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In this episode of Running to the Castle, Dr. Ali walks you through exactly what to do after you finish the Dopey Challenge so you can recover without losing fitness or falling into the all-or-nothing trap that leads to injury or burnout. 

She explains the two biggest mistakes runners make post-race…doing too much too soon or waiting so long they lose all momentum…and outlines a clear, gentle two-to-three-week recovery plan designed specifically for slow, back-of-the-pack, or injury-prone runDisney runners. 

Dr. Ali breaks down how to balance rest, walking, cross-training, and your first easy run back, why recovery can take six to eight weeks even if you feel “fine,” and how proper post-Dopey recovery sets you up to enjoy future races like Disneyland, Princess, or Springtime Surprise without feeling exhausted, injured, or mentally fried.

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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In this episode of Running to the Castle, Dr. Ali breaks down exactly how to warm up and stretch during the Dopey Challenge so you can protect your body across 4 straight race days and still feel strong by marathon morning. 

She explains the difference between dynamic movement, mobility work, and static stretching…and why doing the wrong type at the wrong time can actually make you feel worse.

Dr. Ali walks through how warming up properly helps your body redirect blood flow to working muscles, loosen stiff joints, and prevent early cramping, especially for slow, back-of-the-pack, or injury-prone runners. 

She also gives clear, practical guidance on when to stretch, how long to hold stretches, which muscle groups matter most after each race, and how to layer in tools like compression, foam rolling, and elevation so soreness doesn’t snowball by day 4.

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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In this episode of Running to the Castle, Dr. Ali breaks down exactly how slow, back-of-the-pack runners should approach fueling and hydration during Dopey and other runDisney races, shifting the focus away from miles and onto time on course. 

She explains why runners holding hands with the balloon ladies need a completely different fueling strategy than faster runners, outlines the 60 to 90 grams of carbs per hour guideline in a practical, non-overwhelming way, and walks through when to start fueling, how often to eat, and what kinds of carbs actually work during long race days. 

Dr. Ali also dives into hydration, electrolytes, salty sweaters, and how to avoid bonking, dizziness, nausea, and GI distress so you can finish strong, protect your energy, and still enjoy the parks after crossing the finish line.

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.

...

Send us a text

In this episode of Running to the Castle, Dr. Ali walks you through exactly how to carb load and fuel for the Dopey Challenge…without fear, perfectionism, or second-guessing yourself. 

She explains when to start carb loading based on your longest race, how to calculate your personal carb needs using body weight, and why bloating, heaviness, and eating way more sugar than usual are not only normal…but necessary. 

Dr. Ali also breaks down simple vs complex carbs, how to fuel during each race based on time on course (not distance), and how to plan everything ahead of time so you are not trying to do math at 2 a.m. in a hotel room. 

This episode is packed with practical strategies to help slow, back-of-the-pack, or injury-prone runDisney runners avoid the wall, reduce nausea and dizziness, and cross the finish line of Dopey feeling stronger and more confident.

Episode 65: How to Eat for 4 Days and 48.6 Miles: How to Fuel for the Dopey Challenge with Stephanie Hnatiuk

Race Day Fueling and Carb Loading Calculators

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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In this episode of Running to the Castle, Dr. Ali walks you through Dopey Race Weekend Part Two…packing and race week prep…with a very specific lens for slow, back-of-the-pack, or injury-prone runDisney runners. 

Instead of rehashing the obvious basics, she focuses on the often-forgotten recovery tools, fueling essentials, and blister-prevention strategies that actually make the difference when you’re racing 48.6 miles over four days. 

Drawing from her experience as a runner, running coach, and physical therapist, Dr. Ali explains why race week is not the time to experiment, how to approach recovery the same way you trained, and why preventing problems like blisters and chafing is far easier than trying to fix them mid-race. 

If you want to feel as good as possible each morning of Dopey…this episode helps you pack with intention instead of panic.

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.

...

Send us a text

In this episode of Running to the Castle, Dr. Ali tackles one of the most stressful Dopey training questions she gets every year…what to do if you miss your peak week long run. 

She explains why skipping the 20-miler late in training is not only okay but often the smartest choice for slow, back-of-the-pack, or injury-prone runDisney runners dealing with illness, pain, or life getting in the way. 

Dr. Ali walks through the real risks of trying to “make it up,” why being slightly undertrained is far safer than overtrained, and how the taper is designed to store energy…not cram in miles. 

Using her bow-and-arrow analogy, she reframes tapering as a performance tool that helps you toe the start line with energy, confidence, and enough buffer to enjoy character stops and avoid the balloon ladies. 

If you’re panicking about a missed long run, this episode gives you permission to stop stressing and start trusting your training.

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.

...

Send us a text

In this episode of Running to the Castle, Dr. Ali tackles a belief that keeps so many slow, back of the pack, or injury-prone runDisney runners stuck in fear…the idea that you have to run 26.2 miles in training to prove you can finish a marathon. 

Dr. Ali breaks down why late-cycle full marathon training runs actually increase injury risk and decrease your chances of feeling good on race day. 

She explains why training for time on your feet instead of total mileage is a smarter, safer strategy for runners expecting long finish times, especially those training for Dopey, Goofy, or Marathon Weekend. 

She walks through the math, the physiology, and the mindset shift that allows you to build confidence without burning yourself out…so race day truly becomes your victory lap.

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.

...

Send us a text

In this episode of Running to the Castle, Dr. Ali answers a question nearly every slow, back of the pack, or injury-prone runDisney runner has asked at some point…can you skip a run if you’re still sore? 

She breaks down why the answer really does depend, how to tell whether movement will help or hurt, and why soreness after strength training isn’t always a badge of honor. 

Dr. Ali explains the difference between normal adjustment soreness and soreness that disrupts training, why timing your strength work matters so much for races like Dopey, and how poor planning…not weakness…is often the real reason runners feel stuck skipping runs. 

You’ll learn how to test your body safely, when a walk or bike ride is the better choice, and how smarter strength progression and recovery can keep soreness from derailing your training altogether.

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.

...

Send us a text

In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she gets from slow, back of the pack, or injury-prone runDisney runners…can you break up a 16-mile long run when training for a marathon or Dopey? 

She explains why the popular “never run more than 3 hours” advice often doesn’t apply to runners who will be on their feet for 6–7 hours on race day, and how blindly following that rule can actually set you up for injury or a DNF. 

Dr. Ali walks through when breaking up a long run makes sense…like vacations, packed schedules, or life getting lifey…and when it’s important to practice running long continuously for the physical and mental demands of race day. 

She also reframes time on your feet, including walking all day at Disney, as a valuable part of training when used strategically, and emphasizes realistic expectations, flexibility, and making training work for real life runners…not elite ones.

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.

...

Send us a text

In this episode of Running to the Castle Dr. Ali discusses how fast to walk during run/walk intervals.

She gives examples from slow, back of the pack runners training for runDisney races and what running paces and walking paces could be to achieve a 15 minute per mile average training pace.

Dr. Ali discusses the importance of using the same walking pace during a variety of training runs such as the long, easy runs or short, speed workouts like 30-20-10 or Tempo runs.

She advises against walking too fast to boost your overall pace if it means you can’t complete the training run or race.

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.

...