RTTC #157 Race Day Strategy How to Cross the Finish Line When Training Didn't Go As Planned

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In this episode of Running to the Castle, Dr. Ali shares practical race-day strategies for runners who weren’t able to train as planned due to illness, surgery, or life circumstances, aka life getting lifey. 

She explains why Run Disney typically won’t offer refunds or corral changes, but emphasizes what runners can control: fueling, pacing, and recovery. 

Her advice includes pre-race carb loading, starting each race slow and steady instead of avoiding an early sprint for a buffer, and structuring run/walk intervals conservatively to maintain energy throughout. 

She also covers how to maximize corral placement, when to sacrifice character stops, and how to recover right after the race with protein, stretching, hydration, and active recovery techniques.

Her bottom line: even without perfect training, smart race-day choices can help you cross the finish line strong and still enjoy your Disney experience.

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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.