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.) Call or text 988, or chat via 988lifeline.org Available 24/7, free and confidential.

Physician Support Line 1-888-409-0141 A free and confidential peer support line staffed by volunteer psychiatrists for physicians and medical students.

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. ***