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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

16:09

RTTC #35 How to Train When Your Knee Hurts Too Much...

Running to the Castle ·

2024/07/04

Hey! How's it goin?In this episode I talk about how you can continue to train even when your knee hurts too much to walk or run as much as you need to according to the training plan.I review that 80-90% of running injuries don’t need more rest, and can actually worsen if you rest too much.Some ways to keep training is to work on cardiovascular endurance in other ways in addition to running and walking a tolerable amount. I give specific examples in the podcast including walking in water.Want

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10:11

RTTC #34 The Key to Running without Knee Pain

Running to the Castle ·

2024/07/02

Hey! How's it goin?In this episode I’m talking about what happens when you are doing all the things and trying all the recommendations you see online that help other people with their knee pain.The 6 components you need to look at include:Strength, (Run) Training, Recovery, Equipment, Stretching and Diet (Fueling/Nutrition)When we’re talking about using other people’s recommendations we know one moment in time, it’s most likely what they recently did and they attribute it to what gave them the

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6:47

RTTC #33 Shoes to Avoid if You Have Inner Knee Pain

Running to the Castle ·

2024/06/27

Hey! How's it goin?In this episode I’m talking about the type of shoe to avoid if you’re having (inner) medial knee pain, especially if you are bow legged.Definitely go get a gait assessment, get fitted for the shoe and make sure you have someone tell you whether you are knock kneed or bow legged before taking this advice.You want to avoid shoes that have a soft outer portion (lateral) side of the shoe. When someone who has medial knee pain and is bow legged and they use a shoe with a soft

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6:22

RTTC #32 The Best Time to Do Something About Your...

Running to the Castle ·

2024/06/25

Hey!How's it goin?Today I'm talking about the best time to manage your runner's knee pain to make it go away fastIn this episode I mention the #1 mistake to avoid when you have knee pain, when the ideal time is to do something about your knee pain and what those things you should do are.Want more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider yourself injury prone?Check out FREE training plans on my

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7:27

RTTC #31 Get Rid of Your Knee Pain with Tactics That...

Running to the Castle ·

2024/06/20

Hey! How's it goin?Today I'm talking about ways to get rid of your pain that actually work.Often you'll hear runners recommend to:strength trainrun slowernot ramp up mileage too fastnot wear new shoesBut those aren't helpful when one of those things has already happened (accidents happen right?)Instead use muscle (and joint) recovery techniquesHot epsom salt bathHeat packsOTC or prescription medsIce bathIce packsjust to name a fewWant more tips?Follow me on Instagram

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13:22

RTTC #30 Should I Wear a Knee Brace While I Run or...

Running to the Castle ·

2024/06/18

Hey!How's it goin?In today's episode I'm answering the common question if you should wear a knee brace while you run or strength trainIn this episode:Purpose of knee bracesDifferent kinds of knee bracesDiscussion to help you decide if you should wear a knee brace while you run or strength trainWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider yourself injury prone?Check out FREE training plans

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12:04

RTTC #29 Degenerative vs Acute Meniscus Tears

Running to the Castle ·

2024/05/30

Hey!How's it goin?In today's episode I am discussing the differences between an acute meniscus tear and degenerative meniscus tears.Understanding Meniscus Tears: Acute vs. DegenerativeAcute Meniscus TearsSymptomsCauses - plant and twistDegenerative Meniscus TearsSymptomsCauses - wear and tear, repetitive motions, jobs requiring deep squattingAnswer: Does pain correlate to the degree or level of meniscus degeneration?Compensatory problems from pain related to meniscus tearsIf you're

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18:32

RTTC #28 Can I Run After Meniscus Surgery?

Running to the Castle ·

2024/05/28

Hey! How's it goin?In today's episode I am answering the question: Can I run after meniscus surgery?In this episode some important topics includeChapters & Topics:Recovery from Meniscus SurgeryRecovery process following meniscus surgery, distinguishing between meniscus repair and meniscectomy surgeries. Recovery timelines for each type of surgery, emphasizing the need for patience and Adherence to specific criteria before starting a return to running program. Normal post-activity

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15:40

Meniscus Tears Symptoms, Causes, Surgeries

Running to the Castle ·

2024/05/23

Hey! How's it goin?In this episode I am talking about meniscus tears: causes, symptoms and treatments.Important pointsHow meniscus tears happen: compression+shearSymptoms of meniscus tearsTreatments for meniscus tears including surgeryWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider yourself injury prone?Check out FREE training plans on my website: https://dralipt.com/rundisney-race-trainingDon't

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11:01

RTTC #25 How to Pick a Training Plan When You're...

Running to the Castle ·

2024/05/15

Hey!How's it goin?In today's episode I review different popular runDisney training plans and advise the best way to choose a training plan that works for injury-prone runners.Important points:Review Hal Higdon plansBeyond minimal total mileageChanging mileage mid-weekIncreasing 1+ miles every week long runTypically 4 runs per weekReview Jeff Galloway runDisney plansBeyond minimal total mileageMid week runs consistent week to weekIncreasing 1-2 miles every week long run3 runs per week for

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7:42

RTTC #26 How Often Can I Run As an Injury-Prone Runner

Running to the Castle ·

2024/05/15

Hey!How's it goin?In today's episode I'm talking about how often an injury-prone runner should run.Important points:Rest days for healing injuryImportance of cross-trainingImportance of running frequencyStructuring your training week to get better with running and prevent injuryWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider yourself injury prone?Check out FREE training plans on my website:

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8:08

RTTC #24 Do You Need To Break Up Your Strength...

Running to the Castle ·

2024/05/14

Hey!How's it goin?In today's episode I'm talking about should injury-prone runners split up their strength workouts?Important pointsHaving adequate rest days for healingCircuit style whole body strength workoutsWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and consider yourself injury prone?Check out FREE training plans on my website: https://dralipt.com/rundisney-race-trainingDon't miss out on

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12:20

RTTC #23 Strength Workouts as an Injured or...

Running to the Castle ·

2024/05/09

Hey! How's it goin?Today's episode I'm talking about adjusting your strength workouts if you're injured or prone to getting injured.In this episode:The importance of starting with easier exercises than you think you need toA simple way to avoid flare upsAvoid having to rest for a month with the right kind of exerciseLinks discussed: Finish Line Fitness a strength program for injury-prone runnersWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for

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11:18

RTTC #22 How to Make At Home Workouts Harder without...

Running to the Castle ·

2024/05/07

Hey!How’s it goin?In today’s episode I’m talking about Ways to make your at home workout harder without flaring up injuriesEquipment needed:Elastic resistance bandsDumbbells 10+ poundsWays to make at home workouts harderAdd weight or resistance bandsGo from double leg to single legAdd an isometric hold in the middle of a movement (hold for a count of 5+ seconds)Add an eccentric controlled movement (go slower on return to start)Stand on an unstable surface (pillow, foam, BOSU, etc)Move the “easier”

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12:18

RTTC #21 Strength Training for Injury Prone Runner...

Running to the Castle ·

2024/04/25

Hey!How's it goin?In today's episode I am talking about strength training for injury-prone runners and what to do firstStrength AssessmentCommon misconception about strength training.Clients' experiences with strength assessment.Baseline and tracking progress.Muscle Weakness and CompensationMuscle compensation and its impact on injury.Testing and assessing all muscle groups.Pain can influence strength assessment.Case Example: Knee Pain with Hip WeaknessCommon imbalances and weaknesses

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9:22

RTTC #20 The Key to Making Strength Training Work for...

Running to the Castle ·

2024/04/23

Hey! How's it goin?In today's episode I'm talking about making your strength workouts work for you as an injury-prone runDisney runnerThe Purpose of Strength TrainingExplanation of the common misconception of using strength training to alleviate pain.Differentiation between addressing weakness and managing pain.Insight into how strength training is primarily aimed at preventing future injuries by building muscular support.Identifying Signs of WeaknessDiscussion on recognizing signs of

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9:25

RTTC #19 How Strength Workouts Change Throughout the...

Running to the Castle ·

2024/04/18

Hey! How's it goin?In today's episode I'm talking about changing your strength workouts through the year as you change what you're doing with your running training.Understanding the Phases of Your Running JourneyDetailed explanation of each phase of the running journey and its significance in training for races.Illustration of how the phases are interconnected and how they affect your strength training routine.Strength Workouts During the Training PhaseEmphasis on the primary

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9:52

RTTC #18 What Should You Actually Do in the...

Running to the Castle ·

2024/04/16

Hey! How's it goin?In this episode I’m talking about maximizing what you’re doing when you’re not training for a race for injury-prone runners.Importance of Strength TrainingDiscuss the role of strength training in injury prevention and overall performance improvement.Emphasize the need to prioritize strength exercises during the off-season to address weaknesses and imbalances.Structuring a Strength Training ProgramImportance of working with a professional to develop a personalized strength

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11:43

RTTC #17 How to Run Longer Runs When You're Injury-Prone

Running to the Castle ·

2024/04/11

Hey! How's it goin?In this episode I talk about how to run more when you're an injury-prone runner.Importance of Long RunsSignificance of long runs in training for races.Increased mileage for race preparedness.Slowing DownRun slower to prevent injury.How to know what pace to run your long runProgressive Distance Increase10% rule for gradually increasing mileage.How to apply the 10% ruleSlow and steady progress to avoid injury flare-ups.Want more tips?Follow me on Instagram

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13:40

RTTC #16 How to Get Faster When You're Injury-Prone

Running to the Castle ·

2024/04/09

Hey! How's it goin?In this episode I am talking about improving running speed when you're an injury-prone runnerGetting started: what to work on firstSpeed WorkoutsThe 30-20-10 interval methodProgression run technique for treadmill usersHill workoutsStrength TrainingImportant muscles for speedGlutesHamstringsCalf musclesGeneral guidelines for effective strength training.Want more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a

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