Running to the Castle

Send us Fan Mail In this episode of Running to the Castle you’ll learn the top 5 activities to avoid when you’re strength training as an injury-prone runner. This is part 1 of a 2 part free training series. In this part you’re learning how to stop putting the brakes on all your progress. No matter how right you get everything else, the right strength exercises, the right workout schedule, targetin...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to prevent knee pain and achieve long-term running success. The best way to do this is by focusing on six key pillars: strength training, running training, rest, stretching, equipment, and diet.   These pillars must be balanced, with "build" activities complemented by "support" activities like rest and r...

Send us Fan Mail In this episode of Running to the Castle you’ll learn what to do when you’re thinking you may need KT tape or knee braces to support your knee during your training. KT Tape and Knee braces add external support to your knee and you may need them. There may be benefit from doing other things to give your knee support from the inside. In this episode I discuss ways to determine which...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to decide what exercises to do when you’re an injury-prone runner. In this episode I discuss the importance of a comprehensive strength training for runners, emphasizing the importance of addressing weaknesses in all major muscle groups (legs, core, arms) to prevent injuries like runner's knee, rather than solely focus...

Send us Fan Mail In this episode of Running to the Castle you’ll learn if squats and lunges are the best exercises for runners with knee injuries. You’ll learn how to decide if you should be doing squats and lunges with the need for a thorough assessment considering pain levels, triggers, running schedules, and existing strength routines before starting any exercise program.   For most injury-pron...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to finish the Dopey Challenge even when you’re injury-prone without getting injured. There are a few things to balance during your training including how much you’re running, how many miles you’re adding each week, strength training, stretching, recovery and fueling. In this episode you’ll learn about focusing on strength t...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to get rid of plantar fasciitis pain before race day, like Princess Half Marathon Weekend. Learn about managing plantar fasciitis before a race with pain management (ice, heat, Epsom salt baths, massage) and the importance of distinguishing between short-term (inflammation) and long-term (scar tissue) treatments.  As a remi...

Send us Fan Mail In this episode of Running to the Castle you’ll learn what to do to manage IT Band Syndrome 2 weeks before race day. I am answering a question I received on instagram from a  runner experiencing IT band pain to manage it using heat, foam rolling, stretching, and massage leading up to race day. I also discuss things to focus on including pace or distance to determine symptom trigge...

Send us Fan Mail In this episode of Running to the Castle you’ll learn what to do to manage leg pain 2 weeks before the half marathon or 2 course challenge at runDisney. You’ll learn about managing running injuries, specifically addressing a runner's ischial bursitis including creating a wave effect using heat and ice, foam rolling, massage, and avoiding specific tactics that can make it wors...

Send us Fan Mail In this episode of Running to the Castle you’ll learn 7 patterns Dr. Ali recognized as a physical therapist to runDisney runners DNF’ing their race. You’ll learn about the 7 patterns including: Strength training beginning when you train for a race Running the same pace for every run Adding 2 miles to every long run Focusing too much on shoes Rating their success based on how they...

Send us Fan Mail In this episode of Running to the Castle , you'll learn how to prepare for runDisney races like Chills and Thrills and Wine and Dine, and Dopey through strategic base building, strength training, and personalized pacing.  I share insights on managing shin discomfort after outdoor runs, distinguishing between inflammation and shin splints, and highlights recovery techniques li...

Send us Fan Mail In this episode of Running to the Castle , you'll learn how to beat the Balloon Ladies and avoid getting swept using the Triple S Method: Speed, Strength, and Stamina.  I break down how to figure out exactly how much, how often, and how long to train each element so you can build a cohesive plan that keeps you injury-free, builds endurance, and improves your pace.  Plus, I sh...

Send us Fan Mail In this episode of Running to the Castle , you'll learn why more strength training isn't always better for injury prevention in runDisney runners.  You'll discover how overdoing it with weights, repetitions, or frequency can lead to overuse injuries, just like brushing your teeth too much can harm enamel.  Key signs you're overtraining include constant soreness...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn how to strategically prepare for the Dopey Challenge, especially if you're a new runner. I cover the essential steps to avoid injury and cross that finish line strong, including: How to map your training calendar realistically The importance of strength training 3-4 months before official Dopey training Adjusting your pl...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn why jumping straight to heavy lifting might be sabotaging your running goals—and how starting small is the key to long-term strength and injury prevention.  Discover how building strength is like learning to read: it's all about progression.  You’ll also hear why "heavy" is relative, and how lifting the right w...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn why knee pain and shoe swaps might not be the root of your running struggles—and how the missing ingredient could be strength training the right way.  Discover why expensive shoes are like fancy kitchen gadgets: helpful, but not the solution if you’re skipping critical steps.  Tune in to hear how lifting heavy and building st...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn why eccentric exercises are essential for runners with tendon injuries and how to perform them effectively. Discover why simply stretching or strength training with heavy weights may worsen symptoms, and instead, how slow, controlled eccentric movements like heel drops can rebuild tendon strength and connection.  We’ll also e...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn what to do if stretching hurts you and how to effectively manage pain and tightness without making things worse.  We’ll discuss the REST’M framework—rest, equipment, stretching, temperature, massage—and why reducing stretching and incorporating temperature-based treatments, like ice or heat, can alleviate aches and swelling. ...

Send us Fan Mail In this episode of Running to the Castle , you’ll learn why runners with tendinitis often make their symptoms worse with the wrong approach to recovery.  We'll break down the signs of tendinitis, why stretching feels good but disrupts the healing process, and how pushing through pain with improper treatment prevents the body’s natural repair.  Using a fraying rope as a metaph...

Send us Fan Mail In this episode of Running to the Castle you'll learn if you want to spend time all training season googling answers to different things and do it yourself having a coach isn't for you. This episode is a little tongue-in-cheek which is out of the norm for this podcast, and that's OK we can have a little fun even when Dr. Ali is typically on the serious side. Learn m...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to improve your speed and pace so you can run faster at the Dopey Challenge in Disney World in 2026. Some important aspects of getting faster include Work on your speed You’ll need specific speed workouts Practice back to back days and running on tired legs Get stronger Run your easy runs slow so you have the energy to run...

Send us Fan Mail In this episode of Running to the Castle you’ll learn the proof of time requirements for the runDisney Marathon and runDisney half marathon and what you need to do to get a proof of time so you get placed in lower corrals. Some helpful information includes: PoT for Marathon 5 hours or less Half marathon 2.5 hours or less Can use 10k, 10 Mile, half or marathon Proof of time for Mar...

Send us Fan Mail In this episode of Running to the Castle you’ll learn the 5 key elements that you need to include in your strength plan so it works and you stop getting injured. As a physical therapist since 2012 and from doing this for more than a decade I have noticed some patients and clients get stronger and stop getting injured so others don’t and they stay hurt. There are 5 things that all...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to actually get stronger so you stop getting injured. A common problem runDisney runners have is they get to the 8, 9, 10 mile training runs and can’t run more because they keep getting injured. So they know they need strength exercises to stop getting injured and the easy part is knowing you need strength exercising and go...

Send us Fan Mail In this episode of Running to the Castle you’ll learn how to get stronger so you can run Dopey stronger in 2026. Learn when to officially start training for Dopey and what to do leading up to official training. There are specific things to work out and a top mistake to avoid. Avoid this top mistake so you don’t get injured again and you can stop getting minor injuries throughout t...