Explore every episode of the podcast Running to the Castle
| Title | Pub. Date | Duration | |
|---|---|---|---|
| RTTC #170 Strength Training for Slow Runners Who Are New to Lifting with Betsy Foster | 04 Nov 2025 | 01:00:53 | |
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 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
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| RTTC #169 Marathon to Dopey How Do You Train in 10 Weeks? | 30 Oct 2025 | 00:21:36 | |
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. 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
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| RTTC #160 From 4 Hours to 315 How Amanda Shaved 45 Minutes Off Her Half Interview with Amanda Mueller | 16 Sep 2025 | 01:31:13 | |
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. 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
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| RTTC #70 Post-Race Stretching | 01 Jan 2025 | 00:14:11 | |
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. 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
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| RTTC #69 More is More Balance Is Better | 31 Dec 2024 | 00:24:54 | |
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. 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
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| RTTC #68 Running runDisney Coast to Coast with Stephanie Vukovich | 24 Dec 2024 | 00:29:44 | |
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
Follow Stephanie on her runDisney Journey on Instagram Stephrunsdopey 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
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| RTTC #67 Fundraising to Run runDisney Races Guest Sarah Zuk | 17 Dec 2024 | 00:52:44 | |
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:
Tips to choosing a charity
Tips for fundraising
Mistakes to avoid when fundraising
More about Sarah: Links discussed in this episode:
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
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| RTTC #66 Running runDisney with a Pacer with Sherry Marcotte | 10 Dec 2024 | 00:44:33 | |
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 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
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| RTTC #65 How to Eat for 4 Days and 48.6 miles: How to Fuel for the Dopey Challenge with Stephanie Hnatiuk | 04 Dec 2024 | 01:23:18 | |
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:
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. In addition to her private practice, Stephanie is the host of The Fuel Run Recover Podcast, where she shares valuable insights on how runners can optimize their nutrition, performance, and recovery. Her extensive knowledge, paired with her dedication to helping athletes thrive, has earned her a reputation as a trusted expert in the running and nutrition communities. Whether working with experienced marathoners or beginners just starting their running journey, Stephanie's goal is always the same: to help runners unlock their full potential while fostering a balanced and enjoyable approach to health and fitness. You can find Stephanie on Instagram @steph.the.runners.dietitian, or her website www.stephaniehnatiuk.com 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
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| RTTC #64 What Exercises and Treatment Should I Do for My Pain? | 26 Nov 2024 | 00:17:52 | |
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.
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
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| RTTC #63 What Should I Do if I Miss a Long Run? | 20 Nov 2024 | 00:15:46 | |
In 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 run
Some questions to ask yourself:
Questions I answer in this episode;
Links mentioned in this episode: 2 week break 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
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| RTTC #62 What is Runner's Knee and How to Get Rid of It | 12 Nov 2024 | 00:15:08 | |
In 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:
I discuss ways to get rid of the pain
This is one of the more frustrating knee problems because a lot of the symptoms happen when you aren’t even running. If you’re looking for an individualized plan to get rid of your knee pain and on track to the cross the finish line at your next Disney race check out how we can work together in 1-on-1 Coaching 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
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| RTTC #61 Is Running More Than 3 Hours Bad For You? | 06 Nov 2024 | 00:20:07 | |
In 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 cross the finish line. Link to Free Marathon Training Plan Finish Line Academy Information 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
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| RTTC #159 How to Not DNF a Race When You're Slow and Starting in the Back of the Pack | 12 Sep 2025 | 00:24:45 | |
In this episode of Running to the Castle, Dr. Ali tackles one of the biggest fears for slow, back-of-the-pack runDisney runners: getting swept by the balloon ladies. She explains why training every run at a 15-minute pace is a recipe for burnout and shares a smarter strategy that combines long, slow runs for time on your feet, shorter speed workouts to build efficiency, cross-training to boost fitness without extra pounding, and proper rest and fueling to keep your body strong. With the right plan and pacing, you can start in the last corral, stay ahead of the sweepers, and confidently cross the finish line without a dreaded DNF. 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
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| RTTC #60 Run Slow to Run Fast - What It Means and Why It Works | 29 Oct 2024 | 00:11:01 | |
In 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 with
Listen 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 run-walk intervals. When you run fast over and over again for every training run it’s like pulling all nighters in college night after night… it works fine for a few runs (or a few nights) but it’s not sustainable. You can’t do it all the time, it’s going to catch up to you. If you push yourself running fast every run you are actually going to get slower. Links mentioned in this episode 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
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| RTTC #59 What Taking a Break from Running for 2 Weeks Does For You | 22 Oct 2024 | 00:19:40 | |
In 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 tendon to heal. You’ll learn why this doesn’t work for runners because the pain and inflammation will come back in full force and what to do instead. Links mentioned in this episode: Train Between Races 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
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| RTTC #58 Can I Jump Back Into Training After 2 Weeks Off? | 15 Oct 2024 | 00:15:57 | |
In 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 test after 2 weeks off. This is common that the long run actually wasn’t the problem, but the next short run caused a lot of pain. Listen in to learn what to do so you don’t cause more pain and have to rest for 6 weeks, instead of the 2 you already rested. Links mentioned in this episode 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
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| RTTC #57 How to Build Your Glutes for Stronger Support on Your Knees | 08 Oct 2024 | 01:34:04 | |
In 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:
Links mentioned in this episode: 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
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| RTTC #56 How to Incorporate Strength Training and Running | 01 Oct 2024 | 00:14:29 | |
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: 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
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| RTTC #55 Strengthening for Knee Arthritis | 24 Sep 2024 | 00:14:12 | |
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: 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
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| RTTC #54 Strengthening for Meniscus Problems | 19 Sep 2024 | 00:12:36 | |
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:
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: 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
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| RTTC #53 How to Strength Train without Squats and Lunges | 17 Sep 2024 | 00:13:42 | |
In this episode of Running to the Castle I’m talking about how to strengthen your glutes without squats and lunges. 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:
And how to activate, stabilize and strengthen your glutes in those different positions. Links mentioned in this episode: 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
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| RTTC #52 Are Apple Fitness+ Glute Workouts Good for Runner's with Knee Pain | 12 Sep 2024 | 00:18:16 | |
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.
Block 1
Glute Burner in the middle
Block 2
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: 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
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| RTTC #51 The Best Post-Run Recovery Routine for Runners with Knee Problems | 10 Sep 2024 | 00:48:43 | |
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: 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
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| RTTC #158 Marathon Training Advice When Muscle Pain is Bad | 09 Sep 2025 | 00:16:40 | |
In this episode of Running to the Castle, you’ll learn what to do when marathon training leaves you with bad muscle pain. Dr. Ali explains why suffering through soreness isn’t necessary and walks you through how to adjust your training, prioritize rest and recovery, and use stretching, massage, and cross-training to keep moving forward. You’ll hear why adding strength at the wrong time can backfire, how to balance mileage with recovery techniques, and what adjustments can help you stay on track for race day without burning out. 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
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| RTTC #50 Strength Exercises for Race Day | 05 Sep 2024 | 00:13:20 | |
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
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 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
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| RTTC #49 Strengthening for IT Band Syndrome | 03 Sep 2024 | 00:07:20 | |
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:
Click here to get on the interest list for Glute Workouts 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
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| RTTC #48 Strengthening for Inner Knee Pain | 29 Aug 2024 | 00:07:34 | |
In 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:
Click here to get on the interest list for Glute Workouts 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
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| RTTC #47 Offload Your Knees | 27 Aug 2024 | 00:08:14 | |
In 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 Workout 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
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| RTTC #46 How Your Glutes Help Your Knees | 22 Aug 2024 | 00:11:18 | |
In 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.
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
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| RTTC #45 Are Squats and Lunges Bad for Your Knees? | 20 Aug 2024 | 00:08:12 | |
In 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 bad for your knees… so which is it? Are they bad for your knees? Listen to find out. 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
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| RTTC #44 How to Strengthen Glutes without Squats | 08 Aug 2024 | 00:17:21 | |
In 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 gotchu Listen to this episode to hear me describe
All so you don’t have to do squats to strengthen your glutes 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
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| RTTC #43 The One Muscle Group to Exercise if You Only Have Time for One | 06 Aug 2024 | 00:11:57 | |
In 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 them
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
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| RTTC #42 What’s Good Pain and What’s Bad Pain in Running? | 01 Aug 2024 | 00:15:06 | |
In 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 pain
And how long to give the pain during a run before calling it quits 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
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| RTTC #41 Shoes and Fueling for Disney Marathon Training with Knee Problems | 30 Jul 2024 | 00:21:08 | |
In 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 addition to that, I go out what to look at when you’re finding shoes that could work for you. Fueling is one of the easiest ways to not feel light headed and bonk on race day. I go over how much carbohydrates to eat on a training run and on race day, including when to start fueling. I include examples of real food to use as fuel, and other types like gus and gels. Learn what types of food to avoid while exercising and running to avoid mid run stomach knots and what type of food to consume when you have knee injuries and tendon issues. 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
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| RTTC #157 Race Day Strategy How to Cross the Finish Line When Training Didn't Go As Planned | 04 Sep 2025 | 00:16:41 | |
In this episode of Running to the Castle, Dr. Ali shares practical race-day strategies for runners who weren’t able to train as planned due to illness, surgery, or life circumstances, aka life getting lifey. She explains why Run Disney typically won’t offer refunds or corral changes, but emphasizes what runners can control: fueling, pacing, and recovery. Her advice includes pre-race carb loading, starting each race slow and steady instead of avoiding an early sprint for a buffer, and structuring run/walk intervals conservatively to maintain energy throughout. She also covers how to maximize corral placement, when to sacrifice character stops, and how to recover right after the race with protein, stretching, hydration, and active recovery techniques. Her bottom line: even without perfect training, smart race-day choices can help you cross the finish line strong and still enjoy your Disney experience. 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
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| RTTC #40 Stretching and Post-Run Recovery for Your Knee When Training for the Disney Marathon | 25 Jul 2024 | 00:12:47 | |
Hey! 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 foam rolling, massage gun, hot epsom salt baths or ice baths. Listen to the episode to learn how to set up your after run routine to optimize your performance for Disney Marathon 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 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
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| RTTC #39 Training for the Disney Marathon with Knee Problems | 23 Jul 2024 | 00:16:25 | |
Hey! 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 includes 3-4 running days with long runs, speed workouts, pace workouts, hills, etc 1-2 cross training days to build cardiovascular endurance 2-3 strength training days to build strength and power 2 complete rest days Listen to this episode to learn how to structure your run days and rest days to be ready for the Disney Marathon 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
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| RTTC #38 How Much to Run Leading Up To Your Half Marathon or 2-Course Challenge | 16 Jul 2024 | 00:10:10 | |
Hey! How's it goin? 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. Learn why this doesn’t optimize their race day experience and what to do instead including: tapering for 3 weeks for the half marathon after the longest run as 10 miles. I compare the taper phase of the training program to Merida’s bow and arrow: you can force it through, you can pull back a little or you can pull back the optimal amount and see how far the arrow goes with each scenario. 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
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| RTTC #37 How to Get Faster Training for runDisney Races | 11 Jul 2024 | 00:13:10 | |
Hey! How's it goin? Speed work training includes:
And 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 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
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| RTTC #36 How to Manage Knee Pain and Continue Running | 09 Jul 2024 | 00:10:41 | |
In 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 walk you through how I guided this person to what she can do after a run to manage pain, and how long and how often to do it, and when she can go out for her next run and how long it can be. 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
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| RTTC #35 How to Train When Your Knee Hurts Too Much to Walk or Run | 04 Jul 2024 | 00:16:50 | |
Hey! How's it goin? 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 podcast including walking in water. 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
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| RTTC #34 The Key to Running without Knee Pain | 02 Jul 2024 | 00:10:51 | |
Hey! How's it goin? 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 success. But we don’t know what they did previously. When looking at the 6 components they make up an equation S+T = R+E+S+D and each side of the equation needs to be balanced to remain pain free, they key is keeping the balance. If strength and training increases and goes up, then the other side needs to go up as well to match it. 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
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| RTTC #33 Shoes to Avoid if You Have Inner Knee Pain | 27 Jun 2024 | 00:07:28 | |
Hey! How's it goin? 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 legged and they use a shoe with a soft portion in this area it causes more pressure in the painful area. 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
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| RTTC #32 The Best Time to Do Something About Your Knee Pain to Make it Go Away Fast | 25 Jun 2024 | 00:07:03 | |
Hey! 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
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| RTTC #31 Get Rid of Your Knee Pain with Tactics That Actually Work | 20 Jun 2024 | 00:08:07 | |
Hey! How's it goin?
But those aren't helpful when one of those things has already happened (accidents happen right?)
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
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| RTTC #156 My Physical Therapist Recommended These Shoes for Trails, Should I Wear Them? | 02 Sep 2025 | 00:08:49 | |
In this episode of Running to the Castle, Dr. Ali tackles the common question of whether runners should wear new shoes right before a race. She breaks down why the golden rule of “nothing new on race day” matters, explaining that two days isn’t nearly enough time to properly break in new shoes and avoid blisters or discomfort. Using her Finisher Framework, she puts shoes into context as just one piece of the bigger puzzle of training and recovery, comparing breaking in shoes to softening stiff jeans fresh from the dryer. Dr. Ali also explains the key differences between trail, road, walking, and training shoes, emphasizing why specialized shoes matter for different activities but stressing that race week is the wrong time to experiment. Her bottom line: plan ahead with gear, break shoes in gradually, and don’t risk sabotaging your race by making last-minute changes. 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
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| RTTC #30 Should I Wear a Knee Brace While I Run or Strength Train | 18 Jun 2024 | 00:14:02 | |
Hey!
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
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| RTTC #29 Degenerative vs Acute Meniscus Tears | 30 May 2024 | 00:12:44 | |
Hey!
Degenerative Meniscus Tears
Compensatory problems from pain related to meniscus tears 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
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| RTTC #28 Can I Run After Meniscus Surgery? | 28 May 2024 | 00:19:12 | |
Hey! How's it goin?
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
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