Shows
Running to the CastleRTC #145 The Finisher Framework Part 3 - TrainingSend us a textIn this episode of Running to the Castle, you'll learn how to approach the “Training” pillar of the Finisher Framework—the part that covers your long runs, speed workouts, and cross training in a way that helps you build endurance without burnout or injury. Dr. Ali breaks down what each type of workout is for, how to schedule your week based on your phase of training, and how to make slow, steady progress that doesn’t wreck your body. You’ll hear exactly how to structure your week with just 5 worko...2025-07-2413 minRunning to the CastleRTTC #144 The Finisher Framework Part 2 - StrengthSend us a textIn this episode of Running to the Castle, you'll learn how to incorporate strength training into your runDisney race prep without overdoing it or making your pain worse. Dr. Ali breaks down the Strength category of her Finisher Framework—the signature process she uses with injury-prone, back-of-the-pack, or “not really a runner” types in Stronger. Faster. Finisher. You’ll find out who strength training is actually for (and when it might not be helpful), how to adapt it depending on whether you’re in the build, training, taper, race, or recovery...2025-07-2220 minRunning to the CastleRTTC #143 How to Actually Cross the Finish Line Without Feeling Broken The Finisher Framework - Part 1Send us a textIn this episode of Running to the Castle, you'll learn about the Finisher Framework—Dr. Ali's signature method for helping slow, back-of-the-pack, injury-prone, or “not really a runner” type of runners train smarter and finish strong. This is the exact framework she uses with her 1-on-1 clients and inside Stronger. Faster. Finisher. to help runners cross the finish line without feeling broken—and actually enjoy the Disney parks afterward. You’ll get a high-level overview of the six core categories that must stay in balance to prevent burnout, avoid injury, and...2025-07-1717 minRunning to the CastleRTTC #142 Hip and Groin Pain Training for Wine and Dine and Dopey - What to Do NowSend us a textIn this episode of Running to the Castle you’ll learn how to decide how to move forward with training for your race if you have hip and groin pain with running.Dr. Ali received a question from an Instagram follower regarding how to keep training for Wine and Dine half marathon to Dopey race with hip and groin pain.Dr. Ali walks you through the questions she asks her clients, and recommends you ask yourself, and how to start relieving the pain so you can keep running....2025-07-1532 minRunning to the CastleRTTC #141 runDisney Training - Fix the Long run, Finish without PainSend us a textIn this episode of Running to the Castle, you’ll learn how to train for your runDisney race—whether that’s Dopey, Goofy, Wine & Dine, or another event—without being wrecked after every long run. Dr. Ali breaks down the biggest mistakes she sees from slow, back-of-the-pack, or injury-prone runners: following aggressive training plans, trying to hit the same paces each week, and pushing through soreness like it’s just “part of the process.” Instead, you’ll hear five strategies she teaches her clients to stay consistent and pain-free—like slowing down, a...2025-07-1027 minRunning to the CastleRTTC #140 How to Stay Motivated for Dopey and Marathon TrainingSend us a textIn this episode of Running to the Castle, you’ll learn why motivation isn’t something you either have or don’t—it’s something you build. Dr. Ali unpacks why so many runners lose motivation during Dopey and marathon training, and why that doesn’t mean you’re lazy or undisciplined. You’ll hear practical, coach-approved tips like using “workout-only” rewards, setting smaller weekly goals, and slowing your pace to make runs more enjoyable. Plus, Ali shares a powerful mindset shift: if your training feels terrible every week, motivation...2025-07-0912 minRunning to the CastleRTTC #138 The Most Important Weeks in Training When You’re Slow or Injury-ProneSend us a textIn 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 b...2025-06-2712 minRunning to the CastleRTTC #137 Fearing the Balloon Ladies Why You Have It (and How to Crush It)Send us a textIn 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...2025-06-2508 minRunning to the CastleRTTC #136 The Lie of Strength Training for runDisney RunnersSend us a textIn 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 smar...2025-06-1910 minRunning to the CastleRTTC #135 Why You Can't Diagnose Running Pain from a Facebook PostSend us a textIn 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, stres...2025-06-1719 minRunning to the CastleRTTC #117 Recognizing What You’re Doing Is Making You WorseSend 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.Lear...2025-04-1516 minRunning to the CastleRTTC #102 7 Patterns in runDisney Runners Who DNF Their RaceSend us a textIn this episode of Running to the Castle you’ll learn 7 patterns Dr. Ali recognized as a physical therapist to runDisney runners DNF’ing their race.You’ll learn about the 7 patterns including:Strength training beginning when you train for a raceRunning the same pace for every runAdding 2 miles to every long runFocusing too much on shoesRating their success based on how they feelAvoiding cross trainingStretching before they ranLearn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at you...2025-02-0630 minRunning to the CastleRTTC# 100 Get Faster to Beat the Balloon Ladies and About Dr. AliSend us a textIn this episode of Running to the Castle, you'll learn how to beat the Balloon Ladies and avoid getting swept using the Triple S Method: Speed, Strength, and Stamina. I break down how to figure out exactly how much, how often, and how long to train each element so you can build a cohesive plan that keeps you injury-free, builds endurance, and improves your pace. Plus, I share real-life examples from my own base-building phase and explain why small, steady progress is the key to long-term success.I...2025-01-3148 minRunning to the CastleRTTC# 92 Don’t Get a Coach for runDisney Races If You Want This All SeasonSend us a textIn this episode of Running to the Castle you'll learn if you want to spend time all training season googling answers to different things and do it yourself having a coach isn't for you.This episode is a little tongue-in-cheek which is out of the norm for this podcast, and that's OK we can have a little fun even when Dr. Ali is typically on the serious side.Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your...2025-01-2310 minRunning to the CastleRTTC #86 If You Want to Get Faster Do ThisSend us a textIn this episode of Running to the Castle you’ll learn how to get faster as a slow runDisney runner. If you want to run faster, increase your speed and increase your pace follow the steps in this episode.Learn the top mistake runDisney runners make when working on getting faster and avoid it by doing what is laid out in this episode.Learn more about the Stronger. Faster. Finisher. ProgramLearn more about Stronger. Faster. Finisher. ! Ready to cross th...2025-01-1717 minRunning to the CastleRTTC #85 How Long Do You Need to Take Off to Recover from a Marathon?Send us a textIn this episode of Running to the Castle you’ll learn the amount of time it takes to recover from a marathon. I’ll review the typical timeline of recovery from the standpoint of normal breakdown that happens during running a marathon.You’ll hear a variety of different stories about how long it took other runners to recover and I’ll break down which stories to listen to.There are a few things to do to recover faster from a marathon so you can keep training.Learn...2025-01-1611 minRunning to the CastleRTTC #84 Go from Half Marathon to Princess Half MarathonSend us a textIn this episode of Running to the Castle you’ll learn what to do during the 6 weeks from Marathon Weekend to Princess Weekend when you ran the half marathon and are running the Princess half marathon.There are 3 main parts of this training schedule that will break up the training schedule the right way.These 3 main parts areRest & Recover RunTaperYou’ll learn how to rest and recover properly so you don’t need to take more than a week off from running and you’ll be ready...2025-01-1509 minRunning to the CastleRTTC #83 Go from Dopey to Princess ChallengeSend us a textIn this episode of Running to the Castle you’ll learn the 3 Main Elements you need to include in the time between Dopey and Princess Weekend.The 3 Main Elements are:Rest & Recover RunTaperYou’ll learn how to rest and recover properly so you don’t need to take more than a week off from running and you’ll be ready to run at that time.You’ll learn how much you need to run leading up to your race weekend again without burning out or overtraining. Spoiler ale...2025-01-1412 minRunning to the CastleRTTC #82 Recover from a Marathon Fast so You Can Keep TrainingSend us a textIn this episode of Running to the Castle you’ll learn how to recover fast from a Marathon so you can keep training for your next race.This episode is for runDisney runners who just ran the Marathon, Goofy or Dopey and are wanting to continue training for Dumbo Double Dare Challenge at Disneyland or Princess Half Marathon Weekend.I map out exactly what your post-race week training should look like so you get rid of post-race soreness and you’re ready to keep training.2025-01-1313 minRunning to the CastleRTTC #81 Get Rid of that Dead Leg Feeling After Disney Race (Post-Race Recovery)Send us a textIn this episode of Running to the Castle you’ll learn what to do in the first few days after Dopey to recover fast and get rid of pain and soreness.Gentle movements like mobility exercises where you go through a range of motion but don't hold the position too longGet up every 30 minutes or so. Every 30 minutes get up and walk some steps: go get some water, then the next time go to the bathroom (bc of all that water amirite?)Get a massage today or tomorrowTake a hot epsom salt ba...2025-01-1214 minRunning to the CastleRTTC #80 Disney Marathon Fueling as a 6 Hour Marathon RunnerSend us a textIn this episode of Running to the Castle you’ll learn how to fuel as a marathon runner running a marathon 6 hours or longer.Avoid the top mistake that runDisney marathon runners make when fueling so you don’t bonk at 18 miles and hit a wall.Aim for 60-90 grams of carbs per 60-90 minutes you’re out on the marathon race course. You can fuel with honey stinger waffles because they’re about 21 grams of carbs so you can eat one of those every 20 minutes to stay on top of i...2025-01-1115 minRunning to the CastleRTTC #79 Disney Half Marathon FuelingSend us a textIn this episode of Running to the Castle you’ll learn what to do to fuel for your half marathon.In general for a half marathon aim for 60-90 grams of carbs per hour you’re racing, starting at the start line.Options for half marathon fueling include gu, gels, flat soda, gummy bears, pretzels, tortilla chips, cosmic brownies, gatorade, powerade, liquid iv, scratch, pickle juice and more.Fuel for your future self and if you’re already feeling thirsty or hungry you’re late so definitely drink or...2025-01-1012 minRunning to the CastleRTTC #78 Should You Rest After Each Race During Dopey?Send us a textIn this episode of Running to the Castle you’ll learn if you can go to the parks after each Dopey race or if you should be resting. In this episode I give examples of what seasoned Dopey runners do. And I include after each race day for Dopey, the 5k, 10k, half marathon and full marathon at Disney. There is one day in particular that seasoned runners, the majority, said the same thing.Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish lin...2025-01-0909 minRunning to the CastleRTTC #77 Dopey FuelingSend us a textIn this episode of Running to the Castle you’ll learn how to fuel yourself during the Dopey Challenge races.Learn how to fuel for the 5k,10k, half marathon and full marathon. Some often forgot times related to the Dopey Challenge like waiting around in the corral for hours and family reunion area means you need to bring fuel for those times, too.Listen to the whole episode to hear examples of how many carbs are in honey stinger waffle, honey stinger chews, clifbloks, gummy bears and...2025-01-0816 minRunning to the CastleRTTC #76 Race Day Breakfast at DisneySend us a textIn this episode of Running to the Castle you’ll learn what to eat and how to eat first thing in the morning for breakfast on race day, especially if you’re not hungry in the morning or you have to wake up super early (hello runDisney 2am wake ups!)Some things that may sound crazy include me trying soda first thing in the morning! Learn what to eat the morning of the race if you aren't hungry.Learn more about Stronger. Faster. Finisher. ! 2025-01-0707 minRunning to the CastleRTTC #75 Do You Need to Fuel for a 5k?Send us a textIn this episode of Running to the Castle you’ll learn my recommendation as a coach for runDisney runners who needs to fuel for a 5k and in what situations you should fuel for a 5k.Special situations you’ll learn about:Multi-day races like Dopey ChallengeWorkouts that include strength training or stretchingrunDisney races with early early morning racesThe best tip: you’re fueling for future you, not current you.Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line strong...2025-01-0607 minRunning to the CastleRTTC #74 Race Week Carb Loading for DopeySend us a textIn this episode of Running to the Castle you’ll learn how much and when to start carb loading for the Dopey Challenge at Disney World.If you’ve ever bonked, felt like your legs were dead during a race and your training and strength were on track it could be because you weren’t fueled well enough, if that’s the case: this is the podcast episode for you.You’ll learn which day to start carb loading, how many carbs to eat each day and a better way to get...2025-01-0514 minRunning to the CastleRTTC #73 Race Day Blister and Chafing PreventionSend us a textIn this episode of Running to the Castle you’ll learn tips to avoid one of the most common running problems that’s easily avoidable.You’ll learn about specific clothing and socks to wear to avoid chaffing on your legs or blisters on your feet. There are special types of bandages you can use in addition to the special socks to give your feet an extra barrier to prevent blisters.You’ll also learn what to do if you do if you do get blisters to prevent them from get...2025-01-0410 minRunning to the CastleRTTC #72 Should You Run Race Week?Send us a textIn this episode of Running to the Castle you’ll learn whether it’s a good idea to run the week of your race.For the injury-prone runDisney runner you may want to run the week of your race to get a few final miles in… or you may feel guilty about taking time off.Listen to this episode to find out which is best: running race week or taking some time off.Learn more about Stronger. Faster. Finisher. ! Ready to cro...2025-01-0307 minRunning to the CastleRTTC #71 Pre-Race Warm UpSend us a textIn this episode of Running to the Castle I’m talking about how to warm up and stay warm before your runDisney race.The mornings are early and waiting around in the corral is long, to avoid muscle cramping, vice-grip like feeling in your calves warm up properly before your race.Recommendations for your pre-race warm up include how to stretch in the tight corrals and how to get started in the first 1 mile of your runDisney race.Learn more about Stronger. Faster. Finisher. ! ...2025-01-0209 minRunning to the CastleRTTC #70 Post-Race StretchingSend us a textIn this episode of Running to the Castle I’m talking about what to do after your race to make it so you don’t feel so sore the next day.This is particularly important if you are running a Challenge like the 2-course Challenges, Springtime Surprise Challenge, Goofy or Dopey because you need to make sure you aren’t too stiff and tight for the 2nd, 3rd or 4th day of racing at Disney and feel good to be able to go and enjoy the parks.Learn more a...2025-01-0113 minRunning to the CastleRTTC #69 More is More Balance Is BetterSend us a textIn this episode of Running to the Castle I’m talking about a new phrase you’ll start hearing from me “more is more, balance is better.”If you’ve ever experienced knee pain or other running injury and you’ve thought to yourself “oh I need to strength train more”, “I need to stretch more”, or something like that… more in these cases are just more, it’s not better.In this episode you’ll learn what types of injuries more is just more and balance is better.Learn...2024-12-3124 minRunning to the CastleRTTC #68 Running runDisney Coast to Coast with Stephanie VukovichSend us a textIn this episode of Running to the Castle Stephanie Vukovich joins me to tell us about Coast to Coast and how to earn that coveted medal!Stephanie shares that Coast to Coast is not new, it’s back after a hiatus when Disneyland races took a break pre-pandemic.She shares with us what Coast to Coast was like in years past, in 2024, and what it likely will continue to be in the future.Listen to the episode to learnWhich races are eligible for runDisney Coast to...2024-12-2429 minRunning to the CastleRTTC #67 Fundraising to Run runDisney Races Guest Sarah ZukSend us a textIn this episode of Running to the Castle Sarah Zuk shares everything she knows about fundraising to run runDisney races. She shares information she knows as a runner who has been fundraising for years and has worked closely with charities that have bibs for runDisney races.She shares places to search if you’re interested in running a runDisney race for a charity.Sarah shares information about how fundraising works:Some charities have an application to sign up to run with themOther charities you can purchase the bib an...2024-12-1752 minRunning to the CastleRTTC #66 Running runDisney with a Pacer with Sherry MarcotteSend us a textIn this episode of Running to the Castle Sherry Marcotte joins me to talk about running runDisney races with a pacer and pace group.Sherry answered the most common questions runDisney runners have about using a pace group to make it across the finish line.Some important topics covered in this episode include:12:43 What to do if you have to go to the bathroom when in a pace group16:24 What corral are the pace groups in?17:02 What to do if the pace group...2024-12-1143 minRunning to the CastleRTTC #65 How to Eat for 4 Days and 48.6 miles: How to Fuel for the Dopey Challenge with Stephanie HnatiukSend us a textIn today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.Topics we talk about in this episode:How much food/fuel to take in during training runsHow to handle fueling if you typically have upset stomach or GI issues when fueling during a run especially if they don't like breakfastRunning fasted (intermittent fasting)Why your legs feel like br...2024-12-041h 22Running to the CastleRTTC #64 What Exercises and Treatment Should I Do for My Pain?Send us a textIn this episode of Running to the Castle I recount what I did for my back when I hurt it a few days earlier and relate this to what runners can do when they have pain or hurt themselves during training runs.Tactics mentioned in this episode:The importance of having a correct diagnosisSigns and symptoms of a muscle injuryTreatment from a Physical TherapistMobility and stretchingTemperature and Massage-based treatmentsMovementStrength exercisesLearn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at...2024-11-2617 minRunning to the CastleRTTC #63 What Should I Do if I Miss a Long Run?Send us a textIn this episode of Running to the Castle I’m answering a question a runner emailed me: They missed their long run, what should they do to make it up?Some options when you miss a long runSkip it and move onStart a week behind and skip the next planned cut back week Some questions to ask yourself:Have I recently ran beyond this long distance?Am I starting from 0 miles lately?Do I have vacation or busy weeks coming up?Questions I answer in this epi...2024-11-2015 minRunning to the CastleRTTC #62 What is Runner's Knee and How to Get Rid of ItSend us a textIn this episode of Running to the Castle I am discussing Runner’s Knee. Runner’s knee is also known as Patellofemoral pain syndrome, it’s called Runner’s knee because it’s common in runners but it’s not exclusive to runners.A few common symptoms are:Pain in the front and around the knee cap, often in a U or C shapePain going down stairsPain going up stairsPain with squattingPain with kneelingPain after standing for a long timePain after sitting for a long timePain partway through a runI discuss...2024-11-1214 minRunning to the CastleRTTC #61 Is Running More Than 3 Hours Bad For You?Send us a textIn this episode of Running to the Castle I’m discussing the controversial topic of running more than 3 hours.I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours.In particular I’m discussing this in relation to slow runners, runDisney runners who will finish their marathon in 6+ hours. I also discuss options for getting the training in to make sure you c...2024-11-0619 minRunning to the CastleRTTC #60 Run Slow to Run Fast - What It Means and Why It WorksSend us a textIn this episode of Running to the Castle I’m explaining what “run slow to run fast” actually means and who it works for.This means that 80% of your running should be a conversational, slow pace. The other 20% you can push your limits.Running slow works for runners withKnee painOld knee injuries that flare upDifficulty breaking through a specific paceGoals of running fasterListen to the podcast to know how slow, actually pace-wise, you should run, and what kind of speed workouts to do if you’re using...2024-10-2910 minRunning to the CastleRTTC #59 What Taking a Break from Running for 2 Weeks Does For YouSend us a textIn this episode of Running to the Castle I’m explaining what happens in the 2 week process while you’re taking a break from running.Taking 2 weeks off from running is one of the most common recommendations from healthcare providers like doctors and physical therapists because pain can go away on its own without treatment or intervention in 10-14 days after a new injury.But, for the majority of running injuries it takes 2 weeks for the pain to go away but it takes at least another 4 weeks for the tend...2024-10-2219 minRunning to the CastleRTTC #58 Can I Jump Back Into Training After 2 Weeks Off?Send us a textIn this episode of Running to the Castle I am answering a DM question I received: I took 2 weeks off due to pain, can I jump right back into my training plan?Listen to this episode as I review what my alternative was to this runner when I said no, don’t hop right back into the training plan.This particular runner had run 8 miles no problem, but the next run, a 30 minute short/maintenance run was painful and then they did a few more maintenance runs as a te...2024-10-1515 minRunning to the CastleRTTC #57 How to Build Your Glutes for Stronger Support on Your KneesSend us a textIn this episode of Running to the Castle you’ll hear a free workshop I put on to teach you how to structure your strength workout and exercises so you can get stronger glutes without squats and lunges so you don’t aggravate your knees.In this episode you’ll hear me discuss:The 5 positions to include in your workoutThe 3 directions you need to move your legs to strengthen all 3 glute musclesThe top 3 mistakes to avoid when strengthening your glutesThe types of knee injuries these exercises are best for includingIT Band S...2024-10-081h 33Running to the CastleRTTC #56 How to Incorporate Strength Training and RunningSend us a textIn 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...2024-10-0113 minRunning to the CastleRTTC #55 Strengthening for Knee ArthritisSend us a textIn 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 po...2024-09-2413 minRunning to the CastleRTTC #54 Strengthening for Meniscus ProblemsSend us a textIn 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 bendingplant and twist movementsdeep bending during a flareI discuss exactly what types of exercises include the movements listed above so you can be careful doing them you know which exercises that includes.2024-09-1911 minRunning to the CastleRTTC #53 How to Strength Train without Squats and LungesSend us a textIn 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:...2024-09-1713 minRunning to the CastleRTTC #52 Are Apple Fitness+ Glute Workouts Good for Runner's with Knee PainSend us a textIn 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 inju...2024-09-1217 minRunning to the CastleRTTC #51 The Best Post-Run Recovery Routine for Runners with Knee ProblemsSend us a textIn 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 whe...2024-09-1048 minRunning to the CastleRTTC #50 Strength Exercises for Race DaySend us a textIn 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 withRunner’s KneeKnee ArthritisDegenerative Meniscus TearMeniscus Tear from InjuryIT Band SyndromeA 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 exerci...2024-09-0512 minRunning to the CastleRTTC #49 Strengthening for IT Band SyndromeSend us a textIn 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 glutesLaying on a sore IT BandDeep bendingStraightening a knee from a big knee bendClick here to get on the interest list for Glute WorkoutsLearn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prou...2024-09-0306 minRunning to the CastleRTTC #48 Strengthening for Inner Knee PainSend us a textIn this episode of Running to the Castle I’m discussing things to be careful and mindful of when you’re strengthening your muscles because you have inner knee pain.Some things to be mindful of are:Your knee positionDo you have a pronated footAvoid overexerting your hamstrings muscles.Click here to get on the interest list for Glute WorkoutsLearn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your...2024-08-2906 minRunning to the CastleRTTC #47 Offload Your KneesSend us a textIn this episode of Running to the Castle I’m discussing how to offload or take the pressure of your knees as a runner.You’ll hear many people (your friends, coaches, doctors) tell you to strengthen to take the pressure off your knees. Does that really help? Listen to this episode to find out.Click here to sign up for the interest list for Glutes WorkoutLearn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at y...2024-08-2707 minRunning to the CastleRTTC #46 How Your Glutes Help Your KneesSend us a textIn this episode of Running to the Castle I’m discussing why your glutes are so important for your knees when you’re a runner with knee pain.The glutes are the biggest muscles in your hips and the 3 glutes help support every motion your hip does.Your glutes pre-position where you leg goes in space so if your leg doesn’t step in the right position the knee position isn’t good.Click here to get on the interest list for the Glute Workout Program...2024-08-2210 minRunning to the CastleRTTC #45 Are Squats and Lunges Bad for Your Knees?Send us a textIn this episode of Running to the Castle I’m answering the question: Are squats and lunges bad for my knees?When you have knee pain when you run, go up and down stairs, get up from a chair, kneeling, squatting and lunging it’s going to make you question if doing things like squats and lunges are bad for your knees.Some runners will say you need to do more squats and lunges because they’re painful, and others will say don’t do squats and lunges because they’re...2024-08-2007 minRunning to the CastleRTTC #44 How to Strengthen Glutes without SquatsSend us a textIn this episode I’m talking about different exercises to do to strengthen your glutes that aren’t squats.You know that if you have Runner’s Knee, IT Band Syndrome or Meniscus problems that one of the top recommendations is to strengthen your glutes to support your knees, and you know that squats are a solid way to strengthen your glutes.But what about when your knees hurt so bad you can’t do squats? I gotchuListen to this episode to hear me descr...2024-08-0816 minRunning to the CastleRTTC #43 The One Muscle Group to Exercise if You Only Have Time for OneSend us a textIn this episode I’m talking about the #1 group of muscles I recommend my clients work out if they only had time to strength train a single group.I chose this muscle group because it’s so versatile and you get the most bang for your buck. There are 3 muscles in this group and you hear everybody and their mom telling you to strengthen them, especially if you have knee problems.Listen to this episode to learn the group of muscles runners need that will give themPowerSpeedStrengthStabilityAnd good...2024-08-0611 minRunning to the CastleRTTC #42 What’s Good Pain and What’s Bad Pain in Running?Send us a textIn this episode I’m talking about what’s good pain and what’s bad pain in running and how to know when to push through.Listen to this episode to learn if you should push through the following types of painSharp, shooting painDull achesMuscle burnA new pain caused by a new problemA new pain caused by being in a boot or a castAnd how long to give the pa...2024-08-0114 minRunning to the CastleRTTC #41 Shoes and Fueling for Disney Marathon Training with Knee ProblemsSend us a textIn this episode I’m talking about picking the right shoes for your knee problem and fueling right so you don’t bonk on a training run or race day.Shoes really are particular to each person so like many other professionals I recommend getting a foot assessment, gait assessment or at least taking one of those quizzes on the shoe company’s website. There are some types of shoes that runners with knee problems should avoid and I review 1 type in particular, tri-density shoes, in this episode. In add...2024-07-3020 minRunning to the CastleRTTC #40 Stretching and Post-Run Recovery for Your Knee When Training for the Disney MarathonSend us a textHey! How’s it goin?In this episode I’m talking about how to set up your stretching and post-run recovery routine so you reduce knee pain.I recommend creating a stretching routine that lasts 10-15 minutes after a run to use static stretches for flexibility, and use dynamic stretches before a run in combination with your walking warm up to prepare your muscles and joints for your run.After you’re done stretching some things to include in your post-run recovery routine to improve muscle recovery are fo...2024-07-2512 minRunning to the CastleRTTC #39 Training for the Disney Marathon with Knee ProblemsSend us a textHey! How’s it goin?In this episode I’m talking about how to set up your training plan to maximize your workouts so you’re ready for runDisney Marathon if you have knee problems.I recommend creating a training schedule that includes3-4 running days with long runs, speed workouts, pace workouts, hills, etc1-2 cross training days to build cardiovascular endurance2-3 strength training days to build strength and power2 complete rest daysListen to this episode to lea...2024-07-2315 minRunning to the CastleRTTC #38 How Much to Run Leading Up To Your Half Marathon or 2-Course ChallengeSend us a textHey! How's it goin?In this episode I am talking about how much to run leading up to your half marathon or 2-Course Challenge Disney race.I recommend following a training plan that follows the 10% rule, even better when there are deload/taper weeks worked in throughout training so your body can adjust to the added mileage and reduce re-injury.I use an example of a runner building up to 10 miles for their half marathon and then running that distance every other weekend leading up to race day...2024-07-1609 minRunning to the CastleRTTC #37 How to Get Faster Training for runDisney RacesSend us a textHey! How's it goin?In this episode I go over a variety of speed workouts, including my top recommendation for runDisney runners using run/walk intervals for their training.Speed work training includes:30-20-10TempoProgressionSprint intervalsRace PaceAnd finally, I included a recommendation on how to actually get faster using any of these techniques and avoid burnt out, injury, and getting slower.Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder at your next...2024-07-1112 minRunning to the CastleRTTC #36 How to Manage Knee Pain and Continue RunningSend us a textIn this episode I’m talking about managing new pain that has come on for someone in the past few weeks. The example is she went out for a run Monday and got knee pain, knee felt fine on Tuesday, so she went for a run on Wednesday and the pain came back.With this information I asked her:How much she was running (distance/time), how often she is running (MWF), and what she is doing in regard to stretching and muscle recovery.In this example I...2024-07-0910 minRunning to the CastleRTTC #35 How to Train When Your Knee Hurts Too Much to Walk or RunSend us a textHey! How's it goin?In this episode I talk about how you can continue to train even when your knee hurts too much to walk or run as much as you need to according to the training plan.I review that 80-90% of running injuries don’t need more rest, and can actually worsen if you rest too much.Some ways to keep training is to work on cardiovascular endurance in other ways in addition to running and walking a tolerable amount. I give specific examples in the po...2024-07-0416 minRunning to the CastleRTTC #34 The Key to Running without Knee PainSend us a textHey! How's it goin?In this episode I’m talking about what happens when you are doing all the things and trying all the recommendations you see online that help other people with their knee pain.The 6 components you need to look at include:Strength, (Run) Training, Recovery, Equipment, Stretching and Diet (Fueling/Nutrition)When we’re talking about using other people’s recommendations we know one moment in time, it’s most likely what they recently did and they attribute it to what gave them the...2024-07-0210 minRunning to the CastleRTTC #33 Shoes to Avoid if You Have Inner Knee PainSend us a textHey! How's it goin?In this episode I’m talking about the type of shoe to avoid if you’re having (inner) medial knee pain, especially if you are bow legged.Definitely go get a gait assessment, get fitted for the shoe and make sure you have someone tell you whether you are knock kneed or bow legged before taking this advice.You want to avoid shoes that have a soft outer portion (lateral) side of the shoe. When someone who has medial knee pain and is bow legg...2024-06-2706 minRunning to the CastleRTTC #32 The Best Time to Do Something About Your Knee Pain to Make it Go Away FastSend us a textHey!How's it goin?Today I'm talking about the best time to manage your runner's knee pain to make it go away fastIn this episode I mention the #1 mistake to avoid when you have knee pain, when the ideal time is to do something about your knee pain and what those things you should do are.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...2024-06-2506 minRunning to the CastleRTTC #31 Get Rid of Your Knee Pain with Tactics That Actually WorkSend us a textHey! How's it goin?Today I'm talking about ways to get rid of your pain that actually work.Often you'll hear runners recommend to:strength trainrun slowernot ramp up mileage too fastnot wear new shoesBut those aren't helpful when one of those things has already happened (accidents happen right?)Instead use muscle (and joint) recovery techniquesHot epsom salt bathHeat packsOTC or prescription medsIce bathIce packsjust to name a fewLearn more about Stronger. Faster. Finisher. ! Ready to cross...2024-06-2007 minRunning to the CastleRTTC #30 Should I Wear a Knee Brace While I Run or Strength TrainSend us a textHey!How's it goin?In today's episode I'm answering the common question if you should wear a knee brace while you run or strength trainIn this episode:Purpose of knee bracesDifferent kinds of knee bracesDiscussion to help you decide if you should wear a knee brace while you run or strength trainLearn 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...2024-06-1813 minRunning to the CastleRTTC #29 Degenerative vs Acute Meniscus TearsSend us a textHey!How's it goin?In today's episode I am discussing the differences between an acute meniscus tear and degenerative meniscus tears.Understanding Meniscus Tears: Acute vs. DegenerativeAcute Meniscus TearsSymptomsCauses - plant and twistDegenerative Meniscus TearsSymptomsCauses - wear and tear, repetitive motions, jobs requiring deep squattingAnswer: Does pain correlate to the degree or level of meniscus degeneration?Compensatory problems from pain related to meniscus tearsIf you're looking for specific guidance and help training...2024-05-3112 minRunning to the CastleRTTC #28 Can I Run After Meniscus Surgery?Send us a textHey! How's it goin?In today's episode I am answering the question: Can I run after meniscus surgery?In this episode some important topics includeChapters & Topics:Recovery from Meniscus SurgeryRecovery process following meniscus surgery, distinguishing between meniscus repair and meniscectomy surgeries. Recovery timelines for each type of surgery, emphasizing the need for patience and Adherence to specific criteria before starting a return to running program. Normal post-activity swelling and its expected duration during the recovery period.Types of meniscus surgeryRecovery time after meni...2024-05-2818 minRunning to the CastleRTTC #27 Meniscus Tears Symptoms, Causes, SurgeriesSend us a textHey! How's it goin?In this episode I am talking about meniscus tears: causes, symptoms and treatments.Important pointsHow meniscus tears happen: compression+shearSymptoms of meniscus tearsTreatments for meniscus tears including surgeryLearn 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. Finis...2024-05-2315 minRunning to the CastleRTTC #26 How Often Can I Run As an Injury-Prone RunnerSend us a textHey!How's it goin?In today's episode I'm talking about how often an injury-prone runner should run.Important points:Rest days for healing injuryImportance of cross-trainingImportance of running frequencyStructuring your training week to get better with running and prevent injuryLearn 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...2024-05-1507 minRunning to the CastleRTTC #25 How to Pick a Training Plan When You're Injury-ProneSend us a textHey!How's it goin?In today's episode I review different popular runDisney training plans and advise the best way to choose a training plan that works for injury-prone runners.Important points:Review Hal Higdon plansBeyond minimal total mileageChanging mileage mid-weekIncreasing 1+ miles every week long runTypically 4 runs per weekReview Jeff Galloway runDisney plansBeyond minimal total mileageMid week runs consistent week to weekIncreasing 1-2 miles every week long run3 runs per week for half marathon distance3-4 runs per week for marathon, Goofy, Dopey distancesReview pros and cons of HH...2024-05-1511 minRunning to the CastleRTTC #24 Do You Need To Break Up Your Strength Workouts Into Arm Day Leg Day and AbsSend us a textHey!How's it goin?In today's episode I'm talking about should injury-prone runners split up their strength workouts?Important pointsHaving adequate rest days for healingCircuit style whole body strength workoutsLearn 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. P...2024-05-1408 minRunning to the CastleRTTC #23 Strength Workouts as an Injured or Injury-Prone RunnerSend us a textHey! How's it goin?Today's episode I'm talking about adjusting your strength workouts if you're injured or prone to getting injured.In this episode:The importance of starting with easier exercises than you think you need toA simple way to avoid flare upsAvoid having to rest for a month with the right kind of exerciseLinks discussed: Finish Line Fitness a strength program for injury-prone runnersLearn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder...2024-05-0912 minRunning to the CastleRTTC #22 How to Make At Home Workouts Harder without Flaring up an InjurySend us a textHey!How’s it goin?In today’s episode I’m talking about Ways to make your at home workout harder without flaring up injuriesEquipment needed:Elastic resistance bandsDumbbells 10+ poundsWays to make at home workouts harderAdd weight or resistance bandsGo from double leg to single legAdd an isometric hold in the middle of a movement (hold for a count of 5+ seconds)Add an eccentric controlled movement (go slower on return to start)Stand on an unstable surface (pillow, foam, BOSU...2024-05-0711 minRunning to the CastleRTTC #21 Strength Training for Injury Prone Runner The First StepSend us a textHey!How's it goin?In today's episode I am talking about strength training for injury-prone runners and what to do firstStrength AssessmentCommon misconception about strength training.Clients' experiences with strength assessment.Baseline and tracking progress.Muscle Weakness and CompensationMuscle compensation and its impact on injury.Testing and assessing all muscle groups.Pain can influence strength assessment.Case Example: Knee Pain with Hip WeaknessCommon imbalances and weaknesses in runners.Examples of lateral movement exercises....2024-04-2512 minRunning to the CastleRTTC #20 The Key to Making Strength Training Work for You as an Injury-Prone runDisney RunnerSend us a textHey! How's it goin?In today's episode I'm talking about making your strength workouts work for you as an injury-prone runDisney runnerThe Purpose of Strength TrainingExplanation of the common misconception of using strength training to alleviate pain.Differentiation between addressing weakness and managing pain.Insight into how strength training is primarily aimed at preventing future injuries by building muscular support.Identifying Signs of WeaknessDiscussion on recognizing signs of weakness in various areas of the body, such as ankles, knees, hips, and upper body.Examples...2024-04-2309 minRunning to the CastleRTTC #19 How Strength Workouts Change Throughout the Year as a RunDisney RunnerSend us a textHey! How's it goin?In today's episode I'm talking about changing your strength workouts through the year as you change what you're doing with your running training.Understanding the Phases of Your Running JourneyDetailed explanation of each phase of the running journey and its significance in training for races.Illustration of how the phases are interconnected and how they affect your strength training routine.Strength Workouts During the Training PhaseEmphasis on the primary focus of the training phase: preparing for the upcoming race.Discussion on...2024-04-1809 minRunning to the CastleRTTC #18 What Should You Actually Do in the Off-Season if You're Injury-Prone?Send us a textHey! How's it goin?In this episode I’m talking about maximizing what you’re doing when you’re not training for a race for injury-prone runners.Importance of Strength TrainingDiscuss the role of strength training in injury prevention and overall performance improvement.Emphasize the need to prioritize strength exercises during the off-season to address weaknesses and imbalances.Structuring a Strength Training ProgramImportance of working with a professional to develop a personalized strength training plan.Explanation of different levels of exercises (e.g., foundational, advanced) based...2024-04-1609 minRunning to the CastleRTTC #17 How to Run Longer Runs When You're Injury-ProneSend us a textHey! How's it goin?In this episode I talk about how to run more when you're an injury-prone runner.Importance of Long RunsSignificance of long runs in training for races.Increased mileage for race preparedness.Slowing DownRun slower to prevent injury.How to know what pace to run your long runProgressive Distance Increase10% rule for gradually increasing mileage.How to apply the 10% ruleSlow and steady progress to avoid injury flare-ups.Learn more about Stronger. Faster. Finisher. ! Ready to cross the finish line stronger, faster, and prouder...2024-04-1111 minRunning to the CastleRTTC #16 How to Get Faster When You're Injury-ProneSend us a textHey! How's it goin?In this episode I am talking about improving running speed when you're an injury-prone runnerGetting started: what to work on firstSpeed WorkoutsThe 30-20-10 interval methodProgression run technique for treadmill usersHill workoutsStrength TrainingImportant muscles for speedGlutesHamstringsCalf musclesGeneral guidelines for effective strength training.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...2024-04-0913 minRunning to the CastleRTTC #15 How to Train in the Last Month Before Springtime SurpriseSend us a textHey! How's it goin?In this episode you'll hear part of a live training I gave going over exactly how to train in the last month before Springtime Surprise.In this epsidode I talk about:The top 3 mistakes to avoid1. Too many miles2. Miles too close to race day (when to stop running before race day)3. Not handling pain with the proper techniquesHow far an injury-prone or already injured runner should run on the longest runThe right techniques to use to get rid of...2024-04-0423 minRunning to the CastleRTTC #14 Training for a runDisney Race When You're injury-ProneSend us a textHey! How's it goin?In this episode I'm talking about how to train for a runDisney race even when you're prone to getting hurt or are already injured. Learn what your training plan should include if that's you.Rest Days:How many rest daysCross Training:Types of cross training and how much to doRunning Days:Types of running days: short and long runs, easy runs and speed workMileage increasesDeload and taper weeksStrength Workouts:Type of strength training and how much to doAlso mentioned in this episode: RTTC #11: Phases...2024-04-0223 minRunning to the CastleRTTC #13 Strength Training to Prevent Injury for RunDisney RunnersSend us a textHey!How's it goin?In today's episode I'm talking about using strength training to prevent injuries.The Build Phase of a Running JourneyWhat it isThe significance of building strength during the build phase.The Role of Strength Training in Injury PreventionMisconceptions about strength training and injury recovery.Strength exercises for long-term injury prevention.Pain management techniques and strength training benefits.Strength Training Routine...2024-03-2820 minRunning to the CastleRTTC #12 Mistakes You May Be Making That Are Keeping Your InjuredSend us a textHey!How's it goin?In today's episode I'm going through a list of common mistakes that keep runDisney runners injured so you can avoid making them.Common Mistakes Include:Running mistakesShoe mistakesRest day mistakesCross training mistakesStrength training mistakesStretching mistakesFueling and nutrition mistakesPain relief mistakesPacing mistakesLearn more about Stronger. Faster. Finisher. ! Ready...2024-03-2607 minRunning to the CastleRTTC #11 Phases of a Running Journey and How To Use Each Phase to Run If You're Injury-ProneSend us a textHey!How's it goin?In this episode I talk about how changing your priority throughout the year let's you heal your injury so you can keep running.Exploring the Five PhasesExplanation of the five key phases of a running journey: Rest and Recovery, Build, Train, Taper, and Race.Overview of the duration and focus of each phase in relation to race training and recovery.The Rest and Recovery Phase for runDisney Runners with an InjuryThe Build Phase: Building Muscle with an Injury2024-03-2114 minRunning to the CastleRTTC #10 Pain Relief Techniques to Do Every Time You WorkoutSend us a textHey!How's it goin?In this episode I discuss the best ways to get rid of pain from running.There are 3 Categories of Pain Relief Techniques:Massage-Based Relief Technique:Use of massage, massage g*n and foam rollers to alleviate muscle soreness and tightness.Temperature-Based Relief Technique:Temperature-based methods such as heating pads, cold packs, hot Epsom salt baths, and cold plunges.Static Stretching:Explanation of static stretching and its benefits for flexibility and muscle recovery.Learn more about Stronger. Faster. Finisher. ! Ready to...2024-03-1914 minRunning to the CastleRTTC # 9 Go from Princess to Springtime Surprise TrainingSend us a textHey!How's it goin?In this episode I outline the exact training plan I gave a client to train for Springtime Surprise Challenge after Princess Half Marathon Weekend Fairytale Challenge.In this episode:Challenges of Transitioning Between RacesTraining Plan Overview for Princess to SpringtimeWeeks 3-6: Building Strength and EnduranceWeeks 7-9: Continuing the Training ProgressionPeak Week and Race PreparationRace Week and Post-Race Recovery2024-03-1417 minRunning to the CastleRTTC #8 - How Long Should I Rest My Injury to Let it Heal?Send us a textHey!How's it goin?In this episode I answer the question "how long should I rest my injury to let it heal before I run again?"Types of Injuries and Resting Periods:Explanation of three categories of injuries: traumatic event injuries, 80% of running injuries, and 20% of running injuries.Detailed discussion on each category and the corresponding resting periods required.Traumatic Event Injuries:Examples of common traumatic event injuries and their respective recovery timelines.80% of Running Injuries:Overview of...2024-03-1215 minRunning to the CastleRTTC #7 - What Pace Do You Need to Run for runDisney Races?Send us a textHey!How's it goin?Today I am talking about pacing yourself for runDisney races so you can finish the race.What Pace Do You Need to Keep at Run Disney Races?Explanation of the importance of maintaining a specific pace to avoid getting swept off the course.Addressing common concerns about pace, such as the 16-minute per mile guideline.Clarifying the pace requirements for different Run Disney race distances.Discussion:Overview of the balloon ladies and their role as timekeepers in Run...2024-03-0710 minRunning to the CastleRTTC #6 - How Should I Run to Prevent Injury (Running Gait)Send us a textHey!How's it goin?In this episode I'm talking about changing your running gaitChanging Your Running GaitDiscussion on how to change your running gait to prevent injury.For Injury-prone Disney Runners aiming for magical miles.Importance of Gait ModificationEmphasize the need for efficiency in running gait.Recommended Gait ChangeExplanation of the recommended change: Keep feet underneath hips.Contrast between previous and recommended running styles.Visual cues to identify the current running gait....2024-03-0512 minRunning to the CastleRTTC #5: Why Do You Get Injured From New Running ShoesSend us a textHey!How's it goin?In today's episode I'm talking about wearing new running shoes and them causing painWhy Shoe Choice Doesn't Matter for Injury Prevention:Debunking the myth that specific shoes prevent injuries.Focus on understanding the real causes of pain and injury.Case Study: New Shoe Pain and Injury:Discussing a specific case of knee pain caused by new shoes.Highlighting the importance of gradually breaking in new shoes.Breaking in New Shoes the Right Way:Importance of starting with short walks...2024-02-2909 minRunning to the CastleRTTC #4 - What is the Best Shoe to Prevent Running InjurySend us a textHey!How's it goin?I am talking about "what is the best shoe to prevent injury or for specific injuries?"Included:The Myth of a Universal Shoe for Injury Prevention:Addressing common misconceptions about specific shoes preventing injuries.Explaining the diversity of foot types and running styles.Understanding Foot Type and Running Gait:Discussing different foot types: flat-footed, neutral, and high-arched.Explaining how running style affects shoe choice: heel-striking, mid-foot stance, toe-striking, etc.Choosing the Right Shoe for Your Foot and Running...2024-02-2717 minRunning to the CastleRTTC #3: How Fast Should I Run on Race Day?Send us a textHey!How's it goin?In this episode I talk about how fast should you run on race day at runDisney events.Use the different types of running training on race dayHow to warm up for a runDisney race2 options for warming up for an early morning raceWhy your legs cramp in the first 2 miles of runningWhat pace to start the runDisney raceHow often to change your pace in a raceHow to know if you should change your pace (How do you know if you're going too fast)When to pick...2024-02-2115 minRunning to the CastleRTTC #2: How Do I Know What Corral I'll Be In For runDisney RaceSend us a textIn this episode I talk about runDisney races and how to find out what corral you're in for your race.runDisney event guideCorral based on bib numbers?My understanding as how corrals are organized in runDisney racesHow to guarantee a good corral placement in runDisney racesYou're guaranteed to know your corral placement at this pointWhat to do if a friend or family member is in a different corral and you want to run togetherTips for being at the front of the corralTips for getting far away from the balloon ladies...2024-02-2109 minRunning to the CastleRTTC #1: Fueling for Disney Princess WeekendSend us a textHey!How's it goin?In this episode I talk about fueling for Disney Princess Fairytale Challenge for injury prone runners, or runners who have struggled with getting injured while training for their runDisney race.In this episode:Pre-race fuelingShould you carb load if you're a slow runner?Should you carb load if you're runner a short distance?When to start carb loadingWhat to eat for carb loadingFoods to avoid during race weekBreakfast on race dayRace day fuelingHow much to eat during the raceWhat to eat during the raceWhen...2024-02-2022 min