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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

13:31

RTTC #55 Strengthening for Knee Arthritis

Running to the Castle ·

2024/09/24

In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with knee arthritis.When you’re doing strength workouts and you have knee arthritis, knee osteoarthritis to be more specific (I’m not talking about RA or Gout) there are some positions and movements you want to be mindful of including loading painful knees and the alignment of your knees.Don’t poke the bear, if your knees are really angry (really painful) don’t poke the

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11:56

RTTC #54 Strengthening for Meniscus Problems

Running to the Castle ·

2024/09/19

In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with meniscus tears.When you’re doing strength workouts and you have meniscus tears or problems there are a few things you want to be mindful of doing:deep bendingplant and twist movementsdeep bending during a flareI discuss exactly what types of exercises include the movements listed above so you can be careful doing them you know which exercises that includes.Links

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13:02

RTTC #53 How to Strength Train without Squats and Lunges

Running to the Castle ·

2024/09/17

In this episode of Running to the Castle I’m talking about how to strengthen your glutes without squats and lunges. Squats and lunges are the most common recommended exercises for runners to strengthen their glutes. But, not everyone wants to do squats and lunges, especially if their knee really hurts with squats and lunges... for that runner I outline exactly what to do instead of those exercises and strengthen your glutes.In this episode I go over the 3 types of strengthening your workout should

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17:36

RTTC #52 Are Apple Fitness+ Glute Workouts Good for...

Running to the Castle ·

2024/09/12

In this episode of Running to the Castle I’m reviewing an Apple Fitness+ glute workout I did so I know whether it’s good for my clients with knee problems.I did an Apple Fitness+ Glute Workout to check it out to know whether I can recommend it for my running clients that have knee problems and pain.The types of running knee injuries my clients have include IT Band Syndrome, Meniscus tears, Knee Arthritis, Runner's Knee and Anterior Knee Pain so those are the types of injuries that were in the

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48:02

RTTC #51 The Best Post-Run Recovery Routine for...

Running to the Castle ·

2024/09/10

In this episode of Running to the Castle I had the honor of being interviewed by Shayla Wesch on The Average Runner Podcast.In this episode I had the opportunity to talk about the best post-run recovery routine for the average runner with knee problems like knee arthritis or Runner’s knee. I went in depth into a solid cool down, how to time your stretching routine and more. I talked about how, as a physical therapist, I go about determining what kind of injury my client has even when we’re doing an

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12:40

RTTC #50 Strength Exercises for Race Day

Running to the Castle ·

2024/09/05

In this episode of Running to the Castle I’m discussing the strength exercises you should be doing for race day if your knee hurts.This information is best suited for someone withRunner’s KneeKnee ArthritisDegenerative Meniscus TearMeniscus Tear from InjuryIT Band SyndromeA general rule is nothing new on race day, if you haven’t been strength training regularly no need to start now. Instead I tell you when to strength train. If you have been strength training already, in this episode I tell you the

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6:40

RTTC #49 Strengthening for IT Band Syndrome

Running to the Castle ·

2024/09/03

In this episode of Running to the Castle I’m discussing things to be careful and mindful of when you’re doing strength exercises when you have IT Band Syndrome.Some things to mindful of are:Overexerting glutesLaying on a sore IT BandDeep bendingStraightening a knee from a big knee bendClick here to get on the interest list for Glute WorkoutsWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider yourself injury

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6:54

RTTC #48 Strengthening for Inner Knee Pain

Running to the Castle ·

2024/08/29

In this episode of Running to the Castle I’m discussing things to be careful and mindful of when you’re strengthening your muscles because you have inner knee pain.Some things to be mindful of are:Your knee positionDo you have a pronated footAvoid overexerting your hamstrings muscles.Click here to get on the interest list for Glute WorkoutsWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider yourself injury

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7:33

RTTC #47 Offload Your Knees

Running to the Castle ·

2024/08/27

In this episode of Running to the Castle I’m discussing how to offload or take the pressure of your knees as a runner.You’ll hear many people (your friends, coaches, doctors) tell you to strengthen to take the pressure off your knees. Does that really help? Listen to this episode to find out.Click here to sign up for the interest list for Glutes WorkoutWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider

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10:38

RTTC #46 How Your Glutes Help Your Knees

Running to the Castle ·

2024/08/22

In this episode of Running to the Castle I’m discussing why your glutes are so important for your knees when you’re a runner with knee pain.The glutes are the biggest muscles in your hips and the 3 glutes help support every motion your hip does.Your glutes pre-position where you leg goes in space so if your leg doesn’t step in the right position the knee position isn’t good.Click here to get on the interest list for the Glute Workout ProgramWant more tips?Follow me on Instagram @rundisneydptMore

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7:31

RTTC #45 Are Squats and Lunges Bad for Your Knees?

Running to the Castle ·

2024/08/20

In this episode of Running to the Castle I’m answering the question: Are squats and lunges bad for my knees?When you have knee pain when you run, go up and down stairs, get up from a chair, kneeling, squatting and lunging it’s going to make you question if doing things like squats and lunges are bad for your knees.Some runners will say you need to do more squats and lunges because they’re painful, and others will say don’t do squats and lunges because they’re bad for your knees… so which is it? Are

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16:41

RTTC #44 How to Strengthen Glutes without Squats

Running to the Castle ·

2024/08/08

In this episode I’m talking about different exercises to do to strengthen your glutes that aren’t squats.You know that if you have Runner’s Knee, IT Band Syndrome or Meniscus problems that one of the top recommendations is to strengthen your glutes to support your knees, and you know that squats are a solid way to strengthen your glutes.But what about when your knees hurt so bad you can’t do squats? I gotchuListen to this episode to hear me describe3 exercises using gym machines to strengthen your

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11:17

RTTC #43 The One Muscle Group to Exercise if You Only...

Running to the Castle ·

2024/08/06

In this episode I’m talking about the #1 group of muscles I recommend my clients work out if they only had time to strength train a single group.I chose this muscle group because it’s so versatile and you get the most bang for your buck. There are 3 muscles in this group and you hear everybody and their mom telling you to strengthen them, especially if you have knee problems.Listen to this episode to learn the group of muscles runners need that will give themPowerSpeedStrengthStabilityAnd good

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14:26

RTTC #42 What’s Good Pain and What’s Bad Pain in...

Running to the Castle ·

2024/08/01

In this episode I’m talking about what’s good pain and what’s bad pain in running and how to know when to push through.Listen to this episode to learn if you should push through the following types of painSharp, shooting painDull achesMuscle burnA new pain caused by a new problemA new pain caused by being in a boot or a castAnd how long to give the pain during a run before calling it quitsWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for

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20:27

RTTC #41 Shoes and Fueling for Disney Marathon...

Running to the Castle ·

2024/07/30

In this episode I’m talking about picking the right shoes for your knee problem and fueling right so you don’t bonk on a training run or race day.Shoes really are particular to each person so like many other professionals I recommend getting a foot assessment, gait assessment or at least taking one of those quizzes on the shoe company’s website. There are some types of shoes that runners with knee problems should avoid and I review 1 type in particular, tri-density shoes, in this episode. In

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12:07

RTTC #40 Stretching and Post-Run Recovery for Your...

Running to the Castle ·

2024/07/25

Hey! How’s it goin?In this episode I’m talking about how to set up your stretching and post-run recovery routine so you reduce knee pain.I recommend creating a stretching routine that lasts 10-15 minutes after a run to use static stretches for flexibility, and use dynamic stretches before a run in combination with your walking warm up to prepare your muscles and joints for your run.After you’re done stretching some things to include in your post-run recovery routine to improve muscle recovery are

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15:45

RTTC #39 Training for the Disney Marathon with Knee...

Running to the Castle ·

2024/07/23

Hey! How’s it goin?In this episode I’m talking about how to set up your training plan to maximize your workouts so you’re ready for runDisney Marathon if you have knee problems.I recommend creating a training schedule that includes3-4 running days with long runs, speed workouts, pace workouts, hills, etc1-2 cross training days to build cardiovascular endurance2-3 strength training days to build strength and power2 complete rest daysListen to this episode to learn how to structure your run days and

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9:29

RTTC #38 How Much to Run Leading Up To Your Half...

Running to the Castle ·

2024/07/16

Hey! How's it goin?In this episode I am talking about how much to run leading up to your half marathon or 2-Course Challenge Disney race.I recommend following a training plan that follows the 10% rule, even better when there are deload/taper weeks worked in throughout training so your body can adjust to the added mileage and reduce re-injury.I use an example of a runner building up to 10 miles for their half marathon and then running that distance every other weekend leading up to race day

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12:29

RTTC #37 How to Get Faster Training for runDisney Races

Running to the Castle ·

2024/07/11

Hey! How's it goin?In this episode I go over a variety of speed workouts, including my top recommendation for runDisney runners using run/walk intervals for their training.Speed work training includes:30-20-10TempoProgressionSprint intervalsRace PaceAnd finally, I included a recommendation on how to actually get faster using any of these techniques and avoid burnt out, injury, and getting slower.Want more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney

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10:00

RTTC #36 How to Manage Knee Pain and Continue Running

Running to the Castle ·

2024/07/09

In this episode I’m talking about managing new pain that has come on for someone in the past few weeks. The example is she went out for a run Monday and got knee pain, knee felt fine on Tuesday, so she went for a run on Wednesday and the pain came back.With this information I asked her:How much she was running (distance/time), how often she is running (MWF), and what she is doing in regard to stretching and muscle recovery.In this example I walk you through how I guided this person to what she can

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