Mindful Marathon Podcast

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. ***

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. ***

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. ***

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. ***

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. ***

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. ***

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 purposeWhy accountability partners make winter running easierHow to dress for success so cold weather doesn’t derail youWhy having a running plan (or a coach!) boosts consistencyHow signing up for a local race can reignite your sparkWhat 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. ***

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. ***