Running to the Castle

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In this episode of Running to the Castle you’ll learn how Amanda transformed her half marathon experience from a 4-hour struggle to a confident 3:15 finish. 

She shares how she rebuilt after illness and setbacks, shifted to smarter pacing with intervals, practiced fueling earlier and more consistently, and leaned on strength training and recovery strategies to stay strong. 

Amanda also talks about the mental side of racing, from handling “dark miles” to celebrating progress, and how a family-centered Disney running tradition keeps her motivated and joyful.

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 tackles one of the biggest fears for slow, back-of-the-pack runDisney runners: getting swept by the balloon ladies. 

She explains why training every run at a 15-minute pace is a recipe for burnout and shares a smarter strategy that combines long, slow runs for time on your feet, shorter speed workouts to build efficiency, cross-training to boost fitness without extra pounding, and proper rest and fueling to keep your body strong. 

With the right plan and pacing, you can start in the last corral, stay ahead of the sweepers, and confidently cross the finish line without a dreaded DNF.

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 to do when marathon training leaves you with bad muscle pain. 

Dr. Ali explains why suffering through soreness isn’t necessary and walks you through how to adjust your training, prioritize rest and recovery, and use stretching, massage, and cross-training to keep moving forward. 

You’ll hear why adding strength at the wrong time can backfire, how to balance mileage with recovery techniques, and what adjustments can help you stay on track for race day without burning out.

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 shares practical race-day strategies for runners who weren’t able to train as planned due to illness, surgery, or life circumstances, aka life getting lifey. 

She explains why Run Disney typically won’t offer refunds or corral changes, but emphasizes what runners can control: fueling, pacing, and recovery. 

Her advice includes pre-race carb loading, starting each race slow and steady instead of avoiding an early sprint for a buffer, and structuring run/walk intervals conservatively to maintain energy throughout. 

She also covers how to maximize corral placement, when to sacrifice character stops, and how to recover right after the race with protein, stretching, hydration, and active recovery techniques.

Her bottom line: even without perfect training, smart race-day choices can help you cross the finish line strong and still enjoy your Disney experience.

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 common question of whether runners should wear new shoes right before a race.

She breaks down why the golden rule of “nothing new on race day” matters, explaining that two days isn’t nearly enough time to properly break in new shoes and avoid blisters or discomfort.

Using her Finisher Framework, she puts shoes into context as just one piece of the bigger puzzle of training and recovery, comparing breaking in shoes to softening stiff jeans fresh from the dryer. 

Dr. Ali also explains the key differences between trail, road, walking, and training shoes, emphasizing why specialized shoes matter for different activities but stressing that race week is the wrong time to experiment. 

Her bottom line: plan ahead with gear, break shoes in gradually, and don’t risk sabotaging your race by making last-minute changes.

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 reminds runners that a single bad workout doesn’t define their training—because workouts don’t happen in a vacuum. 

Using her “rule of thirds,” she explains that about one-third of your workouts will feel great, one-third will feel neutral, and one-third will feel tough, and that balance is not only normal but necessary for progress. 

She shares examples from her clients in Stronger. Faster. Finisher. to show how stress, sleep, fueling, life circumstances, and even the menstrual cycle can affect performance on any given day. 

Dr. Ali emphasizes the importance of zooming out to look at training over weeks and months, rather than panicking over one rough session, and highlights why consistency and repeating the same workouts over time help prevent injury and retrain the body to move with confidence. 

Her takeaway: don’t let one bad workout shake your confidence—progress comes from the big picture.

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 answers a common question: “What if my easy pace feels too fast for me?” 

She explains why relying on apps that calculate training paces from a 5K PR can be misleading, since factors like distance, heat, stress, sleep, fueling, and hydration all impact heart rate and effort. 

Easy runs should feel truly easy—conversational and sustainable—not like a struggle to hit a number. 

Dr. Ali shares why slowing down, even to a pace that feels “too slow,” is critical for building fitness, preventing burnout, and saving energy for harder workouts and race day. 

She emphasizes that race day adrenaline, carb loading, and training efficiency often result in runners averaging 60–90 seconds per mile faster than their training paces, proving that running slower in practice ultimately leads to stronger, faster results at runDisney races.

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 often-overlooked side of injuries: what happens after the bone, tendon, or muscle technically heals. 

Using real-life examples, from a TV show storyline to her own childhood injury and even ACL and stress fracture cases, she explains the concept of sequelae, the chain reaction of weakness, tightness, and compensations that follow an injury. 

You’ll learn why lingering pain, stiffness, or new issues in your back, hips, or shoulders are common after being in a cast, brace, or boot, and how to prevent them with the right strategies.

Dr. Ali shares why physical therapy matters long after the initial injury is “fixed,” and how small adjustments like using an Even Up or maintaining strength in other areas can keep you from developing bigger setbacks down the road. 

This episode is all about giving yourself grace, knowing what to watch for, and taking proactive steps so you can truly return to running strong.

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 5 practical strategies to stay consistent with your runDisney training—especially if running isn’t the center of your life. 

Dr. Ali shares the top struggles runners report, like motivation, consistency, and long runs, and breaks down how to overcome them. 

From having honest conversations with your partner about priorities, to throwing perfection out the window, to focusing on the bare minimum that keeps you moving forward, she gives real-life examples of how to fit training into a busy schedule. 

You’ll also discover why finding the right time of day for you matters, and how even a quick 20-minute workout can help you build fitness and keep momentum. 

This episode is all about balancing real life with training so you can reach the start line confident and cross the finish line strong.

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 about Achilles pain—what it feels like, why it happens, and how to both recover from it and keep it from coming back during your runDisney race training. 

Dr. Ali breaks down the common symptoms and underlying causes of Achilles issues, then walks you through a step-by-step rehab plan. 

She also shares practical, proven strategies to prevent future injuries so you can train consistently and cross the finish line feeling strong.

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. 
• ...