In this episode of Running to the Castle I outline how to incorporate strength training and running when you’re training for a runDisney race.

When you’re training for a race it is safe (and recommended) to strength train, too.

Listen to the episode to learn whether you should strength train before or after you run.

Other topics I talk about include when to start new strength exercises, add more weight or resistance, strength train on long or short run days, and strength train on rest days or not.

Links mentioned in this episode:

Glute strength workouts

Free Disney Training Plans

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.

In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with knee arthritis.

When you’re doing strength workouts and you have knee arthritis, knee osteoarthritis to be more specific (I’m not talking about RA or Gout) there are some positions and movements you want to be mindful of including loading painful knees and the alignment of your knees.

Don’t poke the bear, if your knees are really angry (really painful) don’t poke the bear and make them angrier. While they’re flared up back off how much you’re loading through your knees, adjust your exercise program. And when you don’t have flared up knee arthritis watch your knee position as you do your exercises to keep the alignment good to not put too much pressure on the arthritis.

I outline how to back way off to allow your knees to heal and tolerate loading again so you can maximize your strength workouts.

Listen to this episode to learn where to start, when to back off and how to load your knees enough to build strength without flaring them up.

Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.

In this episode of Running to the Castle I’m talking about what to do and what to avoid when doing strength workouts as a runner with meniscus tears.

When you’re doing strength workouts and you have meniscus tears or problems there are a few things you want to be mindful of doing:

• deep bending
• plant and twist movements
• deep bending during a flare

I discuss exactly what types of exercises include the movements listed above so you can be careful doing them you know which exercises that includes.

Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.

In this episode of Running to the Castle I’m talking about how to strengthen your glutes without squats and lunges.
Squats and lunges are the most common recommended exercises for runners to strengthen their glutes. But, not everyone wants to do squats and lunges, especially if their knee really hurts with squats and lunges... for that runner I outline exactly what to do instead of those exercises and strengthen your glutes.

In this episode I go over the 3 types of strengthening your workout should include:

Activate, Stabilize, Strengthen

I go over the different positions you need to workout your glutes including:

• Standing
• Single leg stance
• Laying on your belly
• Laying on your back
• Laying on your side

And how to activate, stabilize and strengthen your glutes in those different positions.

Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.

In this episode of Running to the Castle I’m reviewing an Apple Fitness+ glute workout I did so I know whether it’s good for my clients with knee problems.
I did an Apple Fitness+ Glute Workout to check it out to know whether I can recommend it for my running clients that have knee problems and pain.

The types of running knee injuries my clients have include IT Band Syndrome, Meniscus tears, Knee Arthritis, Runner's Knee and Anterior Knee Pain so those are the types of injuries that were in the back of my mind when I did this workout.

The exercises included in this workout were:
Warm up

• Squat with hip opener
• Squat with a forward reach
• Reverse lunges with trunk twist
• High knee skips

Block 1

• Deadlifts with moderate weight
• Goblet squat with reach back, holding moderate weight
• Static lunge holding moderate weight in one hand and other arm out
• Bear crawl position with leg reach back

Glute Burner in the middle

• Bridging
• Side hip lift with top leg kickout with arm overhead
• Clam bridging

Block 2

• Sumo deadlift with moderate weight
• Lateral lunge with skater tap holding moderate weight
• Curtsy lunge holding moderate weight with other arm out
• Bear crawl position with leg side kick out

Listen to the episode to find out which exercises were good on the knees and which ones I would recommend my clients with knee problems skip.

Links mentioned in this episode:

Build Your Glutes Workshop

Free Disney Training Plans

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.

In this episode of Running to the Castle I had the honor of being interviewed by Shayla Wesch on The Average Runner Podcast.

In this episode I had the opportunity to talk about the best post-run recovery routine for the average runner with knee problems like knee arthritis or Runner’s knee. I went in depth into a solid cool down, how to time your stretching routine and more.

I talked about how, as a physical therapist, I go about determining what kind of injury my client has even when we’re doing an online video consult and I’m not in-person with my runner and determining the difference between 2 similar diagnoses like knee arthritis and Runner’s Knee.

In the beginning of the episode we talk about why I left the physical therapy clinic, why 3x/week for 6-12 weeks of physical therapy doesn’t work for my running clients and how I went from a physical therapy student to now 12 years later seeing exclusively runDisney runners.

Important links:

Free Training Plans

Glute Workouts

The Average Runner Podcast

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.

In this episode of Running to the Castle I’m discussing the strength exercises you should be doing for race day if your knee hurts.

This information is best suited for someone with

• Runner’s Knee
• Knee Arthritis
• Degenerative Meniscus Tear
• Meniscus Tear from Injury
• IT Band Syndrome

A general rule is nothing new on race day, if you haven’t been strength training regularly no need to start now. Instead I tell you when to strength train. If you have been strength training already, in this episode I tell you the exact exercises I recommend to do race day or race week when you have knee issues.

Links mentioned in this episode

• Free Training Plans
• Glute Workouts

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.

In this episode of Running to the Castle I’m discussing things to be careful and mindful of when you’re doing strength exercises when you have IT Band Syndrome.

Some things to mindful of are:

• Overexerting glutes
• Laying on a sore IT Band
• Deep bending
• Straightening a knee from a big knee bend

Click here to get on the interest list for Glute Workouts

Want more tips?
Follow me on Instagram @rundisneydpt

More FREE helpful information for runDisney races
Training for a runDisney race and consider yourself injury prone?
Check out FREE training plans on my website: https://dralipt.com/rundisney-race-training

Don't miss out on Strength Exercise Videos for Injury-Prone runDisney Runners!
Get the full details including when the next round is launching.

Have a question?
Send me a DM: @rundisneydpt on Instagram

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.