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.
Most Popular Podcast Episodes
All Podcast Episodes
What No One Tells You About runDisney Corrals
In this episode of Running to the Castle you’ll learn what you actually need to know if you’re starting in a later corral, what challenges to plan for, and how to train for weaving, fatigue, and pacing when you’re not running straight from the start line.
The Invisible Mistakes Killing Your Finish Line Dreams
In this episode of Running to the Castle, you’ll learn why you aren’t doing better when it comes to running, even though you’re doing everything right.
Do I Still Get My Dopey Medal If I Get Swept?
In this episode of Running to the Castle you’ll learn that if you get swept during the Dopey Challenge at Disney you don’t get the Dopey Challenge medal, and what to do to make sure you do finish the race so you can get all 6 medals.
5 Signs You're Headed for Another Dopey DNF
In this episode of Running to the Castle you’ll learn 5 Signs You’re Going to Not Finish Dopey.
Get Rid of that Dead Leg Feeling After Disney Race (Post-Race Recovery)
In this episode of Running to the Castle you’ll learn what to do in the first few days after Dopey to recover fast and get rid of pain and soreness.
Should You Rest After Each Race During Dopey?
Find out if runners should go to the parks after runDisney races or if they should rest.
Dopey Fueling
Listen to the whole episode to hear examples of how many carbs are in honey stinger waffle, honey stinger chews, clifbloks, gummy bears and more. Top tips for the hard miles, fuel by time not mileage, and how often to take in fuel.
Race Day Breakfast
In this episode of Running to the Castle you’ll learn what to eat and how to eat first thing in the morning for breakfast on race day, especially if you’re not hungry in the morning or you have to wake up super early (hello runDisney 2am wake ups!)
Some things that may sound crazy include me trying soda first thing in the morning!
Do You Need to Fuel for a 5k?
In this episode of Running to the Castle you’ll learn my recommendation as a coach for runDisney runners who needs to fuel for a 5k and in what situations you should fuel for a 5k.
Special situations you’ll learn about:
Multi-day races like Dopey Challenge
Workouts that include strength training or stretching
runDisney races with early early morning races
Race Week Carb Loading for Dopey
In this episode of Running to the Castle you’ll learn how much and when to start carb loading for the Dopey Challenge at Disney World.
Race Day Blister and Chafing Prevention
You’ll learn about specific clothing and socks to wear to avoid chaffing on your legs or blisters on your feet. There are special types of bandages you can use in addition to the special socks to give your feet an extra barrier to prevent blisters.
You’ll also learn what to do if you do if you do get blisters to prevent them from getting worse.
Should You Run Race Week?
For the injury-prone runDisney runner you may want to run the week of your race to get a few final miles in… or you may feel guilty about taking time off.
Listen to this episode to find out which is best: running race week or taking some time off.
Pre-Race Warm Up
The mornings are early and waiting around in the corral is long, to avoid muscle cramping, vice-grip like feeling in your calves warm up properly before your race.
Post-Race Stretching
In this episode of Running to the Castle learn what to do after your race to make it so you don’t feel so sore the next day.
Running runDisney Coast to Coast with Stephanie Vukovich
In this episode of Running to the Castle Stephanie Vukovich joins me to tell us about Coast to Coast and how to earn that coveted medal!
Fundraising to Run runDisney Races with Sarah Zuk
In this episode of Running to the Castle Sarah Zuk shares everything she knows about fundraising to run runDisney races. She shares information she knows as a runner who has been fundraising for years and has worked closely with charities that have bibs for runDisney races.
Strength Exercises for Race Day
Listen to this episode to find out what kind of strength exercises you should be doing for race day if you have knee problems.
Go from Princess to Springtime Surprise Training
Train for Springtime Surprise Challenge after running Princess Half Marathon Weekend
What Pace Do You Need to Run for runDisney Races?
How fast do you need to run to not get swept by the balloon ladies at runDisney races? Listen here to find out.
How Do I Know What Corral I'll Be In For runDisney Race
In this episode I talk about runDisney races and how to find out what corral you're in for your race.