Running to the Castle

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali answers a listener question about the best way to carry water during runDisney training and races… and whether hydration vests are basically the same thing as weighted vests. She breaks down the pros and cons of handheld bottles versus hydration vests, explains why hydration needs are different from adding extra weight for training, and shares why she personally prefers a handheld bottle because of sensory overload and claustrophobia. Dr. Ali also dives into one of the biggest mistakes slow, back-of-the-pack, or injury-prone runners make… waiting until long runs to test hydration gear instead of gradually building tolerance from the beginning. Along the way, she shares practical hydration strategies, discusses how heat and environment affect training decisions, and explains why thoughtful planning matters so much for Dopey and marathon training.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down how many races slow, back-of-the-pack, or injury-prone runners should realistically sign up for each year without ending up burnt out, injured, or hating training. She shares her own strategy of training for a 10K proof of time months in advance instead of rushing into races unprepared, and explains why shorter races can actually help runners earn better placements for runDisney events. Dr. Ali also dives into the physical reality of marathon recovery, why constantly signing up for races can backfire, and how social media can create unrealistic expectations about racing frequency. She encourages runners to choose races strategically, focus on enjoying training, and remember that consistency and staying healthy matter.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali answers a Stronger.Faster.Finisher. listener question… should slow runners wear a weighted vest? She explains why weighted vests might make sense for firefighters, military personnel, police officers, paramedics, or anyone who needs to train with heavy tactical gear, but why they usually are not the best choice for slow, back-of-the-pack, or injury-prone runDisney runners. Instead of making every workout harder, Dr. Ali encourages runners to ask what the purpose of the workout is: endurance, speed, cross-training, or strength? And keep that purpose clear. She also explains how adding weight can make you fatigue faster, cause your form to break down sooner, and potentially increase stress on your knees, ankles, hips, and back… especially if you already believe weight or impact is contributing to your pain.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali answers a listener question about how to manage run/walk intervals in crowded runDisney race environments, especially when dodging other runners makes the experience frustrating instead of fun. She explains how your interval choice impacts your strategy, and offers practical solutions like syncing with a pace group or nearby runners using similar intervals, temporarily walking through congested areas, and taking advantage of open stretches to run. Dr. Ali also introduces the idea of using speed workout strategies like 30-20-10 intervals or progression runs to safely “break away” from the crowd and create space, emphasizing that sometimes the smartest move is to adapt rather than force your plan in tight conditions. The episode reinforces that crowded races require flexibility, awareness, and practice, not perfection.Episodes Referenced: Episode 214 with ChristinaLearn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack runDisney runners… and why it has less to do with willpower and more to do with whether you actually enjoy your workouts. She shares how consistency even counts during rest and recovery phases, and explains how small factors like missing your caffeine or under-fueling with carbs can make a session feel completely impossible. Through personal examples and stories from her clients, she shows how forcing yourself into workouts you dread, whether it's hills or specific speed sessions, quietly sabotages your ability to keep showing up. Instead, she encourages you to trust your gut reaction to your training plan and choose movement that feels sustainable and fun, because when your training aligns with what you actually like… staying consistent becomes a natural result, not something you have to force.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle Dr. Ali shares the one non-negotiable every runner needs to add to their routine, and it’s not another workout, speed session, or long run. It’s recovery. She explains why recovery should be treated as part of your run—not something optional—and how skipping it is one of the biggest reasons slow, back-of-the-pack, or injury-prone runDisney runners end up sore, stuck, or sidelined. Using a relatable coffee maker analogy, she breaks down how to make recovery automatic and walks through her simple but powerful 3-part system: stretching, massage, and temperature-based techniques. The episode reinforces a key belief shift…you don’t need to do more to get better, you need to recover better so your body can actually handle the training you’re already doing.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali sits down with Kai to share his powerful journey from walking for weight loss to completing the Dopey Challenge after years of setbacks, surgeries, and time away from running. Despite dealing with multiple surgeries, shin splints, and barely being able to run 20 seconds at a time just months before race day, Kai committed to a different approach: slowing down, focusing on time on feet, dialing in fueling, and using a run/walk strategy. Together, they unpack how shifting from “just run more” to intentional training, including proper fueling (even if that meant Cherry Coke), structured workouts, and grace with missed sessions… helped him not only finish Dopey but actually enjoy Disney afterward. This episode highlights resilience, patience, and the reminder that your time will come… and when it does, you’ll be ready to cross that finish line strong.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle Dr. Ali recaps her Springtime Surprise weekend experience from start to finish, sharing everything from travel chaos and expo surprises to race strategies and emotional finish line moments. She walks through how she approached each race in the challenge: choosing to walk the 5K, experiment with pacing and character stops during the 10K, and ultimately support a client through the 10-miler to ensure they finished ahead of the balloon ladies. Along the way, she reflects on meeting listeners and clients in person, the powerful impact of their stories, and what it means to help runners accomplish distances they never thought possible. She also dives into lessons learned like managing energy across race weekend, not trying anything new on race day, and giving yourself permission to rest and recover properly afterward.The episode wraps with her plans for the next training cycle, including focusing on a 10K proof of time and incorporating strength work in a way that supports, not overwhelms, her running.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali talks with Christina Bowler about how she went from a self-proclaimed non-athletic Disney fan who could barely run the mile in gym class to a runDisney runner who completed multiple race weekends, finished her first marathon, and then cut her pace enough to hit a huge goal at Princess Fairytale Challenge. Christina shares how she got started because of her love for Disney and rare characters, how the Jeff Galloway plan helped her finish her first races, and how things started to fall apart when she began pushing her long runs too fast during marathon training. She opens up about the panic of dealing with knee pain before Marathon Weekend, the mindset shift of slowing down when it felt completely wrong, and how trusting the process helped her heal, finish her first marathon, and later run a 13:30 average pace at Princess after doubting it was possible.The conversation also dives into fueling, race day execution, speed workouts, and why slow and back-of-the-pack runners absolutely belong in the runDisney community. Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali walks listeners through exactly how to approach race week so they can cross the finish line feeling calm, prepared, and confident instead of panicked and second-guessing themselves. She reminds runners that the hay is in the barn: the training is done, and this is not the time for bonus miles, pace tests, or trying to cram in fitness at the last minute. Instead, she explains how slow, back-of-the-pack runners should focus on the things that matter most in the final days before a race: resting, walking instead of running, hydrating early and consistently, fueling on the course based on time on feet instead of distance, and carb loading intentionally instead of assuming one pasta dinner is enough. Dr. Ali also speaks directly to runDisney runners who have been told their pace “doesn’t count” and reinforces that slower runners often need to fuel even more strategically because they are out on the course longer.Race Day Fuel CalculatorLearn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle Dr. Ali sits down with Page Bittner to walk through her full journey from a gymnast who hated running to a Dopey Challenge finisher, and not just any finish, but one that required adaptability, trust, and grit in brutal race conditions. Page shares how she went from sprinting and pole vaulting to her first half marathon on a whim, fell in love with runDisney, stepped away for years, and then returned with a renewed purpose, including tackling Dopey 2026. The conversation dives deep into her structured, type-A approach to training, how she practiced race logistics down to the minute, and the mindset shifts that helped her succeed, especially when things didn’t go as planned. From panic over starting in the last corral, to navigating heat exhaustion symptoms mid-marathon, to ultimately choosing to walk and still finish strong, Page’s story highlights the power of slowing down, trusting your training, and redefining success. Along the way, she also shares how this journey changed her relationship with her body and what it meant to model resilience for her daughter, making this episode both practical and deeply meaningful for any runner who’s ever doubted themselves.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down one of the most frustrating experiences for runners…when your pace slows down and your stamina feels worse despite months of training. She explains why this is incredibly common, especially for slow, back-of-the-pack runDisney runners, and why it’s usually not a sign that you’re failing, but a signal that something needs to change. From ruling out medical issues like iron deficiency, to addressing under-fueling, to the most common culprit of all…training too hard in the wrong places…Dr. Ali walks you through how runners accidentally trap themselves in the “gray zone” where nothing improves. She shows how pushing harder actually makes things worse, and how pulling back, slowing down, and training with purpose is what ultimately leads to better endurance, faster paces, and a stronger race day experience.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle… Dr. Ali breaks down the biggest misconception in running, that “no pain, no gain” is the key to getting faster. She explains why that mindset is actually keeping so many slow, back-of-the-pack, and injury-prone runners stuck, exhausted, and frustrated. She clarifies the difference between pushing yourself hard in the right workouts versus feeling wrecked after every run, and introduces a more strategic approach built on purposeful training… where speed workouts are truly hard, long runs are truly easy, and everything has a clear role in helping you get faster without breaking down. By separating paces, avoiding the “gray zone,” and using pace testing to define your limits, runners can finally see real progress, often getting significantly faster in just a few weeks… while still having the energy to enjoy their runDisney race experience.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali Marty breaks down one of the most common fears she hears from runners: that a painful week of training means they've injured themselves and need to stop completely. Drawing from three recent conversations with runners dealing with knee pain, shin splints, and IT band issues, Dr. Ali explains why a single normal week of workouts is almost never the cause of sudden pain, and walks listeners through the real questions to ask.What did your warm-up and cool-down look like? What else changed in your life this week? Are you actually doing your post-workout recovery?She shares how factors like moving to a home with stairs, wearing high heels to a wedding, or skipping foam rolling after speed workouts can quietly accumulate into pain that feels like an injury but isn't. Dr. Ali also busts the popular belief that strength exercises heal pain, using her physical therapy background to explain the 10 to 14 day natural healing window and why "Sally's" knee getting better after starting squats was a coincidence of timing, not cause and effect. The episode closes with a powerful reframe... pain is your body saying "not this, not right now"... not "stop forever."Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali talks about one of the most common questions runDisney runners ask: what should you eat when training for your races? She explains why there is no single “healthy” meal plan that works for every runner. Using personal stories about her own possible food sensitivities and allergic type reactions, she shows how the same food can work well for one person and be a terrible choice for someone else. Dr. Ali breaks down how your nutrition should shift depending on your training phase... whether you are building strength, focusing on speed, recovering, carb loading for race week, or fueling long runs. The big takeaway is that your nutrition should match both your goals and the foods your body actually tolerates... not just what the internet says is “healthy.”Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack, or injury-prone runDisney runners…and why it has less to do with motivation and more to do with how your training is structured. She shares how unrealistic mileage jumps, poor pacing, and lack of support at home quietly sabotage your ability to stay consistent…and why most runners blame themselves when it’s really the plan that’s the problem. Through personal examples and practical strategies, she explains how using smaller, nearly unnoticeable mileage increases, planning for life disruptions, and having honest conversations with your family can help you train in a way that feels sustainable…so you can keep showing up without dread, feeling exhausted, or injury.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually get faster in the half marathon without exhausting themselves or overtraining. She explains why the build phase, not race training, is where speed is developed, and why most runners stay stuck by running in the “gray zone” without clear pacing strategy. Dr. Ali emphasizes that speed workouts should become the priority, while long runs stay short and easy to support recovery and consistency. She walks through how to properly test and define your easy, moderate, and hard paces so every run has a purpose, helping you push beyond your current limits in a strategic way. Instead of guessing or comparing yourself to faster runners online, she shows how using your own data leads to consistent progress… with many runners improving by up to a minute per mile in just six weeks.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali explains when it actually makes sense to train the full race distance for a half marathon or marathon… and why most slow, back-of-the-pack runners shouldn’t do it during race training. She breaks down why her training philosophy focuses on time on your feet rather than full distance, and how going all the way to 13.1 or 26.2 miles during a training cycle can lead to exhaustion or injury for non-elite runners. Dr. Ali also explains the five phases of a successful training cycle and reveals the one phase where running the full race distance can be useful if you need the confidence or mental reassurance that you can finish. By understanding when to push your distance and when to protect your body, runners can train smarter, stay healthier, and arrive at race day ready to finish strong instead of feeling broken. Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali talks with returning guest Amanda Mueller about what changed between her previous runDisney races and her most recent Dopey Challenge and Disneyland races… and how trusting her training completely transformed her experience.Amanda shares how a different training approach helped her feel stronger, faster, and more confident than ever before, even while running through harsh winter conditions and the mental fatigue of months of preparation. She discusses the impact of consistent run/walk intervals, deload weeks, fueling practice, and learning to trust the process instead of chasing longer miles or harder workouts. Amanda also reflects on the mental side of marathon weekend… pushing through doubt late in the race, staying focused during difficult moments, and discovering she could still run strong deep into the marathon. Her story highlights how the right training structure can help slower or back-of-the-pack runDisney runners feel more confident, finish stronger, and actually enjoy the race experience.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali explains why many runDisney runners end up skipping character stops even when they really want them, and what actually needs to change so you can stop without worrying about getting swept. She breaks down how beginner runners often make rapid progress early on but eventually plateau around the 13–15 minute per mile pace, which leaves them starting in later corrals with little buffer ahead of the balloon ladies. Dr. Ali explains that the solution isn’t just trying harder or lifting heavier weights, it’s structuring your training so your workouts actually make you faster. She walks through common mistakes like running long runs too fast, living in the “gray zone” where every run feels hard but nothing improves, and not doing speed workouts that work for run/walk runners. Dr. Ali then introduces 4 simple speed workout formats designed specifically for runDisney runners: 30-20-10 intervals, progression runs, tempo run/walk intervals, and hill repeats, while emphasizing that slowing down long runs allows you to recover enough to push your limits during these workouts. When you train this way, you build real speed and fitness, which creates a bigger buffer on race day so you can stop for characters, take photos, and still finish strong.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali tackles one of the most frustrating questions in the running community: "Why am I not getting faster?" She breaks down her comprehensive Finisher Framework, explaining that speed is not just about the runs themselves but is heavily influenced by six major categories, including strength, recovery, and fueling. Dr. Ali challenges the common habit of using "feelings" or long run average paces to measure progress, noting that these metrics are often misleading. Instead, she introduces her specific pace testing protocol, a structured method to find your true easy, moderate, and hard limits, and explains why running in the "gray zone" might be stalling your progress. By focusing on running with purpose and changing only one variable at a time, Dr. Ali provides a roadmap for slow, back-of-the-pack runners to see real, measurable improvements in their pace.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle Dr. Ali congratulates all the Princess Half Marathon Weekend finishers and dives deep into the crucial "what comes next" phase of the training cycle. She emphasizes that regardless of whether you finished a 5K or the multi-race challenge, every runner needs a structured two-week rest and recovery period to repair micro-tearing in muscles and ligaments. Dr. Ali explains how to utilize the "build phase" between major race weekends to focus on strength and speed without the competing priority of high-mileage long runs. By strategically increasing strength training and speed workouts now, back-of-the-pack runners can potentially shave 60 to 90 seconds per mile off their pace before the next training cycle begins in June.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali celebrates the podcast's 200th episode milestone by dedicating it to the "slow, back-of-the-pack" runners who often feel out of place in a speed-obsessed running culture. She addresses the "naysayers" and the imposter syndrome many experience... especially when faced with negative comments about their pace or body type... and firmly asserts that everyone who signs up belongs on the course. Dr. Ali encourages runners to focus on "non-pace victories"... such as improved energy, health milestones, or simply having more fun... rather than comparing themselves to the highlight reels of social media influencers. By redefining what it means to be a "real runner," she highlights that forward is a pace and that finishing a marathon in eight hours is just as valid and impressive as finishing in three.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali tackles a frustration shared by many back-of-the-pack runners: that stubborn calf tightness that seems to haunt the first two miles of every run. She debunks the myth that more stretching is the answer, explaining that this "tightness" is actually a sensory misinterpretation by the brain when blood vessels aren't yet dilated enough to handle increased athletic blood flow. By comparing blood vessels to Apple Pencils and fire hoses, Dr. Ali illustrates why a sudden transition from rest to running causes a "bottleneck" sensation in the lower legs. The episode concludes with a call to action for a dedicated 10 to 20 minute brisk walking warm-up to signal the body to shift from "rest and digest" to "fight or flight," ensuring your legs are ready for the miles ahead.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali addresses a common listener question regarding how to manage training and mileage during the "off-season" or the gaps between major race weekends. She emphasizes the importance of the "build phase" to maintain a base level of fitness... specifically recommending that runners never drop below a 5K distance to avoid starting from zero when a new training block begins. By focusing on keeping running enjoyable and incorporating strategic rest... recovery... and speed work... Dr. Ali explains how to bridge the gap between events like the Marathon and Wine & Dine without burning out or risking injury.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali addresses a common dilemma for runDisney participants: whether to continue tapering for a race even after missing significant training time due to illness or "life getting lifey". Using a recent post from a Princess Half Marathon trainee as a case study, Dr. Ali explains that the taper is not a reward for completed miles, but a physiological necessity for recovery. She breaks down the science behind the 10 to 14-day recovery window required for muscles, tendons, and ligaments to heal from the micro-tearing caused by training intensity. Dr. Ali emphasizes that "the hay is in the barn" and attempting to "cram" missed long runs within two weeks of race day is often a detriment rather than a benefit. Listeners are encouraged to trust the taper process to ensure they reach the start line feeling fresh, confident, and mobile rather than over-trained and exhausted.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali addresses a listener's question about how to balance a long-standing daily walking habit... particularly in a hilly neighborhood... with the added physical demands of training for a runDisney race challenge. She explores the concept of establishing a physical "baseline" and provides guidance on how to recognize the signs of overtraining... such as persistent exhaustion or a lack of motivation... while offering practical solutions like adjusting walk intensity or prioritizing rest days to ensure training supports rather than hinders performance. Throughout the discussion, Dr. Ali emphasizes that while daily movement is beneficial, runners must remain flexible and willing to adjust their routines based on their body's recovery needs and specific race goals.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali discusses the essential preparation steps for the upcoming Wine and Dine Half Marathon Weekend, emphasizing that even though the races are months away, the work begins now. She highlights the importance of downloading a structured training plan early to account for personal life events... such as birthdays, vacations, and the start of the school year... which helps runners stay motivated and injury-free.Dr. Ali, drawing from her physical therapy background, explains how her plans utilize deload weeks to accommodate "life getting lifey" while providing specific advice on balancing running with strength training, recovery, and fueling strategies. Whether you are a seasoned runner or starting from zero... this episode serves as a roadmap to navigate the build phase and official training cycle for the Half Marathon, 10K, or Two Course Challenge.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down one of the most confusing questions for slow, back-of-the-pack runners…when should you actually run fast, and when should you slow way down. She explains why long runs should almost always be easy and slow, even if that feels counterintuitive, and why trying to “prove” your pace on long runs often leads to injury, burnout, or stalled progress. Dr. Ali walks through how to decide the purpose of each run, why speed workouts need to be hard to actually make you faster, and how running too fast on easy days can sabotage your ability to run fast when it actually matters. This episode reframes pacing in a way that helps slow runners build endurance, stay consistent, and finally see real gains without feeling broken.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down why fueling advice made for elite runners and the general population completely misses the mark for slow, back-of-the-pack, or injury-prone runDisney runners tackling long, slow miles. Using examples from Disneyland Half Marathon Weekend, Dr. Ali explains why carbs…not protein…are the priority before and during long runs, why fasted running and high-protein breakfasts often backfire, and how fueling should be based on time on feet, not miles. She walks through simple carb math, real-world fueling options like candy and sports drinks, and why slower runners actually need more fuel, not less, to avoid crashing, bonking, or feeling wrecked after long runs and race weekends.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down her run training philosophy and explains why any runner can complete any distance…as long as the timeline and training approach are appropriate. She walks listeners through what alignment with a coach really means, why sustainable training matters more than doing “more,” and how slow, back-of-the-pack, or injury-averse runners can train without feeling broken. Dr. Ali introduces the five phases of a successful running journey and the six categories of training and support that must work together for long-term success. This episode gives runners clarity on how to evaluate their own training, identify imbalances, and understand why thoughtful, individualized programming is the key to finishing strong and staying healthy for years to come.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali explores a surprisingly common experience for runDisney runners…feeling more nervous before a race when the last one went really well.Using a client’s comment as inspiration, she breaks down why a great race can actually increase pressure, fear of expectations, and anxiety about “having to repeat” past success. Dr. Ali explains why every race deserves to be treated as a reset, why comparing back-to-back race performances can steal your joy, and how choosing one goal race per year while giving other races different purposes can calm nerves and restore confidence. She walks through practical examples including Dopey weekend strategy, character-focused races, and pacing expectations…all while reminding runners that so much of race day is out of their control. The takeaway is simple but powerful…you don’t need to keep proving yourself every race to be a real runner.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down why consistency is the real challenge for runDisney runners…and why it feels harder when you sign up for a race eight to nine months before you actually start training. She explains how trying to do too much too soon leads to burnout, injuries, and the familiar cycle of falling off the plan, then feeling frustrated with yourself. Dr. Ali walks listeners through a more sustainable approach to consistency by focusing on realistic commitments, small habit-building strategies, and structuring training around what your life can actually support…not what an internet plan says you “should” be doing. This episode reframes motivation as unreliable and shows how pairing training with existing routines, starting with less, and planning long runs intentionally can help slow, back-of-the-pack, or injury-prone runners stay consistent all the way to race day.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali Marty explains why January 2026 is not too early to start thinking about Dopey 2027 or Marathon Weekend 2027, especially for slow, back-of-the-pack, or injury-prone runDisney runners who want to finish strong instead of just surviving. She recaps the highs and challenges of Marathon Weekend 2026, including heat, course cuts, DNFs, and huge non-pace victories, and reframes race day as the victory lap for months of consistent training. Dr. Ali walks listeners through what marathon, Goofy, and Dopey training actually require…from realistic time commitments and long run pacing to why her plans cap long runs at 20 miles while still preparing runners for 26.2. She breaks down how to structure training over an entire year to stay injury-free, motivated, and consistent, why cross-training and speed work matter for building a buffer from the balloon ladies, and how runners who struggled this year can use the next several months to rebuild smarter instead of starting from scratch in June.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually have time for character stops without risking a sweep. She explains why character waits are usually shorter than you think, how to prioritize must-have photos versus expo or park characters, and why rare characters should move to the top of your list. Dr. Ali dives deep into the real key to more photo stops…not rushing race day, but improving your pace before official race training begins. She walks through how building speed during the build phase, using strategic speed workouts, and keeping easy runs truly easy can create minutes of buffer time that add up to multiple character stops. The takeaway is clear…you don’t need to be fast to enjoy the magic, you just need a smarter plan that works with your body, not against it.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali walks you through exactly what to do after you finish the Dopey Challenge so you can recover without losing fitness or falling into the all-or-nothing trap that leads to injury or burnout. She explains the two biggest mistakes runners make post-race…doing too much too soon or waiting so long they lose all momentum…and outlines a clear, gentle two-to-three-week recovery plan designed specifically for slow, back-of-the-pack, or injury-prone runDisney runners. Dr. Ali breaks down how to balance rest, walking, cross-training, and your first easy run back, why recovery can take six to eight weeks even if you feel “fine,” and how proper post-Dopey recovery sets you up to enjoy future races like Disneyland, Princess, or Springtime Surprise without feeling exhausted, injured, or mentally fried.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

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.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down exactly how slow, back-of-the-pack runners should approach fueling and hydration during Dopey and other runDisney races, shifting the focus away from miles and onto time on course. She explains why runners holding hands with the balloon ladies need a completely different fueling strategy than faster runners, outlines the 60 to 90 grams of carbs per hour guideline in a practical, non-overwhelming way, and walks through when to start fueling, how often to eat, and what kinds of carbs actually work during long race days. Dr. Ali also dives into hydration, electrolytes, salty sweaters, and how to avoid bonking, dizziness, nausea, and GI distress so you can finish strong, protect your energy, and still enjoy the parks after crossing the finish line.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali walks you through exactly how to carb load and fuel for the Dopey Challenge…without fear, perfectionism, or second-guessing yourself. She explains when to start carb loading based on your longest race, how to calculate your personal carb needs using body weight, and why bloating, heaviness, and eating way more sugar than usual are not only normal…but necessary. Dr. Ali also breaks down simple vs complex carbs, how to fuel during each race based on time on course (not distance), and how to plan everything ahead of time so you are not trying to do math at 2 a.m. in a hotel room. This episode is packed with practical strategies to help slow, back-of-the-pack, or injury-prone runDisney runners avoid the wall, reduce nausea and dizziness, and cross the finish line of Dopey feeling stronger and more confident.Episode 65: How to Eat for 4 Days and 48.6 Miles: How to Fuel for the Dopey Challenge with Stephanie HnatiukRace Day Fueling and Carb Loading CalculatorsLearn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali walks you through Dopey Race Weekend Part Two…packing and race week prep…with a very specific lens for slow, back-of-the-pack, or injury-prone runDisney runners. Instead of rehashing the obvious basics, she focuses on the often-forgotten recovery tools, fueling essentials, and blister-prevention strategies that actually make the difference when you’re racing 48.6 miles over four days. Drawing from her experience as a runner, running coach, and physical therapist, Dr. Ali explains why race week is not the time to experiment, how to approach recovery the same way you trained, and why preventing problems like blisters and chafing is far easier than trying to fix them mid-race. If you want to feel as good as possible each morning of Dopey…this episode helps you pack with intention instead of panic.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali tackles one of the most stressful Dopey training questions she gets every year…what to do if you miss your peak week long run. She explains why skipping the 20-miler late in training is not only okay but often the smartest choice for slow, back-of-the-pack, or injury-prone runDisney runners dealing with illness, pain, or life getting in the way. Dr. Ali walks through the real risks of trying to “make it up,” why being slightly undertrained is far safer than overtrained, and how the taper is designed to store energy…not cram in miles. Using her bow-and-arrow analogy, she reframes tapering as a performance tool that helps you toe the start line with energy, confidence, and enough buffer to enjoy character stops and avoid the balloon ladies. If you’re panicking about a missed long run, this episode gives you permission to stop stressing and start trusting your training.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali tackles a belief that keeps so many slow, back of the pack, or injury-prone runDisney runners stuck in fear…the idea that you have to run 26.2 miles in training to prove you can finish a marathon. Dr. Ali breaks down why late-cycle full marathon training runs actually increase injury risk and decrease your chances of feeling good on race day. She explains why training for time on your feet instead of total mileage is a smarter, safer strategy for runners expecting long finish times, especially those training for Dopey, Goofy, or Marathon Weekend. She walks through the math, the physiology, and the mindset shift that allows you to build confidence without burning yourself out…so race day truly becomes your victory lap.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali answers a question nearly every slow, back of the pack, or injury-prone runDisney runner has asked at some point…can you skip a run if you’re still sore? She breaks down why the answer really does depend, how to tell whether movement will help or hurt, and why soreness after strength training isn’t always a badge of honor. Dr. Ali explains the difference between normal adjustment soreness and soreness that disrupts training, why timing your strength work matters so much for races like Dopey, and how poor planning…not weakness…is often the real reason runners feel stuck skipping runs. You’ll learn how to test your body safely, when a walk or bike ride is the better choice, and how smarter strength progression and recovery can keep soreness from derailing your training altogether.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she gets from slow, back of the pack, or injury-prone runDisney runners…can you break up a 16-mile long run when training for a marathon or Dopey? She explains why the popular “never run more than 3 hours” advice often doesn’t apply to runners who will be on their feet for 6–7 hours on race day, and how blindly following that rule can actually set you up for injury or a DNF. Dr. Ali walks through when breaking up a long run makes sense…like vacations, packed schedules, or life getting lifey…and when it’s important to practice running long continuously for the physical and mental demands of race day. She also reframes time on your feet, including walking all day at Disney, as a valuable part of training when used strategically, and emphasizes realistic expectations, flexibility, and making training work for real life runners…not elite ones.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle Dr. Ali discusses how fast to walk during run/walk intervals.She gives examples from slow, back of the pack runners training for runDisney races and what running paces and walking paces could be to achieve a 15 minute per mile average training pace.Dr. Ali discusses the importance of using the same walking pace during a variety of training runs such as the long, easy runs or short, speed workouts like 30-20-10 or Tempo runs.She advises against walking too fast to boost your overall pace if it means you can’t complete the training run or race.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle Dr. Ali discusses what one slow runner could do to help their knee pain when ice hasn’t been working.She reviews a social media post with multiple responses from commenters of what to do to relieve the knee discomfort including knee braces, strength exercises and physical therapy as examples.Dr. Ali notes the benefits of strength exercises to prevent knee discomfort and support the knee for running, though advises against using strength to treat the knee discomfort directly.She recommends using modalities such as ice and delineates the appropriate frequency and duration for slow runners to notice improvement in symptoms with this treatment.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle Dr. Ali answers a listeners question if it’s possible to actually get faster with 5 weeks left before Dopey 2026 race.Dr. Ali dives into the nuance of yes, it is, and no it’s not, possible to get faster about 1 month before Dopey 2026.She discusses aspects such as what has training looked like in the past 5 months leading up to this race, with the caveat that if you’ve done zero training it’s not going to be possible to make leaps and bounds improvements in the final month.Though, she mentions that if training has gone OK and for runners who have trained relatively consistently and gotten up to about 14 or 15 mile long runs with steady mileage build up, and no pain, then yes it could be possible.Dr. Ali mentions her signature Finisher Framework that she uses to get her Stronger.Faster.Finisher. clients across the finish line without feeling broken and breaks down the 3-4 categories she looks at when helping a runner get faster.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down 4 speed workouts that actually work for slow, back-of-the-pack, or injury-prone runDisney runners who pace 13 minutes per mile or slower. She explains how 30-20-10s, Progression runs, Tempos, and Hills help you build speed without burning out... especially if you use run/walk intervals. Dr. Ali walks through how often to do these workouts, how long you should be hitting Zones 4 and 5, why each workout has a different goal, and why knowing your exact pace matters more than anything else. She also shares the pace-testing method she uses inside her coaching to help runners avoid wasting 8 weeks guessing and instead start training strategically from day one... plus what kind of gains her runners typically see after six to eight weeks of real speed work.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down how slow, back of the pack, or injury-prone runDisney runners can actually get faster... without running more miles or trying to train like elite athletes. She explains why most marathon and half marathon advice circulating online is written for sub-3 hour runners and absolutely does not apply to someone pacing 14... 15... or 16 minutes per mile. Dr. Ali shares 3 simple, proven changes that help everyday Disney runners build a bigger buffer from the balloon ladies, stop blowing past character stops, and feel strong on race day. She talks about slowing down long runs to build endurance, fueling for your time instead of your distance, and finally figuring out your true paces so you can stop guessing and start training with purpose.Learn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.

Send us Fan MailLearn more about Stronger. Faster. Finisher. !Ready 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 or injury-prone 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. Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.Hi, I'm Dr. AliI'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.