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In this episode of Running to the Castle, you’ll learn why jumping straight to heavy lifting might be sabotaging your running goals—and how starting small is the key to long-term strength and injury prevention. 

Discover how building strength is like learning to read: it's all about progression. 

You’ll also hear why "heavy" is relative, and how lifting the right way (for your starting point) can help prevent setbacks, keep you running strong, and lead you to the marathon finish line without pain. 

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn why knee pain and shoe swaps might not be the root of your running struggles—and how the missing ingredient could be strength training the right way. 

Discover why expensive shoes are like fancy kitchen gadgets: helpful, but not the solution if you’re skipping critical steps. 

Tune in to hear how lifting heavy and building strength could save your knees, help you hit those long miles, and keep those pricey running shoes out of the closet pile!

Other episodes mentioned: Episode 89 5 Key Elements Your Strength Plan Needs So It Works & You Stop Getting Injured

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn why eccentric exercises are essential for runners with tendon injuries and how to perform them effectively.
Discover why simply stretching or strength training with heavy weights may worsen symptoms, and instead, how slow, controlled eccentric movements like heel drops can rebuild tendon strength and connection. 
We’ll also explore the science behind tendon repair, the importance of dosage (yes, up to 180 reps daily!), and how to implement the Alfredson protocol for lasting results. Tune in to learn the key to pain-free running!

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn what to do if stretching hurts you and how to effectively manage pain and tightness without making things worse. 
We’ll discuss the REST’M framework—rest, equipment, stretching, temperature, massage—and why reducing stretching and incorporating temperature-based treatments, like ice or heat, can alleviate aches and swelling. 
You’ll also discover how massage and eccentric strengthening exercises address tightness by building stability in your muscles. 
Stay tuned for the next episode, where we’ll dive deeper into strength exercises for recovery!

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle, you’ll learn why runners with tendinitis often make their symptoms worse with the wrong approach to recovery. 

We'll break down the signs of tendinitis, why stretching feels good but disrupts the healing process, and how pushing through pain with improper treatment prevents the body’s natural repair. 

Using a fraying rope as a metaphor, you'll understand how to avoid this cycle and give your tendons the care they need to heal fully.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you'll learn if you want to spend time all training season googling answers to different things and do it yourself having a coach isn't for you.
This episode is a little tongue-in-cheek which is out of the norm for this podcast, and that's OK we can have a little fun even when Dr. Ali is typically on the serious side.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you’ll learn how to improve your speed and pace so you can run faster at the Dopey Challenge in Disney World in 2026.

Some important aspects of getting faster include

• Work on your speed
• You’ll need specific speed workouts
• Practice back to back days and running on tired legs
• Get stronger
• Run your easy runs slow so you have the energy to run hard on the shorter speed work days
• Use cross training to your benefit to improve your stamina without all the pounding on your joints
• Stay injury-free. You can’t train if you’re seriously injured
• Bonus tip: carb load the week before Dopey and practice it during your training runs

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you’ll learn the proof of time requirements for the runDisney Marathon and runDisney half marathon and what you need to do to get a proof of time so you get placed in lower corrals.

Some helpful information includes:

• PoT for Marathon 5 hours or less
• Half marathon 2.5 hours or less
• Can use 10k, 10 Mile, half or marathon
• Proof of time for Marathon 2025 was due July 1, 2024
• Can you use a previous runDisney race for your proof of time for Dopey?
• Can you use a virtual run or training run for Disney proof of time for marathon?

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you’ll learn the 5 key elements that you need to include in your strength plan so it works and you stop getting injured.

As a physical therapist since 2012 and from doing this for more than a decade I have noticed some patients and clients get stronger and stop getting injured so others don’t and they stay hurt. There are 5 things that all the runners who get stronger and stop getting injured included in their strength training plan.

The 5 elements are

• Lifting a solid amount of weight for you
• A workout you like
• Practice the same exercises for 2-3 months
• A stepping stone progressive plan 
• Doesn’t cause pain or excessive soreness

Listen to the episode to hear the nuances of each of these and what they mean.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

Send us a text

In this episode of Running to the Castle you’ll learn how to actually get stronger so you stop getting injured.

A common problem runDisney runners have is they get to the 8, 9, 10 mile training runs and can’t run more because they keep getting injured. So they know they need strength exercises to stop getting injured and the easy part is knowing you need strength exercising and googling strength workout videos to start working out.

The hard part is knowing which workouts are going to work for you that won’t make you worse and you’ll actually get stronger and stop getting injured. One way to make sure you get stronger is to organize your training to make it so you work on the bulk of your strength training before you start training for your race. Learn how to find the time to when you should prioritize strength training.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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 should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.