Insights from recent episode analysis
Audience Interest
Podcast Focus
Publishing Consistency
Platform Reach
Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
Total monthly reach
Estimated from 4 chart positions in 4 markets.
By chart position
- 🇺🇸US · Running#10030K to 100K
- 🇦🇺AU · Running#2005K to 30K
- 🇲🇽MX · Running#1711K to 10K
- 🇵🇱PL · Running#613K to 10K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
12K to 45K🎙 Daily cadence·214 episodes·Last published today - Monthly Reach
Unique listeners across all episodes (30 days)
39K to 150K🇺🇸67%🇦🇺20%🇲🇽7%+1 more - Active Followers
Loyal subscribers who consistently listen
16K to 60K
Market Insights
Platform Distribution
Reach across major podcast platforms, updated hourly
Total Followers
—
Total Plays
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Total Reviews
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
Recent episodes
RTTC #232 How to Keep Strength Training Simple Enough to Actually Do It
Jun 25, 2026
25m 00s
RTTC #231 Proof of Time Half Marathon Training Weeks 5 and 6
Jun 23, 2026
32m 48s
RTTC #230 What Makes You Faster Quicker Running or Strength?
Jun 18, 2026
32m 32s
RTTC #229 Proof of Time Half Marathon Training Week 4
Jun 16, 2026
57m 22s
RTTC #228 Running Is Part of Your Life Not Your Whole Life
Jun 4, 2026
31m 44s
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 6/25/26 | RTTC #232 How to Keep Strength Training Simple Enough to Actually Do It | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it. She breaks down how to match your strength training approach to your life, your goals, and your brain's bandwidth, including when low weight and high volume makes sense versus when machines might be your best friend. Dr. Ali also unpacks the concept of neuromuscular demand, explaining why some exercises feel harder than ... | 25m 00s | ||||||
| 6/23/26 | RTTC #231 Proof of Time Half Marathon Training Weeks 5 and 6 | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay. She walks through a chaotic few weeks of new-build home repairs, including a major shower overhaul, a family health scare, and a weeks-long air conditioning nightmare that left her with almost zero workouts. Along the way, Dr. Ali shares her honest take on what missing two weeks of training actually does (and doesn't do) to your f... | 32m 48s | ||||||
| 6/18/26 | RTTC #230 What Makes You Faster Quicker Running or Strength? | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali tackles one of the most common questions she hears from slow and back-of-the-pack runners: what actually makes you faster: running more, strength training, or speed work? She breaks down the "gray zone," the frustrating middle ground where runners feel exhausted all the time but never seem to improve, and explains why the right answer depends entirely on where you are in your running journey. Dr. Ali also shares a ... | 32m 32s | ||||||
| 6/16/26 | RTTC #229 Proof of Time Half Marathon Training Week 4 | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through every workout from Week 4 of her Proof of Time half marathon training… the wins, the hard ones, and everything she had to rearrange when life got lifey. She digs into the "2 minutes per mile slower than race pace" advice that gets passed around constantly online, and explains exactly why it doesn't work for back-of-the-pack and run/walk runners the way it's intended to. Dr. Ali also shares what she's ... | 57m 22s | ||||||
| 6/4/26 | RTTC #228 Running Is Part of Your Life Not Your Whole Life | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali explores one of the most common questions she hears from runners: what do you do when life gets in the way of your training schedule? Dr. Ali shares her personal philosophy that running should fit into your life, not the other way around, and why embracing that mindset is actually what makes training sustainable. She covers the structure of her recommended training week, the value of cross-training and rest days, a... | 31m 44s | ||||||
| 6/2/26 | RTTC #227 Proof of Time Half Marathon Training Week 3 | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali takes us inside Week 3 of her Proof of Time half marathon training, a week where life got lifey and the schedule had to bend. She explores how to triage your workouts when everything piles up, why the order of your training days matters more than you might think, and how building toward a race pace is a long game that requires patience, paced testing, and a willingness to get honest with yourself mid-treadmill. From a br... | 48m 29s | ||||||
| 5/28/26 | RTTC #226 Will Running Longer Intervals Make Me Faster? | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down one of the most common assumptions in the run/walk world: that running longer is the key to getting faster. Using a real question from a Stronger Faster Finisher member preparing for a 10-miler, Dr. Ali walks through the math behind run/walk pacing and reveals four distinct levers every runner can pull to improve their overall pace. The episode challenges runners to think beyond just their run int... | 32m 18s | ||||||
| 5/26/26 | RTTC #225 Proof of Time Half Marathon Training Week 2 | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks through every workout and non-workouts of her second week of Proof of Time half marathon training. From navigating a low blood pressure episode that threw off her early week, to a brutal hill workout that ended with her on the kitchen floor eating spoonfuls of maple syrup, to a Friday long run that finally clicked, she shares the full picture of what training actually looks like. She also dives into the scien... | 36m 39s | ||||||
| 5/21/26 | RTTC #224 Cross Training What It Is and Why Every Slow Runner Needs It | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali redefines what cross training actually means for slow runners, and it goes way beyond strength training. She makes the case that true cross training is any cardiovascular activity that challenges your heart and lungs the same way a run would, from stationary bikes and ellipticals to paced walking. She also digs into how to use cross training to train to replace overloaded run days, and stop letting your breathing b... | 21m 39s | ||||||
| 5/19/26 | RTTC #223 Proof of Time Half Marathon Training Week 1 | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali kicks off her real-time proof of time training experiment as she prepares for a September 10K to earn a faster runDisney corral placement. She shares why she chose a longer training runway instead of rushing into a summer race, how she structured her weekly schedule around speed workouts, cross training, and long runs, and what she learned during her very first week of pace testing and 30-20-10 intervals. Dr. Ali also ge... | 53m 50s | ||||||
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| 5/14/26 | RTTC# 222 How Should I Carry Water for runDisney Races and Training? | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali answers a listener question about the best way to carry water during runDisney training and races… and whether hydration vests are basically the same thing as weighted vests. She breaks down the pros and cons of handheld bottles versus hydration vests, explains why hydration needs are different from adding extra weight for training, and shares why she personally prefers a handheld bottle because of sensory overload and c... | 27m 38s | ||||||
| 5/12/26 | RTTC #221 How Many Races Should You Sign Up For? | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down how many races slow, back-of-the-pack, or injury-prone runners should realistically sign up for each year without ending up burnt out, injured, or hating training. She shares her own strategy of training for a 10K proof of time months in advance instead of rushing into races unprepared, and explains why shorter races can actually help runners earn better placements for runDisney events. Dr. Ali also div... | 25m 32s | ||||||
| 5/7/26 | RTTC #220 Should Slow Runners Wear a Weighted Vest? | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali answers a Stronger.Faster.Finisher. listener question… should slow runners wear a weighted vest? She explains why weighted vests might make sense for firefighters, military personnel, police officers, paramedics, or anyone who needs to train with heavy tactical gear, but why they usually are not the best choice for slow, back-of-the-pack, or injury-prone runDisney runners. Instead of making every workout harder, Dr... | 20m 09s | ||||||
| 5/5/26 | RTTC #219 How to Do Intervals in a Crowded Race Environment | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali answers a listener question about how to manage run/walk intervals in crowded runDisney race environments, especially when dodging other runners makes the experience frustrating instead of fun. She explains how your interval choice impacts your strategy, and offers practical solutions like syncing with a pace group or nearby runners using similar intervals, temporarily walking through congested areas, and taking advantag... | 17m 00s | ||||||
| 4/30/26 | RTTC #218 How to Stay Consistent With RunDisney Training Without Hating Every Run | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down what consistency actually looks like for slow, back-of-the-pack runDisney runners… and why it has less to do with willpower and more to do with whether you actually enjoy your workouts. She shares how consistency even counts during rest and recovery phases, and explains how small factors like missing your caffeine or under-fueling with carbs can make a session feel completely impossible. Through persona... | 31m 46s | ||||||
| 4/28/26 | RTTC #217 The Non-Negotiable Everyone Should Add To Their Run | Send us Fan Mail In this episode of Running to the Castle Dr. Ali shares the one non-negotiable every runner needs to add to their routine, and it’s not another workout, speed session, or long run. It’s recovery. She explains why recovery should be treated as part of your run—not something optional—and how skipping it is one of the biggest reasons slow, back-of-the-pack, or injury-prone runDisney runners end up sore, stuck, or sidelined. Using a relatable coffee maker analogy, she... | 29m 24s | ||||||
| 4/23/26 | RTTC #216 How Fueling More Helped a Back-of-the-Pack Runner Finish Dopey an Interview with Kai | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali sits down with Kai to share his powerful journey from walking for weight loss to completing the Dopey Challenge after years of setbacks, surgeries, and time away from running. Despite dealing with multiple surgeries, shin splints, and barely being able to run 20 seconds at a time just months before race day, Kai committed to a different approach: slowing down, focusing on time on feet, dialing in fueling, and using a run... | 1h 04m 16s | ||||||
| 4/21/26 | RTTC #215 Springtime Surprise Recap | Send us Fan Mail In this episode of Running to the Castle Dr. Ali recaps her Springtime Surprise weekend experience from start to finish, sharing everything from travel chaos and expo surprises to race strategies and emotional finish line moments. She walks through how she approached each race in the challenge: choosing to walk the 5K, experiment with pacing and character stops during the 10K, and ultimately support a client through the 10-miler to ensure they finished ahead of the ball... | 48m 30s | ||||||
| 4/16/26 | RTTC #214 How Slowing Down Long Runs Helped Her Go From Just Finishing a Marathon to a Princess PR an Interview with Christina Bowler | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali talks with Christina Bowler about how she went from a self-proclaimed non-athletic Disney fan who could barely run the mile in gym class to a runDisney runner who completed multiple race weekends, finished her first marathon, and then cut her pace enough to hit a huge goal at Princess Fairytale Challenge. Christina shares how she got started because of her love for Disney and rare characters, how the Jeff Galloway plan h... | 1h 17m 56s | ||||||
| 4/14/26 | RTTC #213 Race Day Cross the Finish Line With Confidence | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali walks listeners through exactly how to approach race week so they can cross the finish line feeling calm, prepared, and confident instead of panicked and second-guessing themselves. She reminds runners that the hay is in the barn: the training is done, and this is not the time for bonus miles, pace tests, or trying to cram in fitness at the last minute. Instead, she explains how slow, back-of-the-pack runners shoul... | 27m 59s | ||||||
| 4/9/26 | RTTC #212 How a Back-of-the-Pack Runner Finished Dopey from the Last Corral Interview with Page Bitner | Send us Fan Mail In this episode of Running to the Castle Dr. Ali sits down with Page Bittner to walk through her full journey from a gymnast who hated running to a Dopey Challenge finisher, and not just any finish, but one that required adaptability, trust, and grit in brutal race conditions. Page shares how she went from sprinting and pole vaulting to her first half marathon on a whim, fell in love with runDisney, stepped away for years, and then returned with a renewed purpose, inclu... | 1h 19m 21s | ||||||
| 4/7/26 | RTTC #211 What to Do When Your Running Feels Worse Than It Did Months Ago | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali breaks down one of the most frustrating experiences for runners…when your pace slows down and your stamina feels worse despite months of training. She explains why this is incredibly common, especially for slow, back-of-the-pack runDisney runners, and why it’s usually not a sign that you’re failing, but a signal that something needs to change. From ruling out medical issues like iron deficiency, to addressing under... | 25m 54s | ||||||
| 4/2/26 | RTTC #210 No Pain No Gain Really? | Send us Fan Mail In this episode of Running to the Castle… Dr. Ali breaks down the biggest misconception in running, that “no pain, no gain” is the key to getting faster. She explains why that mindset is actually keeping so many slow, back-of-the-pack, and injury-prone runners stuck, exhausted, and frustrated. She clarifies the difference between pushing yourself hard in the right workouts versus feeling wrecked after every run, and introduces a more strategic approach built on pu... | 34m 00s | ||||||
| 3/31/26 | RTTC #209 Before You Stop Running Because of Pain Listen to This | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali Marty breaks down one of the most common fears she hears from runners: that a painful week of training means they've injured themselves and need to stop completely. Drawing from three recent conversations with runners dealing with knee pain, shin splints, and IT band issues, Dr. Ali explains why a single normal week of workouts is almost never the cause of sudden pain, and walks listeners through the real questions to as... | 28m 22s | ||||||
| 3/26/26 | RTTC #208 What Should You Eat When Training for runDisney Races? | Send us Fan Mail In this episode of Running to the Castle, Dr. Ali talks about one of the most common questions runDisney runners ask: what should you eat when training for your races? She explains why there is no single “healthy” meal plan that works for every runner. Using personal stories about her own possible food sensitivities and allergic type reactions, she shows how the same food can work well for one person and be a terrible choice for someone else. Dr. Ali breaks down h... | 28m 50s | ||||||
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Chart Positions
4 placements across 4 markets.
Chart Positions
4 placements across 4 markets.