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 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.
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.
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.
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.
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.
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.
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?
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.
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.
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.
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.
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.
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?
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.
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?
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.
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.
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.
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.
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.
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.
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.
In this episode of Running to the Castle, Dr. Ali answers a Stronger.Faster.Finisher. listener question… should slow runners wear a weighted vest?
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.
In this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack runDisney runners… and why it has less to do with willpower and more to do with whether you actually enjoy your workouts.
In this episode of Running to the Castle Dr. Ali shares the one non-negotiable every runner needs to add to their routine, and it’s not another workout, speed session, or long run. It’s recovery.
In this episode of Running to the Castle, Dr. Ali sits down with Kai to share his powerful journey from walking for weight loss to completing the Dopey Challenge after years of setbacks, surgeries, and time away from running.
In this episode of Running to the Castle Dr. Ali recaps her Springtime Surprise weekend experience from start to finish, sharing everything from travel chaos and expo surprises to race strategies and emotional finish line moments.
In this episode of Running to the Castle, Dr. Ali talks with Christina Bowler about how she went from a self-proclaimed non-athletic Disney fan who could barely run the mile in gym class to a runDisney runner who completed multiple race weekends, finished her first marathon, and then cut her pace enough to hit a huge goal at Princess Fairytale Challenge.
Blog
For injury-prone runDisney runners to learn the tips to crossing the finish line strong.
Find information about Disneyland Half Marathon Weekend 2026 Here including corral start times, where to watch runners and view the race maps
Find out what time Disneyland Halloween Half Marathon Weekend corrals open and close and when the balloon ladies start the race.
When is the Disney Marathon 2026? When is Wine and Dine Race Weekend 2025? All the event dates are listed here and you can even add the dates directly to your calendar so you never miss a registration!
Disney Marathon Race Map for 2025 race weekend. Find it here with important updates regarding race start time.
If you’re looking for the pricing for Disney races in 2024-2025 season check this blog post regularly as it is updated as new pricing comes out.
Feeling overwhelmed about not having enough time to run a half marathon before your half marathon? Find out how far you actually should be running for a half marathon race.
When is the runDisney race and when can I register for it? Add this calendar link directly to your calendar so you never miss a registration or race date again!
If you want to runDisney in one piece, without feeling broken at the finish line, these are 10 things you must do!
If you’re running a runDisney race you want to run it in one piece obviously, nobody wants to feel broken running 3.1+ miles. 10 mistakes to avoid if you want to runDisney without feeling broken
Train this way for a half marathon so you don’t bonk on race day. You want to be able to cross the finish line without feeling broken and enjoy the Disney parks after your race. Here’s how to train.
It’s been a few weeks since Wine and Dine and if that race didn’t go as planned you probably slowed it way down or took a few weeks off. So how do you maximize these next 7 weeks so you don’t repeat Wine and Dine over Marathon Weekend. This information can be used for any of the distances but I’m mainly going to be talking about half marathon distance and beyond.
Feeling a lack of motivation to run and train for your next runDisney race? Get top tips from other runners and a fail safe way to stay motivated through your whole training program.
Focus your energy on the right things in the 2 weeks leading up to your 10k or half marathon, or challenge race weekend.
I ran runDisney’s Springtime Surprise Challenge, the 5k, 10k and 10 mile races 3 days in a row. Read this article to learn how it went and tips I recommend for you if you’re doing Springtime Surprise this year.
Recently I polled a group of runners who ran at least one Disney Challenge this past season and asked them what would they do differently next time. I got over 100 responses that I’m going to share with you today and the take aways from these responses.
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 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.