Running to the Castle

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In this episode of Running to the Castle I’m talking about what to do after your race to make it so you don’t feel so sore the next day.

This is particularly important if you are running a Challenge like the 2-course Challenges, Springtime Surprise Challenge, Goofy or Dopey because you need to make sure you aren’t too stiff and tight for the 2nd, 3rd or 4th day of racing at Disney and feel good to be able to go and enjoy 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. 
• ...

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In this episode of Running to the Castle I’m talking about a new phrase you’ll start hearing from me “more is more, balance is better.”

If you’ve ever experienced knee pain or other running injury and you’ve thought to yourself “oh I need to strength train more”, “I need to stretch more”, or something like that… more in these cases are just more, it’s not better.

In this episode you’ll learn what types of injuries more is just more and balance is better.

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 Stephanie Vukovich joins me to tell us about Coast to Coast and how to earn that coveted medal!

Stephanie shares that Coast to Coast is not new, it’s back after a hiatus when Disneyland races took a break pre-pandemic.

She shares with us what Coast to Coast was like in years past, in 2024, and what it likely will continue to be in the future.

Listen to the episode to learn

• Which races are eligible for runDisney Coast to Coast
• What year you have to run the races in to earn your medal
• How to register for coast to coast at Disney
• Where to go to get your medal once you’ve completed your races at Disney

Follow Stephanie on her runDisney Journey on Instagram Stephrunsdopey

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 Sarah Zuk shares everything she knows about fundraising to run runDisney races. She shares information she knows as a runner who has been fundraising for years and has worked closely with charities that have bibs for runDisney races.

She shares places to search if you’re interested in running a runDisney race for a charity.

Sarah shares information about how fundraising works:

• Some charities have an application to sign up to run with them
• Other charities you can purchase the bib and sign up with no application
• Each charity will have their own fundraising goal and deadlines
• If you don’t make your fundraising goal the charity may not give you a registration link for runDisney
• You may have to put a credit card down to guarantee the charity receives their money either from fundraising or your credit card being charged

Tips to choosing a charity

• Choose a charity that you align with and are passionate about
• Make sure you think you can fundraise the required amount

Tips for fundraising

• Set up your fundraising page ASAP
• Write your story about why you are running for this charity
• Talk about running for a charity
• Tell your friends, family, and others about what you’re doing
• Garage sales
• Make crafts
• Make runDisney outfits for other runners
• Sell gently used runDisney costumes
• Post on Facebook
• Sending personalized text messages
• Do a “Sponsor a Mile”
• Ask your company if they match charity donations
• Mailing personalized letters via snail mail
• The amount of money requested: there are amounts that do better than others

Mistakes to avoid when fundraising

• Not setting up your fundraising page
• Not knowing fundraising deadlines
• Ghosting charities
• Don’t ask the charity to reduce your fundraising goal

More about Sarah:
Sarah Zuk is a professional with a diverse background in communications and
healthcare. She began her education at South Dakota State University before
transferring to Brown College, where she obtained a bachelor's degree in
communications.
Sarah gained valuable experience working for Clear Channel Radio early in her
career. However, her passion for organization and strategic coordination led her to
transition into the healthcare industry. Currently, she serves as an executive
assistant at a health care insurance company, where she excels in streamlining
processes and optimizing workflow.
One of Sarah's strengths is her ability to foster strong team relationships. Serving as a bridge between leadership and various departments, she takes pride in her
communication and collaboration skills.
Outside of her professional endeavors, Sarah has a deep passion for philanthropy.
She actively fundraises for non-profit organizations such as Make A Wish, Children's Miracle Network, Dragon Master Initiative, Parent Project Muscular Dystrophy, and most recently, the National MS Society. Through her dedication to helping others, Sarah demonstrates her commitment to positively impacting the lives of those in need.
In her spare time, Sarah loves engaging in various activities. She is a casual runner,
exploring local foodie-type establishments, and finds enjoyment in reading and
crafting.

Links discussed in this episode:

1. runDisney https://rundisney.com or https://www.rundisney.com/plan-your-trip/disneyworld/travel-providers/
2. Team runDis https://teamrundis.com/rundisney-charities 
3. Facebook Groups

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 Sherry Marcotte joins me to talk about running runDisney races with a pacer and pace group.

Sherry answered the most common questions runDisney runners have about using a pace group to make it across the finish line.

Some important topics covered in this episode include:

12:43 What to do if you have to go to the bathroom when in a pace group

16:24 What corral are the pace groups in?

17:02 What to do if the pace group you want is in the corral before you

18:24 Find out if there are sign ups for using pacers at runDisney and where to talk to them

37:30 Sherry volunteers as a runDisney pacer and works at Bolder Athletic and as a Travel Agent with Mouse World Travel

41:00 What to do if you want to stop for a Character stop but use a pacing group

Sherry is a RunDisney enthusiast and pacer!

She has run 30 marathons and over 75 half marathons!! She began running in 2013 and discovered the Galloway method before her first marathon in 2015 and the rest is history! She is working towards her 6 Star Abbott World Marathon Majors - completing her journey in 2025 in Boston. She is the office manager for Bolder Athletic Wear and also a travel agent with Mouse World Travel. 

Find Sherry on Instagram @runsinaskirt 

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 today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.

Topics we talk about in this episode:

1. How much food/fuel to take in during training runs
2. How to handle fueling if you typically have upset stomach or GI issues when fueling during a run especially if they don't like breakfast
3. Running fasted (intermittent fasting)
4. Why your legs feel like bricks and you hit a wall
5. Carb loading for multi-day race events like Dopey
6. Training your gut to prepare for fueling race week
7. What types of carbs (simple vs complex, slow vs fast digesting, you should eat and when
8. Be aware when you carb load you will retain more water, too
9. Fueling options with real food or gels
10. How weight conscious runners are sabotaging their weight loss plans
11. Nutrition runners who get repeat injuries need to stay healthy
12. Top 5 mistakes runners make when it comes to fueling

Stephanie Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and Certified Running Coach with over 10 years of experience helping runners of all levels improve both their performance and their relationship with food and exercise. As the founder and owner of Stephanie Hnatiuk Performance Nutrition, she specializes in providing personalized nutrition coaching for runners, with a focus on fueling strategies that enhance athletic performance while promoting a positive and sustainable approach to health.

Stephanie’s philosophy is centered around the belief that runners can have their cake and eat it too. She is passionate about empowering athletes to view food and exercise as sources of enjoyment and fulfillment, rather than punishment or restriction. Her approach combines science-based nutrition guidance with practical strategies that allow clients to fuel their bodies effectively without sacrificing the pleasures of life.

In addition to her private practice, Stephanie is the host of The Fuel Run Recover Podcast, where she shares valuable insights on how runners can optimize their nutrition, performance, and recovery. Her extensive knowledge, paired with her dedication to helping athletes thrive, has earned her a reputation as a trusted expert in the running and nutrition communities.

Whether working with experienced marathoners or beginners just starting their running journey, Stephanie's goal is always the same: to help runners unlock their full potential while fostering a balanced and enjoyable approach to health and fitness.

You can find Stephanie on Instagram @steph.the.runners.dietitian, or her website www.stephaniehnatiuk.com

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 I recount what I did for my back when I hurt it a few days earlier and relate this to what runners can do when they have pain or hurt themselves during training runs.

• Tactics mentioned in this episode:
• The importance of having a correct diagnosis
• Signs and symptoms of a muscle injury
• Treatment from a Physical Therapist
• Mobility and stretching
• Temperature and Massage-based treatments
• Movement
• Strength exercises

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 I’m answering a question a runner emailed me: They missed their long run, what should they do to make it up?

Some options when you miss a long run

• Skip it and move on
• Start a week behind and skip the next planned cut back week 

Some questions to ask yourself:

• Have I recently ran beyond this long distance?
• Am I starting from 0 miles lately?
• Do I have vacation or busy weeks coming up?

Questions I answer in this episode;

• Can you make up that long run later in the week?
• Can you tack on the extra miles onto another run?
• What do you do about the long run when you’re on vacation?

Links mentioned in this episode: 2 week break

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 I am discussing Runner’s Knee. Runner’s knee is also known as Patellofemoral pain syndrome, it’s called Runner’s knee because it’s common in runners but it’s not exclusive to runners.

A few common symptoms are:

• Pain in the front and around the knee cap, often in a U or C shape
• Pain going down stairs
• Pain going up stairs
• Pain with squatting
• Pain with kneeling
• Pain after standing for a long time
• Pain after sitting for a long time
• Pain partway through a run

I discuss ways to get rid of the pain

• Assess strength and flexibility
• Utilize pain management techniques like hot epsom salt baths, ice
• Adjust training and activities

This is one of the more frustrating knee problems because a lot of the symptoms happen when you aren’t even running.

If you’re looking for an individualized plan to get rid of your knee pain and on track to the cross the finish line at your next Disney race check out how we can work together in 1-on-1 Coaching

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 I’m discussing the controversial topic of running more than 3 hours.

I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours.

In particular I’m discussing this in relation to slow runners, runDisney runners who will finish their marathon in 6+ hours. I also discuss options for getting the training in to make sure you cross the finish line.

Link to Free Marathon Training Plan

1-on-1 Coaching information

Finish Line Academy Information

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. 
• ...