The Finisher Framework Part 7 Fueling and Hydration

Podcast
Written By Ali Marty

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

Episode 149 Fuel and hydration needs for average runners and recreational runners runDisney Races

In this episode of Running to the Castle, you'll learn why fueling and hydration are essential for slow, back-of-the-pack, or “not really a runner” runners training for a runDisney race. 

Dr. Ali debunks the myth that only fast runners need to fuel, explaining that it’s not about pace—it’s about how long you’re out on the course. 

She dives into how to choose the right fuel for your body (spoiler: it might be Pop-Tarts, pretzels, or Nerds Gummy Clusters), how much you need (typically 60–90g of carbs per hour), and when to start fueling (hint: don’t wait until you feel lightheaded). 

You’ll also learn why practicing your fueling strategy on every long run is critical, how to train your gut, and why walking while fueling is totally okay. 

This episode is packed with practical tips to help you avoid hitting the wall and actually enjoy your race. 

Plus, Dr. Ali shares her personal fueling strategy and highlights from Stronger.Faster.Finisher. clients who found what worked for them.

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
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The Finisher Framework Part 6 Shoes and Equipment