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In this episode of Running to the Castle, Dr. Ali breaks down why your paces feel so much harder — and slower — when the temperatures climb, using heart rate zones to show exactly what's happening inside your body.

She walks through a simple self-experiment comparing your warm-up heart rate on a comfortable day versus a scorching one, and explains why your heart can't tell the difference between beating fast from sprinting and beating fast from heat stress.

Dr. Ali shares practical strategies for adjusting speed workouts, long runs, and recovery breaks to protect your training through the hottest months.

She wraps up with a hopeful reminder: all that hard summer effort sets you up to run faster once cooler race season arrives.

6 week Speed Program

Ready to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.

7 month Stronger. Faster. Finisher. Program

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.
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