In this episode of Running to the Castle, Dr. Ali breaks down how to decide which workouts to keep and which to let go when life gets busy, you’re worn out, or an injury is creeping in. 

In this episode of Running to the Castle, Dr. Ali talks to runners who feel shaken after a rough peak long run and wonder if they’re ready for race day. 

She explains why that hard run is so common and what it actually says about your fitness. 

In this episode of Running to the Castle, Dr. Ali answers a question a lot of back-of-the-pack runDisney runners struggle with... how do you keep training when you don’t have a race on the calendar?

In this episode of Running to the Castle, Dr. Ali tackles one of the most common fueling mistakes she sees: waiting for hunger to tell you it's time to eat. 

In this episode of Running to the Castle, Dr. Ali explains why she pulled out of her proof of time 10K during race week. 

In this episode of Running to the Castle, Dr. Ali breaks down why more speed workouts aren't always the answer when you feel like you're not getting faster. 

In this episode of Running to the Castle, Dr. Ali explains what the taper really is and why the right amount of pulling back changes with your race distance. 

In this episode of Running to the Castle, Dr. Ali tackles a debate that keeps resurfacing on social media... whether 3 days of running a week is actually enough to train for a marathon. 

In this episode of Running to the Castle, Dr. Ali walks through hitting peak week of her Proof of Time 10K training... and what happened when her body had other plans. 

In this episode of Running to the Castle, Dr. Ali combines two weeks of Proof of Time Half Marathon training into one honest, "it just didn't happen" kind of episode. 

The takeaway she wants every runner to hear... after a rough stretch, your pace doesn't crumble, but your legs might be sore, so treat that first week back like a recovery priority, not an afterthought.

In this episode of Running to the Castle, Dr. Ali breaks down the five warning signs that tell her a runDisney runner's speed workouts simply aren't built for them...even after months or years of consistent training. 

In this episode of Running to the Castle, Dr. Ali catches up on three weeks of Proof of Time half marathon training that didn't go according to plan: three weeks, zero perfect training days, and somehow Dr. Ali is more confident than ever heading into her Proof of Time 10K.

In this episode of Running to the Castle, Dr. Ali digs into why hill training is one of the most underrated ways to get faster for runDisney races...and how to actually "overcome the dragon," the nickname one of her Stronger Faster Finisher runners gave to the toughest incline on course. 

In this episode of Running to the Castle, Dr. Ali breaks down the progression run... one of her four go-to speed workouts for runDisney runners using run/walk intervals. 

In this episode of Running to the Castle, Dr. Ali breaks down why so many back-of-the-pack runners get stuck in what she calls the "gray zone"... running just hard enough to feel exhausted but never fast enough to actually get faster. 

In this episode of Running to the Castle, Dr. Ali recaps a rare 100%-completion week of Proof of Time half marathon training, hitting every cardio and strength workout on the plan. 

In this episode of Running to the Castle, Dr. Ali breaks down six signs that show a slow, back-of-the-pack runDisney runner is making real progress toward leaving Corral G behind.

In this episode of Running to the Castle, Dr. Ali shares Week 12 of her Proof of Time half marathon training journey, digging into what it really takes to hit and hold race pace when your body (and the Las Vegas summer heat) is fighting back. 

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. 

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.