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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.

Send us a text

In this episode of Running to the Castle you’ll learn if you can go to the parks after each Dopey race or if you should be resting.

In this episode I give examples of what seasoned Dopey runners do. And I include after each race day for Dopey, the 5k, 10k, half marathon and full marathon at Disney. There is one day in particular that seasoned runners, the majority, said the same thing.

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 how to fuel yourself during the Dopey Challenge races.

Learn how to fuel for the 5k,10k, half marathon and full marathon.

Some often forgot times related to the Dopey Challenge like waiting around in the corral for hours and family reunion area means you need to bring fuel for those times, too.

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.

Links mentioned: Carb Loading for Dopey

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 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! Learn what to eat the morning of the race if you aren't hungry.

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 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

The best tip: you’re fueling for future you, not current you.

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 how much and when to start carb loading for the Dopey Challenge at Disney World.

If you’ve ever bonked, felt like your legs were dead during a race and your training and strength were on track it could be because you weren’t fueled well enough, if that’s the case: this is the podcast episode for you.

You’ll learn which day to start carb loading, how many carbs to eat each day and a better way to get those carbs in easier.

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.