmill? There's always another race to train for, project to finish, patient to see, and responsibility waiting for your attention. For many high achievers, the finish line keeps moving. In this Mindfulness Moments episode, I invite you to slow down and step off that treadmill, if only for a few minutes. Inspired by my recent conversation with performance coach Michael Allison, this guided reflection explores what we're truly chasing, why rest can feel uncomfortable, and how reconnecting with our past experiences of courage and resilience can help us navigate whatever comes next. Whether you're out for an easy run, taking a walk, or sitting quietly with a cup of coffee, this practice is an invitation to pause, breathe, and remember that your worth isn't determined by how much you accomplish. In This Episode Why high achievers often feel like they're constantly chasing the next finish line The power of intentionally stepping off the "treadmill" of achievement A guided reflection to help you reconnect with your inner resilience Why rest isn't weakness and recovery isn't falling behind Questions to help you carry more presence and self-compassion into your week Reflection Questions What am I chasing right now? What do I believe will happen when I finally get there? What feeling am I hoping that achievement will give me? What challenge have I already overcome that reminds me of my own strength? What would it look like to step off the treadmill, even briefly, this week? If this guided reflection resonated with you, I'd love to hear from you. Send me a message, leave a review, or share this episode with a friend who could use a reminder that it's okay to pause. Resources Mentioned Episode 93 : Performing Under Pressure Without Losing Yourself: Running, Resilience, and the Nervous System, with Michael Allison RestRx Mindful Movement Retreat for Women Physicians Waitlist. Next Retreat will be Spring 2027. Sign up here: https://mailchi.mp/9db5f7f1130c/retreat Connect with Coach Michelle 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. ***

What if peak performance isn't about pushing harder? In this episode, I sit down with performance coach, educator, and author Michael Allison to explore how our nervous system shapes performance, resilience, recovery, and even our enjoyment of running. Michael is the creator of The Play Zone and has trained hundreds of coaches, therapists, and leaders worldwide in applying Polyvagal Theory to performance, health, leadership, and wellbeing. Together, we discuss what happens when we find ourselves stuck on the treadmill of achievement, why connection matters for performance, and how understanding our nervous system can help us navigate pressure without losing ourselves in the process. We also share personal stories from endurance sports, including Michael's first Boston Marathon and my experience navigating a challenging Half Ironman swim using many of the principles we discuss in this conversation. Whether you're training for a race, navigating a demanding career, or simply trying to move through life with more awareness, this episode offers a different perspective on what it means to perform well under pressure. In This Episode We Discuss: What Polyvagal Theory is and why it matters for runners and high achievers The concept of the Play Zone and how it applies to performance Why pre-race nerves are a normal part of preparation Michael's reflections on running the Boston Marathon before discovering Polyvagal Theory The role of connection, community, and play in endurance sports Lessons from a challenging Half Ironman swim How to recognize when your nervous system is overwhelmed The difference between fighting your experience and working with it Why many high achievers feel stuck on a treadmill that never stops The importance of awareness, acceptance, and intentional recovery How running can become a path to self-discovery and healing Memorable Quotes "Are you running toward something, or running away from something?" "It's not about being happy. It's about being with." "We have to step off the treadmill from time to time." Resources Mentioned The Play Zone https://www.theplayzone.com Polyvagal Institute https://www.polyvagal.org Michael Allison's upcoming book: The Performance Code: The New Science of Achieving Under Pressure https://www.theperformancecode.com/ Follow Michael on Instagram. https://www.instagram.com/playzonepro Connect with Coach Michelle 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. ***

Feeling Adrift After Marathon Training? You're Not Alone. Have you ever crossed the finish line of a marathon, half marathon, or other big goal race and then found yourself wondering, Now what? In this episode, Dr. Michelle Quirk explores the surprisingly common feeling of being "adrift" after a training cycle ends. Inspired by a message from one of her athletes after the London Marathon, this conversation dives into why the post-race transition can feel so uncomfortable, especially for high-achieving professionals who are accustomed to having a clear goal on the horizon. You'll learn why this feeling is completely normal, how the structure of training becomes intertwined with our identity, and why the off-season isn't a void to fill but an important season of recovery, reflection, and growth. Whether you've recently completed a race or you're approaching the end of a training cycle, this episode will help you navigate the space between goals with greater intention and self-compassion. In This Episode You'll Learn: Why finishing a training cycle can leave you feeling unexpectedly lost How training plans provide structure, identity, and a sense of progress The "achievement trap" many physicians and high achievers experience Why the off-season is a valuable part of the training process How to shift from following a map to following a compass Reflection questions to help you make the most of your next season Reflection Questions What did this past training cycle give me? What did I learn about myself during this training cycle? What do I need most in this next season? Resources Mentioned Episode 33: Between Races: Making the Most of Your Running Off-Season https://www.podbean.com/eas/pb-bz4j8-188b8ec runDisney Training with Coach Michelle https://mindful-marathon.com/rundisney Connect with Coach Michelle 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. ***

GLP-1 medications seem to be everywhere right now. From conversations in the physicians' lounge to social media feeds, these medications have become a major part of the discussion around weight, health, and wellness, but what do runners need to know about training while taking a GLP-1? In this episode, I sit down with registered dietitian Ann Kent to discuss how GLP-1 medications work, who may benefit from them, and the unique challenges they can create for runners and athletes. We explore how these medications affect appetite, fueling, recovery, muscle mass, and performance. We also discuss the importance of strength training, recognizing signs of underfueling, and knowing when it's time to talk with your healthcare team about adjusting your medication. Most importantly, we dive into the bigger conversation around body image, diet culture, and the reminder that pursuing health should never mean ignoring your body's need for nourishment. In This Episode We Discuss: What GLP-1 medications are and how they work Why these medications were originally developed for diabetes management Who may be an appropriate candidate for a GLP-1 Why runners have unique nutritional considerations while taking these medications The connection between GLP-1s, weight loss, and muscle loss Why strength training is so important while on these medications Protein and calorie goals for active individuals Common signs of underfueling and malnutrition Body image, diet culture, and disordered eating concerns Why weight loss alone isn't always a marker of improved health Key Takeaways Hunger is a normal biological signal, not something to eliminate completely. If your appetite is so suppressed that you can go all day without eating, it's worth discussing your medication dose with your healthcare provider. Strength training and adequate protein intake are critical for preserving muscle mass while losing weight. Runners on GLP-1 medications need to be especially intentional about fueling and recovery. Weight loss does not automatically equal health. You deserve nourishment at every body size. You can connect with Ann on her website https://peasandhoppiness.com/ and on Instagram https://www.instagram.com/peasandhoppiness/ Check out Ann's fabulous podcast episode on GLP-1s for additional info. https://app.peasandhoppiness.com/post/whats-up-with-glp-1-medications 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. ***

Summer running can challenge your body and your mind. For many runners, especially high-achieving athletes and women physicians, summer running can bring frustration when paces slow or workouts feel harder than expected. In this replay episode, I’m revisiting one of the most practical and important conversations from the Mindful Marathon archives about how to train safely, confidently, and compassionately in the heat and humidity. This episode is your reminder that adapting to conditions is part of training wisely. Whether you’re preparing for a fall race, rebuilding consistency, or simply trying to make summer running feel more manageable, this episode will help you adjust your training with intention instead of judgment. Inside this episode, we discuss: Why running in the heat feels harder and what your body is doing to keep you cool How heat and humidity impact pace, heart rate, and perceived effort Why slowing down in the summer is not a sign of weakness, but smart training Tips for hydration, electrolytes, and estimating your sweat rate What to wear and when to run to stay safer and more comfortable The warning signs of heat-related illness and when it’s time to stop How heat acclimatization can actually improve your fitness for fall racing Why training by effort and not pace is important for safety and consistency Every summer mile builds resilience both physically and mentally. What’s one adjustment you’re making to your summer running routine? DM me or email your questions about training in the heat. I’d love to hear from you and feature your question in a future episode. 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 installment of Mindfulness Moments on the Mindful Marathon Podcast. In this episode, we’re exploring something many runners and high-achieving women know well which is the inner critic. That voice that tells us we should be doing more, we’re falling behind, we’re not doing enough, or that rest must be earned. For many women physicians and professionals, self-criticism and hypervigilance were reinforced for years in training and in work environments where the avoidance of failure felt necessary for success. While those patterns may have helped us achieve, they can also leave us exhausted, anxious, and disconnected from ourselves. This episode is an invitation to pause. Together, we explore common patterns of self-critical thinking in runners and high-achievers, why the inner critic develops in the first place, how mindfulness can help us observe thoughts without immediately believing them, and a guided meditation designed to help you soften self-judgment and reconnect with self-compassion. This practice can be used on an easy run or walk, during moments of stress, or before bed when your mind feels especially busy. The goal is not to eliminate difficult thoughts but to create a little more space around them. You can care deeply about your goals and still speak to yourself with kindness. If you want more Mindfulness Moments, check out and Episode 72 featuring a Guided Body Scan and Episode 80 featuring a Race Day Visualization. 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. ***

In this deeply personal and vulnerable conversation, I sit down with my friend Dr. Jillian Rigert, to discuss her lived experience with anorexia nervosa, recovery, trauma, and running. Jillian shares the story behind her many career pivots, from military oral surgery to oral medicine, cancer care, coaching, and now training to become a marriage and family therapist with a focus on trauma. Together, we explore the complicated intersection of endurance sports and eating disorders, how running both fueled and helped her heal, and the ongoing work of rebuilding a compassionate relationship with movement, fueling, identity, and self-worth. We discuss: Anorexia nervosa and eating disorder recovery The overlap between endurance sports and disordered behaviors Trauma, shame, and identity loss Career transitions and perfectionism in medicine RED-S and the physical impact of underfueling Learning to run with self-compassion instead of punishment Recovery as a daily, intentional practice The importance of safe, validating support systems Jillian also speaks candidly about the realities of recovery that often remain invisible including body dysmorphia, intrusive thoughts, nervous system dysregulation, and the challenges of healing in a culture obsessed with productivity and thinness. This episode is a reminder that healing is rarely linear, and that strength can look like slowing down, asking for help, and choosing compassion over punishment. Please note that this episode includes discussion of anorexia nervosa, eating disorders, suicidality, hospitalization, trauma, and compulsive exercise. Please listen with care and prioritize your wellbeing. If this episode resonated with you, please consider sharing it with a friend, leaving a review, or sending it to someone who may need this conversation right now. Connect with Dr. Rigert on LinkedIn: https://www.linkedin.com/in/jillian-rigert/ And on YouTube: https://www.youtube.com/@DrJillianRigert 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. ***

On this week’s episode of the Mindful Marathon Podcast, I’m recapping my weekend at runDisney’s Springtime Surprise Weekend 2026. In this episode, I share my best takeaways from the weekend including why an adults-only run-cation with running friends can feel so restorative, why we chose to skip the parks entirely this trip, how I approached race strategy differently for the 10k vs the 10-Miler, the mindset shift that finally allowed me to stop for character photos during a Disney race for the first time ever in ten years of running Disney, and why letting go of pace and productivity actually made the experience more meaningful and fun. Plus, we look ahead to runDisney's Wine & Dine Weekend this October. We discuss the upcoming Proof of Time deadline, why proof of time matters for corrals and race strategy, and upcoming Wine & Dine specific, Mindful Marathon training plans that are coming soon. Links to older episodes mentioned in this episode: Episode 41: Running After Organ Donation - A Story of Courage & Comeback with Aly Giampapa Episode 78: Planning Ahead for runDisney's Wine & Dine Race Weekend - A Quick Proof of Time Guide Whether you’re training for your next race, planning a runDisney weekend, or trying to untangle productivity from your running experience, I hope this episode reminds you that a PR in fun is so important! 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. ***

In this episode, I sit down with fellow run coach Gerald Collins, founder of Run Rev Coaching and host of Stronger Than the Struggle, a podcast which explores the intersection of running, grief, and mental health. Gerald shares his deeply personal story of losing his mother and how that loss led him to running as a path back to purpose, connection, and healing. Together, we talk about how grief shows up in our lives and our running, and why movement can be a powerful tool for processing difficult emotions. This conversation is a reminder that grief is not linear, healing doesn’t follow a timeline, and that sometimes, showing up for even a few minutes is enough. What we talk about: Gerald’s journey from loss and depression to finding purpose through running Why physical activity can support mental health and where it fits alongside therapy The role of community in healing How grief can show up differently from day to day Redefining success in training during difficult seasons The power of small, sustainable changes, starting with just 5 minutes Letting go of “only” and “just” when we talk about our efforts A few key takeaways: “You never get over the person you lost. You learn to live without them.” The goal isn’t perfection but rather, consistency with grace. Training should fit into your life, not the other way around. Small wins count. Five minutes counts. It all adds up. Connect with Gerald on his website: https://www.runrevcoaching.com Follow him on Instagram: https://www.instagram.com/runrevcoach_gerald And have a listen to his podcast: Stronger Than the Struggle 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. ***

How should our relationship with exercise evolve as we move through different stages of life? In this episode, I’m joined by physician, leadership coach, and consultant Dr. Tracy Asamoah to talk about how our fitness goals often shift as we age, especially for high-achieving professionals and women physicians. Dr. Asamoah shares her personal journey with exercise, from early motivations around appearance, to a deeper focus on longevity, strength, and aging well. We also explore how identity and habits shape our relationship with exercise, why consistency matters more than intensity, and how our goals naturally evolve as life circumstances change. If you’ve ever felt your motivation shift from chasing PRs to simply wanting to stay strong and healthy for decades to come, this conversation will resonate with you. In this episode, we discuss: How our fitness motivations evolve over time The role of identity in exercise habits Consistency over perfection Exercise in midlife and beyond Fitness as a lifelong lifestyle Memorable takeaways from the episode include: Consistency is the foundation of sustainable fitness. Something is always better than nothing. Exercise goals naturally evolve as our lives and bodies change. Fitness in midlife becomes less about performance and more about longevity. If you would like to connect with Dr. Asamoah, you can find her on her website: https://www.sageelementscoaching.com and on LinkedIn: https://www.linkedin.com/in/tracy-asamoah-physician-leadership-coach/ 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. ***