Running to the Castle
A podcast for slow, back-of-the-pack, or 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.
RTTC #213 Race Day Cross the Finish Line With Confidence
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In this episode of Running to the Castle, Dr. Ali walks listeners through exactly how to approach race week so they can cross the finish line feeling calm, prepared, and confident instead of panicked and second-guessing themselves.
She reminds runners that the hay is in the barn: the training is done, and this is not the time for bonus miles, pace tests, or trying to cram in fitness at the last minute.
Instead, she explains how slow, back-of-the-pack runners should focus on the things that matter most in the fi...
RTTC #212 How a Back-of-the-Pack Runner Finished Dopey from the Last Corral Interview with Page Bitner
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In this episode of Running to the Castle Dr. Ali sits down with Page Bittner to walk through her full journey from a gymnast who hated running to a Dopey Challenge finisher, and not just any finish, but one that required adaptability, trust, and grit in brutal race conditions.
Page shares how she went from sprinting and pole vaulting to her first half marathon on a whim, fell in love with runDisney, stepped away for years, and then returned with a renewed purpose, including tackling Dopey 2026.
The conversation dives de...
RTTC #211 What to Do When Your Running Feels Worse Than It Did Months Ago
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In this episode of Running to the Castle, Dr. Ali breaks down one of the most frustrating experiences for runners…when your pace slows down and your stamina feels worse despite months of training.
She explains why this is incredibly common, especially for slow, back-of-the-pack runDisney runners, and why it’s usually not a sign that you’re failing, but a signal that something needs to change.
From ruling out medical issues like iron deficiency, to addressing under-fueling, to the most common culprit of all…training too hard in the wrong...
RTTC #210 No Pain No Gain Really?
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In this episode of Running to the Castle… Dr. Ali breaks down the biggest misconception in running, that “no pain, no gain” is the key to getting faster.
She explains why that mindset is actually keeping so many slow, back-of-the-pack, and injury-prone runners stuck, exhausted, and frustrated.
She clarifies the difference between pushing yourself hard in the right workouts versus feeling wrecked after every run, and introduces a more strategic approach built on purposeful training… where speed workouts are truly hard, long runs are truly easy, and everything has a clear ro...
RTTC #209 Before You Stop Running Because of Pain Listen to This
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In this episode of Running to the Castle, Dr. Ali Marty breaks down one of the most common fears she hears from runners: that a painful week of training means they've injured themselves and need to stop completely.
Drawing from three recent conversations with runners dealing with knee pain, shin splints, and IT band issues, Dr. Ali explains why a single normal week of workouts is almost never the cause of sudden pain, and walks listeners through the real questions to ask.
What did your warm-up and cool-down look like? Wh...RTTC #208 What Should You Eat When Training for runDisney Races?
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In this episode of Running to the Castle, Dr. Ali talks about one of the most common questions runDisney runners ask: what should you eat when training for your races?
She explains why there is no single “healthy” meal plan that works for every runner. Using personal stories about her own possible food sensitivities and allergic type reactions, she shows how the same food can work well for one person and be a terrible choice for someone else.
Dr. Ali breaks down how your nutrition should shift depending on your t...
RTTC #207 How To Stay Consistent Training for runDisney As a Slow Back of the Pack Runner
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In this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack, or injury-prone runDisney runners…and why it has less to do with motivation and more to do with how your training is structured.
She shares how unrealistic mileage jumps, poor pacing, and lack of support at home quietly sabotage your ability to stay consistent…and why most runners blame themselves when it’s really the plan that’s the problem.
Through personal examples and practical strategies, she explains how using smal...
RTTC #206 How to Run A Faster Half Marathon As a Slow runDisney Runner
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In this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually get faster in the half marathon without exhausting themselves or overtraining.
She explains why the build phase, not race training, is where speed is developed, and why most runners stay stuck by running in the “gray zone” without clear pacing strategy.
Dr. Ali emphasizes that speed workouts should become the priority, while long runs stay short and easy to support recovery and consistency.
She walks through how to properl...
RTTC# 205 When Is It OK to Train the Full Race Distance?
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In this episode of Running to the Castle, Dr. Ali explains when it actually makes sense to train the full race distance for a half marathon or marathon… and why most slow, back-of-the-pack runners shouldn’t do it during race training.
She breaks down why her training philosophy focuses on time on your feet rather than full distance, and how going all the way to 13.1 or 26.2 miles during a training cycle can lead to exhaustion or injury for non-elite runners.
Dr. Ali also explains the five phases of a succes...
RTTC #204 From 7-Hour Marathoner to 6:19 at Dopey… A Real runDisney Success Story with Amanda Mueller
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In this episode of Running to the Castle, Dr. Ali talks with returning guest Amanda Mueller about what changed between her previous runDisney races and her most recent Dopey Challenge and Disneyland races… and how trusting her training completely transformed her experience.
Amanda shares how a different training approach helped her feel stronger, faster, and more confident than ever before, even while running through harsh winter conditions and the mental fatigue of months of preparation.
She discusses the impact of consistent run/walk intervals, deload weeks, fueling practice, and lea...
RTTC #203 If You Passed Character Stops But Really Wanted to Stop... This is How You Do It
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In this episode of Running to the Castle, Dr. Ali explains why many runDisney runners end up skipping character stops even when they really want them, and what actually needs to change so you can stop without worrying about getting swept.
She breaks down how beginner runners often make rapid progress early on but eventually plateau around the 13–15 minute per mile pace, which leaves them starting in later corrals with little buffer ahead of the balloon ladies.
Dr. Ali explains that the solution isn’t just trying harder or liftin...
RTTC #202 Why Am I Not Getting Faster?
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In this episode of Running to the Castle, Dr. Ali tackles one of the most frustrating questions in the running community: "Why am I not getting faster?"
She breaks down her comprehensive Finisher Framework, explaining that speed is not just about the runs themselves but is heavily influenced by six major categories, including strength, recovery, and fueling.
Dr. Ali challenges the common habit of using "feelings" or long run average paces to measure progress, noting that these metrics are often misleading. Instead, she introduces her specific pace testing protocol, a...
RTTC #201 I Just Finished Princess Now What?
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In this episode of Running to the Castle Dr. Ali congratulates all the Princess Half Marathon Weekend finishers and dives deep into the crucial "what comes next" phase of the training cycle.
She emphasizes that regardless of whether you finished a 5K or the multi-race challenge, every runner needs a structured two-week rest and recovery period to repair micro-tearing in muscles and ligaments.
Dr. Ali explains how to utilize the "build phase" between major race weekends to focus on strength and speed without the competing priority of high-mileage long ru...
RTTC #200 If You’re Slow and Training for runDisney, This Is for You
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In this episode of Running to the Castle, Dr. Ali celebrates the podcast's 200th episode milestone by dedicating it to the "slow, back-of-the-pack" runners who often feel out of place in a speed-obsessed running culture.
She addresses the "naysayers" and the imposter syndrome many experience... especially when faced with negative comments about their pace or body type... and firmly asserts that everyone who signs up belongs on the course.
Dr. Ali encourages runners to focus on "non-pace victories"... such as improved energy, health milestones, or simply having more fun... ra...
RTTC #199 Calf Tightness in the First 2 Miles of a Run for Slow Runners
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In this episode of Running to the Castle, Dr. Ali tackles a frustration shared by many back-of-the-pack runners: that stubborn calf tightness that seems to haunt the first two miles of every run.
She debunks the myth that more stretching is the answer, explaining that this "tightness" is actually a sensory misinterpretation by the brain when blood vessels aren't yet dilated enough to handle increased athletic blood flow.
By comparing blood vessels to Apple Pencils and fire hoses, Dr. Ali illustrates why a sudden transition from rest to running ca...
RTTC #198 What Training and Mileage Should Look Like Between Races
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In this episode of Running to the Castle, Dr. Ali addresses a common listener question regarding how to manage training and mileage during the "off-season" or the gaps between major race weekends.
She emphasizes the importance of the "build phase" to maintain a base level of fitness... specifically recommending that runners never drop below a 5K distance to avoid starting from zero when a new training block begins.
By focusing on keeping running enjoyable and incorporating strategic rest... recovery... and speed work... Dr. Ali explains how to bridge the ga...
RTTC #197 Should I Still Taper When I Missed 2 Weeks of Running?
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In this episode of Running to the Castle, Dr. Ali addresses a common dilemma for runDisney participants: whether to continue tapering for a race even after missing significant training time due to illness or "life getting lifey".
Using a recent post from a Princess Half Marathon trainee as a case study, Dr. Ali explains that the taper is not a reward for completed miles, but a physiological necessity for recovery.
She breaks down the science behind the 10 to 14-day recovery window required for muscles, tendons, and ligaments to heal fr...
RTTC #196 How to Incorporate Daily Walking into Your Running Routine
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In this episode of Running to the Castle, Dr. Ali addresses a listener's question about how to balance a long-standing daily walking habit... particularly in a hilly neighborhood... with the added physical demands of training for a runDisney race challenge.
She explores the concept of establishing a physical "baseline" and provides guidance on how to recognize the signs of overtraining... such as persistent exhaustion or a lack of motivation... while offering practical solutions like adjusting walk intensity or prioritizing rest days to ensure training supports rather than hinders performance.
Th...
RTTC #195 How to Train for Wine and Dine Half Marathon, 10k or 2 Course Challenge as a Slow Run/Walk Runner
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In this episode of Running to the Castle, Dr. Ali discusses the essential preparation steps for the upcoming Wine and Dine Half Marathon Weekend, emphasizing that even though the races are months away, the work begins now.
She highlights the importance of downloading a structured training plan early to account for personal life events... such as birthdays, vacations, and the start of the school year... which helps runners stay motivated and injury-free.
Dr. Ali, drawing from her physical therapy background, explains how her plans utilize deload weeks to accommodate "l...
RTTC #194 When Should a Slow Runner Run Fast and When Should They Run Slow?
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In this episode of Running to the Castle, Dr. Ali breaks down one of the most confusing questions for slow, back-of-the-pack runners…when should you actually run fast, and when should you slow way down.
She explains why long runs should almost always be easy and slow, even if that feels counterintuitive, and why trying to “prove” your pace on long runs often leads to injury, burnout, or stalled progress.
Dr. Ali walks through how to decide the purpose of each run, why speed workouts need to be hard to actua...
RTTC #193 Fueling for Long, Slow Miles…Why Elite Runner Nutrition Doesn’t Work for You
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In this episode of Running to the Castle, Dr. Ali breaks down why fueling advice made for elite runners and the general population completely misses the mark for slow, back-of-the-pack, or injury-prone runDisney runners tackling long, slow miles.
Using examples from Disneyland Half Marathon Weekend, Dr. Ali explains why carbs…not protein…are the priority before and during long runs, why fasted running and high-protein breakfasts often backfire, and how fueling should be based on time on feet, not miles.
She walks through simple carb math, real-world fueling options like c...
RTTC #192 My Run Training Philosophy Why Anyone Can Do Any Distance
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In this episode of Running to the Castle, Dr. Ali breaks down her run training philosophy and explains why any runner can complete any distance…as long as the timeline and training approach are appropriate.
She walks listeners through what alignment with a coach really means, why sustainable training matters more than doing “more,” and how slow, back-of-the-pack, or injury-averse runners can train without feeling broken.
Dr. Ali introduces the five phases of a successful running journey and the six categories of training and support that must work together for long...
RTTC #191 Why Am I So Nervous for My Race…Even Though the Last One Went Well?
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In this episode of Running to the Castle, Dr. Ali explores a surprisingly common experience for runDisney runners…feeling more nervous before a race when the last one went really well.
Using a client’s comment as inspiration, she breaks down why a great race can actually increase pressure, fear of expectations, and anxiety about “having to repeat” past success.
Dr. Ali explains why every race deserves to be treated as a reset, why comparing back-to-back race performances can steal your joy, and how choosing one goal race per year whil...
RTTC #190 How to Stay Consistent Training for runDisney Races
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In this episode of Running to the Castle, Dr. Ali breaks down why consistency is the real challenge for runDisney runners…and why it feels harder when you sign up for a race eight to nine months before you actually start training.
She explains how trying to do too much too soon leads to burnout, injuries, and the familiar cycle of falling off the plan, then feeling frustrated with yourself.
Dr. Ali walks listeners through a more sustainable approach to consistency by focusing on realistic commitments, small habit-building strategies, and...
RTTC #189 Dopey 2027 Marathon 2027 Start Here
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In this episode of Running to the Castle, Dr. Ali Marty explains why January 2026 is not too early to start thinking about Dopey 2027 or Marathon Weekend 2027, especially for slow, back-of-the-pack, or injury-prone runDisney runners who want to finish strong instead of just surviving.
She recaps the highs and challenges of Marathon Weekend 2026, including heat, course cuts, DNFs, and huge non-pace victories, and reframes race day as the victory lap for months of consistent training.
Dr. Ali walks listeners through what marathon, Goofy, and Dopey training actually require…from realistic time...
RTTC #188 How Slow runDisney Runners Can Have Time for Character Stops
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In this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually have time for character stops without risking a sweep.
She explains why character waits are usually shorter than you think, how to prioritize must-have photos versus expo or park characters, and why rare characters should move to the top of your list.
Dr. Ali dives deep into the real key to more photo stops…not rushing race day, but improving your pace before official race training begins.
She walks...
RTTC #187 Dopey Race Part 6 After the Races
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In this episode of Running to the Castle, Dr. Ali walks you through exactly what to do after you finish the Dopey Challenge so you can recover without losing fitness or falling into the all-or-nothing trap that leads to injury or burnout.
She explains the two biggest mistakes runners make post-race…doing too much too soon or waiting so long they lose all momentum…and outlines a clear, gentle two-to-three-week recovery plan designed specifically for slow, back-of-the-pack, or injury-prone runDisney runners.
Dr. Ali breaks down how to balance rest, walkin...
RTTC #186 Dopey Race Part 5 Warm Up and Stretching
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In this episode of Running to the Castle, Dr. Ali breaks down exactly how to warm up and stretch during the Dopey Challenge so you can protect your body across 4 straight race days and still feel strong by marathon morning.
She explains the difference between dynamic movement, mobility work, and static stretching…and why doing the wrong type at the wrong time can actually make you feel worse.
Dr. Ali walks through how warming up properly helps your body redirect blood flow to working muscles, loosen stiff joints, and pre...
RTTC #185 Dopey Race Part 4 Fueling & Hydrating
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In this episode of Running to the Castle, Dr. Ali breaks down exactly how slow, back-of-the-pack runners should approach fueling and hydration during Dopey and other runDisney races, shifting the focus away from miles and onto time on course.
She explains why runners holding hands with the balloon ladies need a completely different fueling strategy than faster runners, outlines the 60 to 90 grams of carbs per hour guideline in a practical, non-overwhelming way, and walks through when to start fueling, how often to eat, and what kinds of carbs actually work during l...
RTTC #184 Dopey Race Part 3 Carb Load
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In this episode of Running to the Castle, Dr. Ali walks you through exactly how to carb load and fuel for the Dopey Challenge…without fear, perfectionism, or second-guessing yourself.
She explains when to start carb loading based on your longest race, how to calculate your personal carb needs using body weight, and why bloating, heaviness, and eating way more sugar than usual are not only normal…but necessary.
Dr. Ali also breaks down simple vs complex carbs, how to fuel during each race based on time on course (not di...
RTTC #183 Dopey Race Part 2 Packing & Race Week Prep
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In this episode of Running to the Castle, Dr. Ali walks you through Dopey Race Weekend Part Two…packing and race week prep…with a very specific lens for slow, back-of-the-pack, or injury-prone runDisney runners.
Instead of rehashing the obvious basics, she focuses on the often-forgotten recovery tools, fueling essentials, and blister-prevention strategies that actually make the difference when you’re racing 48.6 miles over four days.
Drawing from her experience as a runner, running coach, and physical therapist, Dr. Ali explains why race week is not the time to experime...
RTTC #182 Dopey Race Part 1 Missed Long Run
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In this episode of Running to the Castle, Dr. Ali tackles one of the most stressful Dopey training questions she gets every year…what to do if you miss your peak week long run.
She explains why skipping the 20-miler late in training is not only okay but often the smartest choice for slow, back-of-the-pack, or injury-prone runDisney runners dealing with illness, pain, or life getting in the way.
Dr. Ali walks through the real risks of trying to “make it up,” why being slightly undertrained is far safer than ove...
RTTC #181 If You Feel Like You Need to Run More to Prove You Can Run The Marathon Do This
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In this episode of Running to the Castle, Dr. Ali tackles a belief that keeps so many slow, back of the pack, or injury-prone runDisney runners stuck in fear…the idea that you have to run 26.2 miles in training to prove you can finish a marathon.
Dr. Ali breaks down why late-cycle full marathon training runs actually increase injury risk and decrease your chances of feeling good on race day.
She explains why training for time on your feet instead of total mileage is a smarter, safer strategy for runn...
RTTC #180 Can I Skip a Run if I'm Still Sore?
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In this episode of Running to the Castle, Dr. Ali answers a question nearly every slow, back of the pack, or injury-prone runDisney runner has asked at some point…can you skip a run if you’re still sore?
She breaks down why the answer really does depend, how to tell whether movement will help or hurt, and why soreness after strength training isn’t always a badge of honor.
Dr. Ali explains the difference between normal adjustment soreness and soreness that disrupts training, why timing your strength work matters...
RTTC #179 Can I Break Up a 16 Mile Long Run Into 2 Short Runs to Train for runDisney Marathon or Dopey?
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In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she gets from slow, back of the pack, or injury-prone runDisney runners…can you break up a 16-mile long run when training for a marathon or Dopey?
She explains why the popular “never run more than 3 hours” advice often doesn’t apply to runners who will be on their feet for 6–7 hours on race day, and how blindly following that rule can actually set you up for injury or a DNF.
Dr. Ali walks th...
RTTC #178 How Fast to Walk During Run/Walk Intervals
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In this episode of Running to the Castle Dr. Ali discusses how fast to walk during run/walk intervals.
She gives examples from slow, back of the pack runners training for runDisney races and what running paces and walking paces could be to achieve a 15 minute per mile average training pace.
Dr. Ali discusses the importance of using the same walking pace during a variety of training runs such as the long, easy runs or short, speed workouts like 30-20-10 or Tempo runs.
She advises against...
RTTC #177 Knee Discomfort After Running What Else to Do Besides Ice
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In this episode of Running to the Castle Dr. Ali discusses what one slow runner could do to help their knee pain when ice hasn’t been working.
She reviews a social media post with multiple responses from commenters of what to do to relieve the knee discomfort including knee braces, strength exercises and physical therapy as examples.
Dr. Ali notes the benefits of strength exercises to prevent knee discomfort and support the knee for running, though advises against using strength to treat the knee discomfort directly.
Sh...
RTTC #176 Is It Possible to Get Faster for Dopey 2026 in December 2025
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In this episode of Running to the Castle Dr. Ali answers a listeners question if it’s possible to actually get faster with 5 weeks left before Dopey 2026 race.
Dr. Ali dives into the nuance of yes, it is, and no it’s not, possible to get faster about 1 month before Dopey 2026.
She discusses aspects such as what has training looked like in the past 5 months leading up to this race, with the caveat that if you’ve done zero training it’s not going to be possible to make leaps an...
RTTC #175 Speed Workouts That Actually Work for 13+ Min per Mile runDisney Runners
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In this episode of Running to the Castle, Dr. Ali breaks down 4 speed workouts that actually work for slow, back-of-the-pack, or injury-prone runDisney runners who pace 13 minutes per mile or slower.
She explains how 30-20-10s, Progression runs, Tempos, and Hills help you build speed without burning out... especially if you use run/walk intervals.
Dr. Ali walks through how often to do these workouts, how long you should be hitting Zones 4 and 5, why each workout has a different goal, and why knowing your exact pace matters more th...
RTTC #174 Getting Faster When You’re Slow The runDisney Runner’s Guide
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In this episode of Running to the Castle, Dr. Ali breaks down how slow, back of the pack, or injury-prone runDisney runners can actually get faster... without running more miles or trying to train like elite athletes.
She explains why most marathon and half marathon advice circulating online is written for sub-3 hour runners and absolutely does not apply to someone pacing 14... 15... or 16 minutes per mile.
Dr. Ali shares 3 simple, proven changes that help everyday Disney runners build a bigger buffer from the balloon ladies, stop blowing past character st...
