In this episode of Running to the Castle, Dr. Ali breaks down why your paces feel so much harder — and slower — when the temperatures climb, using heart rate zones to show exactly what's happening inside your body. 

In this episode of Running to the Castle, Dr. Ali walks through week 11 of her Proof of Time training block, including how she's adapting her workouts to brutal Las Vegas summer heat. 

In this episode of Running to the Castle, Dr. Ali breaks down the true purpose of the long run and why it has nothing to do with getting faster. 

In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals. 

In this episode of Running to the Castle, Dr. Ali breaks down how cross training fits into a slow runDisney runner's training plan and why it's different from strength training. 

In this episode of Running to the Castle, Dr. Ali breaks down week 9 of her Proof of Time half marathon training, a week that was far from perfect but still delivered real progress. 

In this episode of Running to the Castle, Dr. Ali tackles one of the most common fears runners bring to her: will I actually finish this race? 

In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway. 

In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs. 

In this episode of Running to the Castle, Dr. Ali shares her Week 7 Proof of Time half marathon training recap: a week where life got lifey again, but three solid workouts still got done.

In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it. 

In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay.

In this episode of Running to the Castle, Dr. Ali walks through every workout from Week 4 of her Proof of Time half marathon training… the wins, the hard ones, and everything she had to rearrange when life got lifey. 

In this episode of Running to the Castle, Dr. Ali explores one of the most common questions she hears from runners: what do you do when life gets in the way of your training schedule? 

In this episode of Running to the Castle, Dr. Ali takes us inside Week 3 of her Proof of Time half marathon training, a week where life got lifey and the schedule had to bend.

In this episode of Running to the Castle, Dr. Ali breaks down one of the most common assumptions in the run/walk world:  that running longer is the key to getting faster. 

In this episode of Running to the Castle, Dr. Ali walks through every workout and non-workouts of her second week of Proof of Time half marathon training. 

In this episode of Running to the Castle, Dr. Ali redefines what cross training actually means for slow runners, and it goes way beyond strength training. 

In this episode of Running to the Castle, Dr. Ali kicks off her real-time proof of time training experiment as she prepares for a September 10K to earn a faster runDisney corral placement.

In this episode of Running to the Castle, Dr. Ali answers a listener question about the best way to carry water during runDisney training and races… and whether hydration vests are basically the same thing as weighted vests.