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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 as a helper, not a coach. Favor gradual mileage, real rest days, smart run/walk ratios, and cross-training, and if you’re coming back or starting fresh, begin with a 0-to-5K base before building. 

Dr. Ali also calls out AI-generated/filtered images that warp expectations; don’t compare yourself to content that isn’t real. 

Use critical thinking on every “cookie-cutter” plan and post, keep what fits your body, and keep scrolling on the rest.

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  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.