RTTC #172 How to Catch Up When You Miss a Run

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In this episode of Running to the Castle, Dr. Ali dives into one of the most common runner dilemmas: what to do when you miss a run during training... especially when you're getting ready for something big like the Dopey Challenge.

She answers a listener question about leg pain and catching up safely after time off, revisiting the 10% rule, explaining when and how to skip a deload week, and how to adjust your long runs without overdoing it.

Dr. Ali shares her thought process behind training plan design, why one-time mileage jumps can be okay, and how recovery weeks are built in for flexibility, especially for back-of-the-pack and injury-prone runners juggling life, races, and recovery.

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  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.

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