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

Listen to the whole episode to hear examples of how many carbs are in honey stinger waffle, honey stinger chews, clifbloks, gummy bears and more. Top tips for the hard miles, fuel by time not mileage, and how often to take in fuel.

In this episode of Running to the Castle you’ll learn what to eat and how to eat first thing in the morning for breakfast on race day, especially if you’re not hungry in the morning or you have to wake up super early (hello runDisney 2am wake ups!)

Some things that may sound crazy include me trying soda first thing in the morning!

In this episode of Running to the Castle you’ll learn my recommendation as a coach for runDisney runners who needs to fuel for a 5k and in what situations you should fuel for a 5k.

Special situations you’ll learn about:

• Multi-day races like Dopey Challenge

• Workouts that include strength training or stretching

• runDisney races with early early morning races

In this episode of Running to the Castle you’ll learn how much and when to start carb loading for the Dopey Challenge at Disney World.

You’ll learn about specific clothing and socks to wear to avoid chaffing on your legs or blisters on your feet. There are special types of bandages you can use in addition to the special socks to give your feet an extra barrier to prevent blisters.

You’ll also learn what to do if you do if you do get blisters to prevent them from getting worse.

For the injury-prone runDisney runner you may want to run the week of your race to get a few final miles in… or you may feel guilty about taking time off.

Listen to this episode to find out which is best: running race week or taking some time off.

The mornings are early and waiting around in the corral is long, to avoid muscle cramping, vice-grip like feeling in your calves warm up properly before your race.

In this episode of Running to the Castle learn what to do after your race to make it so you don’t feel so sore the next day.

If you’ve ever experienced knee pain or other running injury and you’ve thought to yourself “oh I need to strength train more”, “I need to stretch more”, or something like that… more in these cases are just more, it’s not better.

In this episode of Running to the Castle Stephanie Vukovich joins me to tell us about Coast to Coast and how to earn that coveted medal!

In this episode of Running to the Castle Sarah Zuk shares everything she knows about fundraising to run runDisney races. She shares information she knows as a runner who has been fundraising for years and has worked closely with charities that have bibs for runDisney races.

In today’s episode of Running to the Castle I had the opportunity to chat with Registered Dietitian Stephanie Hnatiuk. We discuss best practices when fueling for long distance races and multi-day events like the 2 Course Challenge and 4 day events like Dopey.

In this episode of Running to the Castle I’m answering a question a runner emailed me: They missed their long run, what should they do to make it up?

Questions I answer in this episode;

• Can you make up that long run later in the week?

• Can you tack on the extra miles onto another run?

• What do you do about the long run when you’re on vacation?

In this episode of Running to the Castle I am discussing Runner’s Knee. Runner’s knee is also known as Patellofemoral pain syndrome, it’s called Runner’s knee because it’s common in runners but it’s not exclusive to runners. And it’s frustrating to runners because many of the symptoms happen NOT when you’re running.

In this podcast episode I’m answering the question is running more than 3 hours bad for you? I’m talking about this in relation to training for a marathon and discuss if you should or shouldn’t limit your training runs to 3 hours.

Run fast to run slow. This is a concept to run most of your training runs slow so you can improve pace overall. Listen to the podcast episode for why this works and how to do it

Listen in to learn what to do so you don’t cause more pain and have to rest for 6 weeks, instead of the 2 you already rested.