Running to the Castle

By Dr. Ali MartySports Health & Fitness Fitness Running

Running to the Castle episodes

April 23, 2024RTTC #20 The Key to Making Strength Training Work for You as an Injury-Prone runDisney Runner
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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.

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.
...
11 min
April 18, 2024RTTC #19 How Strength Workouts Change Throughout the Year as a RunDisney Runner
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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.

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.
...
11 min
April 16, 2024RTTC #18 What Should You Actually Do in the Off-Season if You're Injury-Prone?
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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.

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.
...
12 min
April 11, 2024RTTC #17 How to Run Longer Runs When You're Injury-Prone
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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.

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.
...
13 min
April 09, 2024RTTC #16 How to Get Faster When You're Injury-Prone
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Hey! How's it goin?
In this episode I am talking about improving running speed when you're an injury-prone runner
Getting started: what to work on first
Speed Workouts
The 30-20-10 interval method
Progression run technique for treadmill users
Hill workouts
Strength Training
Important muscles for speed
Glutes
Hamstrings
Calf muscles
General guidelines for effective strength training.

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.
...
15 min
April 04, 2024RTTC #15 How to Train in the Last Month Before Springtime Surprise
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In this episode you'll hear part of a live training I gave going over exactly how to train in the last month before Springtime Surprise.

In this epsidode I talk about:
The top 3 mistakes to avoid
1. Too many miles
2. Miles too close to race day (when to stop running before race day)
3. Not handling pain with the proper techniques
How far an injury-prone or already injured runner should run on the longest run
The right techniques to use to get rid of pain now
When to stop running before race day
What to do if you can't get the miles in before race day
How to taper properly

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.
...
25 min
April 02, 2024RTTC #14 Training for a runDisney Race When You're injury-Prone
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Hey! How's it goin?
In this episode I'm talking about how to train for a runDisney race even when you're prone to getting hurt or are already injured. Learn what your training plan should include if that's you.
Rest Days:
How many rest days
Cross Training:
Types of cross training and how much to do
Running Days:
Types of running days: short and long runs, easy runs and speed work
Mileage increases
Deload and taper weeks
Strength Workouts:
Type of strength training and how much to do

Also mentioned in this episode: RTTC #11: Phases of a Running Journey and How To Use Each Phase to Run If You're Injury-Prone

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.
...
25 min
March 28, 2024RTTC #13 Strength Training to Prevent Injury for RunDisney Runners
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Hey!
How's it goin?
In today's episode I'm talking about using strength training to prevent injuries.

The Build Phase of a Running Journey
What it is
The significance of building strength during the build phase.
The Role of Strength Training in Injury Prevention
Misconceptions about strength training and injury recovery.
Strength exercises for long-term injury prevention.
Pain management techniques and strength training benefits.
Strength Training Routine
Ideal frequency and duration of strength training sessions during the build phase.
Essential strength exercises for runners.
Progression strategies for strength exercises.
Adjusting strength workouts during training, rest and recovery phases.
Episodes mentioned: RTTC #11 Phases of a Running Journey and How To Use Each Phase to Run If You're Injury-Prone

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.
...
22 min
March 26, 2024RTTC #12 Mistakes You May Be Making That Are Keeping Your Injured
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Hey!
How's it goin?
In today's episode I'm going through a list of common mistakes that keep runDisney runners injured so you can avoid making them.

Common Mistakes Include:
Running mistakes
Shoe mistakes
Rest day mistakes
Cross training mistakes
Strength training mistakes
Stretching mistakes
Fueling and nutrition mistakes
Pain relief mistakes
Pacing mistakes

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.
...
10 min
March 21, 2024RTTC #11 Phases of a Running Journey and How To Use Each Phase to Run If You're Injury-Prone
Send us Fan Mail
Hey!
How's it goin?
In this episode I talk about how changing your priority throughout the year let's you heal your injury so you can keep running.

Exploring the Five Phases
Explanation of the five key phases of a running journey: Rest and Recovery, Build, Train, Taper, and Race.
Overview of the duration and focus of each phase in relation to race training and recovery.
The Rest and Recovery Phase for runDisney Runners with an Injury
The Build Phase: Building Muscle with an Injury
The Train Phase: Training for a Race with an Injury
The Taper Phase: Tapering for a Race with an Injury
The Race Phase & Injury Prevention
Running runDisney races with Injury

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.
...
16 min