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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

7:43

RTTC #75 Do You Need to Fuel for a 5k?

Running to the Castle ·

2025/01/06

Send us a textIn this episode of Running to the Castle you’ll learn my recommendation as a coach for runDisney runners who needs to fuel for a 5k and in what situations you should fuel for a 5k.Special situations you’ll learn about:Multi-day races like Dopey ChallengeWorkouts that include strength training or stretchingrunDisney races with early early morning racesThe best tip: you’re fueling for future you, not current you.Free Resources Follow me on Instagram @rundisneydpt Check out FREE

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14:30

RTTC #74 Race Week Carb Loading for Dopey

Running to the Castle ·

2025/01/05

Send us a textIn this episode of Running to the Castle you’ll learn how much and when to start carb loading for the Dopey Challenge at Disney World.If you’ve ever bonked, felt like your legs were dead during a race and your training and strength were on track it could be because you weren’t fueled well enough, if that’s the case: this is the podcast episode for you.You’ll learn which day to start carb loading, how many carbs to eat each day and a better way to get those carbs in easier.Free

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10:58

RTTC #73 Race Day Blister and Chafing Prevention

Running to the Castle ·

2025/01/04

Send us a textIn this episode of Running to the Castle you’ll learn tips to avoid one of the most common running problems that’s easily avoidable.You’ll learn about specific clothing and socks to wear to avoid chaffing on your legs or blisters on your feet. There are special types of bandages you can use in addition to the special socks to give your feet an extra barrier to prevent blisters.You’ll also learn what to do if you do if you do get blisters to prevent them from getting worse.Free

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7:10

RTTC #72 Should You Run Race Week?

Running to the Castle ·

2025/01/03

Send us a textIn this episode of Running to the Castle you’ll learn whether it’s a good idea to run the week of your race.For the injury-prone runDisney runner you may want to run the week of your race to get a few final miles in… or you may feel guilty about taking time off.Listen to this episode to find out which is best: running race week or taking some time off.Free Resources Follow me on Instagram @rundisneydpt Check out FREE training plans for injury-prone runDisney runners on my website.

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9:30

RTTC #71 Pre-Race Warm Up

Running to the Castle ·

2025/01/02

Send us a textIn this episode of Running to the Castle I’m talking about how to warm up and stay warm before your runDisney race.The mornings are early and waiting around in the corral is long, to avoid muscle cramping, vice-grip like feeling in your calves warm up properly before your race.Recommendations for your pre-race warm up include how to stretch in the tight corrals and how to get started in the first 1 mile of your runDisney race.Free Resources Follow me on Instagram @rundisneydpt Check

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13:31

RTTC #70 Post-Race Stretching

Running to the Castle ·

2025/01/01

Send us a textIn this episode of Running to the Castle I’m talking about what to do after your race to make it so you don’t feel so sore the next day.This is particularly important if you are running a Challenge like the 2-course Challenges, Springtime Surprise Challenge, Goofy or Dopey because you need to make sure you aren’t too stiff and tight for the 2nd, 3rd or 4th day of racing at Disney and feel good to be able to go and enjoy the parks.Free Resources Follow me on Instagram @rundisneydpt

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24:14

RTTC #69 More is More Balance Is Better

Running to the Castle ·

2024/12/31

Send us a textIn this episode of Running to the Castle I’m talking about a new phrase you’ll start hearing from me “more is more, balance is better.”If you’ve ever experienced knee pain or other running injury and you’ve thought to yourself “oh I need to strength train more”, “I need to stretch more”, or something like that… more in these cases are just more, it’s not better.In this episode you’ll learn what types of injuries more is just more and balance is better.Free Resources Follow me on

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29:04

RTTC #68 Running runDisney Coast to Coast with...

Running to the Castle ·

2024/12/24

Send us a textIn this episode of Running to the Castle Stephanie Vukovich joins me to tell us about Coast to Coast and how to earn that coveted medal!Stephanie shares that Coast to Coast is not new, it’s back after a hiatus when Disneyland races took a break pre-pandemic.She shares with us what Coast to Coast was like in years past, in 2024, and what it likely will continue to be in the future.Listen to the episode to learnWhich races are eligible for runDisney Coast to CoastWhat year you have to

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52:03

RTTC #67 Fundraising to Run runDisney Races Guest...

Running to the Castle ·

2024/12/17

Send us a textIn this episode of Running to the Castle Sarah Zuk shares everything she knows about fundraising to run runDisney races. She shares information she knows as a runner who has been fundraising for years and has worked closely with charities that have bibs for runDisney races.She shares places to search if you’re interested in running a runDisney race for a charity.Sarah shares information about how fundraising works:Some charities have an application to sign up to run with themOther

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43:52

RTTC #66 Running runDisney with a Pacer with Sherry...

Running to the Castle ·

2024/12/10

In this episode of Running to the Castle Sherry Marcotte joins me to talk about running runDisney races with a pacer and pace group.Sherry answered the most common questions runDisney runners have about using a pace group to make it across the finish line.Some important topics covered in this episode include:12:43 What to do if you have to go to the bathroom when in a pace group16:24 What corral are the pace groups in?17:02 What to do if the pace group you want is in the corral before you18:24 Find

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82:38

RTTC #65 How to Eat for 4 Days and 48.6 miles: How to...

Running to the Castle ·

2024/12/04

In today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.Topics we talk about in this episode:How much food/fuel to take in during training runsHow to handle fueling if you typically have upset stomach or GI issues when fueling during a run especially if they don't like breakfastRunning fasted

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17:12

RTTC #64 What Exercises and Treatment Should I Do for...

Running to the Castle ·

2024/11/26

In this episode of Running to the Castle I recount what I did for my back when I hurt it a few days earlier and relate this to what runners can do when they have pain or hurt themselves during training runs.Tactics mentioned in this episode:The importance of having a correct diagnosisSigns and symptoms of a muscle injuryTreatment from a Physical TherapistMobility and stretchingTemperature and Massage-based treatmentsMovementStrength exercisesWant more tips?Follow me on Instagram @rundisneydptMore

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15:06

RTTC #63 What Should I Do if I Miss a Long Run?

Running to the Castle ·

2024/11/20

In this episode of Running to the Castle I’m answering a question a runner emailed me: They missed their long run, what should they do to make it up?Some options when you miss a long runSkip it and move onStart a week behind and skip the next planned cut back week Some questions to ask yourself:Have I recently ran beyond this long distance?Am I starting from 0 miles lately?Do I have vacation or busy weeks coming up?Questions I answer in this episode;Can you make up that long run later in the

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14:28

RTTC #62 What is Runner's Knee and How to Get Rid of It

Running to the Castle ·

2024/11/12

In this episode of Running to the Castle I am discussing Runner’s Knee. Runner’s knee is also known as Patellofemoral pain syndrome, it’s called Runner’s knee because it’s common in runners but it’s not exclusive to runners.A few common symptoms are:Pain in the front and around the knee cap, often in a U or C shapePain going down stairsPain going up stairsPain with squattingPain with kneelingPain after standing for a long timePain after sitting for a long timePain partway through a runI discuss ways

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19:27

RTTC #61 Is Running More Than 3 Hours Bad For You?

Running to the Castle ·

2024/11/06

In this episode of Running to the Castle I’m discussing the controversial topic of running more than 3 hours.I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours.In particular I’m discussing this in relation to slow runners, runDisney runners who will finish their marathon in 6+ hours. I also discuss options for getting the training in to make sure

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10:21

RTTC #60 Run Slow to Run Fast - What It Means and Why...

Running to the Castle ·

2024/10/29

In this episode of Running to the Castle I’m explaining what “run slow to run fast” actually means and who it works for.This means that 80% of your running should be a conversational, slow pace. The other 20% you can push your limits.Running slow works for runners withKnee painOld knee injuries that flare upDifficulty breaking through a specific paceGoals of running fasterListen to the podcast to know how slow, actually pace-wise, you should run, and what kind of speed workouts to do if you’re using

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19:00

RTTC #59 What Taking a Break from Running for 2 Weeks...

Running to the Castle ·

2024/10/22

In this episode of Running to the Castle I’m explaining what happens in the 2 week process while you’re taking a break from running.Taking 2 weeks off from running is one of the most common recommendations from healthcare providers like doctors and physical therapists because pain can go away on its own without treatment or intervention in 10-14 days after a new injury.But, for the majority of running injuries it takes 2 weeks for the pain to go away but it takes at least another 4 weeks for the

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15:17

RTTC #58 Can I Jump Back Into Training After 2 Weeks...

Running to the Castle ·

2024/10/15

In this episode of Running to the Castle I am answering a DM question I received: I took 2 weeks off due to pain, can I jump right back into my training plan?Listen to this episode as I review what my alternative was to this runner when I said no, don’t hop right back into the training plan.This particular runner had run 8 miles no problem, but the next run, a 30 minute short/maintenance run was painful and then they did a few more maintenance runs as a test after 2 weeks off. This is common that

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93:24

RTTC #57 How to Build Your Glutes for Stronger...

Running to the Castle ·

2024/10/08

In this episode of Running to the Castle you’ll hear a free workshop I put on to teach you how to structure your strength workout and exercises so you can get stronger glutes without squats and lunges so you don’t aggravate your knees.In this episode you’ll hear me discuss:The 5 positions to include in your workoutThe 3 directions you need to move your legs to strengthen all 3 glute musclesThe top 3 mistakes to avoid when strengthening your glutesThe types of knee injuries these exercises are best

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13:48

RTTC #56 How to Incorporate Strength Training and...

Running to the Castle ·

2024/10/01

In this episode of Running to the Castle I outline how to incorporate strength training and running when you’re training for a runDisney race.When you’re training for a race it is safe (and recommended) to strength train, too.Listen to the episode to learn whether you should strength train before or after you run.Other topics I talk about include when to start new strength exercises, add more weight or resistance, strength train on long or short run days, and strength train on rest days or not.Links

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215 results

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