Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali answers a listener question about how to manage run/walk intervals in crowded runDisney race environments, especially when dodging other runners makes the experience frustrating instead of fun.

She explains how your interval choice impacts your strategy, and offers practical solutions like syncing with a pace group or nearby runners using similar intervals, temporarily walking through congested areas, and taking advantage of open stretches to run.

Dr. Ali also introduces the idea of using speed workout strategies like 30-20-10 intervals or progression runs to safely “break away” from the crowd and create space, emphasizing that sometimes the smartest move is to adapt rather than force your plan in tight conditions.

The episode reinforces that crowded races require flexibility, awareness, and practice, not perfection.

Episodes Referenced: Episode 214 with Christina

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 Fan Mail

In this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack runDisney runners… and why it has less to do with willpower and more to do with whether you actually enjoy your workouts.

She shares how consistency even counts during rest and recovery phases, and explains how small factors like missing your caffeine or under-fueling with carbs can make a session feel completely impossible.

Through personal examples and stories from her clients, she shows how forcing yourself into workouts you dread, whether it's hills or specific speed sessions, quietly sabotages your ability to keep showing up.

Instead, she encourages you to trust your gut reaction to your training plan and choose movement that feels sustainable and fun, because when your training aligns with what you actually like… staying consistent becomes a natural result, not something you have to force.

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 Fan Mail

In this episode of Running to the Castle Dr. Ali shares the one non-negotiable every runner needs to add to their routine, and it’s not another workout, speed session, or long run.

It’s recovery. She explains why recovery should be treated as part of your run—not something optional—and how skipping it is one of the biggest reasons slow, back-of-the-pack, or injury-prone runDisney runners end up sore, stuck, or sidelined.

Using a relatable coffee maker analogy, she breaks down how to make recovery automatic and walks through her simple but powerful 3-part system: stretching, massage, and temperature-based techniques.

The episode reinforces a key belief shift…you don’t need to do more to get better, you need to recover better so your body can actually handle the training you’re already doing.

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.