On this week’s episode of the Mindful Marathon Podcast, I’m recapping my weekend at runDisney’s Springtime Surprise Weekend 2026.

In this episode, I share my best takeaways from the weekend including why an adults-only run-cation with running friends can feel so restorative, why we chose to skip the parks entirely this trip, how I approached race strategy differently for the 10k vs the 10-Miler, the mindset shift that finally allowed me to stop for character photos during a Disney race for the first time ever in ten years of running Disney, and why letting go of pace and productivity actually made the experience more meaningful and fun.

Plus, we look ahead to runDisney's Wine & Dine Weekend this October. We discuss the upcoming Proof of Time deadline, why proof of time matters for corrals and race strategy, and upcoming Wine & Dine specific, Mindful Marathon training plans that are coming soon.

Links to older episodes mentioned in this episode: 

Episode 41: Running After Organ Donation - A Story of Courage & Comeback with Aly Giampapa

Episode 78: Planning Ahead for runDisney's Wine & Dine Race Weekend - A Quick Proof of Time Guide

Whether you’re training for your next race, planning a runDisney weekend, or trying to untangle productivity from your running experience, I hope this episode reminds you that a PR in fun is so important!

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. ***

In this episode, I sit down with fellow run coach Gerald Collins, founder of Run Rev Coaching and host of Stronger Than the Struggle, a podcast which explores the intersection of running, grief, and mental health.

Gerald shares his deeply personal story of losing his mother and how that loss led him to running as a path back to purpose, connection, and healing.

Together, we talk about how grief shows up in our lives and our running, and why movement can be a powerful tool for processing difficult emotions.

This conversation is a reminder that grief is not linear, healing doesn’t follow a timeline, and that sometimes, showing up for even a few minutes is enough.

What we talk about:

A few key takeaways:

Connect with Gerald on his website: https://www.runrevcoaching.com

Follow him on Instagram: https://www.instagram.com/runrevcoach_gerald

And have a listen to his podcast: Stronger Than the Struggle

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. ***

How should our relationship with exercise evolve as we move through different stages of life?

In this episode, I’m joined by physician, leadership coach, and consultant Dr. Tracy Asamoah to talk about how our fitness goals often shift as we age, especially for high-achieving professionals and women physicians.

Dr. Asamoah shares her personal journey with exercise, from early motivations around appearance, to a deeper focus on longevity, strength, and aging well. We also explore how identity and habits shape our relationship with exercise, why consistency matters more than intensity, and how our goals naturally evolve as life circumstances change.

If you’ve ever felt your motivation shift from chasing PRs to simply wanting to stay strong and healthy for decades to come, this conversation will resonate with you.

In this episode, we discuss:

Memorable takeaways from the episode include:

If you would like to connect with Dr. Asamoah, you can find her on her website: https://www.sageelementscoaching.com and on LinkedIn: https://www.linkedin.com/in/tracy-asamoah-physician-leadership-coach/

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. ***

Residency is one of the busiest and most demanding seasons in a physician’s career. Long hours, unpredictable schedules, and emotional intensity can make it feel nearly impossible to maintain healthy habits, let alone train for a marathon.

In this episode of the Mindful Marathon Podcast, I’m joined by pediatric resident Dr. Lily Stafford, who decided to take on the challenge of training for the Philadelphia Marathon during her second year of residency.

Despite an ever-changing clinical schedule, Lily found a way to balance marathon training with the realities of residency. By focusing on flexibility instead of perfection, she was able to stay consistent with her training, and even run a personal record on race day.

We talk about what it really looks like to train for a marathon while working long hospital hours, the mindset shifts that helped her stay on track, and the lessons she learned along the way.

If you’re a busy physician, or anyone balancing a demanding career with running, this episode is a reminder that your training plan should support your life, not compete with it. 

In this episode, we talk about:

If you would like to connect with Lily, you can find her on Instagram: https://www.instagram.com/drlilystafford 

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 the miles in their training plan but overlook the nutrition that supports those miles.

In this episode of the Mindful Marathon Podcast, I’m joined by registered dietitian nutritionist May Tran, founder of All Year Nutrition. We talk about one of the most common challenges busy professionals face which is inconsistent fueling. When work schedules are unpredictable and life is full, it’s easy to unintentionally underfuel your training.

May shares practical strategies to help runners shift their mindset around food, from eating around their workouts to fueling their bodies to support performance, recovery, and overall health.

We also talk about how runners can build a more balanced and neutral relationship with food, and why consistency is the key.

Whether you’re training for your first race or balancing miles with a demanding career, this episode will give you simple, realistic ways to support your running through better fueling.

In this episode, we discuss:

If you would like to connect with May, you can find her on Instagram: https://www.instagram.com/Allyearnutrition

Check out her website: https://allyearnutrition.com/

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 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:

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:

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.

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.

• What Proof of Time means for runDisney races

*First check if you already have a qualifying race result

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. ***