Running to the Castle

Dr. Ali Marty
  • 4.8 (20)
  • 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. 8H AGO

    RTTC #203 If You Passed Character Stops But Really Wanted to Stop... This is How You Do It

    Send a text 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 lifting heavier weights, it’s structuring your training so your workouts actually make you faster.  She walks through common mistakes like running long runs too fast, living in the “gray zone” where every run feels hard but nothing improves, and not doing speed workouts that work for run/walk runners.  Dr. Ali then introduces 4 simple speed workout formats designed specifically for runDisney runners: 30-20-10 intervals, progression runs, tempo run/walk intervals, and hill repeats, while emphasizing that slowing down long runs allows you to recover enough to push your limits during these workouts.  When you train this way, you build real speed and fitness, which creates a bigger buffer on race day so you can stop for characters, take photos, and still finish 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 @rundisneydpt Join the Facebook Community to get training support Check 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. ...

    36 min

  2. 5D AGO

    RTTC #202 Why Am I Not Getting Faster?

    Send a text 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 structured method to find your true easy, moderate, and hard limits, and explains why running in the "gray zone" might be stalling your progress.  By focusing on running with purpose and changing only one variable at a time, Dr. Ali provides a roadmap for slow, back-of-the-pack runners to see real, measurable improvements in their pace. 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 @rundisneydpt Join the Facebook Community to get training support Check 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. ...

    35 min

  3. MAR 3

    RTTC #201 I Just Finished Princess Now What?

    Send a text 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 runs.  By strategically increasing strength training and speed workouts now, back-of-the-pack runners can potentially shave 60 to 90 seconds per mile off their pace before the next training cycle begins in June. 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 @rundisneydpt Join the Facebook Community to get training support Check 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. ...

    23 min

  4. FEB 26

    RTTC #200 If You’re Slow and Training for runDisney, This Is for You

    Send a text 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... rather than comparing themselves to the highlight reels of social media influencers.  By redefining what it means to be a "real runner," she highlights that forward is a pace and that finishing a marathon in eight hours is just as valid and impressive as finishing in three. 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 @rundisneydpt Join the Facebook Community to get training support Check 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. ...

    21 min

  5. FEB 24

    RTTC #199 Calf Tightness in the First 2 Miles of a Run for Slow Runners

    Send a text 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 causes a "bottleneck" sensation in the lower legs.  The episode concludes with a call to action for a dedicated 10 to 20 minute brisk walking warm-up to signal the body to shift from "rest and digest" to "fight or flight," ensuring your legs are ready for the miles ahead. 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 @rundisneydpt Join the Facebook Community to get training support Check 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

  6. FEB 19

    RTTC #198 What Training and Mileage Should Look Like Between Races

    Send a text 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 gap between events like the Marathon and Wine & Dine without burning out or risking injury. 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 @rundisneydpt Join the Facebook Community to get training support Check 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. ...

    25 min

  7. FEB 17

    RTTC #197 Should I Still Taper When I Missed 2 Weeks of Running?

    Send a text 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 from the micro-tearing caused by training intensity.  Dr. Ali emphasizes that "the hay is in the barn" and attempting to "cram" missed long runs within two weeks of race day is often a detriment rather than a benefit.  Listeners are encouraged to trust the taper process to ensure they reach the start line feeling fresh, confident, and mobile rather than over-trained and exhausted. 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 @rundisneydpt Join the Facebook Community to get training support Check 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. ...

    14 min

  8. FEB 12

    RTTC #196 How to Incorporate Daily Walking into Your Running Routine

    Send a text 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.  Throughout the discussion, Dr. Ali emphasizes that while daily movement is beneficial, runners must remain flexible and willing to adjust their routines based on their body's recovery needs and specific race goals. 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 @rundisneydpt Join the Facebook Community to get training support Check 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. ...

    15 min
See All (203)

4.8
out of 5
20 Ratings

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
    203
  • Rating
    Explicit
  • Copyright
    © 2026 Running to the Castle
  • Show Website
    Running to the Castle

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