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In this episode of Running to the Castle, Dr. Ali breaks down one of the most common questions she gets from runners: what supplements should I take for joint pain? 

She explains that while glucosamine, chondroitin, turmeric, and collagen are often marketed for joint support, supplements alone rarely solve running-related pain. 

They can sometimes help overall joint health, but they cannot replace smart training, recovery, and balance. Dr. Ali uses her Finisher Framework to show how persistent joint pain, especially when it starts after running five miles, is usually a training or recovery issue, not a supplement issue. 

She encourages runners to look at their pace, mileage progression, rest, footwear, and recovery habits before reaching for pills, reminding listeners that most of these products are unregulated and that relying on them without adjusting training only leads to “expensive pee.”

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

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In this episode of Running to the Castle, Dr. Ali tackles the question “Is your injury all in your head?” and answers with a firm no. 

Using a listener’s calf-pain story as a springboard, she explains how real physiology (sensitized tissues, nerve-related pain, and conditions like CRPS) can persist even when basic imaging looks “normal,” and why stress fractures often require MRI, not X-rays, to diagnose during early symptoms. 

Drawing on her own experience with orthostatic hypotension and her physical therapy practice, Dr. Ali shows how lack of targeted rehab (e.g., after hip replacement) can leave nerves and soft tissues reactive, fueling long-term pain that’s too often dismissed. 

She then introduces her Finisher Framework—six pillars that stop the injury cycle: strength work, smart training structure, stretching/mobility, rest and recovery, footwear/equipment, and fueling/hydration—emphasizing that most runners don’t need “more” of everything; they need the right thing. 

Finally, she flags over-racing and under-resting (like stacking five half marathons in two years) as a common setup for recurring injuries and urges listeners to seek proper assessment and a tailored plan instead of pushing through pain.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle, you’ll learn why finishing strong has nothing to do with running more miles. 

Dr. Ali breaks down the common mistake many back-of-the-pack and injury-prone runners make, adding extra runs or pushing past race distance in hopes of feeling stronger on race day, and explains why that approach often leads to fatigue, burnout, and injury instead. 

Using a soccer analogy, she redefines the phrase “practice like you play,” showing that strength, speed work, strategy, and fueling, not endless miles, are what build true race-day endurance.

Dr. Ali shares how her clients train smarter, not harder, through gradual mileage increases, strategic rest, and carb loading so they can cross the runDisney finish line feeling strong, confident, and ready to enjoy the parks after.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle, Dr. Ali dives into the messy overlap of AI, training plans, and social media “perfect” bodies. 

She shares how she uses ChatGPT to tidy her own wording, but shows why you shouldn’t trust AI to design your plan: Gemini contradicted its own 10% rule and under-rested runners, while ChatGPT spit out a marathon plan that started at 6 miles and changed structure midstream—red flags for injury-prone athletes. 

The takeaway: treat AI as a helper, not a coach. Favor gradual mileage, real rest days, smart run/walk ratios, and cross-training, and if you’re coming back or starting fresh, begin with a 0-to-5K base before building. 

Dr. Ali also calls out AI-generated/filtered images that warp expectations; don’t compare yourself to content that isn’t real. 

Use critical thinking on every “cookie-cutter” plan and post, keep what fits your body, and keep scrolling on the rest.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle, Dr. Ali tackles the question of whether cross-training actually helps your RunDisney training…and why she believes it absolutely does. 

She explains how cross-training improves cardiovascular endurance, making running feel easier without piling extra stress on your joints. 

Drawing on both client examples and her own childhood sports experience, Ali shows how mixing up your training builds fitness faster, prevents overuse injuries, and helps you feel less wiped out after every run. 

If you’ve ever wondered whether cycling, swimming, rowing, or even playing another sport can make you a better runner, this episode breaks down exactly how and why cross-training works.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle, you’ll learn what it was like to run the final Disneyland Halloween Half Marathon Weekend before the race series goes on hiatus. 

Dr. Ali shares her experience running all three races—the 5K, 10K, and half marathon—including the lessons she learned about pacing for photo stops, fueling with flat Coke and Nerds Gummy Clusters, and checking in every half mile to stay steady in the heat.

You’ll also hear how course support, character stops, and Anaheim’s hills played into her strategy, why she skipped the parks to prioritize recovery, and how she finished the half in 3:04 feeling strong.

 Whether you’re planning a future RunDisney race or looking for practical race-day tips, this recap gives you insights you can use for your own training and race execution.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle you’ll learn how Amanda transformed her half marathon experience from a 4-hour struggle to a confident 3:15 finish. 

She shares how she rebuilt after illness and setbacks, shifted to smarter pacing with intervals, practiced fueling earlier and more consistently, and leaned on strength training and recovery strategies to stay strong. 

Amanda also talks about the mental side of racing, from handling “dark miles” to celebrating progress, and how a family-centered Disney running tradition keeps her motivated and joyful.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle, Dr. Ali tackles one of the biggest fears for slow, back-of-the-pack runDisney runners: getting swept by the balloon ladies. 

She explains why training every run at a 15-minute pace is a recipe for burnout and shares a smarter strategy that combines long, slow runs for time on your feet, shorter speed workouts to build efficiency, cross-training to boost fitness without extra pounding, and proper rest and fueling to keep your body strong. 

With the right plan and pacing, you can start in the last corral, stay ahead of the sweepers, and confidently cross the finish line without a dreaded DNF.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle, you’ll learn what to do when marathon training leaves you with bad muscle pain. 

Dr. Ali explains why suffering through soreness isn’t necessary and walks you through how to adjust your training, prioritize rest and recovery, and use stretching, massage, and cross-training to keep moving forward. 

You’ll hear why adding strength at the wrong time can backfire, how to balance mileage with recovery techniques, and what adjustments can help you stay on track for race day without burning out.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...

Send a text

In this episode of Running to the Castle, Dr. Ali shares practical race-day strategies for runners who weren’t able to train as planned due to illness, surgery, or life circumstances, aka life getting lifey. 

She explains why Run Disney typically won’t offer refunds or corral changes, but emphasizes what runners can control: fueling, pacing, and recovery. 

Her advice includes pre-race carb loading, starting each race slow and steady instead of avoiding an early sprint for a buffer, and structuring run/walk intervals conservatively to maintain energy throughout. 

She also covers how to maximize corral placement, when to sacrifice character stops, and how to recover right after the race with protein, stretching, hydration, and active recovery techniques.

Her bottom line: even without perfect training, smart race-day choices can help you cross the finish line strong and still enjoy your Disney experience.

How runDisney Runners Get Out of Corral G - The workshop 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 or injury-prone 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 shou...