RTTC #155 Your Workout Isn’t Happening in A Vacuum (So Don’t Worry if One Workout is Bad)

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In this episode of Running to the Castle, Dr. Ali reminds runners that a single bad workout doesn’t define their training—because workouts don’t happen in a vacuum. 

Using her “rule of thirds,” she explains that about one-third of your workouts will feel great, one-third will feel neutral, and one-third will feel tough, and that balance is not only normal but necessary for progress. 

She shares examples from her clients in Stronger. Faster. Finisher. to show how stress, sleep, fueling, life circumstances, and even the menstrual cycle can affect performance on any given day. 

Dr. Ali emphasizes the importance of zooming out to look at training over weeks and months, rather than panicking over one rough session, and highlights why consistency and repeating the same workouts over time help prevent injury and retrain the body to move with confidence. 

Her takeaway: don’t let one bad workout shake your confidence—progress comes from the big picture.

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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.