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In this episode I'm talking about changing your running gait

Changing Your Running Gait

• Discussion on how to change your running gait to prevent injury.
• For Injury-prone Disney Runners aiming for magical miles.

Importance of Gait Modification

• Emphasize the need for efficiency in running gait.

Recommended Gait Change

• Explanation of the recommended change: Keep feet underneath hips.
• Contrast between previous and recommended running styles.
• Visual cues to identify the current running gait.

Physics and Biomechanics

• Discussion on equal and opposite reactions in running biomechanics.

Impact on Joints and Muscles

• Impact of gait on joint health.
• Contrast between heel striking and landing on toes.
• Analysis of muscle activation in different landing scenarios.

Injury Prevention Strategies

• Focus on minimizing impact on joints, especially knees.
• Discussion on how gait modification can prevent knee injuries.
• Emphasis on the role of shoes in impact absorption.

Also mentioned in this episode: RTTC #4 - What is the Best Shoe to Prevent Running 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 ...

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How's it goin?
In today's episode I'm talking about wearing new running shoes and them causing pain

1. Why Shoe Choice Doesn't Matter for Injury Prevention:
   • Debunking the myth that specific shoes prevent injuries.
   • Focus on understanding the real causes of pain and injury.
2. Case Study: New Shoe Pain and Injury:
   • Discussing a specific case of knee pain caused by new shoes.
   • Highlighting the importance of gradually breaking in new shoes.
3. Breaking in New Shoes the Right Way:
   • Importance of starting with short walks or runs in new shoes.
   • Gradually increasing distance over several weeks.
   • Suggestions for safely breaking in new shoes.

Other Episodes Mentioned: 

• RTTC #4 - What is the Best Shoe to Prevent Running 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 ...

Send us Fan Mail

Hey!
How's it goin?
I am talking about "what is the best shoe to prevent injury or for specific injuries?"
Included:

1. The Myth of a Universal Shoe for Injury Prevention:
   • Addressing common misconceptions about specific shoes preventing injuries.
   • Explaining the diversity of foot types and running styles.
2. Understanding Foot Type and Running Gait:
   • Discussing different foot types: flat-footed, neutral, and high-arched.
   • Explaining how running style affects shoe choice: heel-striking, mid-foot stance, toe-striking, etc.
3. Choosing the Right Shoe for Your Foot and Running Style:
   • Emphasizing the importance of comfort and individual fit over brand or model.
   • Offering guidance on determining foot type and analyzing running gait.

Case Study: Knee and Arch Pain from Shoe Switch:

• Analyzing a specific case of knee and arch pain caused by changing shoes mid-run.
• Emphasizing the complexity of factors contributing to pain and 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 ...

Send us Fan Mail

Hey!
How's it goin?
In this episode I talk about how fast should you run on race day at runDisney events.

• Use the different types of running training on race day
• How to warm up for a runDisney race
• 2 options for warming up for an early morning race
• Why your legs cramp in the first 2 miles of running
• What pace to start the runDisney race
• How often to change your pace in a race
• How to know if you should change your pace (How do you know if you're going too fast)
• When to pick up the pace
• Picking a pace for runDisney challenges like Dopey, Goofy, Fairytale, Springtime Surprise, etc
• What to do after you cross the finish line

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 ...

Send us Fan Mail

In this episode I talk about runDisney races and how to find out what corral you're in for your race.

• runDisney event guide
• Corral based on bib numbers?
• My understanding as how corrals are organized in runDisney races
• How to guarantee a good corral placement in runDisney races
• You're guaranteed to know your corral placement at this point
• What to do if a friend or family member is in a different corral and you want to run together
• Tips for being at the front of the corral
• Tips for getting far away from the balloon ladies

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 ...

Send us Fan Mail

Hey!
How's it goin?
In this episode I talk about fueling for Disney Princess Fairytale Challenge for injury prone runners, or runners who have struggled with getting injured while training for their runDisney race.

In this episode:

• Pre-race fueling
  • Should you carb load if you're a slow runner?
  • Should you carb load if you're runner a short distance?
  • When to start carb loading
  • What to eat for carb loading
  • Foods to avoid during race week
• Breakfast on race day
• Race day fueling
  • How much to eat during the race
  • What to eat during the race
  • When to eat during the race

That's all for now,
Dr. Ali

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 ...