Mindful Marathon Podcast

In this episode, Dr. Michelle Quirk is joined by Dr. Ngozi Ude for a practical and empowering conversation on self-care, what it really means, and how to make it a part of everyday life. Dr. Ude shares 5 effective strategies to help you set boundaries, prioritize your well-being, and surround yourself with the right support system.
Dr. Ude is a board-certified Family Medicine physician and the owner of Apple Valley Family Medicine and aesthetic practice in Martinsburg, WV.
You can connect with Dr. Ude on Instagram: https://www.instagram.com/applevalley_dr.ude
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To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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In this inspiring episode, Dr. Michelle Quirk sits down with Dr. Rino Dizon, a seasoned marathoner with 25+ races under his belt, to explore how running can become a sustainable, lifelong habit. Together, they share personal stories and insights on making room for movement through every season of life.
As both physicians and mentors to residents, Dr. Quirk and Dr. Dizon reflect on the unique challenges faced during medical training and offer mindful strategies to support physical and mental wellness, even in the busiest phases of life. Whether you're new to running or looking to rediscover your motivation, this conversation is full of encouragement and practical wisdom to help you stay grounded and keep going.
You can find Dr. Dizon on Instagram, https://www.instagram.com/rdizon1
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To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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What is it about running that lifts our mood and clears our minds? In this episode, Dr. Michelle Quirk is joined by sports psychiatrist Dr. Sarah Pospos for an uplifting and insightful conversation on how running and aerobic exercise support our mental well-being.
Together, they explore how running helps build confidence, fosters a sense of mastery, and strengthens social connection. Dr. Pospos also shares expert insights on how movement impacts our brain chemistry, and offers practical strategies for navigating common mental health challenges like injury setbacks, anxiety, and burnout.
Whether you're training for a race or lacing up for the first time in a while, this episode is full of wisdom to help you approach running not just as a physical pursuit, but as a powerful tool for emotional resilience.
Dr. Pospos is a sports psychiatrist, former student-athlete, and mom of two who helps athletes at all levels with performance anxiety, insomnia, depression, overtraining, and more. Her holistic approach integrates movement, sleep, nutrition, stress management, and lifestyle balance, both on and off the track.
You can connect with Dr. Pospos on her website https://www.lifestyletelepsychiatry.com
And on Instagram: https://www.instagram.com/lifestyletelepsychiatry
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To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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Planning to run a half or full marathon this fall? Now is the time to start laying the foundation. In this episode, we explore what base training really means, why it matters, and how to approach it mindfully, so you can build endurance, stay injury-free, and train with purpose.
I also share key fall race dates like the Berlin, Chicago, & NYC Marathons, Philly's Half & Full Marathon weekend, and Disney's Wine & Dine Weekend.  Plus, we discuss how to reverse-engineer your training plan from race day.
Whether you’re running your first or aiming for a personal best, this episode will help you begin your journey with clarity and confidence.
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Grab the free workshop here: https://mailchi.mp/8266a9ac269d/halfmarathon
Book a strategy session with Coach Michelle here:  https://mindful-marathon.com/coachingservices 
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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What does it really mean to “move beyond busy”? And how does that mindset shift impact our running? This week, Dr. Michelle Quirk welcomes Dr. Robyn Alley-Hay, a retired Ob/Gyn, Physician Development Coach, and author of Meditations for Women Physicians (and Others) Who Do Too Much. Together, they explore how to reclaim your time, attention, and energy - on the run and in your daily life.
Dr. Alley-Hay shares tools for managing overwhelm, cultivating clarity, and embracing mindfulness, all of which can support runners in training and racing. Don’t miss her powerful book excerpt and the wisdom she offers for navigating burnout, career transitions, and personal growth with purpose and grace.
You can find Dr. Alley-Hay on her website https://www.dralley-hay.com
And on Instagram, https://www.instagram.com/dralleyhay.coach
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To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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Feeling a little lost in your running off-season? You're not alone! In this episode, I’m sharing 5 ways to keep running fun, intentional, and joyful.
From family fun runs and destination races to creative goal setting and mindful movement, these off-season tips will help you stay connected to your running routine without the pressure of a full training block.
Whether you’re prepping for a fall race or wanting to stay active through the summer, there’s something in here for you. Let’s make this off-season one of growth, reflection, and fun!
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To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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Can you really fuel your running with plants alone? And what’s the deal with protein and carbs when you’re logging miles?
In this episode, I’m joined by Dr. Kavita Patel, an Internal Medicine physician with a certification in culinary medicine, and founder of CulVita Consulting. Dr. Patel specializes in helping people prevent and manage diet-related diseases through a "food as medicine" approach — and she's also passionate about supporting active lifestyles through plant-forward eating.
Together, we explore:
*What it means to be a plant-forward runner*How to meet your protein needs with plant-based foods*The truth about carbs and why runners need them
Whether you're curious about eating more plants, already plant-based, or simply want to fuel your runs with better nutrition, this conversation is full of actionable tips and myth-busting wisdom.
Connect with Dr. Kavita Patel:Website: www.culvitaconsulting.comInstagram: @culvitaconsulting
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Dr. Quirk offers 1:1 run coaching and group coaching programs. To work with her, head to her website https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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In this special solo episode, I’m sharing a recap of my RunDisney Springtime Surprise race weekend, and it’s more than just a play-by-play! I’m reflecting on three things that went really well, lessons I’m taking with me into future races, and a few of the magical moments that reminded me why I love this sport and coaching so very much. Whether you’re thinking about a Disney race or just want some gentle inspiration for your own training, I hope this episode feels like a warm conversation with a running buddy. 
Plus, I share a free resource to support your next race - my Half Marathon Success workshop, available for download now.
Grab the free workshop here: https://mailchi.mp/8266a9ac269d/halfmarathon
If you have a destination race coming up, check out my blog post on what to pack & how to prepare for a smooth race weekend here: https://mindful-marathon.com/blog/destinationrace
And, please leave a review to support the show if you haven't yet, and thank you for being here!
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Dr. Quirk offers 1:1 run coaching and group coaching programs. To work with her, go to her website and click on "Work with Me" https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
***
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.
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Join Coach Michelle Quirk as she sits down with her dear friend and fellow pediatrician, Dr. Rose Marie Thomas, for an inspiring conversation about bringing joy to family fitness. Originally recorded in 2021, this episode is filled with simple, practical tips to help families incorporate more movement into their daily lives.
Dr. Rose Marie, the original founder and CEO of Frontier Kids Care in Trinidad and Tobago, shares her wisdom on making exercise fun, building healthy habits, and creating a lifelong love of movement - lessons that are just as valuable today.
Sadly, about a year after this episode first aired, Dr. Rose Marie passed away. This episode is republished in loving memory of her warmth, laughter, and passion, which touched so many lives.
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Download Coach Michelle's free Couch to Confidence Training Plan to get started with a regular walking or running routine! https://mailchi.mp/73b2ee296291/walkplan 
Dr. Quirk offers 1:1 run coaching and group coaching programs. To work with her, go to her website and click on "Work with Me" https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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With warmer weather here, let’s talk about keeping our skin healthy on the run! In this episode, Dr. Michelle Quirk chats with Dr. Stephanie Campbell, a board-certified dermatologist and fellow runner, about the most common skin concerns in runners and how to protect yourself year-round.
You'll learn:✅ The best sunscreen ingredients & SPF level for runners✅ How to reapply sunscreen on the go✅ The best hats & visors for sun protection✅ Tips for protecting your skin from wind, rain, and more!
Hit play and run smarter in the sun.
You can find Dr. Campbell on her website https://www.campbellderm.com
And on Instagram: https://www.instagram.com/@campbelldermdoc
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Dr. Quirk offers 1:1 run coaching and group coaching programs. To work with her, go to her website and click on "Work with Me" https://www.mindful-marathon.com
Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​
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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.
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