Running to the Castle

RTTC #228 Running Is Part of Your Life Not Your Whole Life

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] 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?  Dr. Ali shares her personal philosophy that running should fit into your life, not the other way around, and why embracing that mindset is actually what makes training sustainable.  She covers the structure of her recommended training week, the value of cross-training and rest days, and how slowing down on easy runs can transform running from a chore into something you genuinely look forward to.  Whether you're wondering if you can split a long run, skip a workout, or simply miss Global Running Day guilt-free, this episode gives you permission to make running work for your real life. Episodes mentioned that talk about “The Gray Zone”: * Episode 202 [https://podcasts.apple.com/us/podcast/running-to-the-castle/id1732327008?i=1000753488472], * Episode 203 [https://podcasts.apple.com/us/podcast/running-to-the-castle/id1732327008?i=1000754553886], * Episode 206, [https://podcasts.apple.com/us/podcast/running-to-the-castle/id1732327008?i=1000756178090] * Episode 210 [https://podcasts.apple.com/us/podcast/running-to-the-castle/id1732327008?i=1000758802901] * Episode 211 [https://podcasts.apple.com/us/podcast/running-to-the-castle/id1732327008?i=1000759987838] Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #227 Proof of Time Half Marathon Training Week 3

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] 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.  She explores how to triage your workouts when everything piles up, why the order of your training days matters more than you might think, and how building toward a race pace is a long game that requires patience, paced testing, and a willingness to get honest with yourself mid-treadmill. From a breakthrough 30-20-10 to a strong 4.84-mile long run in Las Vegas heat, Dr. Ali shows what it really looks like to train smart when perfect isn't an option. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #226 Will Running Longer Intervals Make Me Faster?

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] 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.  Using a real question from a Stronger Faster Finisher member preparing for a 10-miler, Dr. Ali walks through the math behind run/walk pacing and reveals four distinct levers every runner can pull to improve their overall pace.  The episode challenges runners to think beyond just their run interval and consider the surprising power of walking faster. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #225 Proof of Time Half Marathon Training Week 2

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] 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.  From navigating a low blood pressure episode that threw off her early week, to a brutal hill workout that ended with her on the kitchen floor eating spoonfuls of maple syrup, to a Friday long run that finally clicked, she shares the full picture of what training actually looks like.  She also dives into the science behind one rep max testing, the osmolality of Coke as pre-run fuel, and why building time on your feet matters more than hitting exact mileage. Links mentioned: Fuel Run Recover Podcast about Coke [https://podcasts.apple.com/us/podcast/the-fuel-run-recover-podcast/id1660811056?i=1000733852847] Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

RTTC #224 Cross Training What It Is and Why Every Slow Runner Needs It

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] 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.  She makes the case that true cross training is any cardiovascular activity that challenges your heart and lungs the same way a run would, from stationary bikes and ellipticals to paced walking.  She also digs into how to use cross training to train to replace overloaded run days, and stop letting your breathing be the thing that slows you down on race day.  If you've ever felt like your legs were ready but your lungs weren't, this episode is your answer. Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?  Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. [https://dralipt.com/strong-fast-runner-pod] Program today and be the first to know when doors open! Free Resources * Follow me on Instagram @rundisneydpt [https://instagram.com/rundisneydpt] * Join the Facebook Community [https://www.facebook.com/groups/trainforrundisneyrace] to get training support * Check out FREE training plans [https://dralipt.com/rundisney-race-training] for injury-prone runDisney runners on my website.  * Book a Free 30 minute Call [https://calendar.app.google/zPti7T9rNLMiuNAN7] with me if you're wondering how you should train and if working together makes sense. Hi, I'm Dr. Ali I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.