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A podcast for injury-prone runDisney runners on a journey to running magical miles. Join me, Dr. Ali, as I share the secrets I've gathered as a runner, Doctor of Physical Therapy and coach. You'll learn the exact ways I get my clients to the castle strong without feeling broken or held together with KT tape as they cross the finish line. Dr. Ali and this podcast are lovers of runDisney and are not affiliated with runDisney.
163 Episodes
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Send us a text In this episode of Running to the Castle, Dr. Ali dives into the messy overlap of AI, training plans, and social media “perfect” bodies. She shares how she uses ChatGPT to tidy her own wording, but shows why you shouldn’t trust AI to design your plan: Gemini contradicted its own 10% rule and under-rested runners, while ChatGPT spit out a marathon plan that started at 6 miles and changed structure midstream—red flags for injury-prone athletes. The takeaway: treat AI ...
Send us a text In this episode of Running to the Castle, Dr. Ali tackles the question of whether cross-training actually helps your RunDisney training…and why she believes it absolutely does. She explains how cross-training improves cardiovascular endurance, making running feel easier without piling extra stress on your joints. Drawing on both client examples and her own childhood sports experience, Ali shows how mixing up your training builds fitness faster, prevents overuse inju...
Send us a text In this episode of Running to the Castle, you’ll learn what it was like to run the final Disneyland Halloween Half Marathon Weekend before the race series goes on hiatus. Dr. Ali shares her experience running all three races—the 5K, 10K, and half marathon—including the lessons she learned about pacing for photo stops, fueling with flat Coke and Nerds Gummy Clusters, and checking in every half mile to stay steady in the heat. You’ll also hear how course support, character ...
Send us a text In this episode of Running to the Castle you’ll learn how Amanda transformed her half marathon experience from a 4-hour struggle to a confident 3:15 finish. She shares how she rebuilt after illness and setbacks, shifted to smarter pacing with intervals, practiced fueling earlier and more consistently, and leaned on strength training and recovery strategies to stay strong. Amanda also talks about the mental side of racing, from handling “dark miles” to celebrating pr...
Send us a text In this episode of Running to the Castle, Dr. Ali tackles one of the biggest fears for slow, back-of-the-pack runDisney runners: getting swept by the balloon ladies. She explains why training every run at a 15-minute pace is a recipe for burnout and shares a smarter strategy that combines long, slow runs for time on your feet, shorter speed workouts to build efficiency, cross-training to boost fitness without extra pounding, and proper rest and fueling to keep your body s...
Send us a text In this episode of Running to the Castle, you’ll learn what to do when marathon training leaves you with bad muscle pain. Dr. Ali explains why suffering through soreness isn’t necessary and walks you through how to adjust your training, prioritize rest and recovery, and use stretching, massage, and cross-training to keep moving forward. You’ll hear why adding strength at the wrong time can backfire, how to balance mileage with recovery techniques, and what adjustmen...
Send us a text In this episode of Running to the Castle, Dr. Ali shares practical race-day strategies for runners who weren’t able to train as planned due to illness, surgery, or life circumstances, aka life getting lifey. She explains why Run Disney typically won’t offer refunds or corral changes, but emphasizes what runners can control: fueling, pacing, and recovery. Her advice includes pre-race carb loading, starting each race slow and steady instead of avoiding an early sprint...
Send us a text In this episode of Running to the Castle, Dr. Ali tackles the common question of whether runners should wear new shoes right before a race. She breaks down why the golden rule of “nothing new on race day” matters, explaining that two days isn’t nearly enough time to properly break in new shoes and avoid blisters or discomfort. Using her Finisher Framework, she puts shoes into context as just one piece of the bigger puzzle of training and recovery, comparing breaking in shoes to...
Send us a text In this episode of Running to the Castle, Dr. Ali reminds runners that a single bad workout doesn’t define their training—because workouts don’t happen in a vacuum. Using her “rule of thirds,” she explains that about one-third of your workouts will feel great, one-third will feel neutral, and one-third will feel tough, and that balance is not only normal but necessary for progress. She shares examples from her clients in Stronger. Faster. Finisher. to show how stres...
Send us a text In this episode of Running to the Castle, Dr. Ali answers a common question: “What if my easy pace feels too fast for me?” She explains why relying on apps that calculate training paces from a 5K PR can be misleading, since factors like distance, heat, stress, sleep, fueling, and hydration all impact heart rate and effort. Easy runs should feel truly easy—conversational and sustainable—not like a struggle to hit a number. Dr. Ali shares why slowing down, even ...
Send us a text In this episode of Running to the Castle, Dr. Ali dives into the often-overlooked side of injuries: what happens after the bone, tendon, or muscle technically heals. Using real-life examples, from a TV show storyline to her own childhood injury and even ACL and stress fracture cases, she explains the concept of sequelae, the chain reaction of weakness, tightness, and compensations that follow an injury. You’ll learn why lingering pain, stiffness, or new issues in yo...
Send us a text In this episode of Running to the Castle, you’ll learn 5 practical strategies to stay consistent with your runDisney training—especially if running isn’t the center of your life. Dr. Ali shares the top struggles runners report, like motivation, consistency, and long runs, and breaks down how to overcome them. From having honest conversations with your partner about priorities, to throwing perfection out the window, to focusing on the bare minimum that keeps you movi...
Send us a text In this episode of Running to the Castle, you’ll learn about Achilles pain—what it feels like, why it happens, and how to both recover from it and keep it from coming back during your runDisney race training. Dr. Ali breaks down the common symptoms and underlying causes of Achilles issues, then walks you through a step-by-step rehab plan. She also shares practical, proven strategies to prevent future injuries so you can train consistently and cross the finish line f...
Send us a text In this episode of Running to the Castle, you’ll learn how to put all the pieces of the Finisher Framework together so you can train smart, avoid injury, and cross your runDisney finish line feeling strong—not broken. Dr. Ali recaps the two sides of the framework—the “build” side (training and strength) that develops your fitness, and the “support” side (stretching, rest, recovery, fueling, hydration, and equipment) that keeps you healthy and consistent—and explains why f...
Send us a text In this episode of Running to the Castle, you'll learn why fueling and hydration are essential for slow, back-of-the-pack, or “not really a runner” runners training for a runDisney race. Dr. Ali debunks the myth that only fast runners need to fuel, explaining that it’s not about pace—it’s about how long you’re out on the course. She dives into how to choose the right fuel for your body (spoiler: it might be Pop-Tarts, pretzels, or Nerds Gummy Clusters), how much you...
Send us a text In this episode of Running to the Castle, you'll learn how shoes and equipment fit into the broader Finisher Framework—and why, despite what you’ve heard, they’re not the most important factor in your runDisney training. Dr. Ali breaks down what actually matters when choosing running shoes (hint: it’s not just arch height or brand), how heel drop affects your calves and Achilles, and why breaking in shoes properly can prevent major pain down the line. You’ll also le...
Send us a text In this episode of Running to the Castle, you'll learn the difference between stretching and mobility, why both are essential parts of the recovery process, and how to use them strategically to support consistent training for your runDisney race. Dr. Ali explains that static stretching helps improve flexibility and reduce soreness, while mobility is better for runners who are very sore, tight, or recovering from injury. She shares why overstretching can make pain wo...
Send us a text In this episode of Running to the Castle, you'll learn about the Rest & Recovery pillar of the Finisher Framework and why it’s just as essential as strength and training when preparing for your runDisney race. Dr. Ali explains how proper rest—typically 2 full rest days per week—is not just a break from running, but a vital part of your training that allows your body to heal and get stronger. You’ll also learn about temperature-based recovery methods like Epsom s...
Send us a text In this episode of Running to the Castle, you'll learn how to approach the “Training” pillar of the Finisher Framework—the part that covers your long runs, speed workouts, and cross training in a way that helps you build endurance without burnout or injury. Dr. Ali breaks down what each type of workout is for, how to schedule your week based on your phase of training, and how to make slow, steady progress that doesn’t wreck your body. You’ll hear exactly how to stru...
Send us a text In this episode of Running to the Castle, you'll learn how to incorporate strength training into your runDisney race prep without overdoing it or making your pain worse. Dr. Ali breaks down the Strength category of her Finisher Framework—the signature process she uses with injury-prone, back-of-the-pack, or “not really a runner” types in Stronger. Faster. Finisher. You’ll find out who strength training is actually for (and when it might not be helpful), how to adapt...
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