RTTC# 222 How Should I Carry Water for runDisney Races and Training?

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.

RTTC #223 Proof of Time Half Marathon Training Week 1

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] In this episode of Running to the Castle, Dr. Ali kicks off her real-time proof of time training experiment as she prepares for a September 10K to earn a faster runDisney corral placement. She shares why she chose a longer training runway instead of rushing into a summer race, how she structured her weekly schedule around speed workouts, cross training, and long runs, and what she learned during her very first week of pace testing and 30-20-10 intervals.  Dr. Ali also gets honest about the realities of learning to strength train for speed, adjusting her run/walk strategy, and how a low blood pressure day on Mother's Day is a reminder that progress isn't linear  and consistency always matters more than perfection. 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# 222 How Should I Carry Water for runDisney Races and Training?

Send us Fan Mail [https://www.buzzsprout.com/2318942/fan_mail/new] In this episode of Running to the Castle, Dr. Ali answers a listener question about the best way to carry water during runDisney training and races… and whether hydration vests are basically the same thing as weighted vests.  She breaks down the pros and cons of handheld bottles versus hydration vests, explains why hydration needs are different from adding extra weight for training, and shares why she personally prefers a handheld bottle because of sensory overload and claustrophobia.  Dr. Ali also dives into one of the biggest mistakes slow, back-of-the-pack, or injury-prone runners make… waiting until long runs to test hydration gear instead of gradually building tolerance from the beginning.  Along the way, she shares practical hydration strategies, discusses how heat and environment affect training decisions, and explains why thoughtful planning matters so much for Dopey and marathon training. 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.