Ep 238 Running to the Castle: Dr. Ali’s Quest for Stronger Runners
A race weekend can feel like pure fun until real life breaks through. We start by remembering Lauren Bullis. She was a beloved Rise and Run community member. Her kindness showed up in every holler hype, comment, and encouraging word. In the wake of her passing, our listeners do what runners do best: we show up. A simple, powerful idea takes hold. It dedicates runs across the country to help Lauren reach her dream of racing in all 50 states. This turns grief into a shared tribute. It’s a reminder that community is built one mile at a time.
The episode begins with an introduction from Laura Ann and Cyn from the Tampa . If you’d like to introduce an upcoming episode, please reach out to us on our social media. You can also email us, or leave us a message on our hot-line (727-266-2344).
Dr. Ali Marty
Our featured guest is Dr. Ali Marty (DrAliPT), a physical therapist, run coach, and host of the Running To The Castle podcast.
She shares a clear approach to injury prevention for runners. Do not ramp up too fast. Do not underfuel. Pay attention to early warning signs that appear outside the run. She explains that normal soreness feels broad. It improves with movement. A more serious issue often worsens with activity. It can also disrupt sleep. Her fueling advice is equally direct: start fueling about 30 minutes into longer efforts. Aim for roughly 60 grams of carbs per hour. Use simple, repeatable timing that works in training and racing.
Strength training is essential for runners. It is a key tool for durability. This is especially true for RunDisney challenges with multiple days on your feet. Dr. Ali recommends exercises that match the single-leg demands of running. She suggests single-leg heel raises and single-leg Romanian deadlifts. These exercises are high-value staples that target the calves and hamstrings. These muscles “push” you forward. She also offers a recovery habit she treats as non-negotiable. This includes adding hot or cold recovery after hard workouts. For example, a hot Epsom salt bath helps the body reset before inflammation stacks up.
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