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In this episode of Running to the Castle, Dr. Ali dives into one of the most common runner dilemmas: what to do when you miss a run during training... especially when you're getting ready for something big like the Dopey Challenge. 

She answers a listener question about leg pain and catching up safely after time off, revisiting the 10% rule, explaining when and how to skip a deload week, and how to adjust your long runs without overdoing it. 

Dr. Ali shares her thought process behind training plan design, why one-time mileage jumps can be okay, and how recovery weeks are built in for flexibility, especially for back-of-the-pack and injury-prone runners juggling life, races, and recovery.

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 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.

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