Send us a text

Hey! How's it goin?
In this episode you'll hear part of a live training I gave going over exactly how to train in the last month before Springtime Surprise.

In this epsidode I talk about:
The top 3 mistakes to avoid
1. Too many miles
2. Miles too close to race day (when to stop running before race day)
3. Not handling pain with the proper techniques

• How far an injury-prone or already injured runner should run on the longest run
• The right techniques to use to get rid of pain now
• When to stop running before race day
• What to do if you can't get the miles in before race day
• How to taper properly

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey! How's it goin?
In this episode I'm talking about how to train for a runDisney race even when you're prone to getting hurt or are already injured. Learn what your training plan should include if that's you.

• Rest Days:
  • How many rest days
• Cross Training:
  • Types of cross training and how much to do
• Running Days:
  • Types of running days: short and long runs, easy runs and speed work
  • Mileage increases
  • Deload and taper weeks
• Strength Workouts:
  • Type of strength training and how much to do

Also mentioned in this episode: RTTC #11: Phases of a Running Journey and How To Use Each Phase to Run If You're Injury-Prone

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
In today's episode I'm talking about using strength training to prevent injuries.


The Build Phase of a Running Journey

• What it is
• The significance of building strength during the build phase.

The Role of Strength Training in Injury Prevention

• Misconceptions about strength training and injury recovery.
• Strength exercises for long-term injury prevention.
• Pain management techniques and strength training benefits.

Strength Training Routine

• Ideal frequency and duration of strength training sessions during the build phase.
• Essential strength exercises for runners.
• Progression strategies for strength exercises.
• Adjusting strength workouts during training, rest and recovery phases.

Episodes mentioned: RTTC #11 Phases of a Running Journey and How To Use Each Phase to Run If You're Injury-Prone

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
In today's episode I'm going through a list of common mistakes that keep runDisney runners injured so you can avoid making them.


Common Mistakes Include:

• Running mistakes
• Shoe mistakes
• Rest day mistakes
• Cross training mistakes
• Strength training mistakes
• Stretching mistakes
• Fueling and nutrition mistakes
• Pain relief mistakes
• Pacing mistakes
  
  

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
In this episode I talk about how changing your priority throughout the year let's you heal your injury so you can keep running.

Exploring the Five Phases

• Explanation of the five key phases of a running journey: Rest and Recovery, Build, Train, Taper, and Race.
• Overview of the duration and focus of each phase in relation to race training and recovery.

The Rest and Recovery Phase for runDisney Runners with an Injury

The Build Phase: Building Muscle with an Injury

The Train Phase: Training for a Race with an Injury

The Taper Phase: Tapering for a Race with an Injury

The Race Phase & Injury Prevention

Running runDisney races with Injury

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
In this episode I discuss the best ways to get rid of pain from running.
There are 3 Categories of Pain Relief Techniques:

• Massage-Based Relief Technique:
  • Use of massage, massage g*n and foam rollers to alleviate muscle soreness and tightness.
• Temperature-Based Relief Technique:
  • Temperature-based methods such as heating pads, cold packs, hot Epsom salt baths, and cold plunges.
• Static Stretching:
  • Explanation of static stretching and its benefits for flexibility and muscle recovery.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
In this episode I outline the exact training plan I gave a client to train for Springtime Surprise Challenge after Princess Half Marathon Weekend Fairytale Challenge.

In this episode:
Challenges of Transitioning Between Races

Training Plan Overview for Princess to Springtime

Weeks 3-6: Building Strength and Endurance

Weeks 7-9: Continuing the Training Progression

Peak Week and Race Preparation

Race Week and Post-Race Recovery

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
In this episode I answer the question "how long should I rest my injury to let it heal before I run again?"

Types of Injuries and Resting Periods:

• Explanation of three categories of injuries: traumatic event injuries, 80% of running injuries, and 20% of running injuries.
• Detailed discussion on each category and the corresponding resting periods required.

Traumatic Event Injuries:

• Examples of common traumatic event injuries and their respective recovery timelines.

80% of Running Injuries:

• Overview of running injuries caused by overtraining or repetitive stress.
• Prolonged rest may not be beneficial for these injuries.
• Identifying pain patterns during running and post-run discomfort.
• Incorporating cross-training to reduce joint load while maintaining endurance.

Rest Recommendations and Training Plans:

• Rest days and incorporating strength training into the training plan.
• Adjusting training plans based on pain patterns and understanding the significance of rest days.
• Personalized approach to training and rest based on individual injury profiles and running goals.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
Today I am talking about pacing yourself for runDisney races so you can finish the race.

What Pace Do You Need to Keep at Run Disney Races?

• Explanation of the importance of maintaining a specific pace to avoid getting swept off the course.
• Addressing common concerns about pace, such as the 16-minute per mile guideline.
• Clarifying the pace requirements for different Run Disney race distances.

Discussion:

• Overview of the balloon ladies and their role as timekeepers in Run Disney races.
• Explanation of the 16-minute per mile pace and its significance.
• Discussion on how starting in a corral placement can provide flexibility in pacing.
• Insights on managing pace and making strategic decisions for injury-prone runners.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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

Hey!
How's it goin?
In this episode I'm talking about changing your running gait

Changing Your Running Gait

• Discussion on how to change your running gait to prevent injury.
• For Injury-prone Disney Runners aiming for magical miles.

Importance of Gait Modification

• Emphasize the need for efficiency in running gait.

Recommended Gait Change

• Explanation of the recommended change: Keep feet underneath hips.
• Contrast between previous and recommended running styles.
• Visual cues to identify the current running gait.

Physics and Biomechanics

• Discussion on equal and opposite reactions in running biomechanics.

Impact on Joints and Muscles

• Impact of gait on joint health.
• Contrast between heel striking and landing on toes.
• Analysis of muscle activation in different landing scenarios.

Injury Prevention Strategies

• Focus on minimizing impact on joints, especially knees.
• Discussion on how gait modification can prevent knee injuries.
• Emphasis on the role of shoes in impact absorption.

Also mentioned in this episode: RTTC #4 - What is the Best Shoe to Prevent Running Injury

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.