RTTC #149 The Finisher Framework Part 7 Fueling and Hydration

Send us Fan MailIn 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 need (typically 60–90g of carbs per hour), and when to start fueling (hint: don’t wait until you feel lightheaded). You’ll also learn why practicing your fueling strategy on every long run is critical, how to train your gut, and why walking while fueling is totally okay. This episode is packed with practical tips to help you avoid hitting the wall and actually enjoy your race. Plus, Dr. Ali shares her personal fueling strategy and highlights from Stronger.Faster.Finisher. clients who found what worked for them. 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. ...