Running to the Castle

Send us Fan Mail In this episode of Running to the Castle , you’ll learn what it was like to run the final Disneyland Halloween Half Marathon Weekend before the race series goes on hiatus.  Dr. Ali shares her experience running all three races—the 5K, 10K, and half marathon—including the lessons she learned about pacing for photo stops, fueling with flat Coke and Nerds Gummy Clusters, and checking...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how Amanda transformed her half marathon experience from a 4-hour struggle to a confident 3:15 finish.  She shares how she rebuilt after illness and setbacks, shifted to smarter pacing with intervals, practiced fueling earlier and more consistently, and leaned on strength training and recovery strategies to stay strong.  Amanda...

Send us Fan Mail In this episode of Running to the Castle , Dr. Ali tackles one of the biggest fears for slow, back-of-the-pack runDisney runners: getting swept by the balloon ladies.  She explains why training every run at a 15-minute pace is a recipe for burnout and shares a smarter strategy that combines long, slow runs for time on your feet, shorter speed workouts to build efficiency, cross-tr...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn what to do when marathon training leaves you with bad muscle pain.  Dr. Ali explains why suffering through soreness isn’t necessary and walks you through how to adjust your training, prioritize rest and recovery, and use stretching, massage, and cross-training to keep moving forward.  You’ll hear why adding strength at the wr...

Send us Fan Mail 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...

Send us Fan Mail In this episode of Running to the Castle , Dr. Ali tackles the common question of whether runners should wear new shoes right before a race. She breaks down why the golden rule of “nothing new on race day” matters, explaining that two days isn’t nearly enough time to properly break in new shoes and avoid blisters or discomfort. Using her Finisher Framework, she puts shoes into con...

Send us Fan Mail 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 progre...

Send us Fan Mail In this episode of Running to the Castle , Dr. Ali answers a common question: “What if my easy pace feels too fast for me?”  She explains why relying on apps that calculate training paces from a 5K PR can be misleading, since factors like distance, heat, stress, sleep, fueling, and hydration all impact heart rate and effort.  Easy runs should feel truly easy—conversational and sus...

Send us Fan Mail In this episode of Running to the Castle , Dr. Ali dives into the often-overlooked side of injuries: what happens after the bone, tendon, or muscle technically heals.  Using real-life examples, from a TV show storyline to her own childhood injury and even ACL and stress fracture cases, she explains the concept of sequelae , the chain reaction of weakness, tightness, and compensati...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn 5 practical strategies to stay consistent with your runDisney training—especially if running isn’t the center of your life.  Dr. Ali shares the top struggles runners report, like motivation, consistency, and long runs, and breaks down how to overcome them.  From having honest conversations with your partner about priorities,...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn about Achilles pain—what it feels like, why it happens, and how to both recover from it and keep it from coming back during your runDisney race training.  Dr. Ali breaks down the common symptoms and underlying causes of Achilles issues, then walks you through a step-by-step rehab plan.  She also shares practical, proven strat...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn how to put all the pieces of the Finisher Framework together so you can train smart, avoid injury, and cross your runDisney finish line feeling strong—not broken.  Dr. Ali recaps the two sides of the framework—the “build” side (training and strength) that develops your fitness, and the “support” side (stretching, rest, recove...

Send us Fan Mail In this episode of Running to the Castle , you'll learn why fueling and hydration are essential for slow, back-of-the-pack, or “not really a runner” runners training for a runDisney race.  Dr. Ali debunks the myth that only fast runners need to fuel, explaining that it’s not about pace—it’s about how long you’re out on the course.  She dives into how to choose the right fuel...

Send us Fan Mail In this episode of Running to the Castle , you'll learn how shoes and equipment fit into the broader Finisher Framework—and why, despite what you’ve heard, they’re not the most important factor in your runDisney training.  Dr. Ali breaks down what actually matters when choosing running shoes (hint: it’s not just arch height or brand), how heel drop affects your calves and Ach...

Send us Fan Mail In this episode of Running to the Castle, you'll learn the difference between stretching and mobility, why both are essential parts of the recovery process, and how to use them strategically to support consistent training for your runDisney race.  Dr. Ali explains that static stretching helps improve flexibility and reduce soreness, while mobility is better for runners who ar...

Send us Fan Mail 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...

Send us Fan Mail In this episode of Running to the Castle, you'll learn how to approach the “Training” pillar of the Finisher Framework—the part that covers your long runs, speed workouts, and cross training in a way that helps you build endurance without burnout or injury.  Dr. Ali breaks down what each type of workout is for, how to schedule your week based on your phase of training, and ho...

Send us Fan Mail In this episode of Running to the Castle , you'll learn how to incorporate strength training into your runDisney race prep without overdoing it or making your pain worse.  Dr. Ali breaks down the Strength category of her Finisher Framework—the signature process she uses with injury-prone, back-of-the-pack, or “not really a runner” types in Stronger. Faster. Finisher.  You’ll...

Send us Fan Mail In this episode of Running to the Castle , you'll learn about the Finisher Framework—Dr. Ali's signature method for helping slow, back-of-the-pack, injury-prone, or “not really a runner” type of runners train smarter and finish strong.  This is the exact framework she uses with her 1-on-1 clients and inside Stronger. Faster. Finisher. to help runners cross the finish lin...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to decide how to move forward with training for your race if you have hip and groin pain with running. Dr. Ali received a question from an Instagram follower regarding how to keep training for Wine and Dine half marathon to Dopey race with hip and groin pain. Dr. Ali walks you through the questions she asks her clients, and...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn how to train for your runDisney race—whether that’s Dopey, Goofy, Wine & Dine, or another event—without being wrecked after every long run.  Dr. Ali breaks down the biggest mistakes she sees from slow, back-of-the-pack, or injury-prone runners: following aggressive training plans, trying to hit the same paces each week, a...

Send us Fan Mail In this episode of Running to the Castle, you’ll learn why motivation isn’t something you either have or don’t—it’s something you build.  Dr. Ali unpacks why so many runners lose motivation during Dopey and marathon training, and why that doesn’t mean you’re lazy or undisciplined.  You’ll hear practical, coach-approved tips like using “workout-only” rewards, setting smaller weekly...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn how to train for a marathon when your schedule is anything but predictable.  If you’re a nurse, shift worker, or someone juggling long hours and call shifts, this episode breaks down why traditional 7-day training plans often fail—and how to shift to a flexible 14-day framework that actually fits your life.  You’ll learn how...

Send us Fan Mail In this episode of Running to the Castle, you’ll learn why the first and last four weeks of your training plan matter more than most runners realize… especially if you’re slow, back-of-the-pack, or injury-prone.  Dr. Ali breaks down why early overload or recent mileage spikes are often the hidden cause of pain, burnout, or plateaus.  You’ll discover how those first few weeks set t...

Send us Fan Mail In this episode of Running to the Castle, you’ll learn why so many runDisney runners live in fear of the Balloon Ladies—and how that fear is often rooted in past experiences, not a lack of effort.  Dr. Ali breaks down the truth about finish line anxiety: it’s not about being lazy or underprepared, it’s about training systems that push you too hard, too fast, and leave your body in...