Running to the Castle

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In this episode of Running to the Castle I’m explaining what “run slow to run fast” actually means and who it works for.

This means that 80% of your running should be a conversational, slow pace. The other 20% you can push your limits.

Running slow works for runners with

• Knee pain
• Old knee injuries that flare up
• Difficulty breaking through a specific pace
• Goals of running faster

Listen to the podcast to know how slow, actually pace-wise, you should run, and what kind of speed workouts to do if you’re using run-walk intervals.

When you run fast over and over again for every training run it’s like pulling all nighters in college night after night… it works fine for a few runs (or a few nights) but it’s not sustainable. You can’t do it all the time, it’s going to catch up to you.

If you push yourself running fast every run you are actually going to get slower.

Links mentioned in this episode

Ways to work together

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 explaining what happens in the 2 week process while you’re taking a break from running.

Taking 2 weeks off from running is one of the most common recommendations from healthcare providers like doctors and physical therapists because pain can go away on its own without treatment or intervention in 10-14 days after a new injury.

But, for the majority of running injuries it takes 2 weeks for the pain to go away but it takes at least another 4 weeks for the tendon to heal.

You’ll learn why this doesn’t work for runners because the pain and inflammation will come back in full force and what to do instead.

Links mentioned in this episode: Train Between Races

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 answering a DM question I received: I took 2 weeks off due to pain, can I jump right back into my training plan?

Listen to this episode as I review what my alternative was to this runner when I said no, don’t hop right back into the training plan.

This particular runner had run 8 miles no problem, but the next run, a 30 minute short/maintenance run was painful and then they did a few more maintenance runs as a test after 2 weeks off. This is common that the long run actually wasn’t the problem, but the next short run caused a lot of pain.

Listen in to learn what to do so you don’t cause more pain and have to rest for 6 weeks, instead of the 2 you already rested.

Links mentioned in this episode 

How to Train Between Races

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 you’ll hear a free workshop I put on to teach you how to structure your strength workout and exercises so you can get stronger glutes without squats and lunges so you don’t aggravate your knees.

In this episode you’ll hear me discuss:

• The 5 positions to include in your workout
• The 3 directions you need to move your legs to strengthen all 3 glute muscles
• The top 3 mistakes to avoid when strengthening your glutes
• The types of knee injuries these exercises are best for including
  • IT Band Syndrome
  • Meniscus tears (new and degenerative)
  • Knee arthritis
  • Runner’s Knee
  • Pain in the front of the knee and knee cap

Links mentioned in this episode:

Glute strength workouts

Free Disney Training Plans

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 outline how to incorporate strength training and running when you’re training for a runDisney race.

When you’re training for a race it is safe (and recommended) to strength train, too.

Listen to the episode to learn whether you should strength train before or after you run.

Other topics I talk about include when to start new strength exercises, add more weight or resistance, strength train on long or short run days, and strength train on rest days or not.

Links mentioned in this episode:

Glute strength workouts

Free Disney Training Plans

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 talking about what to do and what to avoid when doing strength workouts as a runner with knee arthritis.

When you’re doing strength workouts and you have knee arthritis, knee osteoarthritis to be more specific (I’m not talking about RA or Gout) there are some positions and movements you want to be mindful of including loading painful knees and the alignment of your knees.

Don’t poke the bear, if your knees are really angry (really painful) don’t poke the bear and make them angrier. While they’re flared up back off how much you’re loading through your knees, adjust your exercise program. And when you don’t have flared up knee arthritis watch your knee position as you do your exercises to keep the alignment good to not put too much pressure on the arthritis.

I outline how to back way off to allow your knees to heal and tolerate loading again so you can maximize your strength workouts.

Listen to this episode to learn where to start, when to back off and how to load your knees enough to build strength without flaring them up.

Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

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 talking about what to do and what to avoid when doing strength workouts as a runner with meniscus tears.

When you’re doing strength workouts and you have meniscus tears or problems there are a few things you want to be mindful of doing:

• deep bending
• plant and twist movements
• deep bending during a flare

I discuss exactly what types of exercises include the movements listed above so you can be careful doing them you know which exercises that includes.

Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

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 talking about how to strengthen your glutes without squats and lunges.
Squats and lunges are the most common recommended exercises for runners to strengthen their glutes. But, not everyone wants to do squats and lunges, especially if their knee really hurts with squats and lunges... for that runner I outline exactly what to do instead of those exercises and strengthen your glutes.

In this episode I go over the 3 types of strengthening your workout should include:

Activate, Stabilize, Strengthen

I go over the different positions you need to workout your glutes including:

• Standing
• Single leg stance
• Laying on your belly
• Laying on your back
• Laying on your side

And how to activate, stabilize and strengthen your glutes in those different positions.

Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

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 reviewing an Apple Fitness+ glute workout I did so I know whether it’s good for my clients with knee problems.
I did an Apple Fitness+ Glute Workout to check it out to know whether I can recommend it for my running clients that have knee problems and pain.

The types of running knee injuries my clients have include IT Band Syndrome, Meniscus tears, Knee Arthritis, Runner's Knee and Anterior Knee Pain so those are the types of injuries that were in the back of my mind when I did this workout.

The exercises included in this workout were:
Warm up

• Squat with hip opener
• Squat with a forward reach
• Reverse lunges with trunk twist
• High knee skips

Block 1

• Deadlifts with moderate weight
• Goblet squat with reach back, holding moderate weight
• Static lunge holding moderate weight in one hand and other arm out
• Bear crawl position with leg reach back

Glute Burner in the middle

• Bridging
• Side hip lift with top leg kickout with arm overhead
• Clam bridging

Block 2

• Sumo deadlift with moderate weight
• Lateral lunge with skater tap holding moderate weight
• Curtsy lunge holding moderate weight with other arm out
• Bear crawl position with leg side kick out

Listen to the episode to find out which exercises were good on the knees and which ones I would recommend my clients with knee problems skip.

 Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

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 had the honor of being interviewed by Shayla Wesch on The Average Runner Podcast.

In this episode I had the opportunity to talk about the best post-run recovery routine for the average runner with knee problems like knee arthritis or Runner’s knee. I went in depth into a solid cool down, how to time your stretching routine and more. 

I talked about how, as a physical therapist, I go about determining what kind of injury my client has even when we’re doing an online video consult and I’m not in-person with my runner and determining the difference between 2 similar diagnoses like knee arthritis and Runner’s Knee.

In the beginning of the episode we talk about why I left the physical therapy clinic, why 3x/week for 6-12 weeks of physical therapy doesn’t work for my running clients and how I went from a physical therapy student to now 12 years later seeing exclusively runDisney runners.

Important links:

Free Training Plans

Glute Workouts

The Average Runner Podcast

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. 
• ...