Running to the Castle

By Dr. Ali MartySports Health & Fitness Fitness Running

Running to the Castle episodes

January 21, 2025RTTC #90 How to Get a Proof of Time for runDisney Marathon
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In this episode of Running to the Castle you’ll learn the proof of time requirements for the runDisney Marathon and runDisney half marathon and what you need to do to get a proof of time so you get placed in lower corrals.
Some helpful information includes:
PoT for Marathon 5 hours or less
Half marathon 2.5 hours or less
Can use 10k, 10 Mile, half or marathon
Proof of time for Marathon 2025 was due July 1, 2024
Can you use a previous runDisney race for your proof of time for Dopey?
Can you use a virtual run or training run for Disney proof of time for marathon?

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.
...
15 min
January 20, 2025RTTC #89 5 Key Elements Your Strength Plan Needs So It Works & You Stop Getting Injured
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In this episode of Running to the Castle you’ll learn the 5 key elements that you need to include in your strength plan so it works and you stop getting injured.
As a physical therapist since 2012 and from doing this for more than a decade I have noticed some patients and clients get stronger and stop getting injured so others don’t and they stay hurt. There are 5 things that all the runners who get stronger and stop getting injured included in their strength training plan.
The 5 elements are
Lifting a solid amount of weight for you
A workout you like
Practice the same exercises for 2-3 months
A stepping stone progressive plan
Doesn’t cause pain or excessive soreness
Listen to the episode to hear the nuances of each of these and what they mean.

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.
...
23 min
January 19, 2025RTTC #88 How to Get Stronger
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In this episode of Running to the Castle you’ll learn how to actually get stronger so you stop getting injured.
A common problem runDisney runners have is they get to the 8, 9, 10 mile training runs and can’t run more because they keep getting injured. So they know they need strength exercises to stop getting injured and the easy part is knowing you need strength exercising and googling strength workout videos to start working out.
The hard part is knowing which workouts are going to work for you that won’t make you worse and you’ll actually get stronger and stop getting injured. One way to make sure you get stronger is to organize your training to make it so you work on the bulk of your strength training before you start training for your race. Learn how to find the time to when you should prioritize strength training.

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
January 18, 2025RTTC #87 Run Your Strongest Dopey in 2026
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In this episode of Running to the Castle you’ll learn how to get stronger so you can run Dopey stronger in 2026.
Learn when to officially start training for Dopey and what to do leading up to official training. There are specific things to work out and a top mistake to avoid. Avoid this top mistake so you don’t get injured again and you can stop getting minor injuries throughout training.
In this episode you’ll hear about strength training your legs, upper body and core to be a strong runner and what priorities you should focus on during different months of the year when you’re training for Dopey to finish strong.

Learn more about the Stronger. Faster. Finisher. Program

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.
...
19 min
January 17, 2025RTTC #86 If You Want to Get Faster Do This
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In this episode of Running to the Castle you’ll learn how to get faster as a slow runDisney runner. If you want to run faster, increase your speed and increase your pace follow the steps in this episode.
Learn the top mistake runDisney runners make when working on getting faster and avoid it by doing what is laid out in this episode.

Learn more about the Stronger. Faster. Finisher. Program

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.
...
19 min
January 16, 2025RTTC #85 How Long Do You Need to Take Off to Recover from a Marathon?
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In this episode of Running to the Castle you’ll learn the amount of time it takes to recover from a marathon. I’ll review the typical timeline of recovery from the standpoint of normal breakdown that happens during running a marathon.
You’ll hear a variety of different stories about how long it took other runners to recover and I’ll break down which stories to listen to.
There are a few things to do to recover faster from a marathon so you can keep training.

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.
...
13 min
January 15, 2025RTTC #84 Go from Half Marathon to Princess Half Marathon
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In this episode of Running to the Castle you’ll learn what to do during the 6 weeks from Marathon Weekend to Princess Weekend when you ran the half marathon and are running the Princess half marathon.
There are 3 main parts of this training schedule that will break up the training schedule the right way.
These 3 main parts are
Rest & Recover
Run
Taper
You’ll learn how to rest and recover properly so you don’t need to take more than a week off from running and you’ll be ready to run at that time.
You’ll learn how much you need to run leading up to your race weekend again without burning out or overtraining. Spoiler alert: you don’t need to build up to 13.1 miles again.
Finally, you’ll learn when to start tapering for Princess Weekend so you have energy for Princess Weekend and you finish strong.
Links mentioned: Half Marathon to Half Marathon Training Plan

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
January 14, 2025RTTC #83 Go from Dopey to Princess Challenge
Send us Fan Mail
In this episode of Running to the Castle you’ll learn the 3 Main Elements you need to include in the time between Dopey and Princess Weekend.
The 3 Main Elements are:
Rest & Recover
Run
Taper
You’ll learn how to rest and recover properly so you don’t need to take more than a week off from running and you’ll be ready to run at that time.
You’ll learn how much you need to run leading up to your race weekend again without burning out or overtraining. Spoiler alert: you don’t need to build up to 13.1 miles again.
Finally, you’ll learn when to start tapering for Princess Weekend so you have energy for Princess Weekend and you finish strong.
Links mentioned: Dopey to Princess Fairytale Training Plan

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.
...
14 min
January 13, 2025RTTC #82 Recover from a Marathon Fast so You Can Keep Training
Send us Fan Mail
In this episode of Running to the Castle you’ll learn how to recover fast from a Marathon so you can keep training for your next race.
This episode is for runDisney runners who just ran the Marathon, Goofy or Dopey and are wanting to continue training for Dumbo Double Dare Challenge at Disneyland or Princess Half Marathon Weekend.
I map out exactly what your post-race week training should look like so you get rid of post-race soreness and you’re ready to keep training.

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.
...
16 min
January 12, 2025RTTC #81 Get Rid of that Dead Leg Feeling After Disney Race (Post-Race Recovery)
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In this episode of Running to the Castle you’ll learn what to do in the first few days after Dopey to recover fast and get rid of pain and soreness.
Gentle movements like mobility exercises where you go through a range of motion but don't hold the position too long
Get up every 30 minutes or so. Every 30 minutes get up and walk some steps: go get some water, then the next time go to the bathroom (bc of all that water amirite?)
Get a massage today or tomorrow
Take a hot epsom salt bath. 20 minutes in a hot epsom salt bath, the magnesium helps with the pain and tightness.
Eat and hydrate! Lots of protein to give those muscles the building blocks they need to recover from the weekend races. Hydrate with water to flush out the lactic acid.

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.
...
16 min