Running to the Castle

Dr. Ali Marty

A podcast for slow, back-of-the-pack, or injury-prone runDisney runners on a journey to running magical miles.

Join me, Dr. Ali, as I share the secrets I've gathered as a runner, Doctor of Physical Therapy and coach.

You'll learn the exact ways I get my clients to the castle strong without feeling broken or held together with KT tape as they cross the finish line.

Dr. Ali and this podcast are lovers of runDisney and are not affiliated with runDisney.

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20 episodes
Updated Yesterday

Episodes20

Newest first

Yesterday · 20 min
RTTC #244 6 Signs You're on Your Way Out of Corral G As a Slow runDisney Runner
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down six signs that show a slow, back-of-the-pack runDisney runner is making real progress toward leaving Corral G behind. She explains why structured speed workouts, dialed-in easy run pacing, and knowing your long run time down to the minute matter more than corral placement alone, and introduces the "gray zone" concept that keeps so many runners stuck at the same pace. Dr. Ali is candid that a great race is absolutely possible from Corral G, while also validating the very real desire many runners have to move up. The episode sets the stage for a multi-week series and an upcoming workshop focused on building the structure needed to 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
Tuesday · 33 min
RTTC #243 Proof of Time Half Marathon Training Week 12
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali shares Week 12 of her Proof of Time half marathon training journey, digging into what it really takes to hit and hold race pace when your body (and the Las Vegas summer heat) is fighting back. She explores the experiment of adjusting run/walk intervals versus running straight through, and why testing her own training methods matters before recommending them to clients. She also gets honest about missing a long run for reasons that matter more than any training plan, and how deload weeks and a flexible mindset keep one skipped workout from derailing your progress. It's a real look at balancing hard training with real life: perfectionism not included. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 30 · 22 min
RTTC #242 How to Run Faster in the Summer Heat
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down why your paces feel so much harder — and slower — when the temperatures climb, using heart rate zones to show exactly what's happening inside your body. She walks through a simple self-experiment comparing your warm-up heart rate on a comfortable day versus a scorching one, and explains why your heart can't tell the difference between beating fast from sprinting and beating fast from heat stress. Dr. Ali shares practical strategies for adjusting speed workouts, long runs, and recovery breaks to protect your training through the hottest months. She wraps up with a hopeful reminder: all that hard summer effort sets you up to run faster once cooler race season arrives. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 28 · 22 min
RTTC #241 Proof of Time Half Marathon Training Week 11
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through week 11 of her Proof of Time training block, including how she's adapting her workouts to brutal Las Vegas summer heat. She shares the mental strategies she leaned on to push through a tough race-pace speed workout, plus what she learned about pace testing on an unfamiliar treadmill. Ali also talks through her decision to take a long run outside instead of on the treadmill, and offers an honest reflection on why it's okay when not every workout on the schedule gets checked off. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 23 · 31 min
RTTC #240 How to Handle the Long Run When All You Know Is Run More Run Faster
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down the true purpose of the long run and why it has nothing to do with getting faster. She explains the "pink, gray, and green" pace spectrum, why zone two heart rate training can be misleading, and how to use pace testing to find your ideal easy pace. Dr. Ali also shares why changing only one variable at a time (distance OR speed, never both) is the key to avoiding burnout and injury, and what to listen to (and what to avoid) to help you slow down. This episode is a must-listen for any runDisney runner stuck in the trap of trying to run every run harder. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 21 · 44 min
RTTC #239 Proof of Time Half Marathon Training Week 10
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals. She breaks down the key difference between a "just finish" goal and a "fast" goal, and how knowing which one is yours should shape what you cut when life gets in the way. She also shares real, in-the-moment lessons from her tempo run, progression run, and a heat-adapted long run,including a fueling misstep that's a good reminder for anyone training through summer heat. It's an honest look at what a realistic, imperfect training week actually looks like. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 16 · 20 min
RTTC #238 How Long Should Cross Training Be for Slow RunDisney Runners?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down how cross training fits into a slow runDisney runner's training plan and why it's different from strength training. She explains the 5 phases of a running journey and the 6 pillars of balanced training, then answers a listener question about the ideal length and frequency of cross training sessions. Dr. Ali also shares practical ways to fit cross training into a busy schedule, even when time is tight. It's a real-life look at building cardiovascular fitness without adding injury risk from extra running miles. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 14 · 31 min
RTTC #237 Proof of Time Half Marathon Training Week 9
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down week 9 of her Proof of Time half marathon training, a week that was far from perfect but still delivered real progress. She walks through a Level 2 Tempo Run interrupted by a mid-workout treadmill shut down, a heavy strength training session, and a stress-driven decision to skip her long run entirely. Dr. Ali also shares her latest pace test results and explains how to know when it's time to retest and why consistency over months matters more than any single week. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 9 · 47 min
RTTC #236 How Do I Build My Confidence to Finish My Race?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali tackles one of the most common fears runners bring to her: will I actually finish this race? She breaks down why small, incremental training increases build real, physical proof that your body can handle race day, and why a single rough workout due to heat, stress, or life circumstances doesn't mean your fitness is slipping. Dr. Ali shares her "10% more, 10% faster" framework for trusting your training and walks through why looking at the facts, not the qualifiers, is the key to real confidence. She's honest about where coaching ends and professional mental health support may be needed, too. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 7 · 37 min
RTTC #235 Proof of Time Half Marathon Training Week 8
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway. She shares how she reorganized her training around real life: swapping days, choosing a staycation over travel, and still getting in speed work, strength training, and a long run. Along the way she reflects on visible strength gains showing up in everyday moments, and reminds listeners that a "good enough" week of training beats a perfect one that never happens. It's an honest look at balancing consistency with flexibility when life doesn't go exactly as planned. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
July 2 · 36 min
RTTC #234 What Speed Workouts Can a Slow Runner Do That Are Simple?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs. And she explains exactly why each one matters for runDisney race day. She covers the science behind sprint duration and recovery time, introduces the "pink, green, and gray zone" pacing concept, and shares how consistent speed work can lead to real, measurable pace improvements in as little as six weeks. Dr. Ali also gets personal, sharing her own recent pace test results to illustrate how these workouts translate directly to long run and race day performance. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
June 30 · 36 min
RTTC #233 Proof of Time Half Marathon Training Week 7
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali shares her Week 7 Proof of Time half marathon training recap: a week where life got lifey again, but three solid workouts still got done. She walks through a progression run gone sideways (including a scheduling error that accidentally went out to her entire Stronger.Faster.Finisher. community), how she used her moderate pace as a compass to get back on track, and what it actually means to run with purpose when you're still rebuilding. She also covers her 6.29 mile long run in Las Vegas summer heat, why going three minutes per mile slower doesn't mean you're losing fitness, and how to do the math on missed long runs without ever making up miles. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
June 25 · 25 min
RTTC #232 How to Keep Strength Training Simple Enough to Actually Do It
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it. She breaks down how to match your strength training approach to your life, your goals, and your brain's bandwidth, including when low weight and high volume makes sense versus when machines might be your best friend. Dr. Ali also unpacks the concept of neuromuscular demand, explaining why some exercises feel harder than they should, and why that hidden cognitive load might be secretly derailing your consistency. Whether you're training for a Dopey challenge or just trying to stay healthy as a runner, this episode will help you build a strength training habit that actually sticks. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
June 23 · 32 min
RTTC #231 Proof of Time Half Marathon Training Weeks 5 and 6
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay. She walks through a chaotic few weeks of new-build home repairs, including a major shower overhaul, a family health scare, and a weeks-long air conditioning nightmare that left her with almost zero workouts. Along the way, Dr. Ali shares her honest take on what missing two weeks of training actually does (and doesn't do) to your fitness, and how to ease back in without setting yourself up for injury or burnout. If you've ever had to hit pause on your training, this episode is the reassurance you didn't know you needed. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
June 18 · 32 min
RTTC #230 What Makes You Faster Quicker Running or Strength?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she hears from slow and back-of-the-pack runners: what actually makes you faster: running more, strength training, or speed work? She breaks down the "gray zone," the frustrating middle ground where runners feel exhausted all the time but never seem to improve, and explains why the right answer depends entirely on where you are in your running journey. Dr. Ali also shares a simple standing test to figure out whether your legs need more strength work or more speed practice, and why pain is never a reliable measure of whether a workout is working. By the end, you'll understand why sequencing strength and speed correctly, instead of trying to do everything at once, is the real key to getting 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
June 16 · 57 min
RTTC #229 Proof of Time Half Marathon Training Week 4
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through every workout from Week 4 of her Proof of Time half marathon training… the wins, the hard ones, and everything she had to rearrange when life got lifey. She digs into the "2 minutes per mile slower than race pace" advice that gets passed around constantly online, and explains exactly why it doesn't work for back-of-the-pack and run/walk runners the way it's intended to. Dr. Ali also shares what she's learning in real time about pacing, run-walk intervals, and how cumulative training stress across an entire week affects a single workout. If you've ever had a run feel completely off and couldn't figure out why, this episode will give you the bird's-eye-view framework to make sense of 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
June 4 · 31 min
RTTC #228 Running Is Part of Your Life Not Your Whole Life
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali explores one of the most common questions she hears from runners: what do you do when life gets in the way of your training schedule? Dr. Ali shares her personal philosophy that running should fit into your life, not the other way around, and why embracing that mindset is actually what makes training sustainable. She covers the structure of her recommended training week, the value of cross-training and rest days, and how slowing down on easy runs can transform running from a chore into something you genuinely look forward to. Whether you're wondering if you can split a long run, skip a workout, or simply miss Global Running Day guilt-free, this episode gives you permission to make running work for your real life. Episodes mentioned that talk about “The Gray Zone”: Episode 202, Episode 203, Episode 206, Episode 210 Episode 211 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
June 2 · 48 min
RTTC #227 Proof of Time Half Marathon Training Week 3
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali takes us inside Week 3 of her Proof of Time half marathon training, a week where life got lifey and the schedule had to bend. She explores how to triage your workouts when everything piles up, why the order of your training days matters more than you might think, and how building toward a race pace is a long game that requires patience, paced testing, and a willingness to get honest with yourself mid-treadmill. From a breakthrough 30-20-10 to a strong 4.84-mile long run in Las Vegas heat, Dr. Ali shows what it really looks like to train smart when perfect isn't an option. 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
May 28 · 32 min
RTTC #226 Will Running Longer Intervals Make Me Faster?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down one of the most common assumptions in the run/walk world: that running longer is the key to getting faster. Using a real question from a Stronger Faster Finisher member preparing for a 10-miler, Dr. Ali walks through the math behind run/walk pacing and reveals four distinct levers every runner can pull to improve their overall pace. The episode challenges runners to think beyond just their run interval and consider the surprising power of walking 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.
May 26 · 36 min
RTTC #225 Proof of Time Half Marathon Training Week 2
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through every workout and non-workouts of her second week of Proof of Time half marathon training. From navigating a low blood pressure episode that threw off her early week, to a brutal hill workout that ended with her on the kitchen floor eating spoonfuls of maple syrup, to a Friday long run that finally clicked, she shares the full picture of what training actually looks like. She also dives into the science behind one rep max testing, the osmolality of Coke as pre-run fuel, and why building time on your feet matters more than hitting exact mileage. Links mentioned: Fuel Run Recover Podcast about Coke 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 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 Resources Follow me on Instagram @rundisneydpt Join the Facebook Community to get training support Check 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. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.