Running to the Castle
A podcast for injury-prone 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. Dr. Ali and this podcast are lovers of runDisney and are not affiliated with runDisney.
Episodes
In this episode of Running to the Castle, Dr. Ali dives into the often-overlooked side of injuries: what happens after the bone, tendon, or muscle technically heals.
Using real-life examples, from a TV show storyline to her own childhood injury and even ACL and stress fracture cases, she explains the concept of sequelae, the chain reaction of weakness, tightness, and compensations that follow an injury.
You’ll learn w...
In this episode of Running to the Castle, you’ll learn 5 practical strategies to stay consistent with your runDisney training—especially if running isn’t the center of your life.
Dr. Ali shares the top struggles runners report, like motivation, consistency, and long runs, and breaks down how to overcome them.
From having honest conversations with your partner about priorities, to throwing perfection out the window, to...
In this episode of Running to the Castle, you’ll learn about Achilles pain—what it feels like, why it happens, and how to both recover from it and keep it from coming back during your runDisney race training.
Dr. Ali breaks down the common symptoms and underlying causes of Achilles issues, then walks you through a step-by-step rehab plan.
She also shares practical, proven strategies to prevent future injuries so you c...
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.
Dr. Ali recaps the two sides of the framework—the “build” side (training and strength) that develops your fitness, and the “support” side (stretching, rest, recovery, fueling, hydration, and equipment) t...
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-T...
In this episode of Running to the Castle, you'll learn how shoes and equipment fit into the broader Finisher Framework—and why, despite what you’ve heard, they’re not the most important factor in your runDisney training.
Dr. Ali breaks down what actually matters when choosing running shoes (hint: it’s not just arch height or brand), how heel drop affects your calves and Achilles, and why breaking in shoes properl...
In this episode of Running to the Castle, you'll learn the difference between stretching and mobility, why both are essential parts of the recovery process, and how to use them strategically to support consistent training for your runDisney race.
Dr. Ali explains that static stretching helps improve flexibility and reduce soreness, while mobility is better for runners who are very sore, tight, or recovering from ...
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...
In this episode of Running to the Castle, you'll learn how to approach the “Training” pillar of the Finisher Framework—the part that covers your long runs, speed workouts, and cross training in a way that helps you build endurance without burnout or injury.
Dr. Ali breaks down what each type of workout is for, how to schedule your week based on your phase of training, and how to make slow, steady progress that do...
In this episode of Running to the Castle, you'll learn how to incorporate strength training into your runDisney race prep without overdoing it or making your pain worse.
Dr. Ali breaks down the Strength category of her Finisher Framework—the signature process she uses with injury-prone, back-of-the-pack, or “not really a runner” types in Stronger. Faster. Finisher.
You’ll find out who strength training is actuall...
In this episode of Running to the Castle, you'll learn about the Finisher Framework—Dr. Ali's signature method for helping slow, back-of-the-pack, injury-prone, or “not really a runner” type of runners train smarter and finish strong.
This is the exact framework she uses with her 1-on-1 clients and inside Stronger. Faster. Finisher. to help runners cross the finish line without feeling broken—and actually en...
In this episode of Running to the Castle you’ll learn how to decide how to move forward with training for your race if you have hip and groin pain with running.
Dr. Ali received a question from an Instagram follower regarding how to keep training for Wine and Dine half marathon to Dopey race with hip and groin pain.
Dr. Ali walks you through the questions she asks her clients, and recommends you ask yourself, and how to...
In this episode of Running to the Castle, you’ll learn how to train for your runDisney race—whether that’s Dopey, Goofy, Wine & Dine, or another event—without being wrecked after every long run.
Dr. Ali breaks down the biggest mistakes she sees from slow, back-of-the-pack, or injury-prone runners: following aggressive training plans, trying to hit the same paces each week, and pushing through soreness like it’s ju...
In this episode of Running to the Castle, you’ll learn why motivation isn’t something you either have or don’t—it’s something you build.
Dr. Ali unpacks why so many runners lose motivation during Dopey and marathon training, and why that doesn’t mean you’re lazy or undisciplined.
You’ll hear practical, coach-approved tips like using “workout-only” rewards, setting smaller weekly goals, and slowing your pace to make ru...
In this episode of Running to the Castle, you’ll learn how to train for a marathon when your schedule is anything but predictable.
If you’re a nurse, shift worker, or someone juggling long hours and call shifts, this episode breaks down why traditional 7-day training plans often fail—and how to shift to a flexible 14-day framework that actually fits your life.
You’ll learn how to space out your long runs, where cross-...
In this episode of Running to the Castle, you’ll learn why the first and last four weeks of your training plan matter more than most runners realize… especially if you’re slow, back-of-the-pack, or injury-prone.
Dr. Ali breaks down why early overload or recent mileage spikes are often the hidden cause of pain, burnout, or plateaus.
You’ll discover how those first few weeks set the foundation for the entire cycle, and ...
In this episode of Running to the Castle, you’ll learn why so many runDisney runners live in fear of the Balloon Ladies—and how that fear is often rooted in past experiences, not a lack of effort.
Dr. Ali breaks down the truth about finish line anxiety: it’s not about being lazy or underprepared, it’s about training systems that push you too hard, too fast, and leave your body in survival mode.
You’ll hear how common ...
In this episode of Running to the Castle, you’ll learn why strength training isn’t the magic fix for every slow or injury-prone runner—and why blindly adding more strength may be doing more harm than good.
Dr. Ali breaks down the well-meaning but misguided advice often given to runDisney runners in pain, and explains why pain and pace issues usually come from overload, not weakness.
You’ll hear what might actually be ...
In this episode of Running to the Castle, you’ll learn why you can’t diagnose running pain from a Facebook post—and what you should be asking instead.
Dr. Ali breaks down why groin pain (or any pain) after a run is rarely about just that run, and shares the deeper questions she asks her clients to get to the real root of training-related pain.
You’ll also hear an update on her own Chills and Thrills training, and how w...
In this episode of Running to the Castle, you’ll learn how to decide whether to train for the Dopey Challenge on your own or with a coach.
If you’re prepping for Dopey 2026 and feeling the pressure to “get it right,” this episode breaks down who can thrive with DIY training—and who benefits from structure, support, and expert guidance.
I’ll walk you through key questions to ask yourself, the risks of trial-and-error w...
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