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In this episode of Running to the Castle, you’ll learn why the first and last four weeks of your training plan matter more than most runners realize… especially if you’re slow, back-of-the-pack, or injury-prone.

Dr. Ali breaks down why early overload or recent mileage spikes are often the hidden cause of pain, burnout, or plateaus.

You’ll discover how those first few weeks set the foundation for the entire cycle, and why the last few weeks reveal if your body’s keeping up or falling apart.

If you’ve been frustrated, hurting, or unsure why training isn’t clicking, this episode will help you zoom out, spot the pattern, and start making smarter adjustments.

And if you’re tired of figuring it out alone, Dr. Ali shares how Stronger. Faster. Finisher. can help.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.

Send us a text

In this episode of Running to the Castle, you’ll learn why so many runDisney runners live in fear of the Balloon Ladies—and how that fear is often rooted in past experiences, not a lack of effort.

Dr. Ali breaks down the truth about finish line anxiety: it’s not about being lazy or underprepared, it’s about training systems that push you too hard, too fast, and leave your body in survival mode.

You’ll hear how common mistakes—like blindly following one-size-fits-all plans, overloading strength training, and confusing consistency with actual progress—can sabotage your confidence.

Plus, you’ll walk away with three specific strategies to rewire your training, calm your nervous system, and start building real trust in your body again.

If you’ve ever been swept, barely finished, or limped through the parks post-race, this episode is for you.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.

Send us a text

In this episode of Running to the Castle, you’ll learn why strength training isn’t the magic fix for every slow or injury-prone runner—and why blindly adding more strength may be doing more harm than good.

Dr. Ali breaks down the well-meaning but misguided advice often given to runDisney runners in pain, and explains why pain and pace issues usually come from overload, not weakness.

You’ll hear what might actually be causing your symptoms, what to do instead of piling on more squats and deadlifts, and how a smart training audit can help you finish strong without running yourself into the ground.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.

Send us a text

In this episode of Running to the Castle, you’ll learn why you can’t diagnose running pain from a Facebook post—and what you should be asking instead.

Dr. Ali breaks down why groin pain (or any pain) after a run is rarely about just that run, and shares the deeper questions she asks her clients to get to the real root of training-related pain.

You’ll also hear an update on her own Chills and Thrills training, and how week by week she’s adjusting based on life, stress, and strategy.

If you’ve ever searched for a quick fix online, or felt frustrated by conflicting advice, this episode will help you shift your approach—from crowd-sourcing to critical thinking.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.

Send us a text

In this episode of Running to the Castle, you’ll learn how to decide whether to train for the Dopey Challenge on your own or with a coach.

If you’re prepping for Dopey 2026 and feeling the pressure to “get it right,” this episode breaks down who can thrive with DIY training—and who benefits from structure, support, and expert guidance.

I’ll walk you through key questions to ask yourself, the risks of trial-and-error when you’re short on time, and how Stronger. Faster. Finisher. is designed specifically for runners who want to finish strong without piecing it all together alone.

If you're overwhelmed, second-guessing every decision, or just tired of going it solo, this one’s for you

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.

Send us a text

In this episode of Running to the Castle, you’ll learn the top 3 mistakes slower runners make that quietly sabotage their progress—even when they’re doing everything “right.”

If you’ve ever thought, “I must be out of shape, so I need to do more,” this episode will shift that belief.

We’ll talk about why too many miles, too much strength work, and pushing the pace too often are actually holding you back. You’ll hear real stories (including one about my 89-year-old father-in-law) and leave with a smarter way to structure your training—so you build strength without burning out.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.

Send us a text

In this episode of Running to the Castle, you’ll learn why pain isn’t just a normal part of marathon training—especially if your long runs leave you limping for days. I walk you through why so many slower, back-of-the-pack runners end up sore, taped up, and relying on Advil just to survive weekend miles, even when they’re following the plan. Spoiler: it’s not because they’re weak—it’s because those plans were never built for them.

We’ll talk about how most free or traditional training plans were written by elite runners with fast paces and fast recovery—not the “not really a runner” runner starting in the last corral. You’ll learn what happens when your training load outpaces your recovery, and why adding more strength or more miles can actually make things worse.

I’ll also share what actually works: a smarter, more gradual training system that helps your body adapt before it breaks down. Inside Stronger. Faster. Finisher.™, this looks like slow mileage progression, deload weeks every 5–6 weeks, scalable strength training, and intentional recovery—so you can train consistently and finish strong without falling apart.

If you’ve ever felt like maybe you’re just not cut out for this—this episode is here to show you that you absolutely are. You just need the right system.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.

Send us a text

In this episode of Running to the Castle, you’ll learn why missing runs doesn’t mean you’ve failed — it means you’re human.

I share how I got a late start on my runDisney racetraining and what my last three weeks of workouts really looked like.

You’ll hear how I gave myself permission to pivot, reframed what “progress” looks like, and got back on track without the all-or-nothing mindset.

If you’ve been beating yourself up for skipping a run or falling behind, this episode will help you shift that belief and show you how to keep going with confidence.

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 injury-prevention strategies designed specifically for slow, injury-prone, and “not really a runner yet” runners. 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.