Podcasts, Blog Posts & Videos
For injury-prone runDisney runners so you can run painfree.
podcast
Running to the Castle
A podcast for 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.
In this episode of Running to the Castle, Dr. Ali explains why many runDisney runners end up skipping character stops even when they really want them, and what actually needs to change so you can stop without worrying about getting swept.
In this episode of Running to the Castle, Dr. Ali tackles one of the most frustrating questions in the running community: "Why am I not getting faster?"
By focusing on running with purpose and changing only one variable at a time, Dr. Ali provides a roadmap for slow, back-of-the-pack runners to see real, measurable improvements in their pace.
In this episode of Running to the Castle Dr. Ali congratulates all the Princess Half Marathon Weekend finishers and dives deep into the crucial "what comes next" phase of the training cycle.
In this episode of Running to the Castle, Dr. Ali celebrates the podcast's 200th episode milestone by dedicating it to the "slow, back-of-the-pack" runners who often feel out of place in a speed-obsessed running culture.
In this episode of Running to the Castle, Dr. Ali tackles a frustration shared by many back-of-the-pack runners: that stubborn calf tightness that seems to haunt the first two miles of every run.
In this episode of Running to the Castle, Dr. Ali addresses a common listener question regarding how to manage training and mileage during the "off-season" or the gaps between major race weekends.
In this episode of Running to the Castle, Dr. Ali addresses a common dilemma for runDisney participants: whether to continue tapering for a race even after missing significant training time due to illness or "life getting lifey".
In this episode of Running to the Castle, Dr. Ali addresses a listener's question about how to balance a long-standing daily walking habit... particularly in a hilly neighborhood... with the added physical demands of training for a runDisney race challenge.
In this episode of Running to the Castle, Dr. Ali discusses the essential preparation steps for the upcoming Wine and Dine Half Marathon Weekend, emphasizing that even though the races are months away, the work begins now.
In this episode of Running to the Castle, Dr. Ali breaks down one of the most confusing questions for slow, back-of-the-pack runners…when should you actually run fast, and when should you slow way down.
In this episode of Running to the Castle, Dr. Ali breaks down her run training philosophy and explains why any runner can complete any distance…as long as the timeline and training approach are appropriate.
In this episode of Running to the Castle, Dr. Ali explores a surprisingly common experience for runDisney runners…feeling more nervous before a race when the last one went really well.
In this episode of Running to the Castle, Dr. Ali breaks down why consistency is the real challenge for runDisney runners…and why it feels harder when you sign up for a race eight to nine months before you actually start training.
In this episode of Running to the Castle, Dr. Ali Marty explains why January 2026 is not too early to start thinking about Dopey 2027 or Marathon Weekend 2027, especially for slow, back-of-the-pack, or injury-prone runDisney runners who want to finish strong instead of just surviving.
In this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually have time for character stops without risking a sweep.
In this episode of Running to the Castle, Dr. Ali walks you through exactly what to do after you finish the Dopey Challenge so you can recover without losing fitness or falling into the all-or-nothing trap that leads to injury or burnout.
In this episode of Running to the Castle, Dr. Ali breaks down exactly how to warm up and stretch during the Dopey Challenge so you can protect your body across 4 straight race days and still feel strong by marathon morning.
In this episode of Running to the Castle, Dr. Ali breaks down exactly how slow, back-of-the-pack runners should approach fueling and hydration during Dopey and other runDisney races, shifting the focus away from miles and onto time on course.
In this episode of Running to the Castle, Dr. Ali walks you through exactly how to carb load and fuel for the Dopey Challenge…without fear, perfectionism, or second-guessing yourself.
In this episode of Running to the Castle, Dr. Ali walks you through Dopey Race Weekend Part Two…packing and race week prep…with a very specific lens for slow, back-of-the-pack, or injury-prone runDisney runners.
Instead of rehashing the obvious basics, she focuses on the often-forgotten recovery tools, fueling essentials, and blister-prevention strategies that actually make the difference when you’re racing 48.6 miles over four days.
In this episode of Running to the Castle, Dr. Ali tackles one of the most stressful Dopey training questions she gets every year…what to do if you miss your peak week long run.
She explains why skipping the 20-miler late in training is not only okay but often the smartest choice for slow, back-of-the-pack, or injury-prone runDisney runners dealing with illness, pain, or life getting in the way.
In this episode of Running to the Castle, Dr. Ali tackles a belief that keeps so many slow, back of the pack, or injury-prone runDisney runners stuck in fear…the idea that you have to run 26.2 miles in training to prove you can finish a marathon. She breaks down why late-cycle full marathon training runs actually increase injury risk and decrease your chances of feeling good on race day.
In this episode of Running to the Castle, Dr. Ali answers a question nearly every slow, back of the pack, or injury-prone runDisney runner has asked at some point…can you skip a run if you’re still sore?
In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she gets from slow, back of the pack, or injury-prone runDisney runners…can you break up a 16-mile long run when training for a marathon or Dopey?
In this episode of Running to the Castle Dr. Ali discusses how fast to walk during run/walk intervals.
In this episode of Running to the Castle Dr. Ali discusses what one slow runner could do to help their knee pain when ice hasn’t been working.
In this episode of Running to the Castle Dr. Ali answers a listeners question if it’s possible to actually get faster with 5 weeks left before Dopey 2026 race.
Dr. Ali dives into the nuance of yes, it is, and no it’s not, possible to get faster about 1 month before Dopey 2026.
Learn the 4 speed workouts that finally help 13+ minute-per-mile runDisney runners get faster without blowing up their long runs... and why pace testing is the secret to unlocking real progress.
Blog
For injury-prone runDisney runners to learn the tips to crossing the finish line strong.
Overall this was a great glute workout… I really felt my muscles working. But would it be good for my running clients with knee problems like runner’s knee, knee arthritis, meniscus tears and IT Band Syndrome, just to name a few?? Read on to find out.
Strength exercises are important for overall health and for injury prevention. 80% of runners develop a running injury at some point so having a strength routine in your back pocket could help prevent those injuries.
Strength exercises, as you know, as so important to your training. They can help you feel better, stronger and overall perform better. When done incorrectly they can wreak havoc on your plan, and when done properly they can open doors to racing possibilities. In this article I’ll be going through the what, the who and the how, including a big mistake to avoid so you can optimize your strength training and running plan.
Hey Runner! You’re running, you’re strength training… But does it matter which one you do first? It does… it matters if you run first or strength train first.
The best stretches for after running. After a run is the best time to do static stretching. This post outlines the best stretches to do in less than 15 minutes after you run.
Runners get knee pain and need to strengthen muscles to get rid of their knee pain. These are the best strength exercises for runners with knee pain.
So you want to run a 5k better, faster, stronger… you’re doing all the running and not feeling any better when you run. You want running to feel like less work and have it feel more fun. Adding this type of training will help you run farther, better, faster, stronger. See it’s not just about running… you have to incorporate this, too.
If you want to run 5k and your breathing feels good but your legs feel like lead it’s not that you’re out of shape, it’s that your muscles are out of shape. Your cardio is excellent, great job! And it’s not that your cardio isn’t important for running, it is, it’s that only focusing on cardio holds you back from optimal performance. See adding in strength training allows your muscles to strengthen so they can keep up with your breathing. There are multiple places to find good strength exercises for runners. It’s important to know if the exercises are the right ones for you, if you’re doing them right, how to modify them, how to advance them and many more, which is why I work with clients individually so they can ask the question and get the answer based on their needs without having to search google or youtube again and they get to focus on the workout.
Strength & Stretching specific blog posts
Run more with Knee Pain
Videos
Run with Shin Splints
Best for Runner’s Knee
Injured a month before your race? Watch this for what to do
Run with Plantar Fasciitis
Rehab tactics are like ingredients to a cake. Without the recipe they’re like an episode of Nailed It!
Not all training runs will feel good. The 30% rule tells you what they’ll feel like.
Runner’s Injury First Steps
Hip Flexor Pain
How to pick the best shoes when you’re injured.
If you felt under trained for wine & Dine and are doing the half+ at Marathon Weekend, Disneyland Half Weekend stay motivated to keep training.
In this episode of Running to the Castle, Dr. Ali talks with returning guest Amanda Mueller about what changed between her previous runDisney races and her most recent Dopey Challenge and Disneyland races… and how trusting her training completely transformed her experience.