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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.

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 strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. 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, Dr. Ali tackles how back-of-the-pack marathoners can get meaningfully faster before January races so they have a bigger buffer from the balloon ladies and time for character stops.

She lays out a simple framework built on purposeful training instead of running the same pace every day.

Long easy runs should be about two minutes per mile slower than goal race pace to preserve energy.

Cross-training builds cardio without extra pounding.

Mid-week speed sessions target fast-twitch fibers using four workouts 30-20-10 surges, progression runs, hills, and tempo to race pace with each session totaling 45 to 60 minutes including warm up and cool down.

Dr. Ali warns against five-day-a-week same-pace routines that lead to burnout and slower times, and shares wins from her community including runners who gained 30 to 60 seconds per mile within a month and recent Wine and Dine PRs.

She also mentions a pre-Thanksgiving workshop on getting faster. DM her on instagram at runDisneyDPT for more info.

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, Dr. Ali welcomes special guest Betsy Foster, founder of Foster Strength and Built Bodies and host of the Your Strongest Body podcast. Together they dive into the world of strength training for women in their 30s and 40s, breaking down the myths about “bulking up,” soreness, and calorie-burning workouts.

Betsy shares her journey from dancer to strength coach and explains how lifting weights helps women build confidence, energy, and resilience, not just muscle.

Dr. Ali and Betsy discuss how to unlearn the toxic “exercise to shrink yourself” mindset, view food as fuel, and find a balance between effort and recovery.

They also cover how to start small with strength training, what realistic progress looks like, and how to train effectively at home or in the gym without feeling judged.

This conversation is packed with encouragement for runners who want to get stronger, enjoy movement, and build a body that supports their goals without punishment or burnout.

Learn more about Betsy on her website

Follow Betsy on Instagram

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.