Running to the Castle

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In this episode of Running to the Castle, Dr. Ali answers a listener question about how to manage run/walk intervals in crowded runDisney race environments, especially when dodging other runners makes the experience frustrating instead of fun. 

She explains how your interval choice impacts your strategy, and offers practical solutions like syncing with a pace group or nearby runners using similar intervals, temporarily walking through congested areas, and taking advantage of open stretches to run. 

Dr. Ali also introduces the idea of using speed workout strategies like 30-20-10 intervals or progression runs to safely “break away” from the crowd and create space, emphasizing that sometimes the smartest move is to adapt rather than force your plan in tight conditions. 

The episode reinforces that crowded races require flexibility, awareness, and practice, not perfection.

Episodes Referenced: Episode 214 with Christina

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!

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• 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. 
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In this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack runDisney runners… and why it has less to do with willpower and more to do with whether you actually enjoy your workouts. 

She shares how consistency even counts during rest and recovery phases, and explains how small factors like missing your caffeine or under-fueling with carbs can make a session feel completely impossible. 

Through personal examples and stories from her clients, she shows how forcing yourself into workouts you dread, whether it's hills or specific speed sessions, quietly sabotages your ability to keep showing up. 

Instead, she encourages you to trust your gut reaction to your training plan and choose movement that feels sustainable and fun, because when your training aligns with what you actually like… staying consistent becomes a natural result, not something you have to force.

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. 
• ...

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In this episode of Running to the Castle Dr. Ali shares the one non-negotiable every runner needs to add to their routine, and it’s not another workout, speed session, or long run. 

It’s recovery. She explains why recovery should be treated as part of your run—not something optional—and how skipping it is one of the biggest reasons slow, back-of-the-pack, or injury-prone runDisney runners end up sore, stuck, or sidelined. 

Using a relatable coffee maker analogy, she breaks down how to make recovery automatic and walks through her simple but powerful 3-part system: stretching, massage, and temperature-based techniques. 

The episode reinforces a key belief shift…you don’t need to do more to get better, you need to recover better so your body can actually handle the training you’re already doing.

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. 
• ...

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In this episode of Running to the Castle, Dr. Ali sits down with Kai to share his powerful journey from walking for weight loss to completing the Dopey Challenge after years of setbacks, surgeries, and time away from running. 

Despite dealing with multiple surgeries, shin splints, and barely being able to run 20 seconds at a time just months before race day, Kai committed to a different approach: slowing down, focusing on time on feet, dialing in fueling, and using a run/walk strategy. 

Together, they unpack how shifting from “just run more” to intentional training, including proper fueling (even if that meant Cherry Coke), structured workouts, and grace with missed sessions… helped him not only finish Dopey but actually enjoy Disney afterward. 

This episode highlights resilience, patience, and the reminder that your time will come… and when it does, you’ll be ready to cross that finish line strong.

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. 
• ...

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In this episode of Running to the Castle Dr. Ali recaps her Springtime Surprise weekend experience from start to finish, sharing everything from travel chaos and expo surprises to race strategies and emotional finish line moments. 

She walks through how she approached each race in the challenge: choosing to walk the 5K, experiment with pacing and character stops during the 10K, and ultimately support a client through the 10-miler to ensure they finished ahead of the balloon ladies. 

Along the way, she reflects on meeting listeners and clients in person, the powerful impact of their stories, and what it means to help runners accomplish distances they never thought possible. 

She also dives into lessons learned like managing energy across race weekend, not trying anything new on race day, and giving yourself permission to rest and recover properly afterward.

The episode wraps with her plans for the next training cycle, including focusing on a 10K proof of time and incorporating strength work in a way that supports, not overwhelms, her running.

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. 
• ...

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In this episode of Running to the Castle, Dr. Ali talks with Christina Bowler about how she went from a self-proclaimed non-athletic Disney fan who could barely run the mile in gym class to a runDisney runner who completed multiple race weekends, finished her first marathon, and then cut her pace enough to hit a huge goal at Princess Fairytale Challenge. 

Christina shares how she got started because of her love for Disney and rare characters, how the Jeff Galloway plan helped her finish her first races, and how things started to fall apart when she began pushing her long runs too fast during marathon training. 

She opens up about the panic of dealing with knee pain before Marathon Weekend, the mindset shift of slowing down when it felt completely wrong, and how trusting the process helped her heal, finish her first marathon, and later run a 13:30 average pace at Princess after doubting it was possible.

The conversation also dives into fueling, race day execution, speed workouts, and why slow and back-of-the-pack runners absolutely belong in the runDisney community. 

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. 
• ...

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In this episode of Running to the Castle, Dr. Ali walks listeners through exactly how to approach race week so they can cross the finish line feeling calm, prepared, and confident instead of panicked and second-guessing themselves. 

She reminds runners that the hay is in the barn: the training is done, and this is not the time for bonus miles, pace tests, or trying to cram in fitness at the last minute. 

Instead, she explains how slow, back-of-the-pack runners should focus on the things that matter most in the final days before a race: resting, walking instead of running, hydrating early and consistently, fueling on the course based on time on feet instead of distance, and carb loading intentionally instead of assuming one pasta dinner is enough. 

Dr. Ali also speaks directly to runDisney runners who have been told their pace “doesn’t count” and reinforces that slower runners often need to fuel even more strategically because they are out on the course longer.

Race Day Fuel Calculator

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. 
• ...

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In this episode of Running to the Castle Dr. Ali sits down with Page Bittner to walk through her full journey from a gymnast who hated running to a Dopey Challenge finisher, and not just any finish, but one that required adaptability, trust, and grit in brutal race conditions. 

Page shares how she went from sprinting and pole vaulting to her first half marathon on a whim, fell in love with runDisney, stepped away for years, and then returned with a renewed purpose, including tackling Dopey 2026. 

The conversation dives deep into her structured, type-A approach to training, how she practiced race logistics down to the minute, and the mindset shifts that helped her succeed, especially when things didn’t go as planned. 

From panic over starting in the last corral, to navigating heat exhaustion symptoms mid-marathon, to ultimately choosing to walk and still finish strong, Page’s story highlights the power of slowing down, trusting your training, and redefining success. 

Along the way, she also shares how this journey changed her relationship with her body and what it meant to model resilience for her daughter, making this episode both practical and deeply meaningful for any runner who’s ever doubted themselves.

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. 
• ...

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In this episode of Running to the Castle, Dr. Ali breaks down one of the most frustrating experiences for runners…when your pace slows down and your stamina feels worse despite months of training. 

She explains why this is incredibly common, especially for slow, back-of-the-pack runDisney runners, and why it’s usually not a sign that you’re failing, but a signal that something needs to change. 

From ruling out medical issues like iron deficiency, to addressing under-fueling, to the most common culprit of all…training too hard in the wrong places…

Dr. Ali walks you through how runners accidentally trap themselves in the “gray zone” where nothing improves. 

She shows how pushing harder actually makes things worse, and how pulling back, slowing down, and training with purpose is what ultimately leads to better endurance, faster paces, and a stronger race day experience.

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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle… Dr. Ali breaks down the biggest misconception in running, that “no pain, no gain” is the key to getting faster. 

She explains why that mindset is actually keeping so many slow, back-of-the-pack, and injury-prone runners stuck, exhausted, and frustrated. 

She clarifies the difference between pushing yourself hard in the right workouts versus feeling wrecked after every run, and introduces a more strategic approach built on purposeful training… where speed workouts are truly hard, long runs are truly easy, and everything has a clear role in helping you get faster without breaking down. 

By separating paces, avoiding the “gray zone,” and using pace testing to define your limits, runners can finally see real progress, often getting significantly faster in just a few weeks… while still having the energy to enjoy their runDisney race experience.

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. 
• ...