Mindful Marathon Podcast

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

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.

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. ***

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:

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. ***

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:

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. ***

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:

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?

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. ***

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:

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. ***

Have you ever decided you're finally going to start running, made a plan, bought the sneakers, and then life happened?

A sick kid. A late night. A long day at work. A weekend that somehow disappeared.

Then suddenly you're thinking, "I guess I'm just not consistent enough."

What if the problem isn't your motivation?

In this episode, I'm talking to newer runners, people who haven't run in a while, and anyone who is feeling a little "run curious." I'll share five things that can help you make running actually stick, especially when you have a busy, unpredictable schedule.

We'll talk about:

When I first started running in 2012, I began with just five minutes, three times a week. It didn't feel like I was doing very much, but that small beginning helped me approach running differently and eventually, it stuck.

If you've been thinking about starting or restarting running, I hope this episode reminds you that you don't have to do it perfectly. You just need a place to begin.

Join me for Start Running & Make It Stick, my free live workshop for newer and aspiring runners.

We'll talk about how to build a running routine that works for your life, how to approach run/walk intervals, how hard you should actually be running, and the mindset traps that can make running harder than it needs to be.

Thursday, September 17 at 7:00 PM Eastern , live on Zoom

You can find the details and register through this link: https://mailchi.mp/mindful-marathon/startrunning

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. ***

How often do you hear the word should in your own head?

I should go for my run.

For women physicians and other high-achieving women, the list of "shoulds" can feel endless.

In this Mindfulness Moments episode, we're exploring what happens when we replace should with could.

"Should" can sound like a rule. It can leave very little room for curiosity, compassion, or choice. But "could" creates an opening.

I could go for a run.

The goal isn't to eliminate responsibility or always choose the easiest option. It's to pause long enough to make a choice rather than automatically obeying every "should" our brains offer us.

In this episode, I'll guide you through a short mindfulness practice to help you notice your own "shoulds," soften the language, and ask, What would support me today?

In this episode:

RestRx Spring Reset

If this practice leaves you longing for more space to slow down, reconnect with yourself, and explore what you actually need, that's exactly the kind of space we're creating at my RestRx retreats.

The next RestRx retreat will be a one-day Spring Reset on March 6, 2027, at Normandy Farm in Blue Bell, PA, created specifically for women physicians.

The September RestRx retreat is sold out, but the VIP waitlist is now open for the Spring Reset. Join the waitlist to be the first to hear when registration opens. https://mailchi.mp/9db5f7f1130c/retreat 

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. ***

What happens when a career you once loved starts to feel like something you need to escape from?

In this episode, I'm joined by my colleague in medicine, Dr. Susan Daniels, a pediatrician in Bozeman, Montana, and founding president of the Montana Mindfulness Project. Dr. Daniels and I originally connected around the topic of movement as a pathway through burnout, and our conversation took us from her identity as an “awkward runner” to a much deeper discussion about burnout, joy, mindfulness, and what it means to make space for yourself again.

Dr. Daniels shares her journey of experiencing burnout during the pandemic, despite having built a medical practice she genuinely loved. She talks honestly about reaching a point where she felt she had given too much of her time and energy to work and couldn't imagine another way forward.

We talk about what changed when she began to recognize burnout for what it was, and how she started intentionally crafting a life that made room for things that brought her joy and nourishment. For Dr. Daniels, that meant getting back into the water, spending time outside, and learning that movement doesn't have to be intense or structured to be meaningful.

If you've ever felt like your career, your responsibilities, or a demanding season of life has slowly pushed everything else to the margins, this conversation is a reminder that making room for movement, fun, connection, and the things that make you feel like yourself isn't selfish, but may actually be essential.

You can connect with Dr. Daniels on Instagram: https://www.instagram.com/SueDanielsMD

And listen to her new podcast, Still Practicing, where she talks with clinicians about burnout, career crafting, joy, nourishment, and what helps sustain us in medicine. https://www.stillpracticingpod.com/ 

Keep up with Coach Michelle's adventures over on Instagram: https://www.instagram.com/Mindful.Marathon

If you'd like help with your 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. ***

What if the most important thing you can do for your running today is sleep?

As runners, we spend a lot of time thinking about training: how many miles we're running, what pace we're targeting, whether we need more strength training, and how we're going to fit it all into our already-busy lives. There's another piece of the training equation that is easy to push aside which is sleep.

In this episode of the Mindful Marathon Podcast, I'm joined by my friend and fellow physician, Dr. Funke Afolabi-Brown, a triple board-certified sleep physician and founder of Restful Sleep MD, for a conversation about sleep, recovery, and running.

We talk about why sleep is such an active process and why it's foundational to everything from muscle recovery and immune function to mood, cognition, and performance.

We also get into some of the questions I hear from runners all the time:

One of my favorite takeaways from our conversation is Dr. Funke's reminder that sleep is foundational. If you're constantly trying to train while running on an empty tank, eventually your body is going to let you know.

We also talk about moving away from the all-or-nothing mentality that can make runners feel like they have to follow their training plan perfectly, even when life, stress, or poor sleep are telling them they need something different.

If you've ever wondered whether you should get up and run or sleep for another hour, this episode is for you. Your training plan is a guide. Your body gets a vote, too.

Connect with Dr. Funke on her website: https://www.restfulsleepmd.com/

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

Keep up with Coach Michelle's adventures over 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. ***

What if August didn’t have to be the month when you suddenly “get serious” about your fall running?

Instead, what if you used this in-between season to recover, reconnect with running, and get clear on what you actually want from your next training cycle?

In this episode of the Mindful Marathon Podcast, I’m bringing an older episode back from the archives because the message feels especially relevant right now.

After a big race or training cycle, it’s completely normal to feel a little lost when the goal is behind you. You may feel unmotivated, directionless, or even tempted to immediately sign up for another race just to have something on the calendar. I experienced this myself after my first marathon, but the space between training cycles can be incredibly valuable.

In this episode, I share five ways to make the most of your running off-season, plus two bonus ideas to help you use this time for reflection, exploration, and reconnecting with the joy of running.

If you’re in an in-between season right now, take a little time to ask yourself:

What went well in my last training cycle?

What did I learn?

What do I want to experience next?

You may not have an answer to that last question yet. That’s okay. You don’t have to immediately replace one goal with another. Give yourself some space and see what emerges.

And if you’re a woman physician trying to balance running with a demanding career, family, and everything else on your plate, remember that you don’t have to make every season of running about doing more.

Sometimes the most productive thing you can do for your running is to recover, slow down, and reconnect with what you actually want.

If you’re thinking about a fall race and want support building a training plan that works with your life and not against it, I’d love to help.

I offer personalized run coaching for women physicians who want to train thoughtfully, sustainably, and with a little more intention.

Learn more about coaching at https://www.mindful-marathon.com 

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. ***