Mindful Marathon Podcast

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 featuring a guided Body Scan. 

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. ***

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. ***