Running to the Castle

By Dr. Ali Marty

A podcast for slow, back-of-the-pack, or injury-prone runDisney runners on a journey to running magical miles.

Join me, Dr. Ali, as I share the secrets I've gathered as a run

... more

4.7

1818 ratings

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FAQs about Running to the Castle:

How many episodes does Running to the Castle have?

The podcast currently has 246 episodes available.

Running to the Castle episodes:

May 15, 2024RTTC #26 How Often Can I Run As an Injury-Prone Runner
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How's it goin?
In today's episode I'm talking about how often an injury-prone runner should run.

Important points:
Rest days for healing injury
Importance of cross-training
Importance of running frequency
Structuring your training week to get better with running and prevent injury
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
9min
May 15, 2024RTTC #25 How to Pick a Training Plan When You're Injury-Prone
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In today's episode I review different popular runDisney training plans and advise the best way to choose a training plan that works for injury-prone runners.

Important points:

Review Hal Higdon plans
Beyond minimal total mileage
Changing mileage mid-week
Increasing 1+ miles every week long run
Typically 4 runs per week
Review Jeff Galloway runDisney plans
Beyond minimal total mileage
Mid week runs consistent week to week
Increasing 1-2 miles every week long run
3 runs per week for half marathon distance
3-4 runs per week for marathon, Goofy, Dopey distances
Review pros and cons of HH and JG training plans
Recommendations for injury-prone runner training plans
10% mileage increases
Consistent mid-week training runs
Rest days
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
12min
May 14, 2024RTTC #24 Do You Need To Break Up Your Strength Workouts Into Arm Day Leg Day and Abs
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How's it goin?
In today's episode I'm talking about should injury-prone runners split up their strength workouts?

Important points
Having adequate rest days for healing
Circuit style whole body strength workouts
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
9min
May 09, 2024RTTC #23 Strength Workouts as an Injured or Injury-Prone Runner
Send us Fan Mail
Hey! How's it goin?
Today's episode I'm talking about adjusting your strength workouts if you're injured or prone to getting injured.

In this episode:
The importance of starting with easier exercises than you think you need to
A simple way to avoid flare ups
Avoid having to rest for a month with the right kind of exercise
Links discussed: Finish Line Fitness a strength program for injury-prone runners
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
14min
May 07, 2024RTTC #22 How to Make At Home Workouts Harder without Flaring up an Injury
Send us Fan Mail
Hey!
How’s it goin?
In today’s episode I’m talking about Ways to make your at home workout harder without flaring up injuries
Equipment needed:
Elastic resistance bands
Dumbbells 10+ pounds
Ways to make at home workouts harder
Add weight or resistance bands
Go from double leg to single leg
Add an isometric hold in the middle of a movement (hold for a count of 5+ seconds)
Add an eccentric controlled movement (go slower on return to start)
Stand on an unstable surface (pillow, foam, BOSU, etc)
Move the “easier” exercises to the end of the workout
Links: Finish Line Fitness A strength program for injury-prone runners
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
12min
April 25, 2024RTTC #21 Strength Training for Injury Prone Runner The First Step
Send us Fan Mail
Hey!
How's it goin?
In today's episode I am talking about strength training for injury-prone runners and what to do first

Strength Assessment
Common misconception about strength training.
Clients' experiences with strength assessment.
Baseline and tracking progress.
Muscle Weakness and Compensation
Muscle compensation and its impact on injury.
Testing and assessing all muscle groups.
Pain can influence strength assessment.
Case Example: Knee Pain with Hip Weakness
Common imbalances and weaknesses in runners.
Examples of lateral movement exercises.
Register for the Free strength assessment workshop register here
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
13min
April 23, 2024RTTC #20 The Key to Making Strength Training Work for You as an Injury-Prone runDisney Runner
Send us Fan Mail
Hey! How's it goin?
In today's episode I'm talking about making your strength workouts work for you as an injury-prone runDisney runner
The Purpose of Strength Training
Explanation of the common misconception of using strength training to alleviate pain.
Differentiation between addressing weakness and managing pain.
Insight into how strength training is primarily aimed at preventing future injuries by building muscular support.
Identifying Signs of Weakness
Discussion on recognizing signs of weakness in various areas of the body, such as ankles, knees, hips, and upper body.
Examples of symptoms indicating weakness, including instability, inability to rise on toes, or difficulty lifting objects.
Importance of distinguishing between pain-related symptoms and true signs of weakness.
Incorporating Specific Exercises for Weaknesses
Recommendation to tailor strength training routines to target specific weaknesses identified in runners.
Explanation of the significance of ankle, foot, core, and upper body exercises in addressing weaknesses.
Highlighting the importance of a comprehensive, whole-body strength routine for optimal running performance.
Understanding the Role of Posture and Upper Body Strength
Insight into the connection between upper body strength, posture, and efficient running mechanics.
Illustration of how upper body strength contributes to maintaining proper posture and breathing during running.
Dispelling myths about the irrelevance of upper body strength in running.
Implementing a Well-Rounded Strength Routine
Guidance on designing a balanced strength training program covering all major muscle groups.
Encouragement to include core and upper body exercises alongside lower body routines.
Explanation of how a holistic approach to strength training minimizes the risk of imbalances and injuries.
Emphasizing the Importance of Consistency
Stressing the significance of consistency in performing strength exercises to see tangible improvements.
Reminder of the long-term benefits of maintaining a regular strength training regimen for injury prevention.
Encouragement to prioritize strength training alongside running to achieve overall fitness goals.
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
11min
April 18, 2024RTTC #19 How Strength Workouts Change Throughout the Year as a RunDisney Runner
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Hey! How's it goin?
In today's episode I'm talking about changing your strength workouts through the year as you change what you're doing with your running training.
Understanding the Phases of Your Running Journey
Detailed explanation of each phase of the running journey and its significance in training for races.
Illustration of how the phases are interconnected and how they affect your strength training routine.
Strength Workouts During the Training Phase
Emphasis on the primary focus of the training phase: preparing for the upcoming race.
Discussion on how strength workouts should complement running training without being the main priority.
Recommendation to avoid introducing new or significantly heavy exercises during this phase.
Adjusting Strength Training During Taper and Race Week
Explanation of the purpose of the taper phase and its impact on strength training.
Recommendation to reduce intensity and volume of strength workouts during taper and race week to conserve energy for the race.
Prioritizing Recovery and Rehabilitation During Rest and Recovery Phase
Emphasis on the importance of rest and recovery after a race to allow the body to recover from exertion and potential injuries.
Recommendation to focus on low-intensity, high-repetition exercises targeting supportive muscles to aid in recovery.
Building Strength During the Build Phase
Discussion on the significance of the build phase in preparing the body for future challenges.
Explanation of how this phase allows for the introduction of new exercises and heavier weights to build strength and resilience.
Emphasis on the role of strength workouts in injury prevention during this phase.
Avoiding Common Mistakes in Strength Training Timing
Addressing the misconception of focusing on strength training during the wrong phase of the running journey.
Explanation of why timing is crucial in incorporating strength workouts to avoid exacerbating injuries.
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
11min
April 16, 2024RTTC #18 What Should You Actually Do in the Off-Season if You're Injury-Prone?
Send us Fan Mail
Hey! How's it goin?
In this episode I’m talking about maximizing what you’re doing when you’re not training for a race for injury-prone runners.
Importance of Strength Training
Discuss the role of strength training in injury prevention and overall performance improvement.
Emphasize the need to prioritize strength exercises during the off-season to address weaknesses and imbalances.
Structuring a Strength Training Program
Importance of working with a professional to develop a personalized strength training plan.
Explanation of different levels of exercises (e.g., foundational, advanced) based on individual needs and experience.
Discussion on the importance of quality over quantity in strength training.
Incorporating Strength Training into the Off-Season Routine
Tips for integrating strength training into the off-season routine.
Recommendation to prioritize strength training before running sessions during the off-season.
Discussion on the benefits of focusing energy on strength training during the build phase of the off-season.
Differentiating Between Pain and Soreness
Explanation of the difference between pain and soreness in relation to running and strength training.
Encouragement to seek professional guidance if experiencing pain during workouts.

Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
11min
April 11, 2024RTTC #17 How to Run Longer Runs When You're Injury-Prone
Send us Fan Mail
Hey! How's it goin?
In this episode I talk about how to run more when you're an injury-prone runner.
Importance of Long Runs
Significance of long runs in training for races.
Increased mileage for race preparedness.
Slowing Down
Run slower to prevent injury.
How to know what pace to run your long run
Progressive Distance Increase
10% rule for gradually increasing mileage.
How to apply the 10% rule
Slow and steady progress to avoid injury flare-ups.
Join the Workshop: How runDisney Runners Get Out of Corral G
For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.
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 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.
Book a Free 30 minute Call with me if you're wondering how you should train and if ...
...more
13min

FAQs about Running to the Castle:

How many episodes does Running to the Castle have?

The podcast currently has 246 episodes available.

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