Mindful Marathon Podcast
A podcast helping runners to run their own race. In each episode, you will hear how to get started, fuel better, keep going, recover, or simply enjoy running a little bit more. Hosted by Running Coach Michelle Quirk, MD. Find out more about the program at Mindful-Marathon.com.
Listen on:
Episodes
Monday Jan 26, 2026
Monday Jan 26, 2026
Welcome to Mindfulness Moments. This will be a recurring series on the Mindful Marathon Podcast where Coach Michelle shares simple mindfulness practices you can return to whenever you desire.
In this episode, you’ll be guided through two gentle practices designed to help you reconnect with your body and settle your nervous system, whether you’re on an easy run, out for a walk, or winding down before sleep.
These practices are not about performance or fixing anything. They’re an invitation to slow down, notice, and breathe, especially during times when life feels heavy or overwhelming.
In this episode, you’ll experience:
A guided reflection you can use during a time-based run or run/walk, allowing effort and presence to lead instead of pace or distance
A guided body scan you can practice while moving slowly or lying down, helping to release tension and support rest
You can return to these practices anytime:
When your mind feels busy
When your body feels tense
When you want to move with more awareness
Or when you simply need a pause
Running and movement can be a refuge, a way to come back into your body and to protect your peace. My hope is that these Mindfulness Moments offer you a small pocket of calm you can carry into the rest of your day.
***
Coach Michelle practices a variety of mindfulness techniques with her 1 on 1 clients, and also at her retreats. To be the first to know when registration opens for the next retreat, hop on the VIP waitlist here: https://mailchi.mp/9db5f7f1130c/retreat
Learn about her coaching services: https://mindful-marathon.com
Follow her on Instagram: https://www.instagram.com/Mindful.Marathon
*** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***
Monday Jan 19, 2026
Monday Jan 19, 2026
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. ***
Monday Jan 12, 2026
Monday Jan 12, 2026
In this episode of the Mindful Marathon Podcast, I’m joined by Katy Vieira, DPT, physical therapist, run coach, and owner of Re•Move Rehab & Performance, for a practical conversation about running injury prevention and rehab, designed especially for busy women runners.
We talk about the most common complaints Katy sees in her practice, the biggest mistakes runners make when it comes to injury prevention, and simple, realistic strategies you can start using now to stay healthy and consistent with your running.
Whether you’re navigating a small niggle, coming off an injury, or simply want to run for the long term, this episode will help you better understand your body and train with more confidence.
In this episode, we cover:
The most common running injuries seen in clinic
The #1 mistake runners make when trying to prevent injury
How to tell the difference between normal training discomfort and warning signs
Simple, high-impact strength and movement habits for runners
Why the off-season is a powerful time to build resilience
When to seek help instead of “waiting it out”
You can connect with Dr. Vieira on her website: https://www.removept.com/
And on Instagram: www.instagram.com/removerehab and www.instagram.com/move.nourish.dpt
If this conversation resonates with you, Katy and I are excited to invite you to our upcoming in-person workshop: Building a Resilient Runner: Off-Season Essentials for Women Runners
This 3-hour interactive workshop will help you:
Build strength and bone health to support your running
Understand early injury warning signs
Train smarter in the off-season without burning out
Stay consistent while balancing a full life
Rediscover joy and intention in your running
More info and how to register are right here: https://mindful-marathon.com/resilientrunner
Mindful run coaching and programs: https://www.mindful-marathon.com
Follow along on Instagram: https://www.instagram.com/Mindful.Marathon
*** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***
Monday Jan 05, 2026
Monday Jan 05, 2026
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. ***
Monday Dec 29, 2025
Monday Dec 29, 2025
This week, we’re taking a heartfelt look back at 2025 and celebrating the incredible runners who made this year so meaningful. From first races to PRs, from brave comebacks to bucket-list finish lines, our Mindful Marathon athletes showed us how it's done.
In this episode, I’m sharing some of the standout moments from the year across a variety of race distances, a half Ironman, a world-major marathon, and joyful community runs, and reflecting on what these experiences reminded me about running, growth, and what’s truly possible when you show up for yourself.
This isn’t just a recap of results. It’s a celebration of life, strength, and community. Whether you ran with Mindful Marathon this year, cheered from the sidelines, or are dreaming about your next running goal, I hope this episode reminds you of the power of movement and the joy of being part of something bigger.
In This Episode, You’ll Hear:
• Highlights from an incredible year of racing and growth in our athletes• Firsts, PRs, comebacks, world-major milestones, and meaningful moments• Reflections on confidence, courage, and showing up even when life is full• Why community matters so much in running• A look ahead to what we’re dreaming about for 2026
If You’re Feeling Inspired… Let’s Work Together in 2026!
If you’re thinking, “Maybe this is my year,” I’d love to support you. In 2026, you can work with me through:• Premium 1:1 Coaching• Custom Training Plans• Strategy Sessions
Not sure what's best? Contact Coach Michelle here: https://mindful-marathon.com/contact
You can get free running tips, motivation, and mindset support by signing up for Coach Michelle's weekly Friday newsletter here: https://mailchi.mp/6061ab0452d7/newsletter
*** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***
Monday Dec 22, 2025
Monday Dec 22, 2025
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. ***
Monday Dec 15, 2025
Monday Dec 15, 2025
Most people wait until January 1st to think about fresh starts, but as runners, physicians, and busy professionals, we know that change doesn’t follow a calendar.
In this episode of the Mindful Marathon Podcast, I’m inviting you to rethink December as a powerful time for reflection, reset, and intentional goal setting. Inspired by the energy of the season (and fresh off an incredible year-end goal setting workshop), this episode is a mini goal-setting episode to help you close out 2025 feeling grounded and step into 2026 with clarity.
In this episode, we cover:
Why traditional New Year’s resolutions don’t work, especially for runners with very full lives
The data behind why resolutions fail (and what actually works instead)
A guided reflection to identify 3 running or fitness wins from 2025
Understanding why those wins happened so you can repeat what works
Examining what didn’t work this year without judgment
Two forward-focused prompts to help you decide what you want more of and less of in 2026
The power of choosing a single word for the year as an anchor for your running, training, and life
How my word for 2025 - REACH - created ripple effects across sport, medicine, and my run coaching business
This episode is a shortened version of the type of goal-setting work we did in my recent Running Resolutions workshop. If this reflection feels good and you’re craving a deeper, more strategic way to set your 2026 running goals, I’m making the workshop replay available for a limited time.
If you want to work through the full exercises in the companion workbook and head into 2026 with clarity and a plan, you can get access to it by registering here: https://mindful-marathon.com/workshop
And, I’d love to hear from you:What’s your word for 2026? Share it with me on Instagram: https://www.instagram.com/Mindful.Marathon
To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com
*** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***
Monday Dec 08, 2025
Monday Dec 08, 2025
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. ***
Monday Dec 01, 2025
Monday Dec 01, 2025
December can feel like one of the hardest months to stay consistent with your running. Between colder temperatures, darker mornings, holiday stress, and disrupted routines, so many runners feel like they’re “falling behind.”
In this episode, Coach Michelle shares three things she wants you to stop doing this month - habits and mindsets that make winter running harder than it needs to be. And, she'll give you the tools to reframe your mindset and what to start doing instead.
You’ll walk away feeling grounded, encouraged, and reminded that you are not behind. You’re simply in a different season, and you can be flexible with yourself in this season. You are allowed to slow down, shift goals, and honor your energy. You’re not losing fitness. You’re adapting to the season.
Sign up for Coach Michelle's upcoming workshop, Running Resolutions: Turning Dreams into Distance.
On December 11th, Coach Michelle will be leading a live, guided workshop, where we’ll create meaningful, realistic running goals for the new year. Perfect if you’re craving a reset, structure, or a fresh start. Register here: https://mindful-marathon.com/workshop
To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com
Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon
*** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***
Monday Nov 24, 2025
Monday Nov 24, 2025
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. ***