Running to the Castle

Send us Fan Mail In this episode of Running to the Castle, you’ll learn why strength training isn’t the magic fix for every slow or injury-prone runner—and why blindly adding more strength may be doing more harm than good.  Dr. Ali breaks down the well-meaning but misguided advice often given to runDisney runners in pain, and explains why pain and pace issues usually come from overload, not weakne...

Send us Fan Mail In this episode of Running to the Castle, you’ll learn why you can’t diagnose running pain from a Facebook post—and what you should be asking instead.  Dr. Ali breaks down why groin pain (or any pain) after a run is rarely about just that run, and shares the deeper questions she asks her clients to get to the real root of training-related pain. You’ll also hear an update on her ow...

Send us Fan Mail In this episode of Running to the Castle, you’ll learn how to decide whether to train for the Dopey Challenge on your own or with a coach.  If you’re prepping for Dopey 2026 and feeling the pressure to “get it right,” this episode breaks down who can thrive with DIY training—and who benefits from structure, support, and expert guidance.  I’ll walk you through key questions to ask...

Send us Fan Mail In this episode of Running to the Castle, you’ll learn the top 3 mistakes slower runners make that quietly sabotage their progress—even when they’re doing everything “right.”  If you’ve ever thought, “I must be out of shape, so I need to do more,” this episode will shift that belief.  We’ll talk about why too many miles, too much strength work, and pushing the pace too often are a...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn why pain isn’t just a normal part of marathon training—especially if your long runs leave you limping for days. I walk you through why so many slower, back-of-the-pack runners end up sore, taped up, and relying on Advil just to survive weekend miles, even when they’re following the plan. Spoiler: it’s not because they’re weak...

Send us Fan Mail In this episode of Running to the Castle, you’ll learn why missing runs doesn’t mean you’ve failed — it means you’re human.  I share how I got a late start on my runDisney racetraining and what my last three weeks of workouts really looked like.  You’ll hear how I gave myself permission to pivot, reframed what “progress” looks like, and got back on track without the all-or-nothing...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to finish Dopey and enjoy training! Ever feel like you’re just trying to survive your training plan — counting down the days, hoping you can “hang on” until race day? You’re not alone — but you’re stuck in what I call the survival trap. If you’re training for Dopey, Goofy, or your first marathon, and you’re already feeling...

Send us Fan Mail In this episode of Running to the Castle you’ll learn why slower runners need smarter plans, not harder plans, why running 26 miles before race day won’t guarantee you’re ready, and what you actually need to train for instead. Have you ever followed a marathon training plan and felt more exhausted, sore, and discouraged the closer you got to race day? You’re not alone — and it’s n...

Send us Fan Mail In this episode of Running to the Castle you’ll learn what you actually need to know if you’re starting in a later corral, what challenges to plan for, and how to train for weaving, fatigue, and pacing when you’re not running straight from the start line. If you’re starting in a back corral at a runDisney race, no one really warns you what that means for your race-day experience....

Send us Fan Mail In this episode of Running to the Castle, we’re talking about the invisible mistakes that sabotage your training—even when you’re doing everything “right.”  You followed the plan, ran your long runs, added strength, stretched, and fueled… but still ended up in pain or barely finishing.  The problem isn’t your effort—it’s that most plans weren’t built for slower, injury-prone runne...

Send us Fan Mail In this episode of Running to the Castle, you'll learn why slower runners don’t need to train harder — they need to train smarter. If you've ever felt the pressure to “make up” for your pace with extra miles, strength sessions, or by pushing through pain, this one’s for you. I’ll walk you through a powerful belief shift about overtraining, pacing, and recovery, and share...

Send us Fan Mail In this episode of Running to the Castle you’ll learn that if you get swept during the Dopey Challenge at Disney you don’t get the Dopey Challenge medal, and what to do to make sure you do finish the race so you can get all 6 medals. In the Dopey Challenge race you’ll participate in a 5k, 10k, half marathon and full marathon with the opportunity to get rewarded with 6 medals. If y...

Send us Fan Mail In this episode of Running to the Castle you’ll learn why you always get pain around mile 8 when you’re running.  Ever felt amazing at the start of your long run — only to hit mile 8 and suddenly crash?  Heavy legs, aching joints, and the urge to stop and stretch mid-run aren’t signs of weakness. They’re signs that your body isn’t adapting fast enough to the stress you’re stacking...

Send us Fan Mail In this episode of Running to the Castle you'll learn about the myth of running more automatically making you stronger. Feel wrecked after your long runs — no matter how many miles you stack? Today, we're busting the myth that "running more" automatically makes you stronger. Learn why your body isn't broken — but your training might be — and discover one s...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to keep your body healthy if you’re a hypermobile runner. I was asked by a member in my Free Facebook Community on what are ways hypermobility can affect running and make one prone to injury? This question included are there things someone can do to provide additional support or care to affected joints like knees, and are t...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to get a faster proof of time as a slow runner or injury-prone runner. For Disney races you can submit proof of time for half marathon, challenges, and Marathon races if you are anticipating you will finish those races in a faster time than 2 hours 29 minutes for a half marathon and faster than 5 hours for the Marathon. I r...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to be fast enough for photo stops at runDisney races like the Disney Marathon.  On average runners typically wait 5 minutes or less for character stops during the race and one runner waited for about 30 character stops during the Marathon.  Strategize how many characters you want to stop for, how long you’re willing to wait...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to make your easy pace easier so running doesn’t feel so hard. Some options runners use are conversational pace and heart rate training. Conversational pace may be a good gauge, but not everyone runs with another person. Heart rate training means you follow your heart rate zones for your run, often Zone 2 for easy runs. In...

Send us Fan Mail In this episode of Running to the Castle you’ll learn what’s keeping you from getting faster. If you feel like you’re a slow runner and no matter how much you run and no matter how much you push your limits in every workout you feel like you keep getting slower and slower, this is the episode for you. You’ll learn the #1 mistake that makes slow runners even slower, when they’re ac...

Send us Fan Mail In this episode of Running to the Castle you’ll learn what to do to start recognizing patterns so you can stop getting worse and start to feel better. One main factor to remember is you can pay attention and write down the information when it happens. Over time take that data and analyze it. If you don’t know how to analyze it, that’s what working with a coach like Dr. Ali is for....

Send us Fan Mail In this episode of Running to the Castle you’ll learn 5 Signs You’re Going to Not Finish Dopey. These signs include Bought 3 new pairs of shoes in the past 6 months Something hurts every time you run 8 miles or more You’re pushing to keep that 15’30” pace on every run You’re setting a new PR every long run You’re doing more strength exercises now to fix an injury I want you to be...

Send us Fan Mail In this episode of Running to the Castle you’ll learn the top 3 tmain reasons RunDisney runners do not finish (DNF) their races: pain/injury, insufficient speed (to avoid being swept), and insufficient endurance.   These issues, often stemming from inadequate training, can be mitigated with a well-structured, adaptable training plan that includes rest and recovery (Deload weeks) a...

Send us Fan Mail In this episode of Running to the Castle you’ll learn what to do when you have foot pain keeping you from running as much as you want. I review questions I typically ask and why they’re important so you can take these questions and ask yourself to start forming some answers for what would work for your foot pain. I give an example of a runDisney runner who has foot pain, DNF a 2 C...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how long you need treat your pain when you’re dealing with running injuries.  You need to do the treatment for sufficient time before switching methods. Specific treatment durations were provided, including 10-20 minutes for ice/heat, 3-5 minutes for ice baths, up to two weeks for cortisone shots, and 8-12 weeks for strength ex...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to strength train the right way as an injury-prone runner. You’ll learn what muscles to strengthen, how to strengthen them, what weights you should be using (how heavy to lift), what machines or movements you should be doing and more. If you haven’t listened to part 1 of this 2 part series about avoiding the top 5 mistakes,...