Running to the Castle

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In this episode of Running to the Castle, you’ll learn how to put all the pieces of the Finisher Framework together so you can train smart, avoid injury, and cross your runDisney finish line feeling strong—not broken. 

Dr. Ali recaps the two sides of the framework—the “build” side (training and strength) that develops your fitness, and the “support” side (stretching, rest, recovery, fueling, hydration, and equipment) that keeps you healthy and consistent—and explains why finding the right balance for you is key. 

She walks you through the step-by-step order she recommends for adding elements into your training plan, starting with your core training schedule, then layering in recovery routines, cross-training, and strength, and only adjusting shoes and equipment last. 

You’ll also hear why making one change at a time helps you pinpoint what’s working, and how to troubleshoot common issues like knee pain by looking at training and recovery first. 

Remember to use this framework to adjust your race strategy so you can enjoy every mile—and every Disney park—after your race.

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 fueling and hydration are essential for slow, back-of-the-pack, or “not really a runner” runners training for a runDisney race. 

Dr. Ali debunks the myth that only fast runners need to fuel, explaining that it’s not about pace—it’s about how long you’re out on the course. 

She dives into how to choose the right fuel for your body (spoiler: it might be Pop-Tarts, pretzels, or Nerds Gummy Clusters), how much you need (typically 60–90g of carbs per hour), and when to start fueling (hint: don’t wait until you feel lightheaded). 

You’ll also learn why practicing your fueling strategy on every long run is critical, how to train your gut, and why walking while fueling is totally okay. 

This episode is packed with practical tips to help you avoid hitting the wall and actually enjoy your race. 

Plus, Dr. Ali shares her personal fueling strategy and highlights from Stronger.Faster.Finisher. clients who found what worked for them.

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 how shoes and equipment fit into the broader Finisher Framework—and why, despite what you’ve heard, they’re not the most important factor in your runDisney training. 

Dr. Ali breaks down what actually matters when choosing running shoes (hint: it’s not just arch height or brand), how heel drop affects your calves and Achilles, and why breaking in shoes properly can prevent major pain down the line. 

You’ll also learn what to look for in foam rollers, massage guns, resistance bands, and even the professionals you work with—and how to tell if any of them are helping or hurting your progress. 

This episode will help you avoid common gear mistakes and understand how to balance your equipment with the rest of your training so you can finish strong, not broken.

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 the difference between stretching and mobility, why both are essential parts of the recovery process, and how to use them strategically to support consistent training for your runDisney race. 

Dr. Ali explains that static stretching helps improve flexibility and reduce soreness, while mobility is better for runners who are very sore, tight, or recovering from injury. 

She shares why overstretching can make pain worse, especially for those with tendon issues like Achilles tendonitis, and gives practical advice on how long to hold stretches, how to avoid nerve pain, and how to scale recovery time based on workout intensity.

You'll also hear why more isn't always better and how to use this part of the Finisher Framework to keep training without falling apart.

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 the Rest & Recovery pillar of the Finisher Framework and why it’s just as essential as strength and training when preparing for your runDisney race. 

Dr. Ali explains how proper rest—typically 2 full rest days per week—is not just a break from running, but a vital part of your training that allows your body to heal and get stronger. 

You’ll also learn about temperature-based recovery methods like Epsom salt baths or ice packs, and massage-based techniques like foam rolling, massage guns, and monthly professional massages to support healing, reduce soreness, and prevent injury. 

Dr. Ali breaks down when and how to use these tools, cautions against using your rest days for active workouts like yoga or Pilates, and shares how rest is personalized depending on your training background and goals. 

This episode will help you embrace recovery so you can stay consistent, healthy, and race-ready.

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 how to approach the “Training” pillar of the Finisher Framework—the part that covers your long runs, speed workouts, and cross training in a way that helps you build endurance without burnout or injury. 

Dr. Ali breaks down what each type of workout is for, how to schedule your week based on your phase of training, and how to make slow, steady progress that doesn’t wreck your body. 

You’ll hear exactly how to structure your week with just 5 workout days—including tips for pacing, progression, and choosing the best types of speed workouts for runDisney runners who use run/walk intervals. 

This episode will help you train smarter and finish stronger—without being exhausted, in pain, or missing the parks.

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 how to incorporate strength training into your runDisney race prep without overdoing it or making your pain worse. 

Dr. Ali breaks down the Strength category of her Finisher Framework—the signature process she uses with injury-prone, back-of-the-pack, or “not really a runner” types in Stronger. Faster. Finisher. 

You’ll find out who strength training is actually for (and when it might not be helpful), how to adapt it depending on whether you’re in the build, training, taper, race, or recovery phase, and how to choose the best exercises based on your body, equipment, and goals. 

She shares practical tips for finding the right weight range, prioritizing consistency, and managing pain before loading an injured area. 

Whether you’re lifting at home or in the gym, this episode gives you a smarter, safer way to build strength and support your training without risking burnout or injury.

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 the Finisher Framework—Dr. Ali's signature method for helping slow, back-of-the-pack, injury-prone, or “not really a runner” type of runners train smarter and finish strong. 

This is the exact framework she uses with her 1-on-1 clients and inside Stronger. Faster. Finisher. to help runners cross the finish line without feeling broken—and actually enjoy the Disney parks afterward. 

You’ll get a high-level overview of the six core categories that must stay in balance to prevent burnout, avoid injury, and make real progress. 

Dr. Ali will dive deeper into each of these categories in future episodes, but this one lays the foundation for how to train with confidence, clarity, and consistency all the way to race day.

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 how to decide how to move forward with training for your race if you have hip and groin pain with running.

Dr. Ali received a question from an Instagram follower regarding how to keep training for Wine and Dine half marathon to Dopey race with hip and groin pain.

Dr. Ali walks you through the questions she asks her clients, and recommends you ask yourself, and how to start relieving the pain so you can keep running.

As always this is for educational purposes and you should seek medical advice from your provider based on your specific case.

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 how to train for your runDisney race—whether that’s Dopey, Goofy, Wine & Dine, or another event—without being wrecked after every long run. 

Dr. Ali breaks down the biggest mistakes she sees from slow, back-of-the-pack, or injury-prone runners: following aggressive training plans, trying to hit the same paces each week, and pushing through soreness like it’s just “part of the process.” 

Instead, you’ll hear five strategies she teaches her clients to stay consistent and pain-free—like slowing down, and building mileage so gradually your body barely notices. You’ll also hear how to recognize if your long runs are too much, and how to adjust if you’re already behind or hurting. 

With a powerful story of a Dopey runner who trained differently and came back stronger, this episode reminds you: your long runs should build confidence, not fear—and your plan should help you finish strong, not broken.

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. 
• ...