Running to the Castle

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In this episode of Running to the Castle, Dr. Ali welcomes special guest Betsy Foster, founder of Foster Strength and Built Bodies and host of the Your Strongest Body podcast. Together they dive into the world of strength training for women in their 30s and 40s, breaking down the myths about “bulking up,” soreness, and calorie-burning workouts. 

Betsy shares her journey from dancer to strength coach and explains how lifting weights helps women build confidence, energy, and resilience, not just muscle. 

Dr. Ali and Betsy discuss how to unlearn the toxic “exercise to shrink yourself” mindset, view food as fuel, and find a balance between effort and recovery. 

They also cover how to start small with strength training, what realistic progress looks like, and how to train effectively at home or in the gym without feeling judged. 

This conversation is packed with encouragement for runners who want to get stronger, enjoy movement, and build a body that supports their goals without punishment or burnout.

Learn more about Betsy on her website

Follow Betsy on Instagram

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

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In this episode of Running to the Castle, Dr. Ali discusses how to continue training for Dopey after a Marathon with 10 weeks to go.

Dr. Ali discusses how you need to let your body recover from the first marathon before continuing on to training for Dopey and this is a mistake runners often make that prevent them from reaching the starting line.

She outlines what the next 3 weeks could look like to allow yourself to recover from the first marathon, then goes on to discuss options for long run mileage in the subsequent weeks.

Dr. Ali notes that because the runner has already completed a Marathon, the 10% rule doesn’t need to be followed because these aren’t “new miles” and instead are cycling through 10-20 miles of long runs to train for Dopey with the addition of speed workouts if speed is a concern, and to incorporate 2 weekends of back-to-back-to-back-to-back simulation weekends to simulate the Dopey experience of running 4 days in a row.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

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In this episode of Running to the Castle, Dr. Ali discusses how to train after Wine and Dine Half Marathon or 2 Course Challenge and the Dopey Challenge, or other races that include the Marathon in January 2026. The biggest thing to avoid is overtraining. 

She discusses how it’s better to be a little undertrained than overtrained.

Take the next 2 weeks immediately after Wine and Dine to rest and recover. Walk and cross train and take at least 2 rest days each week for the next two weeks. Avoid running until at least 10 days after Wine and Dine, and if you’ve been training for Dopey already you can start you next long run the following Sunday at 11.77 miles.

Dr. Ali reviews between that first long run and Dec 21 to increase the long run by 10% to avoid over training, and the longest run should be no more than 20 miles. Then start to taper. Taper is where you decrease overall running and speed to store energy.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

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In this episode of Running to the Castle, Dr. Ali explains why you should not run a half marathon to train for a half marathon or a 5K to train for a 5K. 

She shares how repeating race distance too often leads to burnout, injury, and loss of motivation instead of better performance. 

Using examples from soccer training and Greek mythology, Dr. Ali illustrates how breaking training into smaller, focused sessions builds strength and endurance more effectively than constantly doing full-distance runs. 

She reminds runners that her free training plans intentionally cap long runs at about 70 percent of race distance to build time on your feet without exhausting your body. 

Dr. Ali also shares a quick life update about moving, taking a short podcast break, and getting back on schedule with new episodes twice a week.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali breaks down one of the most common questions she gets from runners: what supplements should I take for joint pain? 

She explains that while glucosamine, chondroitin, turmeric, and collagen are often marketed for joint support, supplements alone rarely solve running-related pain. 

They can sometimes help overall joint health, but they cannot replace smart training, recovery, and balance. Dr. Ali uses her Finisher Framework to show how persistent joint pain, especially when it starts after running five miles, is usually a training or recovery issue, not a supplement issue. 

She encourages runners to look at their pace, mileage progression, rest, footwear, and recovery habits before reaching for pills, reminding listeners that most of these products are unregulated and that relying on them without adjusting training only leads to “expensive pee.”

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali tackles the question “Is your injury all in your head?” and answers with a firm no. 

Using a listener’s calf-pain story as a springboard, she explains how real physiology (sensitized tissues, nerve-related pain, and conditions like CRPS) can persist even when basic imaging looks “normal,” and why stress fractures often require MRI, not X-rays, to diagnose during early symptoms. 

Drawing on her own experience with orthostatic hypotension and her physical therapy practice, Dr. Ali shows how lack of targeted rehab (e.g., after hip replacement) can leave nerves and soft tissues reactive, fueling long-term pain that’s too often dismissed. 

She then introduces her Finisher Framework—six pillars that stop the injury cycle: strength work, smart training structure, stretching/mobility, rest and recovery, footwear/equipment, and fueling/hydration—emphasizing that most runners don’t need “more” of everything; they need the right thing. 

Finally, she flags over-racing and under-resting (like stacking five half marathons in two years) as a common setup for recurring injuries and urges listeners to seek proper assessment and a tailored plan instead of pushing through pain.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, you’ll learn why finishing strong has nothing to do with running more miles. 

Dr. Ali breaks down the common mistake many back-of-the-pack and injury-prone runners make, adding extra runs or pushing past race distance in hopes of feeling stronger on race day, and explains why that approach often leads to fatigue, burnout, and injury instead. 

Using a soccer analogy, she redefines the phrase “practice like you play,” showing that strength, speed work, strategy, and fueling, not endless miles, are what build true race-day endurance.

Dr. Ali shares how her clients train smarter, not harder, through gradual mileage increases, strategic rest, and carb loading so they can cross the runDisney finish line feeling strong, confident, and ready to enjoy the parks after.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali dives into the messy overlap of AI, training plans, and social media “perfect” bodies. 

She shares how she uses ChatGPT to tidy her own wording, but shows why you shouldn’t trust AI to design your plan: Gemini contradicted its own 10% rule and under-rested runners, while ChatGPT spit out a marathon plan that started at 6 miles and changed structure midstream—red flags for injury-prone athletes. 

The takeaway: treat AI as a helper, not a coach. Favor gradual mileage, real rest days, smart run/walk ratios, and cross-training, and if you’re coming back or starting fresh, begin with a 0-to-5K base before building. 

Dr. Ali also calls out AI-generated/filtered images that warp expectations; don’t compare yourself to content that isn’t real. 

Use critical thinking on every “cookie-cutter” plan and post, keep what fits your body, and keep scrolling on the rest.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali tackles the question of whether cross-training actually helps your RunDisney training…and why she believes it absolutely does. 

She explains how cross-training improves cardiovascular endurance, making running feel easier without piling extra stress on your joints. 

Drawing on both client examples and her own childhood sports experience, Ali shows how mixing up your training builds fitness faster, prevents overuse injuries, and helps you feel less wiped out after every run. 

If you’ve ever wondered whether cycling, swimming, rowing, or even playing another sport can make you a better runner, this episode breaks down exactly how and why cross-training works.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, you’ll learn what it was like to run the final Disneyland Halloween Half Marathon Weekend before the race series goes on hiatus. 

Dr. Ali shares her experience running all three races—the 5K, 10K, and half marathon—including the lessons she learned about pacing for photo stops, fueling with flat Coke and Nerds Gummy Clusters, and checking in every half mile to stay steady in the heat.

You’ll also hear how course support, character stops, and Anaheim’s hills played into her strategy, why she skipped the parks to prioritize recovery, and how she finished the half in 3:04 feeling strong.

 Whether you’re planning a future RunDisney race or looking for practical race-day tips, this recap gives you insights you can use for your own training and race execution.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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 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. 
• ...