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Running to the Castle: Daily Summaries Delivered
by Dr. Ali Marty
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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Yesterday22 min
RTTC #241 Proof of Time Half Marathon Training Week 11
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through week 11 of her Proof of Time training block, including how she's adapting her workouts to brutal Las Vegas summer heat. She shares the mental strategies she leaned on to push through a tough race-pace speed workout, plus what she learned about pace testing on an unfamiliar treadmill. Ali also talks through her decision to take a long run outside instead of on the treadmill, and offers an honest reflec...
- 6 days ago31 min
RTTC #240 How to Handle the Long Run When All You Know Is Run More Run Faster
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down the true purpose of the long run and why it has nothing to do with getting faster. She explains the "pink, gray, and green" pace spectrum, why zone two heart rate training can be misleading, and how to use pace testing to find your ideal easy pace. Dr. Ali also shares why changing only one variable at a time (distance OR speed, never both) is the key to avoiding burnout and injury, and what to listen to...
- 1 weeks ago44 min
RTTC #239 Proof of Time Half Marathon Training Week 10
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals. She breaks down the key difference between a "just finish" goal and a "fast" goal, and how knowing which one is yours should shape what you cut when life gets in the way. She also shares real, in-the-moment lessons from her...
- 1 weeks ago20 min
RTTC #238 How Long Should Cross Training Be for Slow RunDisney Runners?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down how cross training fits into a slow runDisney runner's training plan and why it's different from strength training. She explains the 5 phases of a running journey and the 6 pillars of balanced training, then answers a listener question about the ideal length and frequency of cross training sessions. Dr. Ali also shares practical ways to fit cross training into a busy schedule, even when time is tight.&n...
- 2 weeks ago31 min
RTTC #237 Proof of Time Half Marathon Training Week 9
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down week 9 of her Proof of Time half marathon training, a week that was far from perfect but still delivered real progress. She walks through a Level 2 Tempo Run interrupted by a mid-workout treadmill shut down, a heavy strength training session, and a stress-driven decision to skip her long run entirely. Dr. Ali also shares her latest pace test results and explains how to know when it's time to retest and ...
- 2 weeks ago47 min
RTTC #236 How Do I Build My Confidence to Finish My Race?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali tackles one of the most common fears runners bring to her: will I actually finish this race? She breaks down why small, incremental training increases build real, physical proof that your body can handle race day, and why a single rough workout due to heat, stress, or life circumstances doesn't mean your fitness is slipping. Dr. Ali shares her "10% more, 10% faster" framework for trusting your training and walks th...
- 3 weeks ago37 min
RTTC #235 Proof of Time Half Marathon Training Week 8
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway. She shares how she reorganized her training around real life: swapping days, choosing a staycation over travel, and still getting in speed work, strength training, and a long run. Along the way she reflects on visible strength gains showing up in everyday moments, and reminds listeners ...
- 3 weeks ago36 min
RTTC #234 What Speed Workouts Can a Slow Runner Do That Are Simple?
Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs. And she explains exactly why each one matters for runDisney race day. She covers the science behind sprint duration and recovery time, introduces the "pink, green, and gray zone" pacing concept, and shares how consistent speed work can lead to real, measurable pace improvements in...
About Running to the Castle
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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