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. ***

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

• 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

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. ***

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

*** 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. ***

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.

• 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 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. ***

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. ***

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.

• 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. ***

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 purpose Why accountability partners make winter running easier How to dress for success so cold weather doesn’t derail you Why having a running plan (or a coach!) boosts consistency How signing up for a local race can reignite your spark What 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. ***