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. 

In this episode of Running to the Castle, you’ll learn what to do when marathon training leaves you with bad muscle pain. 

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. 

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.

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 progress. 

In this episode of Running to the Castle, Dr. Ali answers a common question: “What if my easy pace feels too fast for me?”

Easy runs should feel truly easy—conversational and sustainable—not like a struggle to hit a number.

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.

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.

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.

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. 

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. 

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. 

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. 

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. 

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. 

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. 

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. 

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.

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. 

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. 

In this episode of Running to the Castle, you’ll learn how to train for a marathon when your schedule is anything but predictable. 

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. 

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. 

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.

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. 

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. 

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.” 

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.

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. 

In this episode of Running to the Castle you’ll learn how to finish Dopey and enjoy training!