Running to the Castle

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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) that keeps you healthy and consistent—and explains why finding the right balance for you is key. 

She walks you through the step-b...

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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...

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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 properly can prevent major pain down the line. 

You’ll also learn what to look for in foam rollers, mas...

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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 injury. 

She shares why overstretching can make pain worse, especially for those with tendon issues like Achilles tendonitis, and gives practical advice on how lo...

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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...

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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 doesn’t wreck your body. 

You’ll hear exactly how to structure your week with just 5 worko...

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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 actually for (and when it might not be helpful), how to adapt it depending on whether you’re in the build, training, taper, race, or recovery...

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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 enjoy the Disney parks afterward. 

You’ll get a high-level overview of the six core categories that must stay in balance to prevent burnout, avoid injury, and...

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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 start relieving the pain so you can keep running.

...

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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 just “part of the process.” 

Instead, you’ll hear five strategies she teaches her clients to stay consistent and pain-free—like slowing down, a...

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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 runs more enjoyable. 

Plus, Ali shares a powerful mindset shift: if your training feels terrible every week, motivation...

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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-training fits in, and how to stop cramming runs into your only free days. 

Becaus...

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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 why the last few weeks reveal if your body’s keeping up or falling apart. 

If you’ve b...

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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 mistakes—like blindly following one-size-fits-all plans, overloading strength training, and confusing...

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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 causing your symptoms, what to do instead of piling on more squats and deadlifts, and how a smar...

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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 week by week she’s adjusting based on life, stres...

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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 when you’re short on time, and how Stronger. Faster. Finisher. is designed specifically for runners who...

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In this episode of Running to the Castle, you’ll learn the top 3 mistakes slower runners make that quietly sabotage their progress—even when they’re doing everything “right.” 

If you’ve ever thought, “I must be out of shape, so I need to do more,” this episode will shift that belief. 

We’ll talk about why too many miles, too much strength work, and pushing the pace too often are actually holding you back. You’ll hear real stories (including one about my 89-year-old father-in-law) and leave with a smarter way to struc...

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In this episode of Running to the Castle, you’ll learn why pain isn’t just a normal part of marathon training—especially if your long runs leave you limping for days. I walk you through why so many slower, back-of-the-pack runners end up sore, taped up, and relying on Advil just to survive weekend miles, even when they’re following the plan. Spoiler: it’s not because they’re weak—it’s because those plans were never built for them.

We’ll talk about how most free or traditional training plans were written...

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In this episode of Running to the Castle, you’ll learn why missing runs doesn’t mean you’ve failed — it means you’re human. 

I share how I got a late start on my runDisney racetraining and what my last three weeks of workouts really looked like. 

You’ll hear how I gave myself permission to pivot, reframed what “progress” looks like, and got back on track without the all-or-nothing mindset. 

If you’ve been beating yourself up for skipping a run or falling behind, this episode will help you...

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In this episode of Running to the Castle you’ll learn how to finish Dopey and enjoy training!

Ever feel like you’re just trying to survive your training plan — counting down the days, hoping you can “hang on” until race day?

You’re not alone — but you’re stuck in what I call the survival trap.

If you’re training for Dopey, Goofy, or your first marathon, and you’re already feeling worn down, tired, or hurting, this episode is for you.

I’m breaking do...

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In this episode of Running to the Castle you’ll learn why slower runners need smarter plans, not harder plans, why running 26 miles before race day won’t guarantee you’re ready, and what you actually need to train for instead.

Have you ever followed a marathon training plan and felt more exhausted, sore, and discouraged the closer you got to race day?

You’re not alone — and it’s not your fault.

Most traditional marathon plans weren’t written for slower runners. They don’t account for longer time...

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In this episode of Running to the Castle you’ll learn what you actually need to know if you’re starting in a later corral, what challenges to plan for, and how to train for weaving, fatigue, and pacing when you’re not running straight from the start line.

If you’re starting in a back corral at a runDisney race, no one really warns you what that means for your race-day experience.

From standing around in the dark for over an hour before the start… to weaving around walkers an...

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In this episode of Running to the Castle, we’re talking about the invisible mistakes that sabotage your training—even when you’re doing everything “right.” 

You followed the plan, ran your long runs, added strength, stretched, and fueled… but still ended up in pain or barely finishing. 

The problem isn’t your effort—it’s that most plans weren’t built for slower, injury-prone runners. I’ll share the top 3 mistakes that lead to breakdown, stories from real runners, and how doing less (the right way) can actually help you fi...

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In this episode of Running to the Castle, you'll learn why slower runners don’t need to train harder — they need to train smarter. If you've ever felt the pressure to “make up” for your pace with extra miles, strength sessions, or by pushing through pain, this one’s for you.

I’ll walk you through a powerful belief shift about overtraining, pacing, and recovery, and share the story of Emily — a dedicated runner who thought she needed to do more to be ready for her marathon, until she discovered how...

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In this episode of Running to the Castle you’ll learn that if you get swept during the Dopey Challenge at Disney you don’t get the Dopey Challenge medal, and what to do to make sure you do finish the race so you can get all 6 medals.

In the Dopey Challenge race you’ll participate in a 5k, 10k, half marathon and full marathon with the opportunity to get rewarded with 6 medals. If you don’t finish all 4 races you won’t receive the Dopey medal.

Listen to learn the...

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In this episode of Running to the Castle you’ll learn why you always get pain around mile 8 when you’re running. 

Ever felt amazing at the start of your long run — only to hit mile 8 and suddenly crash?
 Heavy legs, aching joints, and the urge to stop and stretch mid-run aren’t signs of weakness. They’re signs that your body isn’t adapting fast enough to the stress you’re stacking.

Today, we’re talking about what’s really happening when you break down at 8 miles — and how you can fix it...

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In this episode of Running to the Castle you'll learn about the myth of running more automatically making you stronger.

Feel wrecked after your long runs — no matter how many miles you stack?
Today, we're busting the myth that "running more" automatically makes you stronger.
Learn why your body isn't broken — but your training might be — and discover one simple change you can make starting this week to recover smarter and run stronger.

Plus, the waitlist for Stronger. Faster. Finisher.™ is now open — get all the details inside!

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In this episode of Running to the Castle you’ll learn how to keep your body healthy if you’re a hypermobile runner.

I was asked by a member in my Free Facebook Community on what are ways hypermobility can affect running and make one prone to injury? This question included are there things someone can do to provide additional support or care to affected joints like knees, and are there strength exercises to avoid with hypermobility in their joints?

I answer these questions and give recommendations on ways to s...

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In this episode of Running to the Castle you’ll learn how to get a faster proof of time as a slow runner or injury-prone runner. For Disney races you can submit proof of time for half marathon, challenges, and Marathon races if you are anticipating you will finish those races in a faster time than 2 hours 29 minutes for a half marathon and faster than 5 hours for the Marathon.

I recommend injury-prone runners run the shortest eligible distance for the runDisney race, and the number rule to actually build speed is to...

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In this episode of Running to the Castle you’ll learn how to be fast enough for photo stops at runDisney races like the Disney Marathon. 

On average runners typically wait 5 minutes or less for character stops during the race and one runner waited for about 30 character stops during the Marathon. 

Strategize how many characters you want to stop for, how long you’re willing to wait, which characters are a must stop at, and know your pacing. 

When you know your pacing you know how your body re...

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In this episode of Running to the Castle you’ll learn how to make your easy pace easier so running doesn’t feel so hard. Some options runners use are conversational pace and heart rate training. Conversational pace may be a good gauge, but not everyone runs with another person.

Heart rate training means you follow your heart rate zones for your run, often Zone 2 for easy runs. In this episode I discuss why I don’t follow heart rate training.

So how do you do this? Test your easy p...

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In this episode of Running to the Castle you’ll learn what’s keeping you from getting faster.

If you feel like you’re a slow runner and no matter how much you run and no matter how much you push your limits in every workout you feel like you keep getting slower and slower, this is the episode for you.

You’ll learn the #1 mistake that makes slow runners even slower, when they’re actually trying to get faster. Are you making this mistake?

Learn...