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Mindful Marathon Podcast: Daily Summaries Delivered
by Michelle Quirk, MD
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.
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- 4 days ago22 min
Ep 112: Cheering from the Sidelines - How to Be a Great Race Spectator, with Dr. Michelle Quirk of Mindful Marathon
Being a great race spectator is about so much more than showing up at the finish line. A few weeks ago, I traveled to Wilmington, North Carolina, to cheer on my husband, Tony, as he completed Ironman 70.3 North Carolina. Between the complicated race logistics, unpredictable weather, hours of cheering, and figuring out where to be along the course, I came away with plenty of thoughts about what makes someone a great race-day support person. Whether you're cheering for someone running their first 5k, tackling a half marathon or marathon, or taking on an Ironman event, this episode is full of practical ways to support your athlete while making the experience more enjoyable for yourself, too. In this episode, I share 6 tips for being a great race spectator: Be your athlete's second brain. Learn the race logistics, read the athlete guide, and help your athlete stay organized before race day. Have a communication plan. Talk through where you'll meet, where you'll spectate, and how you'll stay connected throughout the race. If there's an athlete tracking app, download it ahead of time. Be present, cheer, and adapt. Prepare for the weather, wear comfortable shoes, bring snacks and water, and be flexible when plans change. Be an encouraging presence. Find out what kind of encouragement your athlete appreciates, make a sign, bring your cowbell, and cheer for the other athletes, too! Take care of yourself. Bring what you need to stay comfortable, plan for breaks, and remember that you don't have to see every mile to be a great spectator. Celebrate your athlete after the finish. Have a meeting plan, consider bringing dry clothes or a snack, and give your athlete a little time to recover before asking all the race-day questions. A few things to remember: Being a great spectator doesn't mean having the perfect plan or seeing your athlete at every possible location. It's about showing up, being flexible, and reminding them that they're not doing this alone. Connect with Mindful Marathon: Sign up for my free weekly newsletter for running tips, training advice, and inspiration https://mailchi.mp/6061ab0452d7/newsletter Interested in personalized support with your running? Learn more about 1:1 coaching. Follow along on Instagram: @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. ***
- 1 weeks ago17 min
Ep 111: Packing for A Destination Race - Weather, Fuel, & A Flexible Mindset, with Dr. Michelle Quirk of Mindful Marathon
Heading out of town for your next race? Packing for a destination race or run-cation takes a little extra planning, especially when you're preparing for unfamiliar weather, making sure you have the fuel that works for you, and navigating the unexpected twists of travel. In this episode of the Mindful Marathon Podcast, Coach Michelle shares practical tips for preparing for your next race away from home, inspired by her own recent travels. In this episode, we cover: Pack for the weather, not just the race: What to consider when preparing for heat and sun, cold start lines, and rainy race conditions. Bring your own fuel and hydration: Why it's helpful to pack the gels, chews, snacks, and water bottle you're familiar with, and how to plan for race-day fueling when traveling. Pack a positive attitude: How to focus on what you can control, adapt when plans change, and remember why you signed up for the race in the first place. Keep your essentials accessible: Why your running shoes and race-day gear belong in your carry-on when possible. Think beyond race day: Remember to pack for the expo, exploring your destination, and the trip home. Do a final gear check: Give yourself time to double-check your packing list before leaving home. Michelle shares a real-life destination race packing mishap that proves even an experienced runner and traveler can forget something important! The bottom line? You don't have to prepare for every possible scenario or have everything go perfectly to enjoy a destination race. Pack what you need, bring what works for you, stay flexible, and leave room to enjoy the experience. Where are you headed for your next destination race, and what do you want to remember about the experience beyond your finish time? Keep up with Coach Michelle's adventures over 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. ***
- 2 weeks ago24 min
Ep 110: Beyond The Bell - Breast Cancer, Running, and The Journey After Treatment, with Mel Ramsey & Dr. Michelle Quirk
What happens when cancer treatment ends, but the journey to feeling like yourself again is far from over? In this episode of the Mindful Marathon Podcast, I’m joined by my friend Mel Ramsey, a breast cancer survivor and extreme endurance athlete who is speaking openly about life during and after cancer treatment. Mel was diagnosed with breast cancer just weeks before her 46th birthday. An experienced runner and endurance athlete, she remained remarkably active throughout treatment, supported by her medical team and an incredible community of fellow athletes. But after ringing the bell and completing treatment, she faced unexpected challenges, including changes in her strength and endurance, shifts in her identity, and post-treatment PTSD. Together, we talk about the realities of life after cancer treatment, the pressure of comparing yourself to who you were before, and the importance of finding support when your recovery doesn't look the way you expected. Mel also shares how movement, community, cancer support organizations, and advocacy have helped her navigate this next chapter. Her story is a powerful reminder that survivorship is a journey of its own, and that we don't have to navigate difficult seasons alone. In this episode, we discuss: Mel's journey from a non-athlete to a runner and extreme endurance athlete Her breast cancer diagnosis and experience navigating surgery, chemotherapy, and radiation How her athletic community supported her throughout treatment The unexpected physical and emotional challenges that followed treatment Navigating post-treatment PTSD and the struggle to reconnect with your athletic identity Why we need to talk more about life after cancer The role of movement, connection, and community in finding your way forward How to find support for yourself or someone you love who is navigating cancer Resources mentioned in this episode: Breast Cancer Research Foundation: Learn more about breast cancer research and support Mel's ongoing fundraising efforts. https://give.bcrf.org/melspage Cancer Support Community Greater Philadelphia: Learn about free support groups, wellness programs, and resources for people affected by cancer and their families. https://cancersupportphiladelphia.org/ Beat Breast Cancer: Move for A Purpose: A community pop-up event at FDR Park in Philadelphia on October 25, 2026 from 10 a.m. to noon, featuring an awareness walk, an optional boxing class, and guest speakers. https://www.eventbrite.com/e/beat-breast-cancer-move-for-a-purpose-tickets-2000530214725 Connect with Mel: Follow Mel on Instagram for her full cancer journey, including both the hard days and the milestones. https://www.instagram.com/melissarrrrgh/ A reminder from Mel and Michelle: Stay up to date with your recommended health screenings, and talk with your primary care clinician about what is appropriate for you. If you or someone you love is navigating cancer, remember that support is available, and you don't have to go through it alone. Thanks for listening to the Mindful Marathon Podcast. If this episode resonates with you, please share it with someone who might need to hear Mel's story. Keep up with Coach Michelle's adventures over 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. ***
- 3 weeks ago23 min
Ep 109: What Does Rest Really Mean? Lessons from the RestRx Retreat in Cape May, with Dr. Michelle Quirk
What does rest actually mean to you? Are the things you call “rest” leaving you feeling genuinely restored? In this reflective episode of the Mindful Marathon Podcast, I'm taking you inside our recent RestRx Retreat in Cape May, where a group of women physicians gathered for a weekend of movement, yoga, writing, a sound bath, meaningful conversations, and something that can be surprisingly difficult to make room for: unstructured time. The weather may have been rainy and windy, but the weekend gave us the opportunity to slow down, notice what we needed, and explore our individual relationships with rest. Rather than simply sharing a recap, I'm inviting you to experience a little piece of the retreat yourself. Grab a journal or open the Notes app on your phone, and join me for a few guided reflection questions. There will be pauses throughout the episode so you can think, write, and reconnect with yourself. In this episode, we explore: Why our relationship with rest can be more complicated than it seems What genuinely restores us and what we sometimes call rest that leaves us feeling just as depleted Why rest isn't only about finding more time on the calendar How the rhythms of giving, receiving, connection, and solitude affect our well-being How to create a personal movement and rest prescription that fits your actual life Why intentionally creating open space matters How writing a letter to your future self can help you remember what you need Reflection questions from this episode If you'd like to revisit the journaling exercise, start here: What does rest mean to me? What do I sometimes call rest that doesn't actually leave me feeling rested? If I gave myself permission to rest without needing to justify it, what might that look like? What do I want movement or rest to give me? What actually feels nourishing to me right now? When could I realistically make space for it? What would I want my future self to remember about what I need right now? You don't need to answer every question or figure everything out today. Start by noticing. Wherever you are today, I hope you can find even five minutes to notice what you need. Ready to make more space for yourself? If this episode leaves you wishing you had more than a few minutes with your notebook, I'd love to invite you to my RestRx Spring Reset, a one-day retreat created specifically for women physicians. Join me on Saturday, March 6, 2027, at Normandy Farm in Blue Bell, Pennsylvania, for a day of movement, rest, reflection, and connection with women who understand the particular demands of this life and profession. You don't have to arrive feeling rested, be good at mindfulness, or know exactly what you need. That's what the day is for. Explore the retreat and reserve your spot here: https://mindful-marathon.com/restrxreset Early-bird pricing is available through October 22, 2026. Keep up with Coach Michelle's adventures over 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. ***
- Oct 5, 202623 min
Ep 108: Yes, You Can Run with Asthma - Tips for Training Through Triggers & Cold Weather, with Dr. Gina Dapul-Hidalgo & Dr. Michelle Quirk
Can you run if you have asthma? Yes. If you've ever struggled to breathe while running, been told that running "isn't for you," or found yourself avoiding exercise because you're afraid of triggering your asthma, this episode is for you. In this episode of the Mindful Marathon Podcast, I'm joined by Dr. Gina Dapul-Hidalgo, a board-certified adult and pediatric allergist and asthma specialist, to talk about what runners with asthma need to know. This conversation is personal for both of us. Dr. Gina was diagnosed with asthma during residency after experiencing nighttime coughing and eventually went on to train for and complete a half marathon, despite being told that long-distance running might not be for her. She has since completed 5ks, 10ks, multiple half marathons, and a full marathon. We talk about: What actually happens in your airways when exercise triggers asthma symptoms The most common symptoms of asthma during running, including shortness of breath, coughing, chest tightness, and wheezing What well-controlled asthma should look like for a runner The difference between rescue medications and preventative/controller medications When frequent symptoms or frequent use of a rescue inhaler may be a reason to check in with your healthcare provider Common asthma triggers, including exercise, respiratory infections, pollen, cold air, pet dander, and air pollution Why cold, dry air can be particularly challenging for some runners Ways to modify your training around your individual asthma and allergy triggers How pollen, traffic, and air quality can affect outdoor running Why run-walk training can be a helpful way to ease into running and monitor your effort What to do if you've been told that you shouldn't run because of your asthma And perhaps most importantly, how to shift from "I can't do this" to "How can I do this?" As we head into cold and flu season, it's especially worth paying attention to your individual triggers. Respiratory infections and cold air can both contribute to asthma symptoms, so having a plan before you head out for a run can make a big difference. If you're someone who has been holding yourself back because of asthma, I hope this conversation leaves you with a little more hope. You don't necessarily have to give up the activities you love. You may just need the right plan, the right adaptations, and the right people in your corner. Important: This episode is for education and general information and is not a substitute for individualized medical advice. Talk with your own healthcare provider about your asthma management plan, medications, symptoms, and exercise goals. Connect with Dr. Gina on her website https://www.dapulallergy.com or on Instagram at https://www.instagram.com/drdapul.allergy 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 Keep up with Coach Michelle's adventures over 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. ***
- Sep 28, 202630 min
Ep 107: More than Miles - The Healing Power of Running, with Ultrarunner Maggie Grehlinger and Dr. Michelle Quirk
What can ultrarunning teach us about healing, accessibility, and listening to our bodies? In this episode of the Mindful Marathon Podcast, I’m joined by Maggie Grehlinger, an ultrarunner based in Philadelphia, school-based occupational therapist, and adaptive fitness coach. Maggie works with neurodivergent individuals and uses trauma-competent approaches in her work. She also believes deeply in the power of movement to support healing and well-being. Maggie shares how she went from being a former high-school athlete who didn't particularly enjoy running to discovering road running during the pandemic, recovering from a femoral neck stress fracture, and eventually finding her way into trail and ultrarunning. Her injury changed the way she thought about running, not simply as a sport or a way to chase PRs, but as something meaningful that could bring more to her life. We talk about: What Maggie loves about trail and ultrarunning, and why slowing down can actually be part of the appeal One of the biggest misconceptions about ultrarunning: that you have to run enormous amounts of mileage to train for an ultra How her injury and a difficult season of life changed her relationship with running What it means to use movement as a way to process emotions rather than trying to outrun them Why traditional fitness culture can make movement feel inaccessible or unwelcoming The importance of seeing people who look like you represented in endurance sports How we can make existing fitness spaces more inclusive rather than creating separate spaces that may be inaccessible because of cost The tricky distinction between challenging yourself and overriding your body's signals The importance of sleep, fueling, flexibility, and being willing to rearrange a training plan when life gets in the way One of my favorite parts of our conversation was our discussion of the tendency many high-achieving women, including women physicians, to simply push through. Maggie is refreshingly honest that listening to your body is something she is still practicing herself. We talk about recognizing fatigue sooner, creating actual rest rather than simply labeling a busy day a “rest day,” and giving yourself permission to move things around when your body or your life needs something different. And if you've ever felt like you don't quite fit the picture of what an “ultrarunner” or “athlete” is supposed to look like, I think you'll especially enjoy Maggie's perspective on representation and accessibility in endurance sports. Sometimes seeing someone who looks like you doing something you thought wasn't for you is exactly what makes it feel possible. Connect with Maggie on Instagram at https://www.instagram.com/magrehlinger where she shares her running journey, resources, and tips. Coach Michelle's Ready, Set, Run program for newer runners or runners who haven't run in awhile begins October 5th! Time is running out to join. More info here: https://mindful-marathon.com/readysetrun Keep up with Coach Michelle's adventures over 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. ***
- Sep 21, 202614 min
Ep 106: Sharing Love for the Turkey Trot - Why a Thanksgiving 5k is a Great Goal for Fall, with Dr. Michelle Quirk
What If You Ran a Turkey Trot This Year? Thanksgiving is about two months away, and if you’ve been thinking about starting or restarting running, my question for you is What if you chose a Turkey Trot as your goal this fall? You might be thinking, “Coach Michelle, I can barely run for five minutes.” And that is okay. You don’t have to be a runner today to decide that you’d like to cross the finish line of a 5k on Thanksgiving morning. In this episode, we’re talking about why I love the Turkey Trot as a beginner-friendly running goal, and how you can use the next 8 weeks to work toward one in a way that is realistic, sustainable, and actually fits your life. In this episode, I talk about: Why Turkey Trots are such a fun, family-friendly, low-pressure introduction to running and races Why a 5k is such an approachable goal for newer runners Why your goal doesn’t have to be running 3.1 miles without stopping What to do if you’re starting from the couch, from walking, or from years away from running How run/walk intervals, easy effort, rest, and gradual progression can get you moving toward a 5k Why your training needs to fit the life you’re actually living, not the imaginary life where nobody gets sick and work never runs late How to think about the Turkey Trot as a celebration and community experience rather than another performance test Plus, I have some homework for you which is to find your Turkey Trot. Pick a race, put it on your calendar, and then ask yourself, What would it feel like to cross that finish line on Thanksgiving morning? Ready to train for your Turkey Trot? If you’re thinking, “Okay Coach Michelle, I love this idea, but I have no idea how to get from where I am right now to a Turkey Trot in two months,” that’s exactly why I created Ready, Set, Run. Ready, Set, Run is an 8-week, small group program offering a kinder, gentler approach to building toward a Thanksgiving-week 5k. You do not need to arrive as a runner, run the whole time, or know how to build your own training plan. I’ll help you start where you are and gradually build toward the goal with a personalized run/walk training plan, live coaching sessions, and support and encouragement in our private Telegram group between calls. Ready, Set, Run begins October 5th and runs through November 29th. The early-bird discount is available through September 30th. If a Turkey Trot sounds like a goal you'd love to work toward this year, check out Ready, Set, Run at this link: https://mindful-marathon.com/readysetrun This Thanksgiving, instead of saying, “I should really start running someday,” you’ll get to say, “I crossed the finish line of a Turkey Trot.” Keep up with Coach Michelle's adventures over 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. ***
- Sep 14, 202615 min
Ep 105: Your Pace is Not a Grade - A Kinder Approach for Newer Runners, with Dr. Michelle Quirk of Mindful Marathon
Do I really have to run the whole time? Do you feel like you’re “not really running” if you have to slow down or take a walk break? Or maybe you’ve started running, only to find yourself huffing and puffing a few minutes in, wondering how everyone else seems to make this look so easy. If you’re a new runner, returning to running after some time away, or simply curious about getting started, this episode is for you. We’re talking all about run/walk and level of effort, two tools that can make running feel much more approachable and sustainable. In this episode, I’m breaking down five things I want every beginner runner to understand: Walking isn’t a failure. Run/walk is a legitimate way to train, and walk breaks can be a strategic tool for managing your effort. You’re probably running faster than you need to. For newer runners, a conversational effort around 2–3 out of 10 is a great place to start. Pace and effort are not the same thing. Your pace can change based on weather, hills, terrain, sleep, stress, and how you’re feeling that day. Your pace is data and not a grade. You don’t have to wait until you’re exhausted to walk. Using walk intervals proactively can help you manage your effort and finish feeling like you could do it again. The goal is to finish wanting to come back. Your beginner run doesn’t need to be your hardest run. It needs to be sustainable enough that you want to put your sneakers back on a couple of days later. Ultimately, we’re not trying to prove how much discomfort you can tolerate. We’re teaching your body that running is something it can do, and something you can actually enjoy. Ready to put this into practice? Join me for my free live workshop, Start Running & Make It Stick, on Thursday, September 17th at 7:00 PM Eastern on Zoom. We’ll go beyond the concepts in this episode and talk about the practical questions: How long should you run? How long should you walk? How often should you run? And how do you actually fit running into your week? The workshop is free, and a replay will be sent to everyone who registers. Sign up for the workshop here: https://mailchi.mp/mindful-marathon/startrunning If you’re ready for more structure and support, I’ll also be sharing more in the workshop about Ready, Set, Run, my 8-week kinder, gentler approach to building toward a Thanksgiving Turkey Trot 5k. Keep up with Coach Michelle's adventures over 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. ***
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About 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.
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