Running to the Castle – Details, episodes & analysis

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Running to the Castle

Dr. Ali Marty

Sports

Health & Fitness

Frequency: 1 episode/4d. Total Eps: 247

A podcast for slow, back-of-the-pack, or injury-prone runDisney runners on a journey to running magical miles.

Join me, Dr. Ali, as I share the secrets I've gathered as a runner, Doctor of Physical Therapy and coach.

You'll learn the exact ways I get my clients to the castle strong without feeling broken or held together with KT tape as they cross the finish line.

Dr. Ali and this podcast are lovers of runDisney and are not affiliated with runDisney.

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https://dralipt.com/rundisney-race-training
256 shares
https://dralipt.com/strong-fast-runner-pod
252 shares
https://calendar.app.google/zPti7T9rNLMiuNAN7
247 shares

https://www.buzzsprout.com/2318942/fan_mail/new

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RSS feed quality

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Score global : 62%

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RTTC #170 Strength Training for Slow Runners Who Are New to Lifting with Betsy Foster

Season 2 · Episode 101

Tuesday, November 4, 2025 • Duration 01:00:53

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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

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

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 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 ...

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RTTC #169 Marathon to Dopey How Do You Train in 10 Weeks?

Season 2 · Episode 100

Thursday, October 30, 2025 • Duration 21:36

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In this episode of Running to the Castle, Dr. Ali discusses how to continue training for Dopey after a Marathon with 10 weeks to go.

Dr. Ali discusses how you need to let your body recover from the first marathon before continuing on to training for Dopey and this is a mistake runners often make that prevent them from reaching the starting line.

She outlines what the next 3 weeks could look like to allow yourself to recover from the first marathon, then goes on to discuss options for long run mileage in the subsequent weeks.

Dr. Ali notes that because the runner has already completed a Marathon, the 10% rule doesn’t need to be followed because these aren’t “new miles” and instead are cycling through 10-20 miles of long runs to train for Dopey with the addition of speed workouts if speed is a concern, and to incorporate 2 weekends of back-to-back-to-back-to-back simulation weekends to simulate the Dopey experience of running 4 days in a row.

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Free Resources

RTTC #160 From 4 Hours to 315 How Amanda Shaved 45 Minutes Off Her Half Interview with Amanda Mueller

Season 2 · Episode 91

Tuesday, September 16, 2025 • Duration 01:31:13

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In this episode of Running to the Castle you’ll learn how Amanda transformed her half marathon experience from a 4-hour struggle to a confident 3:15 finish.

She shares how she rebuilt after illness and setbacks, shifted to smarter pacing with intervals, practiced fueling earlier and more consistently, and leaned on strength training and recovery strategies to stay strong.

Amanda also talks about the mental side of racing, from handling “dark miles” to celebrating progress, and how a family-centered Disney running tradition keeps her motivated and joyful.

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Free Resources

Follow me on Instagram @rundisneydpt
Join the Facebook Community to get training support

RTTC #70 Post-Race Stretching

Season 2 · Episode 1

Wednesday, January 1, 2025 • Duration 14:11

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In 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.

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

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 ...

RTTC #69 More is More Balance Is Better

Season 1 · Episode 69

Tuesday, December 31, 2024 • Duration 24:54

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In 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.

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

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.

RTTC #68 Running runDisney Coast to Coast with Stephanie Vukovich

Season 1 · Episode 68

Tuesday, December 24, 2024 • Duration 29:44

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In 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 learn

Which races are eligible for runDisney Coast to Coast
What year you have to run the races in to earn your medal
How to register for coast to coast at Disney
Where to go to get your medal once you’ve completed your races at Disney

Follow Stephanie on her runDisney Journey on Instagram Stephrunsdopey

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

RTTC #67 Fundraising to Run runDisney Races Guest Sarah Zuk

Season 1 · Episode 67

Tuesday, December 17, 2024 • Duration 52:44

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In 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 them
Other charities you can purchase the bib and sign up with no application
Each charity will have their own fundraising goal and deadlines
If you don’t make your fundraising goal the charity may not give you a registration link for runDisney
You may have to put a credit card down to guarantee the charity receives their money either from fundraising or your credit card being charged

Tips to choosing a charity

Choose a charity that you align with and are passionate about
Make sure you think you can fundraise the required amount

Tips for fundraising

Set up your fundraising page ASAP
Write your story about why you are running for this charity
Talk about running for a charity
Tell your friends, family, and others about what you’re doing
Garage sales
Make crafts
Make runDisney outfits for other runners
Sell gently used runDisney costumes
Post on Facebook
Sending personalized text messages
Do a “Sponsor a Mile”
Ask your company if they match charity donations
Mailing personalized letters via snail mail
The amount of money requested: there are amounts that do better than others

Mistakes to avoid when fundraising

RTTC #66 Running runDisney with a Pacer with Sherry Marcotte

Season 1 · Episode 66

Tuesday, December 10, 2024 • Duration 44:33

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In 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 group

16:24 What corral are the pace groups in?

17:02 What to do if the pace group you want is in the corral before you

18:24 Find out if there are sign ups for using pacers at runDisney and where to talk to them

37:30 Sherry volunteers as a runDisney pacer and works at Bolder Athletic and as a Travel Agent with Mouse World Travel

41:00 What to do if you want to stop for a Character stop but use a pacing group

Sherry is a RunDisney enthusiast and pacer!

She has run 30 marathons and over 75 half marathons!! She began running in 2013 and discovered the Galloway method before her first marathon in 2015 and the rest is history! She is working towards her 6 Star Abbott World Marathon Majors - completing her journey in 2025 in Boston. She is the office manager for Bolder Athletic Wear and also a travel agent with Mouse World Travel.

Find Sherry on Instagram @runsinaskirt

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

RTTC #65 How to Eat for 4 Days and 48.6 miles: How to Fuel for the Dopey Challenge with Stephanie Hnatiuk

Season 1 · Episode 65

Wednesday, December 4, 2024 • Duration 01:23:18

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In 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 runs
How to handle fueling if you typically have upset stomach or GI issues when fueling during a run especially if they don't like breakfast
Running fasted (intermittent fasting)
Why your legs feel like bricks and you hit a wall
Carb loading for multi-day race events like Dopey
Training your gut to prepare for fueling race week
What types of carbs (simple vs complex, slow vs fast digesting, you should eat and when
Be aware when you carb load you will retain more water, too
Fueling options with real food or gels
How weight conscious runners are sabotaging their weight loss plans
Nutrition runners who get repeat injuries need to stay healthy
Top 5 mistakes runners make when it comes to fueling

Stephanie Hnatiuk is a Registered Dietitian, Certified Personal Trainer, and Certified Running Coach with over 10 years of experience helping runners of all levels improve both their performance and their relationship with food and exercise. As the founder and owner of Stephanie Hnatiuk Performance Nutrition, she specializes in providing personalized nutrition coaching for runners, with a focus on fueling strategies that enhance athletic performance while promoting a positive and sustainable approach to health.

Stephanie’s philosophy is centered around the belief that runners can have their cake and eat it too. She is passionate about empowering athletes to view food and exercise as sources of enjoyment and fulfillment, rather than punishment or restriction. Her approach combines science-based nutrition guidance with practical strategies that allow clients to fuel their bodies effectively without sacrificing the pleasures of life.

RTTC #64 What Exercises and Treatment Should I Do for My Pain?

Season 1 · Episode 64

Tuesday, November 26, 2024 • Duration 17:52

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In 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 diagnosis
Signs and symptoms of a muscle injury
Treatment from a Physical Therapist
Mobility and stretching
Temperature and Massage-based treatments
Movement
Strength exercises

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

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.

Running to the Castle – Details, episodes & analysis

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Running to the Castle – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

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