Running to the Castle

By Dr. Ali MartySports Health & Fitness Fitness Running

Running to the Castle episodes

March 19, 2024RTTC #10 Pain Relief Techniques to Do Every Time You Workout
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In this episode I discuss the best ways to get rid of pain from running.
There are 3 Categories of Pain Relief Techniques:
Massage-Based Relief Technique:
Use of massage, massage g*n and foam rollers to alleviate muscle soreness and tightness.
Temperature-Based Relief Technique:
Temperature-based methods such as heating pads, cold packs, hot Epsom salt baths, and cold plunges.
Static Stretching:
Explanation of static stretching and its benefits for flexibility and muscle recovery.

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.
...
17 min
March 14, 2024RTTC # 9 Go from Princess to Springtime Surprise Training
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In this episode I outline the exact training plan I gave a client to train for Springtime Surprise Challenge after Princess Half Marathon Weekend Fairytale Challenge.

In this episode:
Challenges of Transitioning Between Races
Training Plan Overview for Princess to Springtime
Weeks 3-6: Building Strength and Endurance
Weeks 7-9: Continuing the Training Progression
Peak Week and Race Preparation
Race Week and Post-Race Recovery

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.
...
19 min
March 12, 2024RTTC #8 - How Long Should I Rest My Injury to Let it Heal?
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In this episode I answer the question "how long should I rest my injury to let it heal before I run again?"

Types of Injuries and Resting Periods:
Explanation of three categories of injuries: traumatic event injuries, 80% of running injuries, and 20% of running injuries.
Detailed discussion on each category and the corresponding resting periods required.
Traumatic Event Injuries:
Examples of common traumatic event injuries and their respective recovery timelines.
80% of Running Injuries:
Overview of running injuries caused by overtraining or repetitive stress.
Prolonged rest may not be beneficial for these injuries.
Identifying pain patterns during running and post-run discomfort.
Incorporating cross-training to reduce joint load while maintaining endurance.
Rest Recommendations and Training Plans:
Rest days and incorporating strength training into the training plan.
Adjusting training plans based on pain patterns and understanding the significance of rest days.
Personalized approach to training and rest based on individual injury profiles and running 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.
...
17 min
March 07, 2024RTTC #7 - What Pace Do You Need to Run for runDisney Races?
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Today I am talking about pacing yourself for runDisney races so you can finish the race.

What Pace Do You Need to Keep at Run Disney Races?
Explanation of the importance of maintaining a specific pace to avoid getting swept off the course.
Addressing common concerns about pace, such as the 16-minute per mile guideline.
Clarifying the pace requirements for different Run Disney race distances.
Discussion:
Overview of the balloon ladies and their role as timekeepers in Run Disney races.
Explanation of the 16-minute per mile pace and its significance.
Discussion on how starting in a corral placement can provide flexibility in pacing.
Insights on managing pace and making strategic decisions for injury-prone runners.

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
March 05, 2024RTTC #6 - How Should I Run to Prevent Injury (Running Gait)
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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

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.
...
14 min
February 29, 2024RTTC #5: Why Do You Get Injured From New Running Shoes
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How's it goin?
In today's episode I'm talking about wearing new running shoes and them causing pain
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.
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.
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

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
February 27, 2024RTTC #4 - What is the Best Shoe to Prevent Running Injury
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:
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.
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.
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.

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.
...
19 min
February 21, 2024RTTC #3: How Fast Should I Run on Race Day?
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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

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.
...
17 min
February 21, 2024RTTC #2: How Do I Know What Corral I'll Be In For runDisney Race
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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

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
February 20, 2024RTTC #1: Fueling for Disney Princess Weekend
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

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.
...
24 min