• Ep 43: Hot Tips for Running Safely this Summer - Training Smart in the Heat
    Jul 7 2025

    Running in the heat doesn’t have to feel miserable or dangerous. In this episode, I’m sharing my top tips for staying safe, strong, and mindful while training through the summer heat and humidity. Whether you’re preparing for a fall race or just trying to keep your routine going, these strategies will help you feel more confident (and a lot more comfortable) out there.

    You’ll learn:

    • Why running in the heat feels harder and how your body works to cool you down

    • When and what to wear to stay cool and protected

    • How to hydrate before, during, and after your runs (including how to estimate your sweat rate)

    • The signs of heat-related illness, and when it’s time to stop or seek help

    • What heat acclimatization actually does in your body (and why it makes your fall races feel easier!)

    • Why it’s okay to slow down and how to train smart by effort, not pace

    Every summer mile builds mental strength. You’ve got this!

    What’s one thing you’re going to try on your next run? DM me or email your questions about running in the heat. I’d love to feature them in a future episode.

    And if you enjoyed this episode, I’d be so grateful if you left a quick review. It helps more runners find the show and join our mindful running community.

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Learn more about the Mindful Movement Retreat at https://www.mindful-marathon.com/capemayretreat and use discount code PODCAST100 for $100 off

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    19 mins
  • Ep 42: Prescribing Movement - Leading by Example, with Dr. Tolu Olabintan
    Jun 30 2025

    In this episode, Dr. Michelle Quirk sits down with Dr. Tolulope Olabintan, the founder of Livingspring Family Medical Center in Mansfield, Texas. As a wife, mom, and new runner herself, Dr. Tolu knows firsthand the challenges of starting something new. She shares how she overcame her hesitations about running and now uses her personal journey to inspire her patients to embrace movement, find joy in exercise, and build healthy habits that last. Tune in to hear how Dr. Tolu integrates running and wellness into her practice, encouraging others to live long, well, and with purpose.

    You can find Dr. O on her website:https://www.livingspringmedicals.com

    On Youtube: https://www.youtube.com/channel/UCm9LHUGQEBdLV3x_1A_ef7w

    On Instagram: http https://www.instagram.com/dr_olabintanmd

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Learn more about the Mindful Movement Retreat at https://www.mindful-marathon.com/capemayretreat and use discount code PODCAST100 for $100 off

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    18 mins
  • Ep 41: Running After Organ Donation - A Story of Courage & Comeback, with Aly Giampapa
    Jun 23 2025

    In this heartfelt and inspiring episode, Coach Michelle Quirk sits down with Aly Giampapa, one of the amazing athletes she coaches, who recently did something extraordinary: she donated a piece of her liver to a friend in need. We talk about how she made this life-changing decision, what recovery looked like, and how she navigated her return to running after such a major surgery. Aly shares the physical and emotional journey of healing, how she rediscovered joy in movement, and what it means to approach running (and life) with patience, purpose, and deep gratitude. Whether you're returning to running after a break or simply need a reminder of the strength we all carry within, this episode is one you won’t want to miss.

    You can connect with Aly on Instagram: https://www.instagram.com/alygiampapa

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    34 mins
  • Ep 40: Happy Feet, Healthy Strides - Foot Health for Runners, with Dr. Tea Nguyen
    Jun 16 2025

    What’s the foundation of every good run? Your feet! In this episode, Dr. Michelle Quirk is joined by Dr. Tea Nguyen, a foot and ankle specialist who shares how to keep your feet strong, healthy, and pain-free, whether you're training for a race or just getting started with running.

    Dr. Tea takes a preventive, holistic approach to foot care, with a focus on helping people stay active without pain or deformity. She offers insights into spotting potential foot issues before they become major setbacks and discusses how to care for your feet with intention, especially for runners and those managing conditions like diabetes or neuropathy.

    You’ll walk away (pun intended!) with practical tips to keep your feet and your training on solid ground.

    Learn more about Dr. Tea and her work at https://www.drteapodiatry.com

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

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    21 mins
  • Ep 39: Nourishing the Athlete Within - A candid conversation on Eating Disorders in Runners, with Hannah de Groot
    Jun 9 2025

    In this powerful and heartfelt episode, Dr. Michelle Quirk sits down with licensed professional counselor Hannah de Groot, founder of Stride Counseling, for a candid conversation about eating disorders and OCD in runners. As a lifelong athlete and recovered person herself, Hannah brings both clinical expertise and lived experience to the discussion.

    Together, they explore the unique challenges athletes face around food, body image, and identity, and how disordered behaviors can often go unnoticed or even be praised in sport. Hannah shares insight into the recovery process, what compassionate support can look like, and how we can shift the culture of running toward one that truly nourishes the athlete within - body and mind.

    Whether you're a runner, coach, or healthcare professional, this episode offers guidance, understanding, and hope for anyone navigating these deeply personal topics.

    You can connect with Hannah on her website: https://www.stridecounseling.co/

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

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    25 mins
  • Ep 38: Reclaiming Your Energy - 5 Self-Care Habits that Actually Work, with Dr. Ngozi Ude
    Jun 2 2025

    In this episode, Dr. Michelle Quirk is joined by Dr. Ngozi Ude for a practical and empowering conversation on self-care, what it really means, and how to make it a part of everyday life. Dr. Ude shares 5 effective strategies to help you set boundaries, prioritize your well-being, and surround yourself with the right support system.

    Dr. Ude is a board-certified Family Medicine physician and the owner of Apple Valley Family Medicine and aesthetic practice in Martinsburg, WV.

    You can connect with Dr. Ude on Instagram: https://www.instagram.com/applevalley_dr.ude

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    20 mins
  • Ep 37: Running Through Life - Lessons on Endurance, Wellness, & Balance, with Dr. Rino Dizon
    May 26 2025

    In this inspiring episode, Dr. Michelle Quirk sits down with Dr. Rino Dizon, a seasoned marathoner with 25+ races under his belt, to explore how running can become a sustainable, lifelong habit. Together, they share personal stories and insights on making room for movement through every season of life.

    As both physicians and mentors to residents, Dr. Quirk and Dr. Dizon reflect on the unique challenges faced during medical training and offer mindful strategies to support physical and mental wellness, even in the busiest phases of life. Whether you're new to running or looking to rediscover your motivation, this conversation is full of encouragement and practical wisdom to help you stay grounded and keep going.

    You can find Dr. Dizon on Instagram, https://www.instagram.com/rdizon1

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    20 mins
  • Ep 36: The Runner’s Mind - Mental Health Benefits of Movement, with Dr. Sarah Pospos
    May 19 2025

    What is it about running that lifts our mood and clears our minds? In this episode, Dr. Michelle Quirk is joined by sports psychiatrist Dr. Sarah Pospos for an uplifting and insightful conversation on how running and aerobic exercise support our mental well-being.

    Together, they explore how running helps build confidence, fosters a sense of mastery, and strengthens social connection. Dr. Pospos also shares expert insights on how movement impacts our brain chemistry, and offers practical strategies for navigating common mental health challenges like injury setbacks, anxiety, and burnout.

    Whether you're training for a race or lacing up for the first time in a while, this episode is full of wisdom to help you approach running not just as a physical pursuit, but as a powerful tool for emotional resilience.

    Dr. Pospos is a sports psychiatrist, former student-athlete, and mom of two who helps athletes at all levels with performance anxiety, insomnia, depression, overtraining, and more. Her holistic approach integrates movement, sleep, nutrition, stress management, and lifestyle balance, both on and off the track.

    You can connect with Dr. Pospos on her website https://www.lifestyletelepsychiatry.com

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

    ***

    To work with Coach Michelle, head to her website and click on Contact Me: https://www.mindful-marathon.com

    Follow Mindful Marathon on Social Media: https://www.instagram.com/Mindful.Marathon https://www.facebook.com/MindfulMarathon​

    ***

    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.

    ***

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    22 mins