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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

36:26

RTTC #207 How To Stay Consistent Training for...

Running to the Castle ·

2026/03/24

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack, or injury-prone runDisney runners…and why it has less to do with motivation and more to do with how your training is structured. She shares how unrealistic mileage jumps, poor pacing, and lack of support at home quietly sabotage your ability to stay consistent…and why most runners blame themselves when it’s really the plan that’s the problem. Through personal

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49:21

RTTC #206 How to Run A Faster Half Marathon As a Slow...

Running to the Castle ·

2026/03/19

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually get faster in the half marathon without exhausting themselves or overtraining. She explains why the build phase, not race training, is where speed is developed, and why most runners stay stuck by running in the “gray zone” without clear pacing strategy. Dr. Ali emphasizes that speed workouts should become the priority, while long runs stay short and easy to support

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29:13

RTTC# 205 When Is It OK to Train the Full Race Distance?

Running to the Castle ·

2026/03/17

Send a textIn this episode of Running to the Castle, Dr. Ali explains when it actually makes sense to train the full race distance for a half marathon or marathon… and why most slow, back-of-the-pack runners shouldn’t do it during race training. She breaks down why her training philosophy focuses on time on your feet rather than full distance, and how going all the way to 13.1 or 26.2 miles during a training cycle can lead to exhaustion or injury for non-elite runners. Dr. Ali also explains the five

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79:36

RTTC #204 From 7-Hour Marathoner to 6:19 at Dopey… A...

Running to the Castle ·

2026/03/12

Send a textIn this episode of Running to the Castle, Dr. Ali talks with returning guest Amanda Mueller about what changed between her previous runDisney races and her most recent Dopey Challenge and Disneyland races… and how trusting her training completely transformed her experience.Amanda shares how a different training approach helped her feel stronger, faster, and more confident than ever before, even while running through harsh winter conditions and the mental fatigue of months of

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36:16

RTTC #203 If You Passed Character Stops But Really...

Running to the Castle ·

2026/03/10

Send a textIn this episode of Running to the Castle, Dr. Ali explains why many runDisney runners end up skipping character stops even when they really want them, and what actually needs to change so you can stop without worrying about getting swept. She breaks down how beginner runners often make rapid progress early on but eventually plateau around the 13–15 minute per mile pace, which leaves them starting in later corrals with little buffer ahead of the balloon ladies. Dr. Ali explains that the

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35:22

RTTC #202 Why Am I Not Getting Faster?

Running to the Castle ·

2026/03/06

Send a textIn this episode of Running to the Castle, Dr. Ali tackles one of the most frustrating questions in the running community: "Why am I not getting faster?" She breaks down her comprehensive Finisher Framework, explaining that speed is not just about the runs themselves but is heavily influenced by six major categories, including strength, recovery, and fueling. Dr. Ali challenges the common habit of using "feelings" or long run average paces to measure progress, noting

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22:40

RTTC #201 I Just Finished Princess Now What?

Running to the Castle ·

2026/03/03

Send a textIn this episode of Running to the Castle Dr. Ali congratulates all the Princess Half Marathon Weekend finishers and dives deep into the crucial "what comes next" phase of the training cycle. She emphasizes that regardless of whether you finished a 5K or the multi-race challenge, every runner needs a structured two-week rest and recovery period to repair micro-tearing in muscles and ligaments. Dr. Ali explains how to utilize the "build phase" between major race weekends

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20:33

RTTC #200 If You’re Slow and Training for runDisney,...

Running to the Castle ·

2026/02/26

Send a textIn this episode of Running to the Castle, Dr. Ali celebrates the podcast's 200th episode milestone by dedicating it to the "slow, back-of-the-pack" runners who often feel out of place in a speed-obsessed running culture. She addresses the "naysayers" and the imposter syndrome many experience... especially when faced with negative comments about their pace or body type... and firmly asserts that everyone who signs up belongs on the course. Dr. Ali encourages

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19:52

RTTC #199 Calf Tightness in the First 2 Miles of a...

Running to the Castle ·

2026/02/24

Send a textIn this episode of Running to the Castle, Dr. Ali tackles a frustration shared by many back-of-the-pack runners: that stubborn calf tightness that seems to haunt the first two miles of every run. She debunks the myth that more stretching is the answer, explaining that this "tightness" is actually a sensory misinterpretation by the brain when blood vessels aren't yet dilated enough to handle increased athletic blood flow. By comparing blood vessels to Apple Pencils and fire

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25:16

RTTC #198 What Training and Mileage Should Look Like...

Running to the Castle ·

2026/02/19

Send a textIn this episode of Running to the Castle, Dr. Ali addresses a common listener question regarding how to manage training and mileage during the "off-season" or the gaps between major race weekends. She emphasizes the importance of the "build phase" to maintain a base level of fitness... specifically recommending that runners never drop below a 5K distance to avoid starting from zero when a new training block begins. By focusing on keeping running enjoyable and

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13:51

RTTC #197 Should I Still Taper When I Missed 2 Weeks...

Running to the Castle ·

2026/02/17

Send a textIn this episode of Running to the Castle, Dr. Ali addresses a common dilemma for runDisney participants: whether to continue tapering for a race even after missing significant training time due to illness or "life getting lifey". Using a recent post from a Princess Half Marathon trainee as a case study, Dr. Ali explains that the taper is not a reward for completed miles, but a physiological necessity for recovery. She breaks down the science behind the 10 to 14-day recovery

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15:11

RTTC #196 How to Incorporate Daily Walking into Your...

Running to the Castle ·

2026/02/12

Send a textIn this episode of Running to the Castle, Dr. Ali addresses a listener's question about how to balance a long-standing daily walking habit... particularly in a hilly neighborhood... with the added physical demands of training for a runDisney race challenge. She explores the concept of establishing a physical "baseline" and provides guidance on how to recognize the signs of overtraining... such as persistent exhaustion or a lack of motivation... while offering practical

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19:13

RTTC #195 How to Train for Wine and Dine Half...

Running to the Castle ·

2026/02/10

Send a textIn this episode of Running to the Castle, Dr. Ali discusses the essential preparation steps for the upcoming Wine and Dine Half Marathon Weekend, emphasizing that even though the races are months away, the work begins now. She highlights the importance of downloading a structured training plan early to account for personal life events... such as birthdays, vacations, and the start of the school year... which helps runners stay motivated and injury-free.Dr. Ali, drawing from her physical

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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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207 results

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