RTTC #146 The Finisher Framework Part 4 - Rest and Recovery

Send us Fan MailIn 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 salt baths or ice packs, and massage-based techniques like foam rolling, massage guns, and monthly professional massages to support healing, reduce soreness, and prevent injury. Dr. Ali breaks down when and how to use these tools, cautions against using your rest days for active workouts like yoga or Pilates, and shares how rest is personalized depending on your training background and goals. This episode will help you embrace recovery so you can stay consistent, healthy, and race-ready. 6 week Speed ProgramReady to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.7 month Stronger. Faster. Finisher. ProgramReady to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!Free ResourcesFollow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. ...