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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.

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All Episodes

6:52

RTTC #95 Strength Exercises for When Stretching Hurts

Running to the Castle ·

2025/01/26

Send us a textIn 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

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5:53

RTTC #94 What To Do When Stretching Hurts You

Running to the Castle ·

2025/01/25

Send us a textIn 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

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8:22

RTTC #93 Stretching Hurts You

Running to the Castle ·

2025/01/24

Send us a textIn 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.Run

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10:35

RTTC# 92 Don’t Get a Coach for runDisney Races If You...

Running to the Castle ·

2025/01/23

Send us a textIn 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.Run Stronger and FasterFor runners wanting to finish runDisney stronger and faster join the Stronger. Faster

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15:28

RTTC #91 Run Your Fastest Dopey in 2026

Running to the Castle ·

2025/01/22

Send us a textIn 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 includeWork on your speedYou’ll need specific speed workoutsPractice back to back days and running on tired legsGet strongerRun your easy runs slow so you have the energy to run hard on the shorter speed work daysUse cross training to your benefit to improve your stamina without all the

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12:52

RTTC #90 How to Get a Proof of Time for runDisney...

Running to the Castle ·

2025/01/21

Send us a textIn 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 lessHalf marathon 2.5 hours or lessCan use 10k, 10 Mile, half or marathonProof of time for Marathon 2025 was due July 1, 2024Can you use a previous runDisney race for your proof of time for Dopey?Can you

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20:54

RTTC #89 5 Key Elements Your Strength Plan Needs So...

Running to the Castle ·

2025/01/20

Send us a textIn 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

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18:25

RTTC #88 How to Get Stronger

Running to the Castle ·

2025/01/19

Send us a textIn 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

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16:48

RTTC #87 Run Your Strongest Dopey in 2026

Running to the Castle ·

2025/01/18

Send us a textIn this episode of Running to the Castle you’ll learn how to get stronger so you can run Dopey stronger in 2026.Learn when to officially start training for Dopey and what to do leading up to official training. There are specific things to work out and a top mistake to avoid. Avoid this top mistake so you don’t get injured again and you can stop getting minor injuries throughout training.In this episode you’ll hear about strength training your legs, upper body and core to be a strong

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17:32

RTTC #86 If You Want to Get Faster Do This

Running to the Castle ·

2025/01/17

Send us a textIn this episode of Running to the Castle you’ll learn how to get faster as a slow runDisney runner. If you want to run faster, increase your speed and increase your pace follow the steps in this episode.Learn the top mistake runDisney runners make when working on getting faster and avoid it by doing what is laid out in this episode.Free Resources Follow me on Instagram @rundisneydpt Check out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30

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11:39

RTTC #85 How Long Do You Need to Take Off to Recover...

Running to the Castle ·

2025/01/16

Send us a textIn this episode of Running to the Castle you’ll learn the amount of time it takes to recover from a marathon. I’ll review the typical timeline of recovery from the standpoint of normal breakdown that happens during running a marathon.You’ll hear a variety of different stories about how long it took other runners to recover and I’ll break down which stories to listen to.There are a few things to do to recover faster from a marathon so you can keep training.Free Resources Follow me on

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9:07

RTTC #84 Go from Half Marathon to Princess Half Marathon

Running to the Castle ·

2025/01/15

Send us a textIn this episode of Running to the Castle you’ll learn what to do during the 6 weeks from Marathon Weekend to Princess Weekend when you ran the half marathon and are running the Princess half marathon.There are 3 main parts of this training schedule that will break up the training schedule the right way.These 3 main parts areRest & Recover RunTaperYou’ll learn how to rest and recover properly so you don’t need to take more than a week off from running and you’ll be ready to run at

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12:12

RTTC #83 Go from Dopey to Princess Challenge

Running to the Castle ·

2025/01/14

Send us a textIn this episode of Running to the Castle you’ll learn the 3 Main Elements you need to include in the time between Dopey and Princess Weekend.The 3 Main Elements are:Rest & Recover RunTaperYou’ll learn how to rest and recover properly so you don’t need to take more than a week off from running and you’ll be ready to run at that time.You’ll learn how much you need to run leading up to your race weekend again without burning out or overtraining. Spoiler alert: you don’t need to build

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13:49

RTTC #82 Recover from a Marathon Fast so You Can Keep...

Running to the Castle ·

2025/01/13

Send us a textIn this episode of Running to the Castle you’ll learn how to recover fast from a Marathon so you can keep training for your next race.This episode is for runDisney runners who just ran the Marathon, Goofy or Dopey and are wanting to continue training for Dumbo Double Dare Challenge at Disneyland or Princess Half Marathon Weekend.I map out exactly what your post-race week training should look like so you get rid of post-race soreness and you’re ready to keep training.Free Resources

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14:23

RTTC #81 Get Rid of that Dead Leg Feeling After...

Running to the Castle ·

2025/01/12

Send us a textIn this episode of Running to the Castle you’ll learn what to do in the first few days after Dopey to recover fast and get rid of pain and soreness.Gentle movements</> like mobility exercises where you go through a range of motion but don't hold the position too longGet up every 30 minutes or so. Every 30 minutes get up and walk some steps: go get some water, then the next time go to the bathroom (bc of all that water amirite?)Get a massage today or tomorrowTake a hot epsom

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15:21

RTTC #80 Disney Marathon Fueling as a 6 Hour Marathon...

Running to the Castle ·

2025/01/11

Send us a textIn this episode of Running to the Castle you’ll learn how to fuel as a marathon runner running a marathon 6 hours or longer.Avoid the top mistake that runDisney marathon runners make when fueling so you don’t bonk at 18 miles and hit a wall.Aim for 60-90 grams of carbs per 60-90 minutes you’re out on the marathon race course. You can fuel with honey stinger waffles because they’re about 21 grams of carbs so you can eat one of those every 20 minutes to stay on top of it.I review

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12:48

RTTC #79 Disney Half Marathon Fueling

Running to the Castle ·

2025/01/10

Send us a textIn this episode of Running to the Castle you’ll learn what to do to fuel for your half marathon.In general for a half marathon aim for 60-90 grams of carbs per hour you’re racing, starting at the start line.Options for half marathon fueling include gu, gels, flat soda, gummy bears, pretzels, tortilla chips, cosmic brownies, gatorade, powerade, liquid iv, scratch, pickle juice and more.Fuel for your future self and if you’re already feeling thirsty or hungry you’re late so definitely

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9:52

RTTC #78 Should You Rest After Each Race During Dopey?

Running to the Castle ·

2025/01/09

Send us a textIn this episode of Running to the Castle you’ll learn if you can go to the parks after each Dopey race or if you should be resting. In this episode I give examples of what seasoned Dopey runners do. And I include after each race day for Dopey, the 5k, 10k, half marathon and full marathon at Disney. There is one day in particular that seasoned runners, the majority, said the same thing.Free Resources Follow me on Instagram @rundisneydpt Check out FREE training plans for injury-prone

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16:09

RTTC #77 Dopey Fueling

Running to the Castle ·

2025/01/08

Send us a textIn this episode of Running to the Castle you’ll learn how to fuel yourself during the Dopey Challenge races.Learn how to fuel for the 5k,10k, half marathon and full marathon. Some often forgot times related to the Dopey Challenge like waiting around in the corral for hours and family reunion area means you need to bring fuel for those times, too.Listen to the whole episode to hear examples of how many carbs are in honey stinger waffle, honey stinger chews, clifbloks, gummy bears and

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7:34

RTTC #76 Race Day Breakfast at Disney

Running to the Castle ·

2025/01/07

Send us a textIn this episode of Running to the Castle you’ll learn what to eat and how to eat first thing in the morning for breakfast on race day, especially if you’re not hungry in the morning or you have to wake up super early (hello runDisney 2am wake ups!)Some things that may sound crazy include me trying soda first thing in the morning! Learn what to eat the morning of the race if you aren't hungry.Free Resources Follow me on Instagram @rundisneydpt Check out FREE training plans for

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215 results

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