From Walk to Marathon: How Anyone Can Start Running & Build a Lifelong Exercise Habit

In this episode, Dr. Chhaya Makhija welcomes Physician and Marathon Coach Dr. Michelle Quirk, who shares how running became her anchor during a season of burnout, grief, and life transitions. Starting with a simple jog around the block, she gradually built endurance, confidence, and eventually a coaching practice helping beginners and experienced runners nationwide.The conversation dives into realistic movement strategies for busy adults, the science-backed benefits of running, and the powerful mindset shift that “something is better than nothing.” Dr. Quirk also explains how coaching provides accountability, lifestyle support, and sustainable habit formation — making fitness a lifelong practice rather than a short-term resolutionIf this episode reminded you that movement doesn’t have to be perfect to be powerful, start small today. Take a five-minute walk, try a short jog, or simply pause and reconnect with your “why.”Follow Dr. Chhaya Makhija here:https://www.instagram.com/chhayamakhijamd/https://www.facebook.com/unifiedendocrinehttps://unifiedendocrinecare.com/https://www.youtube.com/@chhayamakhijamdhttps://www.linkedin.com/in/chhayamakhijamd/Email: [email protected] Download Free Resources here:https://linktr.ee/chhayamakhijamdDr. Michelle Quirk is a board-certified pediatrician and a certified run coach with the Road Runners Club of America (RRCA). She founded Mindful Marathon to help women physicians use running as a path to healing, self-discovery, and sustainable wellbeing. She coaches athletes, leads Mindful Movement Retreats, and is the host of the Mindful Marathon Podcast. Follow Dr. Michelle Quirk here:https://mindful-marathon.com/coachmichellehttps://mindful-marathon.com/podcasthttps://www.instagram.com/mindful.marathonhttps://www.youtube.com/channel/UCs1QWRIQow5oVDl8NQtR8RAhttps://www.facebook.com/MindfulMarathon/Don’t forget to subscribe to Hormones and Hope, leave a review, and share this episode with a friend who could use a little inspiration on their wellness journey.Disclaimer: This podcast is for educational, informational, and entertainment purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personalized guidance.