Send us a text

In this episode of Running to the Castle, Dr. Ali reminds runners that a single bad workout doesn’t define their training—because workouts don’t happen in a vacuum. 

Using her “rule of thirds,” she explains that about one-third of your workouts will feel great, one-third will feel neutral, and one-third will feel tough, and that balance is not only normal but necessary for progress. 

She shares examples from her clients in Stronger. Faster. Finisher. to show how stress, sleep, fueling, life circumstances, and even the menstrual cycle can affect performance on any given day. 

Dr. Ali emphasizes the importance of zooming out to look at training over weeks and months, rather than panicking over one rough session, and highlights why consistency and repeating the same workouts over time help prevent injury and retrain the body to move with confidence. 

Her takeaway: don’t let one bad workout shake your confidence—progress comes from the big picture.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.