Running to the Castle

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In this episode of Running to the Castle, Dr. Ali tackles a frustration shared by many back-of-the-pack runners: that stubborn calf tightness that seems to haunt the first two miles of every run. 

She debunks the myth that more stretching is the answer, explaining that this "tightness" is actually a sensory misinterpretation by the brain when blood vessels aren't yet dilated enough to handle increased athletic blood flow. 

By comparing blood vessels to Apple Pencils and fire hoses, Dr. Ali illustrates why a sudden transition from rest to running causes a "bottleneck" sensation in the lower legs. 

The episode concludes with a call to action for a dedicated 10 to 20 minute brisk walking warm-up to signal the body to shift from "rest and digest" to "fight or flight," ensuring your legs are ready for the miles ahead.

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 addresses a common listener question regarding how to manage training and mileage during the "off-season" or the gaps between major race weekends. 

She emphasizes the importance of the "build phase" to maintain a base level of fitness... specifically recommending that runners never drop below a 5K distance to avoid starting from zero when a new training block begins. 

By focusing on keeping running enjoyable and incorporating strategic rest... recovery... and speed work... Dr. Ali explains how to bridge the gap between events like the Marathon and Wine & Dine without burning out or risking 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali addresses a common dilemma for runDisney participants: whether to continue tapering for a race even after missing significant training time due to illness or "life getting lifey". 

Using a recent post from a Princess Half Marathon trainee as a case study, Dr. Ali explains that the taper is not a reward for completed miles, but a physiological necessity for recovery. 

She breaks down the science behind the 10 to 14-day recovery window required for muscles, tendons, and ligaments to heal from the micro-tearing caused by training intensity. 

Dr. Ali emphasizes that "the hay is in the barn" and attempting to "cram" missed long runs within two weeks of race day is often a detriment rather than a benefit. 

Listeners are encouraged to trust the taper process to ensure they reach the start line feeling fresh, confident, and mobile rather than over-trained and exhausted.

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 addresses a listener's question about how to balance a long-standing daily walking habit... particularly in a hilly neighborhood... with the added physical demands of training for a runDisney race challenge. 

She explores the concept of establishing a physical "baseline" and provides guidance on how to recognize the signs of overtraining... such as persistent exhaustion or a lack of motivation... while offering practical solutions like adjusting walk intensity or prioritizing rest days to ensure training supports rather than hinders performance. 

Throughout the discussion, Dr. Ali emphasizes that while daily movement is beneficial, runners must remain flexible and willing to adjust their routines based on their body's recovery needs and specific race goals.

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 discusses the essential preparation steps for the upcoming Wine and Dine Half Marathon Weekend, emphasizing that even though the races are months away, the work begins now. 

She highlights the importance of downloading a structured training plan early to account for personal life events... such as birthdays, vacations, and the start of the school year... which helps runners stay motivated and injury-free.

Dr. Ali, drawing from her physical therapy background, explains how her plans utilize deload weeks to accommodate "life getting lifey" while providing specific advice on balancing running with strength training, recovery, and fueling strategies. 

Whether you are a seasoned runner or starting from zero... this episode serves as a roadmap to navigate the build phase and official training cycle for the Half Marathon, 10K, or Two Course Challenge.

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 one of the most confusing questions for slow, back-of-the-pack runners…when should you actually run fast, and when should you slow way down. 

She explains why long runs should almost always be easy and slow, even if that feels counterintuitive, and why trying to “prove” your pace on long runs often leads to injury, burnout, or stalled progress. 

Dr. Ali walks through how to decide the purpose of each run, why speed workouts need to be hard to actually make you faster, and how running too fast on easy days can sabotage your ability to run fast when it actually matters. 

This episode reframes pacing in a way that helps slow runners build endurance, stay consistent, and finally see real gains without 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. 
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali breaks down why fueling advice made for elite runners and the general population completely misses the mark for slow, back-of-the-pack, or injury-prone runDisney runners tackling long, slow miles. 

Using examples from Disneyland Half Marathon Weekend, Dr. Ali explains why carbs…not protein…are the priority before and during long runs, why fasted running and high-protein breakfasts often backfire, and how fueling should be based on time on feet, not miles. 

She walks through simple carb math, real-world fueling options like candy and sports drinks, and why slower runners actually need more fuel, not less, to avoid crashing, bonking, or feeling wrecked after long runs and race weekends.

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 her run training philosophy and explains why any runner can complete any distance…as long as the timeline and training approach are appropriate. 

She walks listeners through what alignment with a coach really means, why sustainable training matters more than doing “more,” and how slow, back-of-the-pack, or injury-averse runners can train without feeling broken. 

Dr. Ali introduces the five phases of a successful running journey and the six categories of training and support that must work together for long-term success. 

This episode gives runners clarity on how to evaluate their own training, identify imbalances, and understand why thoughtful, individualized programming is the key to finishing strong and staying healthy for years to come.

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 explores a surprisingly common experience for runDisney runners…feeling more nervous before a race when the last one went really well.

Using a client’s comment as inspiration, she breaks down why a great race can actually increase pressure, fear of expectations, and anxiety about “having to repeat” past success. 

Dr. Ali explains why every race deserves to be treated as a reset, why comparing back-to-back race performances can steal your joy, and how choosing one goal race per year while giving other races different purposes can calm nerves and restore confidence. 

She walks through practical examples including Dopey weekend strategy, character-focused races, and pacing expectations…all while reminding runners that so much of race day is out of their control. 

The takeaway is simple but powerful…you don’t need to keep proving yourself every race to be a real runner.

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 why consistency is the real challenge for runDisney runners…and why it feels harder when you sign up for a race eight to nine months before you actually start training. 

She explains how trying to do too much too soon leads to burnout, injuries, and the familiar cycle of falling off the plan, then feeling frustrated with yourself. 

Dr. Ali walks listeners through a more sustainable approach to consistency by focusing on realistic commitments, small habit-building strategies, and structuring training around what your life can actually support…not what an internet plan says you “should” be doing. 

This episode reframes motivation as unreliable and shows how pairing training with existing routines, starting with less, and planning long runs intentionally can help slow, back-of-the-pack, or injury-prone runners stay consistent all the way to race day.

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. 
• ...