Running to the Castle

Dr. Ali Marty
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  • Running
  • Updated weekly

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. 2 days ago

    RTTC #253 Do You Need to Run More Than 3 Days to Train for a Marathon?

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali tackles a debate that keeps resurfacing on social media... whether 3 days of running a week is actually enough to train for a marathon.  She breaks down why she builds her training plans from research and science rather than chasing every other coach's opinion, and why time on your feet matters more than mileage for runners at 13 to 16+ minute paces.  Dr. Ali makes the case for consistency and injury prevention over pushing to four, five, or six running days, and explains how cross-training fills the gap in cardiovascular fitness without the burnout risk. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

  2. 4 days ago

    RTTC #252 Proof of Time Half Marathon Training Week 19

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through hitting peak week of her Proof of Time 10K training... and what happened when her body had other plans.  She breaks down the 5 phases of a successful running journey (build, train, taper, race, and recovery) and explains why "the hay is in the barn" once peak week is done.  She also talks about how she handled an unexpected setback in the final days before taper, and why she made the call to adjust rather than push through.  It's an honest look at trusting the work you've already put in, even when the last stretch doesn't go exactly as planned. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

  3. 8 Sept

    RTTC #251 Proof of Time Half Marathon Training Weeks 17 and 18

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali combines two weeks of Proof of Time Half Marathon training into one honest, "it just didn't happen" kind of episode.  Week 17 got wiped out by travel... a trip to Massachusetts to visit family and meet her new niece, a flight delay, a Wi-Fi outage, and a pile of laundry that pushed her only workout, a long run, two days late.  Week 18 started rocky too, but the week turned around fast: a speed workout testing new run-walk intervals that beat her 10K race pace goal even with a slower running split, and a long run using yet another interval combo to protect her legs before race day.  The takeaway she wants every runner to hear... after a rough stretch, your pace doesn't crumble, but your legs might be sore, so treat that first week back like a recovery priority, not an afterthought. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

  4. 3 Sept

    RTTC #250 Why Am I Still Not Getting Faster?

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down the five warning signs that tell her a runDisney runner's speed workouts simply aren't built for them...even after months or years of consistent training.  This episode is specifically for the 13-16+ minute per mile, run/walk crowd who keep hitting a wall: speed workouts written in distance instead of time, workouts that call for race paces you haven't actually established yet, strides tacked onto the end of an already-exhausting long run, hard intervals that are too long for your run/walk rhythm, and that flattened-out, exhausted feeling that follows every single workout.  Dr. Ali explains why each of these misses the mark for run/walk runners, walks through her four go-to workout types...30-20-10s, progression runs, hill sprints, and tempo runs...built around your actual run/walk intervals and paces, and shares how her Back-of-the-Pack Runner Speed Program, with its waitlist open now is designed to help you get faster before your next runDisney race, whether that's Wine & Dine, Marathon Weekend, Princess, or Springtime Surprise. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

  5. 1 Sept

    RTTC #249 Proof of Time Half Marathon Training Weeks 14 15 16

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali catches up on three weeks of Proof of Time half marathon training that didn't go according to plan: a low blood pressure week that forced a full stop, a "just get movement in" recovery week complete with Garmin mishaps and a very unimpressed Levi, and a comeback week featuring a whimsical treadmill run and a tempo run along Boston's Charles River.  She talks through how she made real-time decisions about safety, rest, and recovery without trying to cram in makeup workouts, and shares where her pacing and Garmin's race predictions have her landing with just over a month to go before race day. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

  6. 27 Aug

    RTTC #248 Overcome the Dragon The runDisney Ramps

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali digs into why hill training is one of the most underrated ways to get faster for runDisney races...and how to actually "overcome the dragon," the nickname one of her Stronger Faster Finisher runners gave to the toughest incline on course.  She breaks down the exact 45-minute hill workout she prescribes, including incline targets, sprint pacing, and why two minutes of recovery matters more than runners think.  Dr. Ali also shares her own race-day strategy for handling on-ramps and inclines, and makes the case that training hills isn't about forcing yourself to sprint them...it's about earning the freedom to choose. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

  7. 18 Aug

    RTC #247 How to Master the Progression Run to Build Your runDisney Pacing Buffer

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down the progression run... one of her four go-to speed workouts for runDisney runners using run/walk intervals.  She explains why this pyramid-style workout (starting steady, building to a peak pace, then coming back down) trains your body to hold faster paces for longer, no track distances required.  Dr. Ali also shows how the same pacing pattern maps onto race day itself... starting easy, building speed, and giving yourself a buffer to make up time after a character line wait.  She closes with the mantra that makes the whole thing doable: focus on the 30 seconds in front of you, not the whole 13.1 miles. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

  8. 13 Aug

    RTTC #246 Stop Guessing Your Paces How to Find Your Real Training Limits

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down why so many back-of-the-pack runners get stuck in what she calls the "gray zone"... running just hard enough to feel exhausted but never fast enough to actually get faster.  She walks through her full pace testing protocol for finding your true easy, moderate, and hard paces, plus the conditions that make your results repeatable from test to test.  You'll learn why average pace is misleading, how often to retest, and what realistic progress looks like over six to eight weeks. 6 week Speed Program Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration. 7 month Stronger. Faster. Finisher. Program 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. 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. ...

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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
    253
  • Rating
    Clean
  • Copyright
    © 2026 Running to the Castle
  • Show Website
    Running to the Castle

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