Running to the Castle

By Dr. Ali MartySports Health & Fitness Fitness Running

Running to the Castle episodes

March 31RTTC #209 Before You Stop Running Because of Pain Listen to This
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In this episode of Running to the Castle, Dr. Ali Marty breaks down one of the most common fears she hears from runners: that a painful week of training means they've injured themselves and need to stop completely.
Drawing from three recent conversations with runners dealing with knee pain, shin splints, and IT band issues, Dr. Ali explains why a single normal week of workouts is almost never the cause of sudden pain, and walks listeners through the real questions to ask.
What did your warm-up and cool-down look like?
What else changed in your life this week?
Are you actually doing your post-workout recovery?
She shares how factors like moving to a home with stairs, wearing high heels to a wedding, or skipping foam rolling after speed workouts can quietly accumulate into pain that feels like an injury but isn't.
Dr. Ali also busts the popular belief that strength exercises heal pain, using her physical therapy background to explain the 10 to 14 day natural healing window and why "Sally's" knee getting better after starting squats was a coincidence of timing, not cause and effect.
The episode closes with a powerful reframe... pain is your body saying "not this, not right now"... not "stop forever."

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.
...
29 min
March 26RTTC #208 What Should You Eat When Training for runDisney Races?
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In this episode of Running to the Castle, Dr. Ali talks about one of the most common questions runDisney runners ask: what should you eat when training for your races?
She explains why there is no single “healthy” meal plan that works for every runner. Using personal stories about her own possible food sensitivities and allergic type reactions, she shows how the same food can work well for one person and be a terrible choice for someone else.
Dr. Ali breaks down how your nutrition should shift depending on your training phase... whether you are building strength, focusing on speed, recovering, carb loading for race week, or fueling long runs.
The big takeaway is that your nutrition should match both your goals and the foods your body actually tolerates... not just what the internet says is “healthy.”

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.
...
30 min
March 24RTTC #207 How To Stay Consistent Training for runDisney As a Slow Back of the Pack Runner
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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, or injury-prone runDisney runners…and why it has less to do with motivation and more to do with how your training is structured.
She shares how unrealistic mileage jumps, poor pacing, and lack of support at home quietly sabotage your ability to stay consistent…and why most runners blame themselves when it’s really the plan that’s the problem.
Through personal examples and practical strategies, she explains how using smaller, nearly unnoticeable mileage increases, planning for life disruptions, and having honest conversations with your family can help you train in a way that feels sustainable…so you can keep showing up without dread, feeling exhausted, or 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.
...
38 min
March 19RTTC #206 How to Run A Faster Half Marathon As a Slow runDisney Runner
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In this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually get faster in the half marathon without exhausting themselves or overtraining.
She explains why the build phase, not race training, is where speed is developed, and why most runners stay stuck by running in the “gray zone” without clear pacing strategy.
Dr. Ali emphasizes that speed workouts should become the priority, while long runs stay short and easy to support recovery and consistency.
She walks through how to properly test and define your easy, moderate, and hard paces so every run has a purpose, helping you push beyond your current limits in a strategic way.
Instead of guessing or comparing yourself to faster runners online, she shows how using your own data leads to consistent progress… with many runners improving by up to a minute per mile in just six weeks.

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.
...
50 min
March 17RTTC# 205 When Is It OK to Train the Full Race Distance?
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In this episode of Running to the Castle, Dr. Ali explains when it actually makes sense to train the full race distance for a half marathon or marathon… and why most slow, back-of-the-pack runners shouldn’t do it during race training.
She breaks down why her training philosophy focuses on time on your feet rather than full distance, and how going all the way to 13.1 or 26.2 miles during a training cycle can lead to exhaustion or injury for non-elite runners.
Dr. Ali also explains the five phases of a successful training cycle and reveals the one phase where running the full race distance can be useful if you need the confidence or mental reassurance that you can finish.
By understanding when to push your distance and when to protect your body, runners can train smarter, stay healthier, and arrive at race day ready to finish strong instead of feeling broken.

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.
...
30 min
March 12RTTC #204 From 7-Hour Marathoner to 6:19 at Dopey… A Real runDisney Success Story with Amanda Mueller
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In this episode of Running to the Castle, Dr. Ali talks with returning guest Amanda Mueller about what changed between her previous runDisney races and her most recent Dopey Challenge and Disneyland races… and how trusting her training completely transformed her experience.
Amanda shares how a different training approach helped her feel stronger, faster, and more confident than ever before, even while running through harsh winter conditions and the mental fatigue of months of preparation.
She discusses the impact of consistent run/walk intervals, deload weeks, fueling practice, and learning to trust the process instead of chasing longer miles or harder workouts.
Amanda also reflects on the mental side of marathon weekend… pushing through doubt late in the race, staying focused during difficult moments, and discovering she could still run strong deep into the marathon.
Her story highlights how the right training structure can help slower or back-of-the-pack runDisney runners feel more confident, finish stronger, and actually enjoy the 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.
...
1 hr 21 min
March 10RTTC #203 If You Passed Character Stops But Really Wanted to Stop... This is How You Do It
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In this episode of Running to the Castle, Dr. Ali explains why many runDisney runners end up skipping character stops even when they really want them, and what actually needs to change so you can stop without worrying about getting swept.
She breaks down how beginner runners often make rapid progress early on but eventually plateau around the 13–15 minute per mile pace, which leaves them starting in later corrals with little buffer ahead of the balloon ladies.
Dr. Ali explains that the solution isn’t just trying harder or lifting heavier weights, it’s structuring your training so your workouts actually make you faster.
She walks through common mistakes like running long runs too fast, living in the “gray zone” where every run feels hard but nothing improves, and not doing speed workouts that work for run/walk runners.
Dr. Ali then introduces 4 simple speed workout formats designed specifically for runDisney runners: 30-20-10 intervals, progression runs, tempo run/walk intervals, and hill repeats, while emphasizing that slowing down long runs allows you to recover enough to push your limits during these workouts.
When you train this way, you build real speed and fitness, which creates a bigger buffer on race day so you can stop for characters, take photos, and still finish 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.
...
37 min
March 06RTTC #202 Why Am I Not Getting Faster?
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In this episode of Running to the Castle, Dr. Ali tackles one of the most frustrating questions in the running community: "Why am I not getting faster?"
She breaks down her comprehensive Finisher Framework, explaining that speed is not just about the runs themselves but is heavily influenced by six major categories, including strength, recovery, and fueling.
Dr. Ali challenges the common habit of using "feelings" or long run average paces to measure progress, noting that these metrics are often misleading. Instead, she introduces her specific pace testing protocol, a structured method to find your true easy, moderate, and hard limits, and explains why running in the "gray zone" might be stalling your progress.
By focusing on running with purpose and changing only one variable at a time, Dr. Ali provides a roadmap for slow, back-of-the-pack runners to see real, measurable improvements in their pace.

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.
...
36 min
March 03RTTC #201 I Just Finished Princess Now What?
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In this episode of Running to the Castle Dr. Ali congratulates all the Princess Half Marathon Weekend finishers and dives deep into the crucial "what comes next" phase of the training cycle.
She emphasizes that regardless of whether you finished a 5K or the multi-race challenge, every runner needs a structured two-week rest and recovery period to repair micro-tearing in muscles and ligaments.
Dr. Ali explains how to utilize the "build phase" between major race weekends to focus on strength and speed without the competing priority of high-mileage long runs.
By strategically increasing strength training and speed workouts now, back-of-the-pack runners can potentially shave 60 to 90 seconds per mile off their pace before the next training cycle begins in June.

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
February 26RTTC #200 If You’re Slow and Training for runDisney, This Is for You
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In this episode of Running to the Castle, Dr. Ali celebrates the podcast's 200th episode milestone by dedicating it to the "slow, back-of-the-pack" runners who often feel out of place in a speed-obsessed running culture.
She addresses the "naysayers" and the imposter syndrome many experience... especially when faced with negative comments about their pace or body type... and firmly asserts that everyone who signs up belongs on the course.
Dr. Ali encourages runners to focus on "non-pace victories"... such as improved energy, health milestones, or simply having more fun... rather than comparing themselves to the highlight reels of social media influencers.
By redefining what it means to be a "real runner," she highlights that forward is a pace and that finishing a marathon in eight hours is just as valid and impressive as finishing in three.

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