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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.

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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.

Send us a text

Hey!
How's it goin?
In today's episode I'm talking about wearing new running shoes and them causing pain

1. Why Shoe Choice Doesn't Matter for Injury Prevention:
   • Debunking the myth that specific shoes prevent injuries.
   • Focus on understanding the real causes of pain and injury.
2. Case Study: New Shoe Pain and Injury:
   • Discussing a specific case of knee pain caused by new shoes.
   • Highlighting the importance of gradually breaking in new shoes.
3. Breaking in New Shoes the Right Way:
   • Importance of starting with short walks or runs in new shoes.
   • Gradually increasing distance over several weeks.
   • Suggestions for safely breaking in new shoes.

Other Episodes Mentioned: 

• 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.

Send us a text

Hey!
How's it goin?
I am talking about "what is the best shoe to prevent injury or for specific injuries?"
Included:

1. The Myth of a Universal Shoe for Injury Prevention:
   • Addressing common misconceptions about specific shoes preventing injuries.
   • Explaining the diversity of foot types and running styles.
2. Understanding Foot Type and Running Gait:
   • Discussing different foot types: flat-footed, neutral, and high-arched.
   • Explaining how running style affects shoe choice: heel-striking, mid-foot stance, toe-striking, etc.
3. Choosing the Right Shoe for Your Foot and Running Style:
   • Emphasizing the importance of comfort and individual fit over brand or model.
   • Offering guidance on determining foot type and analyzing running gait.

Case Study: Knee and Arch Pain from Shoe Switch:

• Analyzing a specific case of knee and arch pain caused by changing shoes mid-run.
• Emphasizing the complexity of factors contributing to pain and 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 talk about how fast should you run on race day at runDisney events.

• Use the different types of running training on race day
• How to warm up for a runDisney race
• 2 options for warming up for an early morning race
• Why your legs cramp in the first 2 miles of running
• What pace to start the runDisney race
• How often to change your pace in a race
• How to know if you should change your pace (How do you know if you're going too fast)
• When to pick up the pace
• Picking a pace for runDisney challenges like Dopey, Goofy, Fairytale, Springtime Surprise, etc
• What to do after you cross the finish line

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

In this episode I talk about runDisney races and how to find out what corral you're in for your race.

• runDisney event guide
• Corral based on bib numbers?
• My understanding as how corrals are organized in runDisney races
• How to guarantee a good corral placement in runDisney races
• You're guaranteed to know your corral placement at this point
• What to do if a friend or family member is in a different corral and you want to run together
• Tips for being at the front of the corral
• Tips for getting far away from the balloon ladies

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 fueling for Disney Princess Fairytale Challenge for injury prone runners, or runners who have struggled with getting injured while training for their runDisney race.

In this episode:

• Pre-race fueling
  • Should you carb load if you're a slow runner?
  • Should you carb load if you're runner a short distance?
  • When to start carb loading
  • What to eat for carb loading
  • Foods to avoid during race week
• Breakfast on race day
• Race day fueling
  • How much to eat during the race
  • What to eat during the race
  • When to eat during the race

That's all for now,
Dr. Ali

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.