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In 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 Christina

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  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.