Running to the Castle
A podcast for slow, back-of-the-pack, or injury-prone runDisney runners on a journey to running magical miles.
Join me, Dr. Ali, as I share the secrets I've gathered as a runner, Doctor of Physical Therapy and coach.
You'll learn the exact ways I get my clients to the castle strong without feeling broken or held together with KT tape as they cross the finish line.
Dr. Ali and this podcast are lovers of runDisney and are not affiliated with runDisney.
Episodes
243 episodes
RTTC #243 Proof of Time Half Marathon Training Week 12
In this episode of Running to the Castle, Dr. Ali shares Week 12 of her Proof of Time half marathon training journey, digging into what it really takes to hit and hold race pace when your body (and the Las Vegas summer heat) is fighting back.&n...
RTTC #242 How to Run Faster in the Summer Heat
In this episode of Running to the Castle, Dr. Ali breaks down why your paces feel so much harder — and slower — when the temperatures climb, using heart rate zones to show exactly what's happening inside your body. She walks through...
RTTC #241 Proof of Time Half Marathon Training Week 11
In this episode of Running to the Castle, Dr. Ali walks through week 11 of her Proof of Time training block, including how she's adapting her workouts to brutal Las Vegas summer heat. She shares the mental strategies she leaned on t...
RTTC #240 How to Handle the Long Run When All You Know Is Run More Run Faster
In this episode of Running to the Castle, Dr. Ali breaks down the true purpose of the long run and why it has nothing to do with getting faster. She explains the "pink, gray, and green" pace spectrum, why zone two heart rate trainin...
RTTC #239 Proof of Time Half Marathon Training Week 10
In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals....
RTTC #238 How Long Should Cross Training Be for Slow RunDisney Runners?
In this episode of Running to the Castle, Dr. Ali breaks down how cross training fits into a slow runDisney runner's training plan and why it's different from strength training. She explains the 5 phases of a running journey and the...
RTTC #237 Proof of Time Half Marathon Training Week 9
In this episode of Running to the Castle, Dr. Ali breaks down week 9 of her Proof of Time half marathon training, a week that was far from perfect but still delivered real progress. She walks through a Level 2 Tempo Run interrupted ...
RTTC #236 How Do I Build My Confidence to Finish My Race?
In this episode of Running to the Castle, Dr. Ali tackles one of the most common fears runners bring to her: will I actually finish this race? She breaks down why small, incremental training increases build real, physical proof that...
RTTC #235 Proof of Time Half Marathon Training Week 8
In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway. She shares how she reorganized her training around ...
RTTC #234 What Speed Workouts Can a Slow Runner Do That Are Simple?
In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs. And she explains exactly why each one matters...
RTTC #233 Proof of Time Half Marathon Training Week 7
In this episode of Running to the Castle, Dr. Ali shares her Week 7 Proof of Time half marathon training recap: a week where life got lifey again, but three solid workouts still got done. She walks through a progression run gone sid...
RTTC #232 How to Keep Strength Training Simple Enough to Actually Do It
In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it. She breaks down how to match your strength training approach to your life, your goals,...
RTTC #231 Proof of Time Half Marathon Training Weeks 5 and 6
In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay.She walks through a chaotic few weeks of new-build home repairs, including a major shower ...
RTTC #230 What Makes You Faster Quicker Running or Strength?
In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she hears from slow and back-of-the-pack runners: what actually makes you faster: running more, strength training, or speed work? She breaks ...
RTTC #229 Proof of Time Half Marathon Training Week 4
In this episode of Running to the Castle, Dr. Ali walks through every workout from Week 4 of her Proof of Time half marathon training… the wins, the hard ones, and everything she had to rearrange when life got lifey. She digs into t...
RTTC #228 Running Is Part of Your Life Not Your Whole Life
In this episode of Running to the Castle, Dr. Ali explores one of the most common questions she hears from runners: what do you do when life gets in the way of your training schedule? Dr. Ali shares her personal philosophy that runn...
RTTC #227 Proof of Time Half Marathon Training Week 3
In this episode of Running to the Castle, Dr. Ali takes us inside Week 3 of her Proof of Time half marathon training, a week where life got lifey and the schedule had to bend. She explores how to triage your workouts when everything...
RTTC #226 Will Running Longer Intervals Make Me Faster?
In this episode of Running to the Castle, Dr. Ali breaks down one of the most common assumptions in the run/walk world: that running longer is the key to getting faster. Using a real question from a Stronger Faster Finisher me...
RTTC #225 Proof of Time Half Marathon Training Week 2
In this episode of Running to the Castle, Dr. Ali walks through every workout and non-workouts of her second week of Proof of Time half marathon training. From navigating a low blood pressure episode that threw off her early week, t...
RTTC #224 Cross Training What It Is and Why Every Slow Runner Needs It
In this episode of Running to the Castle, Dr. Ali redefines what cross training actually means for slow runners, and it goes way beyond strength training. She makes the case that true cross training is any cardiovascular activity th...
RTTC #223 Proof of Time Half Marathon Training Week 1
In this episode of Running to the Castle, Dr. Ali kicks off her real-time proof of time training experiment as she prepares for a September 10K to earn a faster runDisney corral placement.She shares why she chose a longer training runway...
RTTC# 222 How Should I Carry Water for runDisney Races and Training?
In this episode of Running to the Castle, Dr. Ali answers a listener question about the best way to carry water during runDisney training and races… and whether hydration vests are basically the same thing as weighted vests. She bre...
RTTC #221 How Many Races Should You Sign Up For?
In this episode of Running to the Castle, Dr. Ali breaks down how many races slow, back-of-the-pack, or injury-prone runners should realistically sign up for each year without ending up burnt out, injured, or hating training. She sh...
RTTC #220 Should Slow Runners Wear a Weighted Vest?
In this episode of Running to the Castle, Dr. Ali answers a Stronger.Faster.Finisher. listener question… should slow runners wear a weighted vest? She explains why weighted vests might make sense for firefighters, military personnel...
RTTC #219 How to Do Intervals in a Crowded Race Environment
In this episode of Running to the Castle, Dr. Ali answers a listener question about how to manage run/walk intervals in crowded runDisney race environments, especially when dodging other runners makes the experience frustrating instead of fun.&...