In this episode of Running to the Castle you’ll learn if squats and lunges are the best exercises for runners with knee injuries.

In this episode of Running to the Castle you’ll learn how to finish the Dopey Challenge even when you’re injury-prone without getting injured with strength training.

In this episode of Running to the Castle you’ll learn how to get rid of plantar fasciitis pain before race day, like Princess Half Marathon Weekend.

In this episode of Running to the Castle you’ll learn what to do to manage IT Band Syndrome 2 weeks before race day.

In this episode of Running to the Castle you’ll learn what to do to manage leg pain 2 weeks before the half marathon or 2 course challenge at runDisney.

In this episode of Running to the Castle you’ll learn 7 patterns Dr. Ali recognized as a physical therapist to runDisney runners DNF’ing their race.

In this episode of Running to the Castle, you'll learn how to prepare for runDisney races like Chills and Thrills and Wine and Dine, and Dopey through strategic base building, strength training, and personalized pacing and differentiate between soreness and shin splints.

In this episode of Running to the Castle, you'll learn how to beat the Balloon Ladies and avoid getting swept using the Triple S Method: Speed, Strength, and Stamina. 

You’ll also learn personal information about me, Dr. Ali and get to know me better.

In this episode of Running to the Castle, you'll learn why more strength training isn't always better for injury prevention in runDisney runners. 

In this episode of Running to the Castle, you’ll learn how to strategically prepare for the Dopey Challenge, especially if you're a new runner. I cover the essential steps to avoid injury and cross that finish line strong

In this episode of Running to the Castle, you’ll learn why jumping straight to heavy lifting might be sabotaging your running goals—and how starting small is the key to long-term strength and injury prevention. 

In this episode of Running to the Castle, you’ll learn why knee pain and shoe swaps might not be the root of your running struggles

In this episode of Running to the Castle, you’ll learn what to do if stretching hurts you and how to effectively manage pain and tightness without making things worse.

In this episode of Running to the Castle, you’ll learn why runners with tendinitis often make their symptoms worse with the wrong approach to recovery.

In this episode of Running to the Castle you'll learn if you want to spend time all training season googling answers to different things and do it yourself having a coach isn't for you.

This episode is a little tongue-in-cheek which is out of the norm for this podcast, and that's OK we can have a little fun even when Dr. Ali is typically on the serious side.

In this episode of Running to the Castle you’ll learn how to improve your speed and pace so you can run faster at the Dopey Challenge in Disney World in 2026.

Specific important aspects of getting faster are discussed including speed workouts and how fast to run each week to make sure you get faster for Dopey 2026.

In this episode of Running to the Castle you’ll learn the proof of time requirements for the runDisney Marathon and runDisney half marathon and what you need to do to get a proof of time so you get placed in lower corrals.

In this episode of Running to the Castle you’ll learn the 5 key elements that you need to include in your strength plan so it works and you stop getting injured. When you have some of these elements but not all of them you won’t get stronger and stop getting injured.

Learn when to officially start training for Dopey and what to do leading up to official training. There are specific things to work out and a top mistake to avoid. Avoid this top mistake so you don’t get injured again and you can stop getting minor injuries throughout training.

In this episode of Running to the Castle you’ll learn the amount of time it takes to recover from a marathon. I’ll review the typical timeline of recovery from the standpoint of normal breakdown that happens during running a marathon.

In this episode of Running to the Castle you’ll learn what to do during the 6 weeks from Marathon Weekend to Princess Weekend when you ran the half marathon and are running the Princess half marathon.

In this episode of Running to the Castle you’ll learn the 3 Main Elements you need to include in the time between Dopey and Princess Weekend.

In this episode of Running to the Castle you’ll learn how to recover fast from a Marathon so you can keep training for your next race.

In this episode of Running to the Castle you’ll learn what to do in the first few days after Dopey to recover fast and get rid of pain and soreness.

In this episode of Running to the Castle you’ll learn how to fuel for a marathon when you’re a slow runner running a marathon in 6+ hours.

Find out if runners should go to the parks after runDisney races or if they should rest.