Running to the Castle

Dr. Ali Marty
  • 4.7 (26)
  • 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. 3d ago

    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. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

  2. 5d ago

    RTTC #245 Proof of Time Half Marathon Training Week 13

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali recaps a rare 100%-completion week of Proof of Time half marathon training, hitting every cardio and strength workout on the plan.  She breaks down a tough 10K race pace tempo run, an early-morning cross-training walk with Levi, and a strength day where she pushed to a full 45-minute session.  The heart of the episode is her run-only experiment: testing what happens when she runs straight through instead of using run-walk intervals, and why she's collecting data across multiple runs before drawing any conclusions.  She also shares a genuinely surprising long run comparison to last year, plus a hydration hack for beating the Las Vegas heat. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

  3. Aug 6

    RTTC #244 6 Signs You're on Your Way Out of Corral G As a Slow runDisney Runner

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down six signs that show a slow, back-of-the-pack runDisney runner is making real progress toward leaving Corral G behind.  She explains why structured speed workouts, dialed-in easy run pacing, and knowing your long run time down to the minute matter more than corral placement alone, and introduces the "gray zone" concept that keeps so many runners stuck at the same pace.  Dr. Ali is candid that a great race is absolutely possible from Corral G, while also validating the very real desire many runners have to move up.  The episode sets the stage for a multi-week series and an upcoming workshop focused on building the structure needed to get faster. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

  4. Aug 4

    RTTC #243 Proof of Time Half Marathon Training Week 12

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali shares Week 12 of her Proof of Time half marathon training journey, digging into what it really takes to hit and hold race pace when your body (and the Las Vegas summer heat) is fighting back.  She explores the experiment of adjusting run/walk intervals versus running straight through, and why testing her own training methods matters before recommending them to clients.  She also gets honest about missing a long run for reasons that matter more than any training plan, and how deload weeks and a flexible mindset keep one skipped workout from derailing your progress.  It's a real look at balancing hard training with real life: perfectionism not included. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

  5. Jul 30

    RTTC #242 How to Run Faster in the Summer Heat

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down why your paces feel so much harder — and slower — when the temperatures climb, using heart rate zones to show exactly what's happening inside your body.  She walks through a simple self-experiment comparing your warm-up heart rate on a comfortable day versus a scorching one, and explains why your heart can't tell the difference between beating fast from sprinting and beating fast from heat stress.  Dr. Ali shares practical strategies for adjusting speed workouts, long runs, and recovery breaks to protect your training through the hottest months.  She wraps up with a hopeful reminder: all that hard summer effort sets you up to run faster once cooler race season arrives. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

  6. Jul 28

    RTTC #241 Proof of Time Half Marathon Training Week 11

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through week 11 of her Proof of Time training block, including how she's adapting her workouts to brutal Las Vegas summer heat.  She shares the mental strategies she leaned on to push through a tough race-pace speed workout, plus what she learned about pace testing on an unfamiliar treadmill.  Ali also talks through her decision to take a long run outside instead of on the treadmill, and offers an honest reflection on why it's okay when not every workout on the schedule gets checked off. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

  7. Jul 23

    RTTC #240 How to Handle the Long Run When All You Know Is Run More Run Faster

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down the true purpose of the long run and why it has nothing to do with getting faster.  She explains the "pink, gray, and green" pace spectrum, why zone two heart rate training can be misleading, and how to use pace testing to find your ideal easy pace.  Dr. Ali also shares why changing only one variable at a time (distance OR speed, never both) is the key to avoiding burnout and injury, and what to listen to (and what to avoid) to help you slow down.  This episode is a must-listen for any runDisney runner stuck in the trap of trying to run every run harder. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

  8. Jul 21

    RTTC #239 Proof of Time Half Marathon Training Week 10

    Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals.  She breaks down the key difference between a "just finish" goal and a "fast" goal, and how knowing which one is yours should shape what you cut when life gets in the way.  She also shares real, in-the-moment lessons from her tempo run, progression run, and a heat-adapted long run,including a fueling misstep that's a good reminder for anyone training through summer heat.  It's an honest look at what a realistic, imperfect training week actually looks like. Join the Workshop: How runDisney Runners Get Out of Corral G  For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops. 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. 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 ...

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4.7
out of 5
26 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
    246
  • Rating
    Clean
  • Copyright
    © 2026 Running to the Castle
  • Show Website
    Running to the Castle

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