Running to the Castle

Dr. Ali Marty
  • 4.8 (23)
  • 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. 2D AGO

    RTTC #210 No Pain No Gain Really?

    Send us Fan Mail In this episode of Running to the Castle… Dr. Ali breaks down the biggest misconception in running, that “no pain, no gain” is the key to getting faster.  She explains why that mindset is actually keeping so many slow, back-of-the-pack, and injury-prone runners stuck, exhausted, and frustrated.  She clarifies the difference between pushing yourself hard in the right workouts versus feeling wrecked after every run, and introduces a more strategic approach built on purposeful training… where speed workouts are truly hard, long runs are truly easy, and everything has a clear role in helping you get faster without breaking down.  By separating paces, avoiding the “gray zone,” and using pace testing to define your limits, runners can finally see real progress, often getting significantly faster in just a few weeks… while still having the energy to enjoy their runDisney race experience. 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.

    34 min

  2. 4D AGO

    RTTC #209 Before You Stop Running Because of Pain Listen to This

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali Marty breaks down one of the most common fears she hears from runners: that a painful week of training means they've injured themselves and need to stop completely.  Drawing from three recent conversations with runners dealing with knee pain, shin splints, and IT band issues, Dr. Ali explains why a single normal week of workouts is almost never the cause of sudden pain, and walks listeners through the real questions to ask. What did your warm-up and cool-down look like? What else changed in your life this week? Are you actually doing your post-workout recovery?She shares how factors like moving to a home with stairs, wearing high heels to a wedding, or skipping foam rolling after speed workouts can quietly accumulate into pain that feels like an injury but isn't.  Dr. Ali also busts the popular belief that strength exercises heal pain, using her physical therapy background to explain the 10 to 14 day natural healing window and why "Sally's" knee getting better after starting squats was a coincidence of timing, not cause and effect.  The episode closes with a powerful reframe... pain is your body saying "not this, not right now"... not "stop forever." 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

  3. MAR 26

    RTTC #208 What Should You Eat When Training for runDisney Races?

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali talks about one of the most common questions runDisney runners ask: what should you eat when training for your races?  She explains why there is no single “healthy” meal plan that works for every runner. Using personal stories about her own possible food sensitivities and allergic type reactions, she shows how the same food can work well for one person and be a terrible choice for someone else.  Dr. Ali breaks down how your nutrition should shift depending on your training phase... whether you are building strength, focusing on speed, recovering, carb loading for race week, or fueling long runs.  The big takeaway is that your nutrition should match both your goals and the foods your body actually tolerates... not just what the internet says is “healthy.” 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

  4. MAR 24

    RTTC #207 How To Stay Consistent Training for runDisney As a Slow Back of the Pack Runner

    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, or injury-prone runDisney runners…and why it has less to do with motivation and more to do with how your training is structured.  She shares how unrealistic mileage jumps, poor pacing, and lack of support at home quietly sabotage your ability to stay consistent…and why most runners blame themselves when it’s really the plan that’s the problem.  Through personal examples and practical strategies, she explains how using smaller, nearly unnoticeable mileage increases, planning for life disruptions, and having honest conversations with your family can help you train in a way that feels sustainable…so you can keep showing up without dread, feeling exhausted, or 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 @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.

    36 min

  5. MAR 19

    RTTC #206 How to Run A Faster Half Marathon As a Slow runDisney Runner

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down how slow, back-of-the-pack runDisney runners can actually get faster in the half marathon without exhausting themselves or overtraining.  She explains why the build phase, not race training, is where speed is developed, and why most runners stay stuck by running in the “gray zone” without clear pacing strategy.  Dr. Ali emphasizes that speed workouts should become the priority, while long runs stay short and easy to support recovery and consistency.  She walks through how to properly test and define your easy, moderate, and hard paces so every run has a purpose, helping you push beyond your current limits in a strategic way.  Instead of guessing or comparing yourself to faster runners online, she shows how using your own data leads to consistent progress… with many runners improving by up to a minute per mile in just six weeks. 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

  6. MAR 17

    RTTC# 205 When Is It OK to Train the Full Race Distance?

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali explains when it actually makes sense to train the full race distance for a half marathon or marathon… and why most slow, back-of-the-pack runners shouldn’t do it during race training.  She breaks down why her training philosophy focuses on time on your feet rather than full distance, and how going all the way to 13.1 or 26.2 miles during a training cycle can lead to exhaustion or injury for non-elite runners.  Dr. Ali also explains the five phases of a successful training cycle and reveals the one phase where running the full race distance can be useful if you need the confidence or mental reassurance that you can finish.  By understanding when to push your distance and when to protect your body, runners can train smarter, stay healthier, and arrive at race day ready to finish strong instead of feeling broken.  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. MAR 12

    RTTC #204 From 7-Hour Marathoner to 6:19 at Dopey… A Real runDisney Success Story with Amanda Mueller

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali talks with returning guest Amanda Mueller about what changed between her previous runDisney races and her most recent Dopey Challenge and Disneyland races… and how trusting her training completely transformed her experience. Amanda shares how a different training approach helped her feel stronger, faster, and more confident than ever before, even while running through harsh winter conditions and the mental fatigue of months of preparation.  She discusses the impact of consistent run/walk intervals, deload weeks, fueling practice, and learning to trust the process instead of chasing longer miles or harder workouts.  Amanda also reflects on the mental side of marathon weekend… pushing through doubt late in the race, staying focused during difficult moments, and discovering she could still run strong deep into the marathon.  Her story highlights how the right training structure can help slower or back-of-the-pack runDisney runners feel more confident, finish stronger, and actually enjoy the race experience. 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 20m

  8. MAR 10

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

    Send us Fan Mail 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 @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.

    36 min
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4.8
out of 5
23 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
    210
  • Rating
    Clean
  • Copyright
    © 2026 Running to the Castle
  • Show Website
    Running to the Castle

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