The Finisher Framework Part 4 Rest and Recovery

Podcast
Written By Ali Marty

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

Episode 146 How to recover fast to train for runDisney Races

In this episode of Running to the Castle, you'll learn about the Rest & Recovery pillar of the Finisher Framework and why it’s just as essential as strength and training when preparing for your runDisney race. 

Dr. Ali explains how proper rest—typically 2 full rest days per week—is not just a break from running, but a vital part of your training that allows your body to heal and get stronger. 

You’ll also learn about temperature-based recovery methods like Epsom salt baths or ice packs, and massage-based techniques like foam rolling, massage guns, and monthly professional massages to support healing, reduce soreness, and prevent injury. 

Dr. Ali breaks down when and how to use these tools, cautions against using your rest days for active workouts like yoga or Pilates, and shares how rest is personalized depending on your training background and goals. 

This episode will help you embrace recovery so you can stay consistent, healthy, and race-ready.

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
Next

The Finisher Framework Part 3 - Training