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. ***

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:

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.)

Physician Support Line

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. ***

Do You Really Need a 20-Mile Long Run to Train for a Marathon?

For decades, marathon training advice has centered around one idea: you must run 20 miles before race day.

In this episode of the Mindful Marathon Podcast, we take a closer look at where the 20-mile long run came from, who it was designed for, and how to determine if you need to be running a 20-miler in training.

You’ll learn how marathon fitness is built through consistent, cumulative training, and how a mindful, time-based approach can help you train smarter, reduce injury risk, and arrive at the start line confident and healthy.

The historical origins of the 20-mile long run and why it stuck

Why time on feet matters more than distance for long runs

How to train for 26.2 miles without ever running 20 in one go

How to build mental confidence without chasing a “20-mile badge”

When a 20-miler makes sense for your training, and when it doesn’t

If you’ve ever felt anxious, behind, or “not marathon ready” because you didn’t hit 20 miles in training, this episode is for you.

You don’t need to prove anything in training. You’re allowed to train in a way that supports your body and your life.

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 

Follow Coach Michelle 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. ***

Welcome to Mindfulness Moments. This will be a recurring series  on the Mindful Marathon Podcast where Coach Michelle shares simple mindfulness practices you can return to whenever you desire.

In this episode, you’ll be guided through two gentle practices designed to help you reconnect with your body and settle your nervous system, whether you’re on an easy run, out for a walk, or winding down before sleep.

These practices are not about performance or fixing anything. They’re an invitation to slow down, notice, and breathe, especially during times when life feels heavy or overwhelming.

In this episode, you’ll experience:

A guided reflection you can use during a time-based run or run/walk, allowing effort and presence to lead instead of pace or distance

A guided body scan you can practice while moving slowly or lying down, helping to release tension and support rest

You can return to these practices anytime:

When your mind feels busy

When your body feels tense

When you want to move with more awareness

Or when you simply need a pause

Running and movement can be a refuge, a way to come back into your body and to protect your peace. My hope is that these Mindfulness Moments offer you a small pocket of calm you can carry into the rest of your day.

***

Coach Michelle practices a variety of mindfulness techniques with her 1 on 1 clients, and also at her retreats. To be the first to know when registration opens for the next retreat, hop on the VIP waitlist here: https://mailchi.mp/9db5f7f1130c/retreat 

Learn about her coaching services: https://mindful-marathon.com 

Follow her 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 running didn’t come with a scorecard?

In this episode of the Mindful Marathon Podcast, physician and run coach Michelle Quirk explores running by time instead of distance and why this approach can be especially helpful for women physicians and busy professional women who are used to tracking, measuring, and grading themselves.

Running by time can reduce comparison, support beginners, and help experienced runners reconnect with effort, intuition, and presence, without abandoning progress. This episode invites you to step out of evaluation mode and let training become a relationship with your body, not an exam.

In this episode:

What it means to run by time instead of miles

Why high-achieving women often turn running into another place to self-evaluate

How time-based running supports beginner runners

Why experienced runners benefit from stepping away from constant metrics

How effort-based running improves sustainability and enjoyment

Simple ways to include time-based runs in your training

Beginner runners feeling discouraged by pace or distance

Experienced runners feeling burned out by data and metrics

Women physicians and professionals seeking a more mindful approach to running

Sign up for upcoming in-person workshop, Building a Resilient Runner - Off-Season Essentials for Women Runners: https://mindful-marathon.com/resilientrunner

Mindful run coaching and programs: https://www.mindful-marathon.com 

Follow along 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. ***

In this episode of the Mindful Marathon Podcast, I’m joined by Katy Vieira, DPT, physical therapist, run coach, and owner of Re•Move Rehab & Performance, for a practical conversation about running injury prevention and rehab, designed especially for busy women runners.

We talk about the most common complaints Katy sees in her practice, the biggest mistakes runners make when it comes to injury prevention, and simple, realistic strategies you can start using now to stay healthy and consistent with your running.

Whether you’re navigating a small niggle, coming off an injury, or simply want to run for the long term, this episode will help you better understand your body and train with more confidence.

In this episode, we cover:

The most common running injuries seen in clinic

The #1 mistake runners make when trying to prevent injury

How to tell the difference between normal training discomfort and warning signs

Simple, high-impact strength and movement habits for runners

Why the off-season is a powerful time to build resilience

When to seek help instead of “waiting it out”

You can connect with Dr. Vieira on her website: https://www.removept.com/

And on Instagram: www.instagram.com/removerehab and www.instagram.com/move.nourish.dpt

If this conversation resonates with you, Katy and I are excited to invite you to our upcoming in-person workshop: Building a Resilient Runner: Off-Season Essentials for Women Runners

This 3-hour interactive workshop will help you:

Build strength and bone health to support your running

Understand early injury warning signs

Train smarter in the off-season without burning out

Stay consistent while balancing a full life

Rediscover joy and intention in your running

More info and how to register are right here: https://mindful-marathon.com/resilientrunner 

Mindful run coaching and programs: https://www.mindful-marathon.com 

Follow along 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. ***

Asthma is common among runners, yet it’s often misunderstood, minimized, or feared. In this episode of the Mindful Marathon Podcast, I’m joined by board-certified allergist Dr. Gina Dapul-Hidalgo to break down what asthma really means for runners and how athletes can train safely, confidently, and successfully.

We discuss the physiology of asthma and exercise-induced bronchoconstriction, common symptoms runners often normalize, and what “well-controlled asthma” actually looks like in real life. Dr. Gina shares practical guidance on training adaptations, inhaler use, identifying red flags, and why an individualized asthma action plan is essential for active runners.

We also explore the mental and emotional side of asthma: fear, trust, and how past flare-ups can shape an athlete’s relationship with their body. This is a reassuring, empowering conversation for runners with asthma, and the coaches, clinicians, and supporters who care for them.

Dr. Dapul-Hidalgo, affectionately known as Dr. Gina is a board-certified adult and pediatric allergist and the founder and CEO of the Family Center for Allergy and Asthma in the Washington, DC metropolitan area. She is passionate about providing compassionate, personalized care that helps patients breathe better and live their best life.

Asthma may change how you run, but it does not mean you can’t be a runner.

You can connect with Dr. Gina on her website: https://www.dapulallergy.com/ and on Instagram: http://www.instagram.com/drdapul.allergy 

Stay up to date with Coach Michelle's adventures by following Mindful Marathon on Instagram: https://www.instagram.com/Mindful.Marathon

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

*** 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. ***