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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

9:40

RTTC #133 The Top 3 Training Plan Mistakes Slower...

Running to the Castle ·

2025/06/10

Send us a textIn this episode of Running to the Castle, you’ll learn the top 3 mistakes slower runners make that quietly sabotage their progress—even when they’re doing everything “right.” If you’ve ever thought, “I must be out of shape, so I need to do more,” this episode will shift that belief. We’ll talk about why too many miles, too much strength work, and pushing the pace too often are actually holding you back. You’ll hear real stories (including one about my 89-year-old father-in-law) and

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12:41

RTTC #132 How Any Runner Can Train for Dopey without...

Running to the Castle ·

2025/06/05

Send us a textIn this episode of Running to the Castle, you’ll learn why pain isn’t just a normal part of marathon training—especially if your long runs leave you limping for days. I walk you through why so many slower, back-of-the-pack runners end up sore, taped up, and relying on Advil just to survive weekend miles, even when they’re following the plan. Spoiler: it’s not because they’re weak—it’s because those plans were never built for them.We’ll talk about how most free or traditional training

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31:07

RTTC #131 Permission to Pivot How to Keep Training...

Running to the Castle ·

2025/06/03

Send us a textIn this episode of Running to the Castle, you’ll learn why missing runs doesn’t mean you’ve failed — it means you’re human. I share how I got a late start on my runDisney racetraining and what my last three weeks of workouts really looked like. You’ll hear how I gave myself permission to pivot, reframed what “progress” looks like, and got back on track without the all-or-nothing mindset. If you’ve been beating yourself up for skipping a run or falling behind, this episode will help you

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6:10

RTTC #130 The Dopey, Goofy, Marathon Survival Trap...

Running to the Castle ·

2025/05/29

Send us a textIn this episode of Running to the Castle you’ll learn how to finish Dopey and enjoy training!Ever feel like you’re just trying to survive your training plan — counting down the days, hoping you can “hang on” until race day?You’re not alone — but you’re stuck in what I call the survival trap.If you’re training for Dopey, Goofy, or your first marathon, and you’re already feeling worn down, tired, or hurting, this episode is for you.I’m breaking down:✅ What the survival trap looks like✅

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10:28

RTTC #129 Why Traditional Marathon Plans Don’t Work...

Running to the Castle ·

2025/05/27

Send us a textIn this episode of Running to the Castle you’ll learn why slower runners need smarter plans, not harder plans, why running 26 miles before race day won’t guarantee you’re ready, and what you actually need to train for instead.Have you ever followed a marathon training plan and felt more exhausted, sore, and discouraged the closer you got to race day?You’re not alone — and it’s not your fault.Most traditional marathon plans weren’t written for slower runners. They don’t account for

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11:57

RTTC #128 What No One Tells You About runDisney Corrals

Running to the Castle ·

2025/05/22

Send us a textIn this episode of Running to the Castle you’ll learn what you actually need to know if you’re starting in a later corral, what challenges to plan for, and how to train for weaving, fatigue, and pacing when you’re not running straight from the start line.If you’re starting in a back corral at a runDisney race, no one really warns you what that means for your race-day experience.From standing around in the dark for over an hour before the start… to weaving around walkers and runners in

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11:30

RTTC #127 The Invisible Mistakes Killing Your Finish...

Running to the Castle ·

2025/05/19

Send us a textIn this episode of Running to the Castle, we’re talking about the invisible mistakes that sabotage your training—even when you’re doing everything “right.” You followed the plan, ran your long runs, added strength, stretched, and fueled… but still ended up in pain or barely finishing. The problem isn’t your effort—it’s that most plans weren’t built for slower, injury-prone runners. I’ll share the top 3 mistakes that lead to breakdown, stories from real runners, and how doing less (the

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10:32

RTTC #126 Slow Runners Need Smarter Plans, Not Harder...

Running to the Castle ·

2025/05/15

Send us a textIn this episode of Running to the Castle, you'll learn why slower runners don’t need to train harder — they need to train smarter. If you've ever felt the pressure to “make up” for your pace with extra miles, strength sessions, or by pushing through pain, this one’s for you.I’ll walk you through a powerful belief shift about overtraining, pacing, and recovery, and share the story of Emily — a dedicated runner who thought she needed to do more to be ready for her marathon,

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12:02

RTTC #125 Do I Still Get My Dopey Medal If I Get Swept?

Running to the Castle ·

2025/05/13

Send us a textIn this episode of Running to the Castle you’ll learn that if you get swept during the Dopey Challenge at Disney you don’t get the Dopey Challenge medal, and what to do to make sure you do finish the race so you can get all 6 medals.In the Dopey Challenge race you’ll participate in a 5k, 10k, half marathon and full marathon with the opportunity to get rewarded with 6 medals. If you don’t finish all 4 races you won’t receive the Dopey medal.Listen to learn the best workout to add to

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9:04

RTTC #124 Why You Break Down at 8 Miles (And How to...

Running to the Castle ·

2025/05/08

Send us a textIn this episode of Running to the Castle you’ll learn why you always get pain around mile 8 when you’re running. Ever felt amazing at the start of your long run — only to hit mile 8 and suddenly crash? Heavy legs, aching joints, and the urge to stop and stretch mid-run aren’t signs of weakness. They’re signs that your body isn’t adapting fast enough to the stress you’re stacking.Today, we’re talking about what’s really happening when you break down at 8 miles — and how you can fix it

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7:41

RTTC #123 The Myth of Running More to Get Stronger

Running to the Castle ·

2025/05/07

Send us a textIn this episode of Running to the Castle you'll learn about the myth of running more automatically making you stronger.Feel wrecked after your long runs — no matter how many miles you stack?Today, we're busting the myth that "running more" automatically makes you stronger.Learn why your body isn't broken — but your training might be — and discover one simple change you can make starting this week to recover smarter and run stronger.Plus, the waitlist for

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27:59

RTTC #122 Hypermobile Runners

Running to the Castle ·

2025/05/01

Send us a textIn this episode of Running to the Castle you’ll learn how to keep your body healthy if you’re a hypermobile runner.I was asked by a member in my Free Facebook Community on what are ways hypermobility can affect running and make one prone to injury? This question included are there things someone can do to provide additional support or care to affected joints like knees, and are there strength exercises to avoid with hypermobility in their joints?I answer these questions and give

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27:08

RTTC #121 Proof of Time - How to Get Fast Enough

Running to the Castle ·

2025/04/29

Send us a textIn this episode of Running to the Castle you’ll learn how to get a faster proof of time as a slow runner or injury-prone runner. For Disney races you can submit proof of time for half marathon, challenges, and Marathon races if you are anticipating you will finish those races in a faster time than 2 hours 29 minutes for a half marathon and faster than 5 hours for the Marathon.I recommend injury-prone runners run the shortest eligible distance for the runDisney race, and the number rule

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17:27

RTTC #120 Fast Enough for Photo Stops

Running to the Castle ·

2025/04/25

Send us a textIn this episode of Running to the Castle you’ll learn how to be fast enough for photo stops at runDisney races like the Disney Marathon. On average runners typically wait 5 minutes or less for character stops during the race and one runner waited for about 30 character stops during the Marathon. Strategize how many characters you want to stop for, how long you’re willing to wait, which characters are a must stop at, and know your pacing. When you know your pacing you know how your body

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15:18

RTTC #119 Make Your Easy Pace Faster, Better, Easier

Running to the Castle ·

2025/04/22

Send us a textIn this episode of Running to the Castle you’ll learn how to make your easy pace easier so running doesn’t feel so hard. Some options runners use are conversational pace and heart rate training. Conversational pace may be a good gauge, but not everyone runs with another person.Heart rate training means you follow your heart rate zones for your run, often Zone 2 for easy runs. In this episode I discuss why I don’t follow heart rate training.So how do you do this? Test your easy pace and

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14:12

RTTC #118 The Real Reason You’re Still Slow (It’s Not...

Running to the Castle ·

2025/04/17

Send us a textIn this episode of Running to the Castle you’ll learn what’s keeping you from getting faster.If you feel like you’re a slow runner and no matter how much you run and no matter how much you push your limits in every workout you feel like you keep getting slower and slower, this is the episode for you.You’ll learn the #1 mistake that makes slow runners even slower, when they’re actually trying to get faster. Are you making this mistake?Run Stronger and FasterFor runners wanting to finish

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16:56

RTTC #117 Recognizing What You’re Doing Is Making You...

Running to the Castle ·

2025/04/15

Send us a textIn this episode of Running to the Castle you’ll learn what to do to start recognizing patterns so you can stop getting worse and start to feel better.One main factor to remember is you can pay attention and write down the information when it happens. Over time take that data and analyze it. If you don’t know how to analyze it, that’s what working with a coach like Dr. Ali is for. Dr. Ali loves analyzing data and information and putting the puzzle pieces together.Run Stronger and

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10:40

RTTC #116 5 Signs You're Headed for Another Dopey DNF

Running to the Castle ·

2025/04/10

Send us a textIn this episode of Running to the Castle you’ll learn 5 Signs You’re Going to Not Finish Dopey.These signs includeBought 3 new pairs of shoes in the past 6 monthsSomething hurts every time you run 8 miles or moreYou’re pushing to keep that 15’30” pace on every runYou’re setting a new PR every long runYou’re doing more strength exercises now to fix an injuryI want you to be aware of these signs because you may not have all 5, but if you have 1 or more and it’s early in training season

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20:52

RTTC #115 Top 3 Reasons runDisney Runners DNF a Race

Running to the Castle ·

2025/04/08

Send us a textIn this episode of Running to the Castle you’ll learn the top 3 tmain reasons RunDisney runners do not finish (DNF) their races: pain/injury, insufficient speed (to avoid being swept), and insufficient endurance. These issues, often stemming from inadequate training, can be mitigated with a well-structured, adaptable training plan that includes rest and recovery (Deload weeks) and allows for life events. Other ways to help avoid a DNF is work with a running coach who can provide

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18:07

RTTC #114 What Should You Do For Your Pain (Foot Pain)

Running to the Castle ·

2025/03/20

Send us a textIn this episode of Running to the Castle you’ll learn what to do when you have foot pain keeping you from running as much as you want.I review questions I typically ask and why they’re important so you can take these questions and ask yourself to start forming some answers for what would work for your foot pain. I give an example of a runDisney runner who has foot pain, DNF a 2 Course Challenge at runDisney this year, and I give an example from when I sprained my ankle 20 years

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213 results

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