Mindful Marathon Podcast

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. ***

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. ***