Running to the Castle

Send us Fan Mail

In this episode of Running to the Castle I’m discussing the strength exercises you should be doing for race day if your knee hurts.

This information is best suited for someone with

• Runner’s Knee
• Knee Arthritis
• Degenerative Meniscus Tear
• Meniscus Tear from Injury
• IT Band Syndrome

A general rule is nothing new on race day, if you haven’t been strength training regularly no need to start now. Instead I tell you when to strength train. If you have been strength training already, in this episode I tell you the exact exercises I recommend to do race day or race week when you have knee issues.

Links mentioned in this episode

• Free Training Plans
• Glute Workouts

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 things to be careful and mindful of when you’re doing strength exercises when you have IT Band Syndrome.

Some things to mindful of are:

• Overexerting glutes
• Laying on a sore IT Band
• Deep bending
• Straightening a knee from a big knee bend

Click here to get on the interest list for Glute Workouts

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 things to be careful and mindful of when you’re strengthening your muscles because you have inner knee pain.

Some things to be mindful of are:

• Your knee position
• Do you have a pronated foot
• Avoid overexerting your hamstrings muscles.

Click here to get on the interest list for Glute Workouts

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 how to offload or take the pressure of your knees as a runner.

You’ll hear many people (your friends, coaches, doctors) tell you to strengthen to take the pressure off your knees. Does that really help? Listen to this episode to find out.

Click here to sign up for the interest list for Glutes Workout

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 why your glutes are so important for your knees when you’re a runner with knee pain.

The glutes are the biggest muscles in your hips and the 3 glutes help support every motion your hip does.

Your glutes pre-position where you leg goes in space so if your leg doesn’t step in the right position the knee position isn’t good.

Click here to get on the interest list for the Glute Workout 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle I’m answering the question: Are squats and lunges bad for my knees?

When you have knee pain when you run, go up and down stairs, get up from a chair, kneeling, squatting and lunging it’s going to make you question if doing things like squats and lunges are bad for your knees.

Some runners will say you need to do more squats and lunges because they’re painful, and others will say don’t do squats and lunges because they’re bad for your knees… so which is it? Are they bad for your knees? Listen to find out.

Click here to get on the interest list for Glutes Workouts

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 I’m talking about different exercises to do to strengthen your glutes that aren’t squats.

You know that if you have Runner’s Knee, IT Band Syndrome or Meniscus problems that one of the top recommendations is to strengthen your glutes to support your knees, and you know that squats are a solid way to strengthen your glutes.

But what about when your knees hurt so bad you can’t do squats? I gotchu

Listen to this episode to hear me describe

• 3 exercises using gym machines to strengthen your glutes without squats
• 3 exercises standing using elastic bands at home
• 3 exercises laying on your back
• 3 exercises laying face down on your belly
• 3 exercises laying on your side

All so you don’t have to do squats to strengthen your glutes

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 I’m talking about the #1 group of muscles I recommend my clients work out if they only had time to strength train a single group.

I chose this muscle group because it’s so versatile and you get the most bang for your buck. There are 3 muscles in this group and you hear everybody and their mom telling you to strengthen them, especially if you have knee problems.

Listen to this episode to learn the group of muscles runners need that will give them

• Power
• Speed
• Strength
• Stability
• And good alignment when they run

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 I’m talking about what’s good pain and what’s bad pain in running and how to know when to push through.

Listen to this episode to learn if you should push through the following types of pain

• Sharp, shooting pain
• Dull aches
• Muscle burn
• A new pain caused by a new problem
• A new pain caused by being in a boot or a cast

And how long to give the pain during a run before calling it quits

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 I’m talking about picking the right shoes for your knee problem and fueling right so you don’t bonk on a training run or race day.

Shoes really are particular to each person so like many other professionals I recommend getting a foot assessment, gait assessment or at least taking one of those quizzes on the shoe company’s website. There are some types of shoes that runners with knee problems should avoid and I review 1 type in particular, tri-density shoes, in this episode. In addition to that, I go out what to look at when you’re finding shoes that could work for you.

Fueling is one of the easiest ways to not feel light headed and bonk on race day. I go over how much carbohydrates to eat on a training run and on race day, including when to start fueling. I include examples of real food to use as fuel, and other types like gus and gels.

Learn what types of food to avoid while exercising and running to avoid mid run stomach knots and what type of food to consume when you have knee injuries and tendon issues.

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. 
• ...