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.
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Ep 104: How to Make Running Stick When Life Gets in the Way, with Dr. Michelle Quirk of Mindful Marathon
Episode 104
Monday, September 7, 2026 • Duration 17:58
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
*** 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. ***
Ep 103: From Should to Could - An Episode in the Mindfulness Moments Series, with Dr. Michelle Quirk
Episode 103
Monday, August 31, 2026 • Duration 16:20
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.
Ep 102: Movement as a Path Through Burnout - Finding Your Way Back to Yourself, with Dr. Sue Daniels and Dr. Michelle Quirk
Episode 102
Monday, August 24, 2026 • Duration 28:10
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
Ep 101: Sleep is Part of Your Training, Why Runners Need More Recovery, with Dr. Funke Afolabi-Brown & Dr. Michelle Quirk
Episode 101
Monday, August 17, 2026 • Duration 25:25
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.
Ep 100: The August Running Reset - Recover, Reconnect, and Get Ready for What’s Next, with Dr. Michelle Quirk of Mindful Marathon
Episode 100
Monday, August 10, 2026 • Duration 15:26
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:
Ready for your next training cycle?
Ep 99: The Treadmill Isn't the Problem. Perfectionism Is. Why Waiting for Perfect Running Conditions Is Holding You Back, with Dr. Michelle Quirk of Mindful Marathon
Episode 99
Monday, August 3, 2026 • Duration 18:28
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.
Ep 98: Chasing Big Goals Without Burning Out - How One Mom Trained for a 230-mile Appalachian Trail Record, with Kathrine Bright & Dr. Michelle Quirk
Episode 98
Monday, July 27, 2026 • Duration 31:12
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
Ep 97: Should you race a runDisney race? What to Consider before Chasing a Fast Time at Disney, with Dr. Michelle Quirk of Mindful Marathon
Episode 97
Monday, July 20, 2026 • Duration 20:46
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.
In case you missed it, Episode 78 is all about submitting Proof of Time for runDisney races.
Ep 96: Ask a Run Coach - 5 Questions I Get Asked Most Often, with Dr. Michelle Quirk of Mindful Marathon
Episode 96
Monday, July 13, 2026 • Duration 20:58
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:
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. ***
Ep 95: Running Smart in the Sun - Protecting Your Skin for the Long Run, with Dr. Stephanie Campbell & Dr. Michelle Quirk
Episode 95
Monday, July 6, 2026 • Duration 17:55
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.
Discover shows related to Mindful Marathon Podcast, based on actual content similarities. Explore podcasts with similar topics, themes, and formats, backed by real data.
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
*** 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. ***
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
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. ***
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 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.
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.
*** 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. ***
*** 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. ***
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. ***
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.
*** 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. ***
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. ***
