Running to the Castle
A podcast for 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.
- Update frequency
- every 3 days
- Average duration
- 17 minutes
- Episodes
- 157
- Years Active
- 2024 - 2025
RTTC# 97 Lifting Heavy for Running Injuries
In this episode of Running to the Castle, you’ll learn why jumping straight to heavy lifting might be sabotaging your running goals—and how starting small is the key to long-term streng…
RTTC #96 New Running Shoes to Heal Your Injury
In this episode of Running to the Castle, you’ll learn why knee pain and shoe swaps might not be the root of your running struggles—and how the missing ingredient could be strength trai…
RTTC #95 Strength Exercises for When Stretching Hurts
In this episode of Running to the Castle, you’ll learn why eccentric exercises are essential for runners with tendon injuries and how to perform them effectively.
Discover why simply str…
RTTC #94 What To Do When Stretching Hurts You
In this episode of Running to the Castle, you’ll learn what to do if stretching hurts you and how to effectively manage pain and tightness without making things worse.
We’ll discuss the…
RTTC #93 Stretching Hurts You
In this episode of Running to the Castle, you’ll learn why runners with tendinitis often make their symptoms worse with the wrong approach to recovery.
We'll break down the signs of ten…
RTTC# 92 Don’t Get a Coach for runDisney Races If You Want This All Season
In this episode of Running to the Castle you'll learn if you want to spend time all training season googling answers to different things and do it yourself having a coach isn't for you.
…
RTTC #91 Run Your Fastest Dopey in 2026
In this episode of Running to the Castle you’ll learn how to improve your speed and pace so you can run faster at the Dopey Challenge in Disney World in 2026.
Some important aspects of g…
RTTC #90 How to Get a Proof of Time for runDisney Marathon
In this episode of Running to the Castle you’ll learn the proof of time requirements for the runDisney Marathon and runDisney half marathon and what you need to do to get a proof of tim…
RTTC #89 5 Key Elements Your Strength Plan Needs So It Works & You Stop Getting Injured
In this episode of Running to the Castle you’ll learn the 5 key elements that you need to include in your strength plan so it works and you stop getting injured.
As a physical therapist …
RTTC #88 How to Get Stronger
In this episode of Running to the Castle you’ll learn how to actually get stronger so you stop getting injured.
A common problem runDisney runners have is they get to the 8, 9, 10 mile t…
RTTC #87 Run Your Strongest Dopey in 2026
In this episode of Running to the Castle you’ll learn how to get stronger so you can run Dopey stronger in 2026.
Learn when to officially start training for Dopey and what to do leading …
RTTC #86 If You Want to Get Faster Do This
In this episode of Running to the Castle you’ll learn how to get faster as a slow runDisney runner. If you want to run faster, increase your speed and increase your pace follow the step…
RTTC #85 How Long Do You Need to Take Off to Recover from a Marathon?
In this episode of Running to the Castle you’ll learn the amount of time it takes to recover from a marathon. I’ll review the typical timeline of recovery from the standpoint of normal …
RTTC #84 Go from Half Marathon to Princess Half Marathon
In this episode of Running to the Castle you’ll learn what to do during the 6 weeks from Marathon Weekend to Princess Weekend when you ran the half marathon and are running the Princess…
RTTC #83 Go from Dopey to Princess Challenge
In this episode of Running to the Castle you’ll learn the 3 Main Elements you need to include in the time between Dopey and Princess Weekend.
The 3 Main Elements are:
- Rest & Recover
- Run
- Ta…
RTTC #82 Recover from a Marathon Fast so You Can Keep Training
In this episode of Running to the Castle you’ll learn how to recover fast from a Marathon so you can keep training for your next race.
This episode is for runDisney runners who just ran …
RTTC #81 Get Rid of that Dead Leg Feeling After Disney Race (Post-Race Recovery)
In this episode of Running to the Castle you’ll learn what to do in the first few days after Dopey to recover fast and get rid of pain and soreness.
- Gentle movements</> like mobility exe…
RTTC #80 Disney Marathon Fueling as a 6 Hour Marathon Runner
In this episode of Running to the Castle you’ll learn how to fuel as a marathon runner running a marathon 6 hours or longer.
Avoid the top mistake that runDisney marathon runners make wh…
RTTC #79 Disney Half Marathon Fueling
In this episode of Running to the Castle you’ll learn what to do to fuel for your half marathon.
In general for a half marathon aim for 60-90 grams of carbs per hour you’re racing, start…
RTTC #78 Should You Rest After Each Race During Dopey?
In this episode of Running to the Castle you’ll learn if you can go to the parks after each Dopey race or if you should be resting.
In this episode I give examples of what seasoned Dope…