How Any Runner Can Train for Dopey without Popping Advil Like Candy

Season 2 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 132 How to Train for Dopey as a Slow Runner runDisney Races

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. Spoiler: it’s not because they’re weak—it’s because those plans were never built for them.

We’ll talk about how most free or traditional training plans were written by elite runners with fast paces and fast recovery—not the “not really a runner” runner starting in the last corral. You’ll learn what happens when your training load outpaces your recovery, and why adding more strength or more miles can actually make things worse.

I’ll also share what actually works: a smarter, more gradual training system that helps your body adapt before it breaks down. Inside Stronger. Faster. Finisher.™, this looks like slow mileage progression, deload weeks every 5–6 weeks, scalable strength training, and intentional recovery—so you can train consistently and finish strong without falling apart.

If you’ve ever felt like maybe you’re just not cut out for this—this episode is here to show you that you absolutely are. You just need the right system.