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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

24:01

RTTC #194 When Should a Slow Runner Run Fast and When...

Running to the Castle ·

2026/02/05

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down one of the most confusing questions for slow, back-of-the-pack runners…when should you actually run fast, and when should you slow way down. She explains why long runs should almost always be easy and slow, even if that feels counterintuitive, and why trying to “prove” your pace on long runs often leads to injury, burnout, or stalled progress. Dr. Ali walks through how to decide the purpose of each run, why speed workouts

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37:27

RTTC #193 Fueling for Long, Slow Miles…Why Elite...

Running to the Castle ·

2026/02/03

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down why fueling advice made for elite runners and the general population completely misses the mark for slow, back-of-the-pack, or injury-prone runDisney runners tackling long, slow miles. Using examples from Disneyland Half Marathon Weekend, Dr. Ali explains why carbs…not protein…are the priority before and during long runs, why fasted running and high-protein breakfasts often backfire, and how fueling should be based on time

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23:55

RTTC #192 My Run Training Philosophy Why Anyone Can...

Running to the Castle ·

2026/01/29

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down her run training philosophy and explains why any runner can complete any distance…as long as the timeline and training approach are appropriate. She walks listeners through what alignment with a coach really means, why sustainable training matters more than doing “more,” and how slow, back-of-the-pack, or injury-averse runners can train without feeling broken. Dr. Ali introduces the five phases of a successful running

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19:43

RTTC #191 Why Am I So Nervous for My Race…Even Though...

Running to the Castle ·

2026/01/27

Send us a textIn this episode of Running to the Castle, Dr. Ali explores a surprisingly common experience for runDisney runners…feeling more nervous before a race when the last one went really well.Using a client’s comment as inspiration, she breaks down why a great race can actually increase pressure, fear of expectations, and anxiety about “having to repeat” past success. Dr. Ali explains why every race deserves to be treated as a reset, why comparing back-to-back race performances can steal your

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36:25

RTTC #190 How to Stay Consistent Training for...

Running to the Castle ·

2026/01/22

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down why consistency is the real challenge for runDisney runners…and why it feels harder when you sign up for a race eight to nine months before you actually start training. She explains how trying to do too much too soon leads to burnout, injuries, and the familiar cycle of falling off the plan, then feeling frustrated with yourself. Dr. Ali walks listeners through a more sustainable approach to consistency by focusing on

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34:29

RTTC #189 Dopey 2027 Marathon 2027 Start Here

Running to the Castle ·

2026/01/20

Send us a textIn this episode of Running to the Castle, Dr. Ali Marty explains why January 2026 is not too early to start thinking about Dopey 2027 or Marathon Weekend 2027, especially for slow, back-of-the-pack, or injury-prone runDisney runners who want to finish strong instead of just surviving. She recaps the highs and challenges of Marathon Weekend 2026, including heat, course cuts, DNFs, and huge non-pace victories, and reframes race day as the victory lap for months of consistent

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27:23

RTTC #188 How Slow runDisney Runners Can Have Time...

Running to the Castle ·

2026/01/15

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually have time for character stops without risking a sweep. She explains why character waits are usually shorter than you think, how to prioritize must-have photos versus expo or park characters, and why rare characters should move to the top of your list. Dr. Ali dives deep into the real key to more photo stops…not rushing race day, but improving your pace before official

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16:23

RTTC #187 Dopey Race Part 6 After the Races

Running to the Castle ·

2026/01/13

Send us a textIn this episode of Running to the Castle, Dr. Ali walks you through exactly what to do after you finish the Dopey Challenge so you can recover without losing fitness or falling into the all-or-nothing trap that leads to injury or burnout. She explains the two biggest mistakes runners make post-race…doing too much too soon or waiting so long they lose all momentum…and outlines a clear, gentle two-to-three-week recovery plan designed specifically for slow, back-of-the-pack, or

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27:53

RTTC #186 Dopey Race Part 5 Warm Up and Stretching

Running to the Castle ·

2026/01/08

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down exactly how to warm up and stretch during the Dopey Challenge so you can protect your body across 4 straight race days and still feel strong by marathon morning. She explains the difference between dynamic movement, mobility work, and static stretching…and why doing the wrong type at the wrong time can actually make you feel worse.Dr. Ali walks through how warming up properly helps your body redirect blood flow to working

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25:21

RTTC #185 Dopey Race Part 4 Fueling & Hydrating

Running to the Castle ·

2026/01/06

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down exactly how slow, back-of-the-pack runners should approach fueling and hydration during Dopey and other runDisney races, shifting the focus away from miles and onto time on course. She explains why runners holding hands with the balloon ladies need a completely different fueling strategy than faster runners, outlines the 60 to 90 grams of carbs per hour guideline in a practical, non-overwhelming way, and walks through when

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40:43

RTTC #184 Dopey Race Part 3 Carb Load

Running to the Castle ·

2026/01/01

Send us a textIn this episode of Running to the Castle, Dr. Ali walks you through exactly how to carb load and fuel for the Dopey Challenge…without fear, perfectionism, or second-guessing yourself. She explains when to start carb loading based on your longest race, how to calculate your personal carb needs using body weight, and why bloating, heaviness, and eating way more sugar than usual are not only normal…but necessary. Dr. Ali also breaks down simple vs complex carbs, how to fuel during each

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19:05

RTTC #183 Dopey Race Part 2 Packing & Race Week Prep

Running to the Castle ·

2025/12/31

Send us a textIn this episode of Running to the Castle, Dr. Ali walks you through Dopey Race Weekend Part Two…packing and race week prep…with a very specific lens for slow, back-of-the-pack, or injury-prone runDisney runners. Instead of rehashing the obvious basics, she focuses on the often-forgotten recovery tools, fueling essentials, and blister-prevention strategies that actually make the difference when you’re racing 48.6 miles over four days. Drawing from her experience as a runner, running

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14:45

RTTC #182 Dopey Race Part 1 Missed Long Run

Running to the Castle ·

2025/12/25

Send us a textIn this episode of Running to the Castle, Dr. Ali tackles one of the most stressful Dopey training questions she gets every year…what to do if you miss your peak week long run. She explains why skipping the 20-miler late in training is not only okay but often the smartest choice for slow, back-of-the-pack, or injury-prone runDisney runners dealing with illness, pain, or life getting in the way. Dr. Ali walks through the real risks of trying to “make it up,” why being slightly

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23:45

RTTC #181 If You Feel Like You Need to Run More to...

Running to the Castle ·

2025/12/23

Send us a textIn this episode of Running to the Castle, Dr. Ali tackles a belief that keeps so many slow, back of the pack, or injury-prone runDisney runners stuck in fear…the idea that you have to run 26.2 miles in training to prove you can finish a marathon. Dr. Ali breaks down why late-cycle full marathon training runs actually increase injury risk and decrease your chances of feeling good on race day. She explains why training for time on your feet instead of total mileage is a smarter, safer

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16:54

RTTC #180 Can I Skip a Run if I'm Still Sore?

Running to the Castle ·

2025/12/18

Send us a textIn this episode of Running to the Castle, Dr. Ali answers a question nearly every slow, back of the pack, or injury-prone runDisney runner has asked at some point…can you skip a run if you’re still sore? She breaks down why the answer really does depend, how to tell whether movement will help or hurt, and why soreness after strength training isn’t always a badge of honor. Dr. Ali explains the difference between normal adjustment soreness and soreness that disrupts training, why timing

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17:31

RTTC #179 Can I Break Up a 16 Mile Long Run Into 2...

Running to the Castle ·

2025/12/16

Send us a textIn this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she gets from slow, back of the pack, or injury-prone runDisney runners…can you break up a 16-mile long run when training for a marathon or Dopey? She explains why the popular “never run more than 3 hours” advice often doesn’t apply to runners who will be on their feet for 6–7 hours on race day, and how blindly following that rule can actually set you up for injury or a DNF. Dr. Ali walks through

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15:57

RTTC #178 How Fast to Walk During Run/Walk Intervals

Running to the Castle ·

2025/12/11

Send us a textIn this episode of Running to the Castle Dr. Ali discusses how fast to walk during run/walk intervals.She gives examples from slow, back of the pack runners training for runDisney races and what running paces and walking paces could be to achieve a 15 minute per mile average training pace.Dr. Ali discusses the importance of using the same walking pace during a variety of training runs such as the long, easy runs or short, speed workouts like 30-20-10 or Tempo runs.She advises against

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18:20

RTTC #177 Knee Discomfort After Running What Else to...

Running to the Castle ·

2025/12/10

Send us a textIn this episode of Running to the Castle Dr. Ali discusses what one slow runner could do to help their knee pain when ice hasn’t been working.She reviews a social media post with multiple responses from commenters of what to do to relieve the knee discomfort including knee braces, strength exercises and physical therapy as examples.Dr. Ali notes the benefits of strength exercises to prevent knee discomfort and support the knee for running, though advises against using strength to treat

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31:39

RTTC #176 Is It Possible to Get Faster for Dopey 2026...

Running to the Castle ·

2025/12/04

Send us a textIn this episode of Running to the Castle Dr. Ali answers a listeners question if it’s possible to actually get faster with 5 weeks left before Dopey 2026 race.Dr. Ali dives into the nuance of yes, it is, and no it’s not, possible to get faster about 1 month before Dopey 2026.She discusses aspects such as what has training looked like in the past 5 months leading up to this race, with the caveat that if you’ve done zero training it’s not going to be possible to make leaps and bounds

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30:01

RTTC #175 Speed Workouts That Actually Work for 13+...

Running to the Castle ·

2025/11/20

Send us a textIn this episode of Running to the Castle, Dr. Ali breaks down 4 speed workouts that actually work for slow, back-of-the-pack, or injury-prone runDisney runners who pace 13 minutes per mile or slower. She explains how 30-20-10s, Progression runs, Tempos, and Hills help you build speed without burning out... especially if you use run/walk intervals. Dr. Ali walks through how often to do these workouts, how long you should be hitting Zones 4 and 5, why each workout has a different goal,

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194 results

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