Running to the Castle

Send us a textIn this episode of Running to the Castle you’ll learn how to keep your body healthy if you’re a hypermobile runner.I was asked by a member in my Free Facebook Community on what are ways hypermobility can affect running and make one prone to injury? This question included are there things someone can do to provide additional support or care to affected joints like knees, and are there strength exercises to avoid with hypermobility in their joints?I answer these questions and give recommendations on ways to support your joints like knees and ankles when running.Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn how to get a faster proof of time as a slow runner or injury-prone runner. For Disney races you can submit proof of time for half marathon, challenges, and Marathon races if you are anticipating you will finish those races in a faster time than 2 hours 29 minutes for a half marathon and faster than 5 hours for the Marathon.I recommend injury-prone runners run the shortest eligible distance for the runDisney race, and the number rule to actually build speed is to run your long runs slow and your short runs fast. Listen and learn the strategy to use to get faster now so you have a better corral placement.Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn how to be fast enough for photo stops at runDisney races like the Disney Marathon. On average runners typically wait 5 minutes or less for character stops during the race and one runner waited for about 30 character stops during the Marathon. Strategize how many characters you want to stop for, how long you’re willing to wait, which characters are a must stop at, and know your pacing. When you know your pacing you know how your body reacts when you hit a certain pace. If you run too fast and need to walk to recover, if you take too long to recover does that negate all the fast pace you made up and should have just ran a little slower? You don’t want to burn out.Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn how to make your easy pace easier so running doesn’t feel so hard. Some options runners use are conversational pace and heart rate training. Conversational pace may be a good gauge, but not everyone runs with another person.Heart rate training means you follow your heart rate zones for your run, often Zone 2 for easy runs. In this episode I discuss why I don’t follow heart rate training.So how do you do this? Test your easy pace and track it. Set your watch to alert you if you’re running outside your easy pace. Test your pace on the treadmill with the exact way I have my clients in Stronger. Faster. Finisher. test it.Links mentioned in this episode: Episode #118Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn what’s keeping you from getting faster.If you feel like you’re a slow runner and no matter how much you run and no matter how much you push your limits in every workout you feel like you keep getting slower and slower, this is the episode for you.You’ll learn the #1 mistake that makes slow runners even slower, when they’re actually trying to get faster. Are you making this mistake?Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn what to do to start recognizing patterns so you can stop getting worse and start to feel better.One main factor to remember is you can pay attention and write down the information when it happens. Over time take that data and analyze it. If you don’t know how to analyze it, that’s what working with a coach like Dr. Ali is for. Dr. Ali loves analyzing data and information and putting the puzzle pieces together.Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn 5 Signs You’re Going to Not Finish Dopey.These signs includeBought 3 new pairs of shoes in the past 6 monthsSomething hurts every time you run 8 miles or moreYou’re pushing to keep that 15’30” pace on every runYou’re setting a new PR every long runYou’re doing more strength exercises now to fix an injuryI want you to be aware of these signs because you may not have all 5, but if you have 1 or more and it’s early in training season you can quickly adjust to lower your chances of not finishing, and improve your chances of finishing Dopey.Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn the top 3 tmain reasons RunDisney runners do not finish (DNF) their races: pain/injury, insufficient speed (to avoid being swept), and insufficient endurance.  These issues, often stemming from inadequate training, can be mitigated with a well-structured, adaptable training plan that includes rest and recovery (Deload weeks) and allows for life events. Other ways to help avoid a DNF is work with a running coach who can provide valuable support and guidance to prevent DNFs.Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn what to do when you have foot pain keeping you from running as much as you want.I review questions I typically ask and why they’re important so you can take these questions and ask yourself to start forming some answers for what would work for your foot pain. I give an example of a runDisney runner who has foot pain, DNF a 2 Course Challenge at runDisney this year, and I give an example from when I sprained my ankle 20 years ago.Some discussion points include shoes, ice, heat, foam rolling, and activity limitations.Join the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.

Send us a textIn this episode of Running to the Castle you’ll learn how long you need treat your pain when you’re dealing with running injuries. You need to do the treatment for sufficient time before switching methods. Specific treatment durations were provided, including 10-20 minutes for ice/heat, 3-5 minutes for ice baths, up to two weeks for cortisone shots, and 8-12 weeks for strength exercises.  Consistent treatment is crucial, and misconceptions regarding Tylenol and NSAIDs were addressed.Running injury treatments discussed include:IceHeatCortisone shotNSAIDsTylenolRestStrengthStretchingJoin the Stronger. Faster. Finisher. Waitlist! Ready to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. Join the Stronger. Faster. Finisher.™ waitlist 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. AliI'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.