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In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 an...

Send a text

In 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. 

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...

Send a text

In 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.

How runDisney Runners Get Out of Corral G - The workshop for runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 shou...