Running to the Castle

By Dr. Ali MartySports Health & Fitness Fitness Running

Running to the Castle episodes

March 06, 2025RTTC #110 How to Make it So Your Knees Don't Implode
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In this episode of Running to the Castle you’ll learn how to prevent knee pain and achieve long-term running success.
The best way to do this is by focusing on six key pillars: strength training, running training, rest, stretching, equipment, and diet.
These pillars must be balanced, with "build" activities complemented by "support" activities like rest and recovery to prevent injury and overtraining. A gradual approach to running, runner-specific strength training to build strength and prevent injuries.

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.
...
24 min
March 04, 2025RTTC #109 What to Do if You Think You Need KT Tape or a Knee Brace
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In this episode of Running to the Castle you’ll learn what to do when you’re thinking you may need KT tape or knee braces to support your knee during your training.
KT Tape and Knee braces add external support to your knee and you may need them. There may be benefit from doing other things to give your knee support from the inside.
In this episode I discuss ways to determine which to use.

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.
...
20 min
February 27, 2025RTTC #108 How Do You Even Know What Strength Exercises to Do?
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In this episode of Running to the Castle you’ll learn how to decide what exercises to do when you’re an injury-prone runner.
In this episode I discuss the importance of a comprehensive strength training for runners, emphasizing the importance of addressing weaknesses in all major muscle groups (legs, core, arms) to prevent injuries like runner's knee, rather than solely focusing on painful areas.
There are two methods for selecting appropriate exercises: you can do exercises that include movements at all joints and in all directions each joint goes, and making sure you include all major muscle groups. For injury-prone runners who aren’t sure how to do that or don’t want to Google how to do that they can work with a coach, physical therapist or program. for assistance

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.
...
10 min
February 25, 2025RTTC# 107 Should You Be Doing Squats and Lunges for Your Knee Pain?
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In this episode of Running to the Castle you’ll learn if squats and lunges are the best exercises for runners with knee injuries.
You’ll learn how to decide if you should be doing squats and lunges with the need for a thorough assessment considering pain levels, triggers, running schedules, and existing strength routines before starting any exercise program.
For most injury-prone runDisney runners I recommend getting personalized guidance from a physical therapist, cautioning against self-treatment based on online resources or limited advice from primary care physicians.

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.
...
9 min
February 20, 2025RTTC #106 How Injury-Prone runDisney Runners Finish Dopey without Getting Injured
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In this episode of Running to the Castle you’ll learn how to finish the Dopey Challenge even when you’re injury-prone without getting injured.
There are a few things to balance during your training including how much you’re running, how many miles you’re adding each week, strength training, stretching, recovery and fueling.
In this episode you’ll learn about focusing on strength training to finish the Dopey Challenge race.
If you’re interested in learning about strength training for injury-prone runDisney runners I invite you to join the free workshop “Strengthing Training for injury-prone runDisney Runners” on March 5, 2025. Register here before March 4, 2025.

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.
...
18 min
February 18, 2025RTTC #105 Plantar Fasciitis Get Rid of The Pain Before Race Day
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In this episode of Running to the Castle you’ll learn how to get rid of plantar fasciitis pain before race day, like Princess Half Marathon Weekend.
Learn about managing plantar fasciitis before a race with pain management (ice, heat, Epsom salt baths, massage) and the importance of distinguishing between short-term (inflammation) and long-term (scar tissue) treatments. As a reminder, while massage helps short-term pain, long-term prevention requires strengthening exercises, the focus should be on preventative strength training in the off-season and immediate pain relief when you’re training for a race or getting close to race day.
Links mentioned in this episode: Free Workshop: Strength Training for Injury-Prone runDisney runners

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.
...
12 min
February 13, 2025RTTC #104 IT Band before Princess How to Get Through it
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In this episode of Running to the Castle you’ll learn what to do to manage IT Band Syndrome 2 weeks before race day.
I am answering a question I received on instagram from a runner experiencing IT band pain to manage it using heat, foam rolling, stretching, and massage leading up to race day. I also discuss things to focus on including pace or distance to determine symptom triggers.

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.
...
11 min
February 11, 2025RTTC #103 Leg Pain Before Princess Race Can You Race?
Send us Fan Mail
In this episode of Running to the Castle you’ll learn what to do to manage leg pain 2 weeks before the half marathon or 2 course challenge at runDisney.
You’ll learn about managing running injuries, specifically addressing a runner's ischial bursitis including creating a wave effect using heat and ice, foam rolling, massage, and avoiding specific tactics that can make it worse.

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.
...
24 min
February 06, 2025RTTC #102 7 Patterns in runDisney Runners Who DNF Their Race
Send us Fan Mail
In this episode of Running to the Castle you’ll learn 7 patterns Dr. Ali recognized as a physical therapist to runDisney runners DNF’ing their race.
You’ll learn about the 7 patterns including:
Strength training beginning when you train for a race
Running the same pace for every run
Adding 2 miles to every long run
Focusing too much on shoes
Rating their success based on how they feel
Avoiding cross training
Stretching before they ran

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.
...
32 min
February 04, 2025RTTC# 101 Shin Splints and Strength Exercises
Send us Fan Mail
In this episode of Running to the Castle, you'll learn how to prepare for runDisney races like Chills and Thrills and Wine and Dine, and Dopey through strategic base building, strength training, and personalized pacing.
I share insights on managing shin discomfort after outdoor runs, distinguishing between inflammation and shin splints, and highlights recovery techniques like massage and heat therapy.
I discuss the importance of strength training for injury prevention and break down exercises targeting key muscle groups.
You'll also discover why treadmill pace testing can be more reliable and how personalized training plans can help runners of all levels stay on track and injury-free.

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.
...
28 min