Running to the Castle

By Dr. Ali MartySports Health & Fitness Fitness Running

Running to the Castle episodes

July 21RTTC #239 Proof of Time Half Marathon Training Week 10
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In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals.
She breaks down the key difference between a "just finish" goal and a "fast" goal, and how knowing which one is yours should shape what you cut when life gets in the way.
She also shares real, in-the-moment lessons from her tempo run, progression run, and a heat-adapted long run,including a fueling misstep that's a good reminder for anyone training through summer heat.
It's an honest look at what a realistic, imperfect training week actually looks like.

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.
...
46 min
July 16RTTC #238 How Long Should Cross Training Be for Slow RunDisney Runners?
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In this episode of Running to the Castle, Dr. Ali breaks down how cross training fits into a slow runDisney runner's training plan and why it's different from strength training.
She explains the 5 phases of a running journey and the 6 pillars of balanced training, then answers a listener question about the ideal length and frequency of cross training sessions.
Dr. Ali also shares practical ways to fit cross training into a busy schedule, even when time is tight.
It's a real-life look at building cardiovascular fitness without adding injury risk from extra running miles.

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
July 14RTTC #237 Proof of Time Half Marathon Training Week 9
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In this episode of Running to the Castle, Dr. Ali breaks down week 9 of her Proof of Time half marathon training, a week that was far from perfect but still delivered real progress.
She walks through a Level 2 Tempo Run interrupted by a mid-workout treadmill shut down, a heavy strength training session, and a stress-driven decision to skip her long run entirely.
Dr. Ali also shares her latest pace test results and explains how to know when it's time to retest and why consistency over months matters more than any single week.

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.
...
33 min
July 09RTTC #236 How Do I Build My Confidence to Finish My Race?
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In this episode of Running to the Castle, Dr. Ali tackles one of the most common fears runners bring to her: will I actually finish this race?
She breaks down why small, incremental training increases build real, physical proof that your body can handle race day, and why a single rough workout due to heat, stress, or life circumstances doesn't mean your fitness is slipping.
Dr. Ali shares her "10% more, 10% faster" framework for trusting your training and walks through why looking at the facts, not the qualifiers, is the key to real confidence.
She's honest about where coaching ends and professional mental health support may be needed, too.

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.
...
49 min
July 07RTTC #235 Proof of Time Half Marathon Training Week 8
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In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway.
She shares how she reorganized her training around real life: swapping days, choosing a staycation over travel, and still getting in speed work, strength training, and a long run.
Along the way she reflects on visible strength gains showing up in everyday moments, and reminds listeners that a "good enough" week of training beats a perfect one that never happens.
It's an honest look at balancing consistency with flexibility when life doesn't go exactly as planned.

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.
...
39 min
July 02RTTC #234 What Speed Workouts Can a Slow Runner Do That Are Simple?
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In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs.
And she explains exactly why each one matters for runDisney race day.
She covers the science behind sprint duration and recovery time, introduces the "pink, green, and gray zone" pacing concept, and shares how consistent speed work can lead to real, measurable pace improvements in as little as six weeks.
Dr. Ali also gets personal, sharing her own recent pace test results to illustrate how these workouts translate directly to long run and race day performance.

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.
...
37 min
June 30RTTC #233 Proof of Time Half Marathon Training Week 7
Send us Fan Mail
In this episode of Running to the Castle, Dr. Ali shares her Week 7 Proof of Time half marathon training recap: a week where life got lifey again, but three solid workouts still got done.
She walks through a progression run gone sideways (including a scheduling error that accidentally went out to her entire Stronger.Faster.Finisher. community), how she used her moderate pace as a compass to get back on track, and what it actually means to run with purpose when you're still rebuilding.
She also covers her 6.29 mile long run in Las Vegas summer heat, why going three minutes per mile slower doesn't mean you're losing fitness, and how to do the math on missed long runs without ever making up miles.

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.
...
37 min
June 25RTTC #232 How to Keep Strength Training Simple Enough to Actually Do It
Send us Fan Mail
In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it.
She breaks down how to match your strength training approach to your life, your goals, and your brain's bandwidth, including when low weight and high volume makes sense versus when machines might be your best friend.
Dr. Ali also unpacks the concept of neuromuscular demand, explaining why some exercises feel harder than they should, and why that hidden cognitive load might be secretly derailing your consistency.
Whether you're training for a Dopey challenge or just trying to stay healthy as a runner, this episode will help you build a strength training habit that actually sticks.

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.
...
26 min
June 23RTTC #231 Proof of Time Half Marathon Training Weeks 5 and 6
Send us Fan Mail
In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay.
She walks through a chaotic few weeks of new-build home repairs, including a major shower overhaul, a family health scare, and a weeks-long air conditioning nightmare that left her with almost zero workouts.
Along the way, Dr. Ali shares her honest take on what missing two weeks of training actually does (and doesn't do) to your fitness, and how to ease back in without setting yourself up for injury or burnout.
If you've ever had to hit pause on your training, this episode is the reassurance you didn't know you needed.

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.
...
34 min
June 18RTTC #230 What Makes You Faster Quicker Running or Strength?
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In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she hears from slow and back-of-the-pack runners: what actually makes you faster: running more, strength training, or speed work?
She breaks down the "gray zone," the frustrating middle ground where runners feel exhausted all the time but never seem to improve, and explains why the right answer depends entirely on where you are in your running journey.
Dr. Ali also shares a simple standing test to figure out whether your legs need more strength work or more speed practice, and why pain is never a reliable measure of whether a workout is working.
By the end, you'll understand why sequencing strength and speed correctly, instead of trying to do everything at once, is the real key to getting faster.

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.
...
34 min