RTTC #146 The Finisher Framework Part 4 - Rest and Recovery

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In this episode of Running to the Castle, you'll learn about the Rest & Recovery pillar of the Finisher Framework and why it’s just as essential as strength and training when preparing for your runDisney race. 

Dr. Ali explains how proper rest—typically 2 full rest days per week—is not just a break from running, but a vital part of your training that allows your body to heal and get stronger. 

You’ll also learn about temperature-based recovery methods like Epsom salt baths or ice packs, and massage-based techniques like foam rolling, massage guns, and monthly professional massages to support healing, reduce soreness, and prevent injury. 

Dr. Ali breaks down when and how to use these tools, cautions against using your rest days for active workouts like yoga or Pilates, and shares how rest is personalized depending on your training background and goals. 

This episode will help you embrace recovery so you can stay consistent, healthy, and race-ready.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

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  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.