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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.

1. Gentle movements like mobility exercises where you go through a range of motion but don't hold the position too long
2. Get up every 30 minutes or so. Every 30 minutes get up and walk some steps: go get some water, then the next time go to the bathroom (bc of all that water amirite?)
3. Get a massage today or tomorrow
4. Take a hot epsom salt bath. 20 minutes in a hot epsom salt bath, the magnesium helps with the pain and tightness.

Eat and hydrate! Lots of protein to give those muscles the building blocks they need to recover from the weekend races. Hydrate with water to flush out the lactic acid.

Free Resources

• Follow me on Instagram @rundisneydpt
• 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.

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In this episode of Running to the Castle you’ll learn how to fuel as a marathon runner running a marathon 6 hours or longer.

Avoid the top mistake that runDisney marathon runners make when fueling so you don’t bonk at 18 miles and hit a wall.

Aim for 60-90 grams of carbs per 60-90 minutes you’re out on the marathon race course. You can fuel with honey stinger waffles because they’re about 21 grams of carbs so you can eat one of those every 20 minutes to stay on top of it.

I review symptoms you may have if you’re behind on fueling and hydration. I review other options to use as fuel and how many grams of carbs they have per unit.

Free Resources

• Follow me on Instagram @rundisneydpt
• 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 a text

In this episode of Running to the Castle you’ll learn what to do to fuel for your half marathon.

In general for a half marathon aim for 60-90 grams of carbs per hour you’re racing, starting at the start line.

Options for half marathon fueling include gu, gels, flat soda, gummy bears, pretzels, tortilla chips, cosmic brownies, gatorade, powerade, liquid iv, scratch, pickle juice and more.

Fuel for your future self and if you’re already feeling thirsty or hungry you’re late so definitely drink or eat in that moment.

Space out your fueling throughout the hour to get your 60-90 grams of carbs. I lay out how often and how much to eat in this episode. Spoiler alert: avoid using mile markers as your cue to take in carbs.

Free Resources

• Follow me on Instagram @rundisneydpt
• 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.