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PODCAST

Running to the Castle

A podcast for slow, back-of-the-pack, or injury-prone runDisney runners on a journey to running magical miles.Join me, Dr. Ali, as I share the secrets I"ve gathered as a runner, Doctor of Physical Therapy and coach.You"ll learn the exact ways I get my clients to the castle strong without feeling broken or held together with KT tape as they cross the finish line.Dr. Ali and this podcast are lovers of runDisney and are not affiliated with runDisney.

sports running

All Episodes

20:52

RTTC #115 Top 3 Reasons runDisney Runners DNF a Race

Running to the Castle ·

2025/04/08

Send us a textIn this episode of Running to the Castle you’ll learn the top 3 tmain reasons RunDisney runners do not finish (DNF) their races: pain/injury, insufficient speed (to avoid being swept), and insufficient endurance. These issues, often stemming from inadequate training, can be mitigated with a well-structured, adaptable training plan that includes rest and recovery (Deload weeks) and allows for life events. Other ways to help avoid a DNF is work with a running coach who can provide

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18:07

RTTC #114 What Should You Do For Your Pain (Foot Pain)

Running to the Castle ·

2025/03/20

Send us a textIn this episode of Running to the Castle you’ll learn what to do when you have foot pain keeping you from running as much as you want.I review questions I typically ask and why they’re important so you can take these questions and ask yourself to start forming some answers for what would work for your foot pain. I give an example of a runDisney runner who has foot pain, DNF a 2 Course Challenge at runDisney this year, and I give an example from when I sprained my ankle 20 years

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24:28

RTTC #113 Are You Giving It Enough Time to Work?

Running to the Castle ·

2025/03/18

Send us a textIn this episode of Running to the Castle you’ll learn how long you need treat your pain when you’re dealing with running injuries. You need to do the treatment for sufficient time before switching methods. Specific treatment durations were provided, including 10-20 minutes for ice/heat, 3-5 minutes for ice baths, up to two weeks for cortisone shots, and 8-12 weeks for strength exercises. Consistent treatment is crucial, and misconceptions regarding Tylenol and NSAIDs were

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60:15

RTTC #112 Part 2 Strength Training for Injury-Prone...

Running to the Castle ·

2025/03/13

Send us a textIn this episode of Running to the Castle you’ll learn how to strength train the right way as an injury-prone runner.You’ll learn what muscles to strengthen, how to strengthen them, what weights you should be using (how heavy to lift), what machines or movements you should be doing and more.If you haven’t listened to part 1 of this 2 part series about avoiding the top 5 mistakes, make sure to listen to that one. It’s episode 111 because if you don’t stop doing all the wrong things, no

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43:43

RTTC #111 Part 1 Strength Training for Injury-Prone...

Running to the Castle ·

2025/03/11

Send us a textIn this episode of Running to the Castle you’ll learn the top 5 activities to avoid when you’re strength training as an injury-prone runner.This is part 1 of a 2 part free training series. In this part you’re learning how to stop putting the brakes on all your progress. No matter how right you get everything else, the right strength exercises, the right workout schedule, targeting the right muscles… if you don’t stop doing these things you won’t ever make progress.Stay tuned for

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21:59

RTTC #110 How to Make it So Your Knees Don't Implode

Running to the Castle ·

2025/03/06

Send us a textIn this episode of Running to the Castle you’ll learn how to prevent knee pain and achieve long-term running success.The best way to do this is by focusing on six key pillars: strength training, running training, rest, stretching, equipment, and diet. These pillars must be balanced, with "build" activities complemented by "support" activities like rest and recovery to prevent injury and overtraining. A gradual approach to running, runner-specific strength training

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18:20

RTTC #109 What to Do if You Think You Need KT Tape or...

Running to the Castle ·

2025/03/04

Send us a textIn this episode of Running to the Castle you’ll learn what to do when you’re thinking you may need KT tape or knee braces to support your knee during your training.KT Tape and Knee braces add external support to your knee and you may need them. There may be benefit from doing other things to give your knee support from the inside.In this episode I discuss ways to determine which to use.Free Workshop: Strength Training for Injury-Prone runDisney runners Run Stronger and FasterFor

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7:53

RTTC #108 How Do You Even Know What Strength...

Running to the Castle ·

2025/02/27

Send us a textIn this episode of Running to the Castle you’ll learn how to decide what exercises to do when you’re an injury-prone runner.In this episode I discuss the importance of a comprehensive strength training for runners, emphasizing the importance of addressing weaknesses in all major muscle groups (legs, core, arms) to prevent injuries like runner's knee, rather than solely focusing on painful areas. There are two methods for selecting appropriate exercises: you can do exercises that

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7:43

RTTC# 107 Should You Be Doing Squats and Lunges for...

Running to the Castle ·

2025/02/25

Send us a textIn this episode of Running to the Castle you’ll learn if squats and lunges are the best exercises for runners with knee injuries.You’ll learn how to decide if you should be doing squats and lunges with the need for a thorough assessment considering pain levels, triggers, running schedules, and existing strength routines before starting any exercise program. For most injury-prone runDisney runners I recommend getting personalized guidance from a physical therapist, cautioning against

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16:12

RTTC #106 How Injury-Prone runDisney Runners Finish...

Running to the Castle ·

2025/02/20

Send us a textIn this episode of Running to the Castle you’ll learn how to finish the Dopey Challenge even when you’re injury-prone without getting injured.There are a few things to balance during your training including how much you’re running, how many miles you’re adding each week, strength training, stretching, recovery and fueling.In this episode you’ll learn about focusing on strength training to finish the Dopey Challenge race.If you’re interested in learning about strength training for

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10:12

RTTC #105 Plantar Fasciitis Get Rid of The Pain...

Running to the Castle ·

2025/02/18

Send us a textIn this episode of Running to the Castle you’ll learn how to get rid of plantar fasciitis pain before race day, like Princess Half Marathon Weekend.Learn about managing plantar fasciitis before a race with pain management (ice, heat, Epsom salt baths, massage) and the importance of distinguishing between short-term (inflammation) and long-term (scar tissue) treatments. As a reminder, while massage helps short-term pain, long-term prevention requires strengthening exercises, the focus

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9:38

RTTC #104 IT Band before Princess How to Get Through it

Running to the Castle ·

2025/02/13

Send us a textIn this episode of Running to the Castle you’ll learn what to do to manage IT Band Syndrome 2 weeks before race day.I am answering a question I received on instagram from a runner experiencing IT band pain to manage it using heat, foam rolling, stretching, and massage leading up to race day. I also discuss things to focus on including pace or distance to determine symptom triggers.Run Stronger and FasterFor runners wanting to finish runDisney stronger and faster join the Stronger

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21:54

RTTC #103 Leg Pain Before Princess Race Can You Race?

Running to the Castle ·

2025/02/11

Send us a textIn this episode of Running to the Castle you’ll learn what to do to manage leg pain 2 weeks before the half marathon or 2 course challenge at runDisney.You’ll learn about managing running injuries, specifically addressing a runner's ischial bursitis including creating a wave effect using heat and ice, foam rolling, massage, and avoiding specific tactics that can make it worse.Run Stronger and FasterFor runners wanting to finish runDisney stronger and faster join the Stronger

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30:38

RTTC #102 7 Patterns in runDisney Runners Who DNF...

Running to the Castle ·

2025/02/06

Send us a textIn this episode of Running to the Castle you’ll learn 7 patterns Dr. Ali recognized as a physical therapist to runDisney runners DNF’ing their race.You’ll learn about the 7 patterns including:Strength training beginning when you train for a raceRunning the same pace for every runAdding 2 miles to every long runFocusing too much on shoesRating their success based on how they feelAvoiding cross trainingStretching before they ranRun Stronger and FasterFor runners wanting to finish

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26:20

RTTC# 101 Shin Splints and Strength Exercises

Running to the Castle ·

2025/02/04

Send us a textIn this episode of Running to the Castle, you'll learn how to prepare for runDisney races like Chills and Thrills and Wine and Dine, and Dopey through strategic base building, strength training, and personalized pacing. I share insights on managing shin discomfort after outdoor runs, distinguishing between inflammation and shin splints, and highlights recovery techniques like massage and heat therapy. I discuss the importance of strength training for injury prevention and break

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48:42

RTTC# 100 Get Faster to Beat the Balloon Ladies and...

Running to the Castle ·

2025/01/31

Send us a textIn this episode of Running to the Castle, you'll learn how to beat the Balloon Ladies and avoid getting swept using the Triple S Method: Speed, Strength, and Stamina. I break down how to figure out exactly how much, how often, and how long to train each element so you can build a cohesive plan that keeps you injury-free, builds endurance, and improves your pace. Plus, I share real-life examples from my own base-building phase and explain why small, steady progress is the key to

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8:50

RTTC #99 Strength Training More Can Hurt You...Avoid...

Running to the Castle ·

2025/01/30

Send us a textIn this episode of Running to the Castle, you'll learn why more strength training isn't always better for injury prevention in runDisney runners. You'll discover how overdoing it with weights, repetitions, or frequency can lead to overuse injuries, just like brushing your teeth too much can harm enamel. Key signs you're overtraining include constant soreness, lack of progress, and joint swelling. The episode covers how to test appropriate weights, track progress

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20:09

RTTC #98 When Should You Train for Dopey?

Running to the Castle ·

2025/01/29

Send us a textIn this episode of Running to the Castle, you’ll learn how to strategically prepare for the Dopey Challenge, especially if you're a new runner. I cover the essential steps to avoid injury and cross that finish line strong, including:How to map your training calendar realisticallyThe importance of strength training 3-4 months before official Dopey trainingAdjusting your plan based on injury history and cross-training preferencesChoosing the right training plan to fit your

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5:36

RTTC# 97 Lifting Heavy for Running Injuries

Running to the Castle ·

2025/01/28

Send us a textIn 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

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7:57

RTTC #96 New Running Shoes to Heal Your Injury

Running to the Castle ·

2025/01/27

Send us a textIn 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

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215 results

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