RTTC #186 Dopey Race Part 5 Warm Up and Stretching

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down exactly how to warm up and stretch during the Dopey Challenge so you can protect your body across 4 straight race days and still feel strong by marathon morning. She explains the difference between dynamic movement, mobility work, and static stretching…and why doing the wrong type at the wrong time can actually make you feel worse.Dr. Ali walks through how warming up properly helps your body redirect blood flow to working muscles, loosen stiff joints, and prevent early cramping, especially for slow, back-of-the-pack, or injury-prone runners. She also gives clear, practical guidance on when to stretch, how long to hold stretches, which muscle groups matter most after each race, and how to layer in tools like compression, foam rolling, and elevation so soreness doesn’t snowball by day 4. 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. ...