Running to the Castle
A podcast for slow, back-of-the-pack runDisney runners on a journey to running magical miles. Join me, Dr. Ali, as I share the secrets I've gathered as a runner, Doctor of Physical Therapy and coach. You'll learn the exact ways I get my clients to the castle strong without feeling broken or held together with KT tape as they cross the finish line.
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Race Week Carb Loading for Dopey
In this episode of Running to the Castle you’ll learn how much and when to start carb loading for the Dopey Challenge at Disney World.
Race Day Blister and Chafing Prevention
You’ll learn about specific clothing and socks to wear to avoid chaffing on your legs or blisters on your feet. There are special types of bandages you can use in addition to the special socks to give your feet an extra barrier to prevent blisters.
You’ll also learn what to do if you do if you do get blisters to prevent them from getting worse.
Should You Run Race Week?
For the injury-prone runDisney runner you may want to run the week of your race to get a few final miles in… or you may feel guilty about taking time off.
Listen to this episode to find out which is best: running race week or taking some time off.
Pre-Race Warm Up
The mornings are early and waiting around in the corral is long, to avoid muscle cramping, vice-grip like feeling in your calves warm up properly before your race.
Post-Race Stretching
In this episode of Running to the Castle learn what to do after your race to make it so you don’t feel so sore the next day.
More is More Balance Is Better
If you’ve ever experienced knee pain or other running injury and you’ve thought to yourself “oh I need to strength train more”, “I need to stretch more”, or something like that… more in these cases are just more, it’s not better.
Running runDisney Coast to Coast with Stephanie Vukovich
In this episode of Running to the Castle Stephanie Vukovich joins me to tell us about Coast to Coast and how to earn that coveted medal!
Fundraising to Run runDisney Races with Sarah Zuk
In this episode of Running to the Castle Sarah Zuk shares everything she knows about fundraising to run runDisney races. She shares information she knows as a runner who has been fundraising for years and has worked closely with charities that have bibs for runDisney races.
How to Eat for 4 days and 48.6 miles: How to Fuel for the Dopey Challenge with Stephanie Hnatiuk
In today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.
What Should I Do if I Miss a Long Run?
In this episode of Running to the Castle I’m answering a question a runner emailed me: They missed their long run, what should they do to make it up?
Questions I answer in this episode;
Can you make up that long run later in the week?
Can you tack on the extra miles onto another run?
What do you do about the long run when you’re on vacation?
What is Runner's Knee and How to Get Rid of It
In this episode of Running to the Castle I am discussing Runner’s Knee. Runner’s knee is also known as Patellofemoral pain syndrome, it’s called Runner’s knee because it’s common in runners but it’s not exclusive to runners. And it’s frustrating to runners because many of the symptoms happen NOT when you’re running.
Is Running More Than 3 Hours Bad For You?
In this podcast episode I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours.
Run Slow to Run Fast - What It Means and Why It Works
Run fast to run slow. This is a concept to run most of your training runs slow so you can improve pace overall. Listen to the podcast episode for why this works and how to do it
Can I Jump Back Into Training After 2 Weeks Off?
Listen in to learn what to do so you don’t cause more pain and have to rest for 6 weeks, instead of the 2 you already rested.
How to Incorporate Strength Training and Running
Listen to the episode to learn whether you should strength train before or after you run.
Other topics I talk about include when to start new strength exercises, add more weight or resistance, strength train on long or short run days, and strength train on rest days or not.
Strengthening for Knee Arthritis
In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with knee arthritis. Learn how to back off painful knees, how to load them properly to maximize your workout without flaring up your knee arthritis.
In this episode of Running to the Castle, you’ll learn how to put all the pieces of the Finisher Framework together so you can train smart, avoid injury, and cross your runDisney finish line feeling strong—not broken.