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In this episode of Running to the Castle you’ll learn what to do to manage IT Band Syndrome 2 weeks before race day.

I am answering a question I received on instagram from a  runner experiencing IT band pain to manage it using heat, foam rolling, stretching, and massage leading up to race day. I also discuss things to focus on including pace or distance to determine symptom triggers.

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you’ll learn what to do to manage leg pain 2 weeks before the half marathon or 2 course challenge at runDisney.

You’ll learn about managing running injuries, specifically addressing a runner's ischial bursitis including creating a wave effect using heat and ice, foam rolling, massage, and avoiding specific tactics that can make it worse.

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you’ll learn 7 patterns Dr. Ali recognized as a physical therapist to runDisney runners DNF’ing their race.

You’ll learn about the 7 patterns including:

• Strength training beginning when you train for a race
• Running the same pace for every run
• Adding 2 miles to every long run
• Focusing too much on shoes
• Rating their success based on how they feel
• Avoiding cross training
• Stretching before they ran

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you'll learn how to prepare for runDisney races like Chills and Thrills and Wine and Dine, and Dopey through strategic base building, strength training, and personalized pacing. 

I share insights on managing shin discomfort after outdoor runs, distinguishing between inflammation and shin splints, and highlights recovery techniques like massage and heat therapy. 

I discuss the importance of strength training for injury prevention and break down exercises targeting key muscle groups. 

You'll also discover why treadmill pace testing can be more reliable and how personalized training plans can help runners of all levels stay on track and injury-free.

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you'll learn how to beat the Balloon Ladies and avoid getting swept using the Triple S Method: Speed, Strength, and Stamina. 

I break down how to figure out exactly how much, how often, and how long to train each element so you can build a cohesive plan that keeps you injury-free, builds endurance, and improves your pace. 

Plus, I share real-life examples from my own base-building phase and explain why small, steady progress is the key to long-term success.

I also share about me personally. It’s been 100 episodes of the podcast without much information about me so you’ll also learn how I got into Physical Therapy as a career, how I got started running because I wasn’t a runner when I was in high school or for college teams, you’ll learn about my personal life including how my husband and I met how long we’ve had our four-legged fur family, Levi.

Links mentioned in this episode: Free Training Plans

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you'll learn why more strength training isn't always better for injury prevention in runDisney runners. 

You'll discover how overdoing it with weights, repetitions, or frequency can lead to overuse injuries, just like brushing your teeth too much can harm enamel. 

Key signs you're overtraining include constant soreness, lack of progress, and joint swelling. 

The episode covers how to test appropriate weights, track progress during the build phase, and why strategic, balanced strength training beats simply doing more.

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn how to strategically prepare for the Dopey Challenge, especially if you're a new runner. I cover the essential steps to avoid injury and cross that finish line strong, including:

• How to map your training calendar realistically
• The importance of strength training 3-4 months before official Dopey training
• Adjusting your plan based on injury history and cross-training preferences
• Choosing the right training plan to fit your timeline

If you're planning Dopey 2026, this episode will set you up for success!

Links mentioned in this episode: Dopey Training Plan

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn why jumping straight to heavy lifting might be sabotaging your running goals—and how starting small is the key to long-term strength and injury prevention. 

Discover how building strength is like learning to read: it's all about progression. 

You’ll also hear why "heavy" is relative, and how lifting the right way (for your starting point) can help prevent setbacks, keep you running strong, and lead you to the marathon finish line without pain. 

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn why knee pain and shoe swaps might not be the root of your running struggles—and how the missing ingredient could be strength training the right way. 

Discover why expensive shoes are like fancy kitchen gadgets: helpful, but not the solution if you’re skipping critical steps. 

Tune in to hear how lifting heavy and building strength could save your knees, help you hit those long miles, and keep those pricey running shoes out of the closet pile!

Other episodes mentioned: Episode 89 5 Key Elements Your Strength Plan Needs So It Works & You Stop Getting Injured

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn why eccentric exercises are essential for runners with tendon injuries and how to perform them effectively.
Discover why simply stretching or strength training with heavy weights may worsen symptoms, and instead, how slow, controlled eccentric movements like heel drops can rebuild tendon strength and connection. 
We’ll also explore the science behind tendon repair, the importance of dosage (yes, up to 180 reps daily!), and how to implement the Alfredson protocol for lasting results. Tune in to learn the key to pain-free running!

Join the Stronger. Faster. Finisher. Waitlist!

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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 working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.