Dopey Race Part 4 Fueling & Hydrating

PodcastDopeyMarathonFuelHydration
Written By Ali Marty

Season 3 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 185 Dopey Fueling for Runners Who Are on the Course for 6+ Hours runDisney Races

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. 

She explains why runners holding hands with the balloon ladies need a completely different fueling strategy than faster runners, outlines the 60 to 90 grams of carbs per hour guideline in a practical, non-overwhelming way, and walks through when to start fueling, how often to eat, and what kinds of carbs actually work during long race days. 

Dr. Ali also dives into hydration, electrolytes, salty sweaters, and how to avoid bonking, dizziness, nausea, and GI distress so you can finish strong, protect your energy, and still enjoy the parks after crossing the finish line.

Ali Marty

Hi! I’m Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I worked in the typical outpatient clinic with active men and women with orthopedic injuries (shin splints, Achilles tendonitis, muscle and ligament tears, knee pain, IT Band pain, plantar fasciitis, and hip and knee arthritis until 2018 at which point I started Mobile Physical Therapy in Las Vegas, Nevada. Over the past few years I’ve transitioned to helping women running runDisney races after they’ve had an injury and they want to finish strong and enjoy the rest of their runcation.

https://dralipt.com
Previous

Dopey Race Part 5 Warm Up and Stretching
Next

Dopey Race Part 3 Carb Load