Mindful Marathon Podcast

Many physicians bring the same traits that help them succeed in medicine into their running: discipline, commitment, and a strong sense of responsibility. Give a physician runner a training plan, and they will often follow it almost perfectly. But sometimes those strengths can become a trap. In this episode, I explore the physician perfectionism trap in running and how the drive for consistency and high performance can sometimes lead runners to ignore signs of fatigue, feel discouraged after missing a workout, or hold themselves to unrealistic expectations. Running, like medicine, requires commitment. But unlike medicine, endurance training also requires flexibility, recovery, and the ability to adapt when life inevitably gets in the way. In this episode, we talk about how to recognize perfectionist tendencies in training and how to build a more sustainable, flexible approach to running. In this episode, we discuss: Why physicians and high-achieving professionals often bring perfectionist tendencies into running Why missing a run doesn’t derail your training The importance of paying attention to signals your body may need rest or recovery How unrealistic expectations can create unnecessary stress around training Why your training plan should adapt to your schedule and not the other way around Common reminders I give my athletes about consistency, recovery, and flexibility in training Running doesn’t require perfect training weeks to make meaningful progress. Often, the strongest runners are the ones who learn to adjust their training with curiosity, flexibility, and compassion for themselves. If you are a woman physician and are interested in attending Coach Michelle's RestRx Retreat in Cape May, NJ this September, message her on Instagram or send her an email. There is only 1 ensuite room remaining at the time of this recording! If you can't make the September retreat, but want to get in on future retreats, sign up for the VIP waitlist here: https://mailchi.mp/9db5f7f1130c/retreat Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

Can busy physicians really train for a race? Between long clinic days, night shifts, weekends on call, and family responsibilities, many women physicians feel like running, or any consistent exercise, is nearly impossible to maintain. In this episode, I share my personal story of physician burnout and how running became a powerful tool for restoring balance, resilience, and space outside of medicine. I also discuss practical strategies I use with my physician athletes to help them train for races while navigating demanding and unpredictable schedules. If you’ve ever wondered whether race training is possible alongside a busy medical career, this episode is for you. In this episode, we talk about: My experience with physician burnout and how running helped me reconnect with myself outside of medicine Why traditional training plans often don’t work for physicians How time-efficient training can still build endurance and fitness The importance of flexible training plans when schedules change week to week Letting go of perfectionism and embracing a more mindful approach to running Real-life examples of how busy physicians successfully train for races Running doesn’t have to compete with your career, your family, or your well-being. With the right approach, it can become a powerful way to support all three. If you enjoyed this episode, please consider sharing it with a colleague or fellow physician who might benefit from a more flexible approach to run training. Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

Welcome to another Mindfulness Moment. These episodes feature a short practice you can return to whenever you want to feel more steady, prepared, and connected. In this episode, we’re focusing on race day visualization, a powerful tool to help you mentally and emotionally prepare for your next race. Race day often brings a mix of excitement, anticipation, and nerves. Visualization allows you to walk through the experience ahead of time, so when the moment arrives, it feels more familiar and grounded. This is not about imagining a “perfect” race. It’s about preparing your mind to respond with steadiness, confidence, and care, even when challenges arise. In this episode, you’ll be guided through: A pre-visualization writing exercise to help you imagine your race day in detail A guided visualization walking you from race morning to the finish line Sensory awareness prompts to anchor you in the moment (sights, sounds, physical sensations) Gentle strategies for navigating common race-day challenges with intention You can use this practice in the days leading up to your race, the night before, or even the morning of, as a way to center yourself. My hope is that this episode helps you feel a little more calm, a little more prepared, and a little more trusting of the work you’ve already done. If you missed the first episode featuring Mindfulness Moments, head back to episode 72 linked here: https://www.podbean.com/eas/pb-rkb53-1a2ada7 Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

Hormones are often talked about online in ways that can feel confusing or overwhelming for runners. In this episode of the Mindful Marathon Podcast, I’m joined by endocrinologist Dr. Chhaya Makhija to bring clarity to the conversation. Dr. Makhija blends traditional endocrinology with lifestyle medicine, nutrition, movement, and mindfulness to help people take control of their hormonal health and prevent chronic disease. Together, we discuss what runners actually need to understand about hormones like insulin, cortisol, and estrogen, and what is often overhyped. We also talk about the relationship between life stress and training stress, fueling for metabolic health, and how hormonal changes during midlife can influence energy, recovery, and performance. This episode is a reassuring and practical conversation designed to help runners take a long-term, whole-person approach to health. In this episode, we discuss: The hormones that matter most for runners The connection between stress, cortisol, and recovery Common hormonal myths in the running world Hormonal changes during perimenopause and midlife running Why bone health matters for runners Lifestyle habits that support long-term hormonal health When runners should consider speaking with their doctor You can connect with Dr. Makhija on her website. https://unifiedendocrinecare.com/ And on Instagram. https://www.instagram.com/chhayamakhijamd/ Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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're running the Half Marathon or Challenge during runDisney's Wine & Dine Half Marathon Weekend this fall, there’s an important deadline approaching: Proof of Time submissions are due June 1st. In this episode, I walk through what Proof of Time (POT) is, why it matters for your race experience, and how to make sure you're prepared well before the deadline. The idea for this episode came from a FaceTime conversation with my niece. At just 16 years old, she’s already thinking ahead about POT for the race this October, so I figured it was the perfect reminder for the rest of us, too. If you're unsure whether you already have a qualifying race result or wondering if you should sign up for a race soon, this episode will help you take the next step. In This Episode We Cover: • What Proof of Time means for runDisney races • Which race distances qualify for Proof of Time and the race window (1/1/24 thru 6/1/26) • Why start group placement can matter more than you think • Simple steps to check whether you already have a qualifying race • And, how to find a race if you still need one Key Tips: *First check if you already have a qualifying race result *If not, consider signing up for a race soon, so you’re not scrambling in May *A 10k counts for Half Marathon Proof of Time, so you don’t have to run another half *If you're aiming for a strong time, look for a flat course *Make sure the race is officially timed and on a USATF-certified course One helpful tool for finding races is runningintheusa.com, where you can filter by distance, location, and available dates. If you're unsure whether a race qualifies for Proof of Time or want help thinking through race strategy, feel free to reach out. I'm always happy to help runners plan ahead, so race day feels smoother and more enjoyable. Send me a DM Instagram! https://www.instagram.com/Mindful.Marathon If you have questions about your own training, reach out on my 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. ***

Many of us come to running or to life in general with a drive to prove ourselves. Whether it’s chasing a personal best, keeping up with training plans, or juggling a high-demand career, the pressure can sometimes outweigh the joy. In this episode, Dr. Sonal Kamalia shares her journey of burnout, self-discovery, and what it really means to run your own race, both on the pavement and in life. We discuss: *How to recognize when “proving yourself” is costing more than it gives. *Strategies for listening to your body, mind, and intuition instead of following external pressure. *Reconnecting with joy and creativity in both running and daily life. *Practical tips for runners who want to move intentionally and sustainably. Who this episode is for: Runners, busy professionals, and anyone feeling stuck in the cycle of overachievement or burnout. If you’ve ever wondered whether you’re running from pressure or running for yourself, this episode is for you. You can find Dr. Kamalia on her website. www.sonalkamalia.com And on Instagram. https://www.instagram.com/balance.sonalkamalia Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

Last year, I had the privilege of interviewing Qwazir James, as part of our Podcasthon episode featuring Students Run Philly Style. At the time, he was already thoughtful, driven, and deeply committed to running. This year, he came back on the podcast with something even more powerful: his story. Qwazir shares, with remarkable honesty, his experience navigating a difficult season in his life, seeking help from a psychiatrist and therapist, and learning that strength sometimes looks like asking for support. He opens up about how running became more than a sport. At just 18 years old, he speaks with a depth of wisdom that will stop you in your tracks. This conversation is about: The courage it takes to ask for help The role of therapy and psychiatric care in mental wellness How movement, especially running, can support mental health Why sharing our stories matters And how young leaders are stepping up to make a difference As part of his senior project at Science Leadership Academy, Qwazir is serving as race director for the SLA Road to Glory 5k on Saturday, May 9th in Philadelphia. The race is free to register, with the hope that participants will donate on race day to support a mental health cause that Qwazir will announce soon. If this episode moves you, consider showing up by running, walking, donating, or sharing. Register or learn more here: https://runsignup.com/Race/PA/Philadelphia/SLAAnyWay5k Shoutout to the Students Run Philly Style, and all they do to help young runners in our fabulous city. To learn more about them and the amazing work they do, including how to become a charity runner, be sure to check out their website: https://www.studentsrunphilly.org Most importantly, if you are struggling right now, you are not alone. If this episode brings up anything for you, please know that support is available: 988 Suicide & Crisis Lifeline (U.S.) Call or text 988, or chat via 988lifeline.org Available 24/7, free and confidential. Physician Support Line 1-888-409-0141 A free and confidential peer support line staffed by volunteer psychiatrists for physicians and medical students. Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

Many runners focus on mileage, but what about durability? In this episode of the Mindful Marathon Podcast, I’m joined by Dr. Esra Shermadou, board-certified family and obesity medicine physician and founder of Sakinah Health. She helps active adults build resilient, long-lasting bodies through evidence-based strength training, and she makes a compelling case for why runners should lift heavy. We discuss: *Why heavy lifting improves running economy and injury resilience *The 5 foundational strength exercises every runner should consider *How beginners can start safely and progress with confidence *How experienced lifters can train smarter alongside their running *Why strength training supports longevity and not just performance Strength training isn’t about getting bulky or chasing aesthetics. It’s about building a body that can handle the miles right now and for decades to come. If you’ve been unsure about lifting heavy, this episode will give you clarity and a practical place to start. You can find Dr. Esra on her website. https://www.SakinahHealth.com And on Instagram. https://www.instagram.com/dresra_shermadou_do & https://www.instagram.com/dresrasgottheiron Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon 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. ***

AI-powered running apps and training plans are everywhere right now. With just a few clicks, you can enter your race goal, availability, and recent paces, and instantly get a training plan. It’s fast, inexpensive, and tempting. But in this solo episode, Coach Michelle shares why writing a training plan is actually the easiest part of her job, and why AI, no matter how advanced, can’t replace the human side of run coaching. In this episode, we explore: What AI-based training plans can and cannot do Why real coaching happens between the workouts, not just on the spreadsheet How life stress, illness, poor sleep, and emotional load affect training and why those signals are easy to miss with AI The injury and burnout risks of aggressive, context-blind progression Why accountability, empathy, and real-time feedback matter more than ever What a coach actually does beyond writing a plan This episode is about understanding the limits of algorithms and the irreplaceable value of human connection, judgment, and support in long-term, sustainable running. Reflection question for listeners: What’s the ONE thing a coach has done for you that AI never could? Let Coach Michelle know by sending her a DM on Instagram. https://www.instagram.com/Mindful.Marathon If you'd like to order custom Mindful Marathon gear, be sure to place your order before 2/15/26 at this link. https://www.varlocustom.com/MM26 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. ***