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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

23:30

RTTC #15 How to Train in the Last Month Before...

Running to the Castle ·

2024/04/04

Hey! How's it goin?In this episode you'll hear part of a live training I gave going over exactly how to train in the last month before Springtime Surprise.In this epsidode I talk about:The top 3 mistakes to avoid1. Too many miles2. Miles too close to race day (when to stop running before race day)3. Not handling pain with the proper techniquesHow far an injury-prone or already injured runner should run on the longest runThe right techniques to use to get rid of pain nowWhen to stop running

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23:34

RTTC #14 Training for a runDisney Race When You're...

Running to the Castle ·

2024/04/02

Hey! How's it goin?In this episode I'm talking about how to train for a runDisney race even when you're prone to getting hurt or are already injured. Learn what your training plan should include if that's you.Rest Days:How many rest daysCross Training:Types of cross training and how much to doRunning Days:Types of running days: short and long runs, easy runs and speed workMileage increasesDeload and taper weeksStrength Workouts:Type of strength training and how much to doAlso

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20:12

RTTC #13 Strength Training to Prevent Injury for...

Running to the Castle ·

2024/03/28

Hey!How's it goin?In today's episode I'm talking about using strength training to prevent injuries.The Build Phase of a Running JourneyWhat it isThe significance of building strength during the build phase.The Role of Strength Training in Injury PreventionMisconceptions about strength training and injury recovery.Strength exercises for long-term injury prevention.Pain management techniques and strength training benefits.Strength Training RoutineIdeal frequency and duration of strength

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7:56

RTTC #12 Mistakes You May Be Making That Are Keeping...

Running to the Castle ·

2024/03/26

Hey!How's it goin?In today's episode I'm going through a list of common mistakes that keep runDisney runners injured so you can avoid making them.Common Mistakes Include:Running mistakesShoe mistakesRest day mistakesCross training mistakesStrength training mistakesStretching mistakesFueling and nutrition mistakesPain relief mistakesPacing mistakesWant more tips?Follow me on Instagram @rundisneydptMore FREE helpful information for runDisney racesTraining for a runDisney race and

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14:07

RTTC #11 Phases of a Running Journey and How To Use...

Running to the Castle ·

2024/03/21

Hey!How's it goin?In this episode I talk about how changing your priority throughout the year let's you heal your injury so you can keep running.Exploring the Five PhasesExplanation of the five key phases of a running journey: Rest and Recovery, Build, Train, Taper, and Race.Overview of the duration and focus of each phase in relation to race training and recovery.The Rest and Recovery Phase for runDisney Runners with an InjuryThe Build Phase: Building Muscle with an InjuryThe Train Phase:

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14:49

RTTC #10 Pain Relief Techniques to Do Every Time You...

Running to the Castle ·

2024/03/19

Hey!How's it goin?In this episode I discuss the best ways to get rid of pain from running.There are 3 Categories of Pain Relief Techniques:Massage-Based Relief Technique:Use of massage, massage g*n and foam rollers to alleviate muscle soreness and tightness.Temperature-Based Relief Technique:Temperature-based methods such as heating pads, cold packs, hot Epsom salt baths, and cold plunges.Static Stretching:Explanation of static stretching and its benefits for flexibility and muscle

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17:04

RTTC # 9 Go from Princess to Springtime Surprise...

Running to the Castle ·

2024/03/14

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15:44

RTTC #8 - How Long Should I Rest My Injury to Let it...

Running to the Castle ·

2024/03/12

Hey!How's it goin?In this episode I answer the question "how long should I rest my injury to let it heal before I run again?"Types of Injuries and Resting Periods:Explanation of three categories of injuries: traumatic event injuries, 80% of running injuries, and 20% of running injuries.Detailed discussion on each category and the corresponding resting periods required.Traumatic Event Injuries:Examples of common traumatic event injuries and their respective recovery timelines.80% of

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10:11

RTTC #7 - What Pace Do You Need to Run for runDisney...

Running to the Castle ·

2024/03/07

Hey!How's it goin?Today I am talking about pacing yourself for runDisney races so you can finish the race.What Pace Do You Need to Keep at Run Disney Races?Explanation of the importance of maintaining a specific pace to avoid getting swept off the course.Addressing common concerns about pace, such as the 16-minute per mile guideline.Clarifying the pace requirements for different Run Disney race distances.Discussion:Overview of the balloon ladies and their role as timekeepers in Run Disney

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12:44

RTTC #6 - How Should I Run to Prevent Injury (Running...

Running to the Castle ·

2024/03/05

Hey!How's it goin?In this episode I'm talking about changing your running gaitChanging Your Running GaitDiscussion on how to change your running gait to prevent injury.For Injury-prone Disney Runners aiming for magical miles.Importance of Gait ModificationEmphasize the need for efficiency in running gait.Recommended Gait ChangeExplanation of the recommended change: Keep feet underneath hips.Contrast between previous and recommended running styles.Visual cues to identify the current running

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9:10

RTTC #5: Why Do You Get Injured From New Running Shoes

Running to the Castle ·

2024/02/29

Hey!How's it goin?In today's episode I'm talking about wearing new running shoes and them causing painWhy Shoe Choice Doesn't Matter for Injury Prevention:Debunking the myth that specific shoes prevent injuries.Focus on understanding the real causes of pain and injury.Case Study: New Shoe Pain and Injury:Discussing a specific case of knee pain caused by new shoes.Highlighting the importance of gradually breaking in new shoes.Breaking in New Shoes the Right Way:Importance of

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17:24

RTTC #4 - What is the Best Shoe to Prevent Running...

Running to the Castle ·

2024/02/27

Hey!How's it goin?I am talking about "what is the best shoe to prevent injury or for specific injuries?"Included:The Myth of a Universal Shoe for Injury Prevention:Addressing common misconceptions about specific shoes preventing injuries.Explaining the diversity of foot types and running styles.Understanding Foot Type and Running Gait:Discussing different foot types: flat-footed, neutral, and high-arched.Explaining how running style affects shoe choice: heel-striking, mid-foot stance,

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9:37

RTTC #2: How Do I Know What Corral I'll Be In For...

Running to the Castle ·

2024/02/21

In this episode I talk about runDisney races and how to find out what corral you're in for your race.runDisney event guideCorral based on bib numbers?My understanding as how corrals are organized in runDisney racesHow to guarantee a good corral placement in runDisney racesYou're guaranteed to know your corral placement at this pointWhat to do if a friend or family member is in a different corral and you want to run togetherTips for being at the front of the corralTips for getting far away

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15:05

RTTC #3: How Fast Should I Run on Race Day?

Running to the Castle ·

2024/02/21

Hey!How's it goin?In this episode I talk about how fast should you run on race day at runDisney events.Use the different types of running training on race dayHow to warm up for a runDisney race2 options for warming up for an early morning raceWhy your legs cramp in the first 2 miles of runningWhat pace to start the runDisney raceHow often to change your pace in a raceHow to know if you should change your pace (How do you know if you're going too fast)When to pick up the pacePicking a pace

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22:45

RTTC #1: Fueling for Disney Princess Weekend

Running to the Castle ·

2024/02/20

Hey!How's it goin?In this episode I talk about fueling for Disney Princess Fairytale Challenge for injury prone runners, or runners who have struggled with getting injured while training for their runDisney race.In this episode:Pre-race fuelingShould you carb load if you're a slow runner?Should you carb load if you're runner a short distance?When to start carb loadingWhat to eat for carb loadingFoods to avoid during race weekBreakfast on race dayRace day fuelingHow much to eat during

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215 results

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