What does a half Ironman teach you about running, racing, and doing hard things? In this episode, I’m recapping my experience at the Musselman 70.3, where I teamed up for the relay and coached my husband Tony to complete the full race.

I’m sharing the highs, the rough parts (hello, ocean-like waves!), and the key takeaways that apply to any distance or challenge: trusting your training, leaning into consistency, and keeping your mindset strong when things get tough.

Even if a 70.3 isn’t on your radar, the lessons apply to any challenge you may be facing. Whether you’re chasing a new distance, a PR, or simply showing up for life, this episode will inspire you to keep going when it matters most.

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To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

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The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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Join Coach Michelle Quirk and certified personal trainer Kayla Heimerman for a practical and encouraging conversation about why strength training is essential for runners. Kayla, also a group fitness instructor and avid runner, shares her favorite tips to help you get started and stick with a strength routine.

Whether you're training for your first 5K or your next marathon, this episode will give you easy, effective strategies to build strength, prevent injury, and support your running for the long haul.

You can connect with Kayla on Instagram: https://www.instagram.com/kaylabee0418 

***

To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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In this episode, Dr. Michelle Quirk sits down with Dr. Phil Pierorazio, Professor of Urology and host of the Operate with Zen podcast, for a powerful and honest conversation about physician wellness.

They explore how physical activity and mindfulness can be transformative tools in preventing burnout, especially in high-stress careers like medicine.

Dr. Pierorazio shares candid reflections from his personal and professional experience, along with this vital reminder: “Don’t neglect your health…That is the foundation of everything else you do.”

Whether you're a physician, runner, or someone simply trying to stay well while juggling life’s demands, this episode offers a grounding perspective on why prioritizing your well-being is not optional. It is essential.

Dr. Pierorazio is Professor and Chief of Urology at Penn Presbyterian Medical Center in Philadelphia, where he is a Urologic Oncologist. https://www.pennmedicine.org/providers/phillip-pierorazio

He’s also the creator of the Operate with Zen podcast. You can listen to his podcast here: https://operatewithzen.buzzsprout.com

***

To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

Learn more about the Mindful Movement Retreat at https://www.mindful-marathon.com/capemayretreat and use discount code PODCAST100 for $100 off

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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Running in the heat doesn’t have to feel miserable or dangerous. In this episode, I’m sharing my top tips for staying safe, strong, and mindful while training through the summer heat and humidity. Whether you’re preparing for a fall race or just trying to keep your routine going, these strategies will help you feel more confident (and a lot more comfortable) out there.

You’ll learn:

Why running in the heat feels harder and how your body works to cool you down

When and what to wear to stay cool and protected

How to hydrate before, during, and after your runs (including how to estimate your sweat rate)

The signs of heat-related illness, and when it’s time to stop or seek help

What heat acclimatization actually does in your body (and why it makes your fall races feel easier!)

Why it’s okay to slow down and how to train smart by effort, not pace

Every summer mile builds mental strength. You’ve got this!

What’s one thing you’re going to try on your next run? DM me or email your questions about running in the heat. I’d love to feature them in a future episode.

And if you enjoyed this episode, I’d be so grateful if you left a quick review. It helps more runners find the show and join our mindful running community.

***

To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

Learn more about the Mindful Movement Retreat at https://www.mindful-marathon.com/capemayretreat and use discount code PODCAST100 for $100 off

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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In this episode, Dr. Michelle Quirk sits down with Dr. Tolulope Olabintan, the founder of Livingspring Family Medical Center in Mansfield, Texas. As a wife, mom, and new runner herself, Dr. Tolu knows firsthand the challenges of starting something new. She shares how she overcame her hesitations about running and now uses her personal journey to inspire her patients to embrace movement, find joy in exercise, and build healthy habits that last. Tune in to hear how Dr. Tolu integrates running and wellness into her practice, encouraging others to live long, well, and with purpose.

You can find Dr. O on her website:https://www.livingspringmedicals.com

On Youtube: https://www.youtube.com/channel/UCm9LHUGQEBdLV3x_1A_ef7w

On Instagram: http https://www.instagram.com/dr_olabintanmd 

***

To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

Learn more about the Mindful Movement Retreat at https://www.mindful-marathon.com/capemayretreat and use discount code PODCAST100 for $100 off

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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In this heartfelt and inspiring episode, Coach Michelle Quirk sits down with Aly Giampapa, one of the amazing athletes she coaches, who recently did something extraordinary: she donated a piece of her liver to a friend in need. We talk about how she made this life-changing decision, what recovery looked like, and how she navigated her return to running after such a major surgery. Aly shares the physical and emotional journey of healing, how she rediscovered joy in movement, and what it means to approach running (and life) with patience, purpose, and deep gratitude. Whether you're returning to running after a break or simply need a reminder of the strength we all carry within, this episode is one you won’t want to miss.

You can connect with Aly on Instagram: https://www.instagram.com/alygiampapa

***

To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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What’s the foundation of every good run? Your feet! In this episode, Dr. Michelle Quirk is joined by Dr. Tea Nguyen, a foot and ankle specialist who shares how to keep your feet strong, healthy, and pain-free, whether you're training for a race or just getting started with running.

Dr. Tea takes a preventive, holistic approach to foot care, with a focus on helping people stay active without pain or deformity. She offers insights into spotting potential foot issues before they become major setbacks and discusses how to care for your feet with intention, especially for runners and those managing conditions like diabetes or neuropathy.

You’ll walk away (pun intended!) with practical tips to keep your feet and your training on solid ground.

Learn more about Dr. Tea and her work at https://www.drteapodiatry.com  

And on Instagram: https://www.instagram.com/drteapodiatry

***

To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

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 powerful and heartfelt episode, Dr. Michelle Quirk sits down with licensed professional counselor Hannah de Groot, founder of Stride Counseling, for a candid conversation about eating disorders and OCD in runners. As a lifelong athlete and recovered person herself, Hannah brings both clinical expertise and lived experience to the discussion.

Together, they explore the unique challenges athletes face around food, body image, and identity, and how disordered behaviors can often go unnoticed or even be praised in sport. Hannah shares insight into the recovery process, what compassionate support can look like, and how we can shift the culture of running toward one that truly nourishes the athlete within - body and mind.

Whether you're a runner, coach, or healthcare professional, this episode offers guidance, understanding, and hope for anyone navigating these deeply personal topics.

You can connect with Hannah on her website: https://www.stridecounseling.co/ 

And on Instagram: https://www.instagram.com/stride_counseling/

***

To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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In this episode, Dr. Michelle Quirk is joined by Dr. Ngozi Ude for a practical and empowering conversation on self-care, what it really means, and how to make it a part of everyday life. Dr. Ude shares 5 effective strategies to help you set boundaries, prioritize your well-being, and surround yourself with the right support system.

Dr. Ude is a board-certified Family Medicine physician and the owner of Apple Valley Family Medicine and aesthetic practice in Martinsburg, WV.

You can connect with Dr. Ude on Instagram: https://www.instagram.com/applevalley_dr.ude

***

To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider.

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In this inspiring episode, Dr. Michelle Quirk sits down with Dr. Rino Dizon, a seasoned marathoner with 25+ races under his belt, to explore how running can become a sustainable, lifelong habit. Together, they share personal stories and insights on making room for movement through every season of life.

As both physicians and mentors to residents, Dr. Quirk and Dr. Dizon reflect on the unique challenges faced during medical training and offer mindful strategies to support physical and mental wellness, even in the busiest phases of life. Whether you're new to running or looking to rediscover your motivation, this conversation is full of encouragement and practical wisdom to help you stay grounded and keep going.

You can find Dr. Dizon on Instagram, https://www.instagram.com/rdizon1

***

To work with Coach Michelle, head to her website and click on Contact Me:  https://www.mindful-marathon.com

Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

***

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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