Mindful Marathon Podcast

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. ***

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. ***

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. ***

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. ***