Running to the Castle

Dr. Ali Marty
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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.

  1. 1D AGO

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

    Send us Fan Mail 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    28 min

  2. 3D AGO

    RTTC #221 How Many Races Should You Sign Up For?

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down how many races slow, back-of-the-pack, or injury-prone runners should realistically sign up for each year without ending up burnt out, injured, or hating training.  She shares her own strategy of training for a 10K proof of time months in advance instead of rushing into races unprepared, and explains why shorter races can actually help runners earn better placements for runDisney events.  Dr. Ali also dives into the physical reality of marathon recovery, why constantly signing up for races can backfire, and how social media can create unrealistic expectations about racing frequency.  She encourages runners to choose races strategically, focus on enjoying training, and remember that consistency and staying healthy matter. 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    26 min

  3. MAY 7

    RTTC #220 Should Slow Runners Wear a Weighted Vest?

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali answers a Stronger.Faster.Finisher. listener question… should slow runners wear a weighted vest?  She explains why weighted vests might make sense for firefighters, military personnel, police officers, paramedics, or anyone who needs to train with heavy tactical gear, but why they usually are not the best choice for slow, back-of-the-pack, or injury-prone runDisney runners.  Instead of making every workout harder, Dr. Ali encourages runners to ask what the purpose of the workout is: endurance, speed, cross-training, or strength? And keep that purpose clear.  She also explains how adding weight can make you fatigue faster, cause your form to break down sooner, and potentially increase stress on your knees, ankles, hips, and back… especially if you already believe weight or impact is contributing to your pain. 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    20 min

  4. MAY 5

    RTTC #219 How to Do Intervals in a Crowded Race Environment

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali answers a listener question about how to manage run/walk intervals in crowded runDisney race environments, especially when dodging other runners makes the experience frustrating instead of fun.  She explains how your interval choice impacts your strategy, and offers practical solutions like syncing with a pace group or nearby runners using similar intervals, temporarily walking through congested areas, and taking advantage of open stretches to run.  Dr. Ali also introduces the idea of using speed workout strategies like 30-20-10 intervals or progression runs to safely “break away” from the crowd and create space, emphasizing that sometimes the smartest move is to adapt rather than force your plan in tight conditions.  The episode reinforces that crowded races require flexibility, awareness, and practice, not perfection. Episodes Referenced: Episode 214 with Christina 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    17 min

  5. APR 30

    RTTC #218 How to Stay Consistent With RunDisney Training Without Hating Every Run

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack runDisney runners… and why it has less to do with willpower and more to do with whether you actually enjoy your workouts.  She shares how consistency even counts during rest and recovery phases, and explains how small factors like missing your caffeine or under-fueling with carbs can make a session feel completely impossible.  Through personal examples and stories from her clients, she shows how forcing yourself into workouts you dread, whether it's hills or specific speed sessions, quietly sabotages your ability to keep showing up.  Instead, she encourages you to trust your gut reaction to your training plan and choose movement that feels sustainable and fun, because when your training aligns with what you actually like… staying consistent becomes a natural result, not something you have to force. 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    32 min

  6. APR 28

    RTTC #217 The Non-Negotiable Everyone Should Add To Their Run

    Send us Fan Mail In this episode of Running to the Castle Dr. Ali shares the one non-negotiable every runner needs to add to their routine, and it’s not another workout, speed session, or long run.  It’s recovery. She explains why recovery should be treated as part of your run—not something optional—and how skipping it is one of the biggest reasons slow, back-of-the-pack, or injury-prone runDisney runners end up sore, stuck, or sidelined.  Using a relatable coffee maker analogy, she breaks down how to make recovery automatic and walks through her simple but powerful 3-part system: stretching, massage, and temperature-based techniques.  The episode reinforces a key belief shift…you don’t need to do more to get better, you need to recover better so your body can actually handle the training you’re already doing. 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    29 min

  7. APR 23

    RTTC #216 How Fueling More Helped a Back-of-the-Pack Runner Finish Dopey an Interview with Kai

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali sits down with Kai to share his powerful journey from walking for weight loss to completing the Dopey Challenge after years of setbacks, surgeries, and time away from running.  Despite dealing with multiple surgeries, shin splints, and barely being able to run 20 seconds at a time just months before race day, Kai committed to a different approach: slowing down, focusing on time on feet, dialing in fueling, and using a run/walk strategy.  Together, they unpack how shifting from “just run more” to intentional training, including proper fueling (even if that meant Cherry Coke), structured workouts, and grace with missed sessions… helped him not only finish Dopey but actually enjoy Disney afterward.  This episode highlights resilience, patience, and the reminder that your time will come… and when it does, you’ll be ready to cross that finish line strong. 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    1h 4m

  8. APR 21

    RTTC #215 Springtime Surprise Recap

    Send us Fan Mail In this episode of Running to the Castle Dr. Ali recaps her Springtime Surprise weekend experience from start to finish, sharing everything from travel chaos and expo surprises to race strategies and emotional finish line moments.  She walks through how she approached each race in the challenge: choosing to walk the 5K, experiment with pacing and character stops during the 10K, and ultimately support a client through the 10-miler to ensure they finished ahead of the balloon ladies.  Along the way, she reflects on meeting listeners and clients in person, the powerful impact of their stories, and what it means to help runners accomplish distances they never thought possible.  She also dives into lessons learned like managing energy across race weekend, not trying anything new on race day, and giving yourself permission to rest and recover properly afterward. The episode wraps with her plans for the next training cycle, including focusing on a 10K proof of time and incorporating strength work in a way that supports, not overwhelms, her running. 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 or injury-prone 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. Program today and be the first to know when doors open! Free Resources Follow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. Book a Free 30 minute Call 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.

    49 min
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About

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.

Information

  • Creator
    Dr. Ali Marty
  • Years Active
    2024 - 2026
  • Episodes
    222
  • Rating
    Clean
  • Copyright
    © 2026 Running to the Castle
  • Show Website
    Running to the Castle

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