Rise and Run

You can learn a lot about a running community by the questions they ask, and this week our listeners showed up with everything from serious marathon nerves to wildly fun runDisney hypotheticals. We dig into smart offseason training so you do not drift between race weekends: setting a local goal race, building an aerobic base, adding strength and mobility, and respecting summer heat. We also get specific on proof of time strategy, including why certain distances help, what counts for different runDisney weekends, and how planning ahead can change your corral placement and your whole race-day experience.

Then we jump into listener questions that are pure runDisney joy. We design dream Disney race courses with more time inside the parks, more Animal Kingdom and Pandora, a better Hollywood Studios stretch, and the return of that iconic World Showcase finish that feels like a true victory lap. We talk bucket list races outside of runDisney, bucket list moments inside Disney, and whether you should chase Dopey, Goofy, or “just the marathon” based on what you actually want your weekend to feel like.

The mindset talk gets real when we answer how to calm first-time Dopey and first-time marathon anxiety. We lean on trust-the-process training, run-walk pacing, and practical mental tricks for hard miles and lonely long runs, including music, podcasts, community messages, and finding a group that supports interval runners. Plus, we debate the most important question of all: if you could replace gels with Disney snacks as on-course fuel, what would you pick?

If you love runDisney, marathon training, and a community that celebrates every PR, every proof of time, and every finish, hit play. Subscribe, share the show with a friend, and leave a review so more runners can find the Rise and Run family.
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GoGuarded

Merch sold out by lunchtime. “Perfect” status quietly returned. Someone built a race plan around getting a photo with Boba Fett. That’s the kind of wonderfully specific runDisney chaos we love, and we’re recapping it live from the inaugural Rise and Run Cruise aboard Royal Caribbean's Utopia of the Seas.

We break down the 2026 RunDisney Springtime Surprise weekend from the expo to the finish line, including what went smoothly, what still needs fixing, and how to think about merch strategy if you can’t arrive on day one. We also talk about the surprise perfect recognition, why messaging matters for long-time participants, and what runners can do when demand keeps feeding resellers. Along the way we share a big personal update, Greg’s honor of guiding a runner through the New York City Marathon, plus some of the sponsor support that makes these weekends and trips easier to plan.

Then we hit the races: the 5K with standout theming and costumes, the 10K from a cheering perspective with behind-the-scenes finish line logistics, and the Inside Out themed 10-miler that closes the runDisney season with moody lighting, core memory vibes, and character stops that spark big feelings. Star Wars energy shows up loud through character lines, which leads to our ongoing debate about whether a full Star Wars race weekend could return and what might be standing in the way.

We finish with a rapid-fire race report, a live trivia contest that doubles as a weirdly fun Rise and Run history lesson, and plenty of moments that remind us why the runDisney community keeps growing. Subscribe for more runDisney race weekend recaps, share this with a friend planning their next Disney running trip, and leave a review with your favorite Springtime Surprise moment.
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Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

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Stoked Metabolic Coaching
Rise and Run Podcast Cruise Interest Form with Magic Bound Travel

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The Start Line Co.
Fluffy Fizzies
Mona Moon Naturals
Rise and Run Amazon Affiliate Web Page
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GoGuarded

Jeff Galloway didn’t just teach people how to run. He taught people to believe they belong. We put our normal Rise and Run format on pause to honor Jeff’s life and collect the stories that explain why his impact feels so personal to so many runners, from first-timers to legends.

You’ll hear from ultrarunner Dean Karnazes on Jeff’s generosity, his love of marathon history, and the Greece trip that’s now becoming a Jeff Galloway Memorial Tour. Amby Burfoot takes us back to a time when running on the roads made you look like an alien, then explains how Jeff helped turn a misunderstood pastime into a welcoming, mass-participation sport. Bill Rogers discusses what he respected most: Jeff’s kindness, the way he made strangers feel like friends, and the joy he injected into marathon culture.

Coach Chris Twiggs shares what it’s like to learn directly from Jeff’s books and mentorship, and why the run-walk-run method is really about sustainable marathon training, injury prevention, and keeping the doors open for beginner runners. Westin and Carissa Galloway close the circle with the family view: the same calm, curious, proud dad at home is the one you meet at a runDisney expo, answering emails, remembering your story, and insisting you take credit for your own finish lines.

 If Jeff ever helped you think, “I didn’t know I could do this,” you’re already part of what Jeff built.

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Jeff Galloway
Amby Burfoot
Bill Rodgers
Dean Karnazes
Carissa Galloway
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Rise and Run Podcast Website and Shop
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Runningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off)
Send us Fan Mail
Support the show
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

Sponsor Links
Magic Bound Travel   
Stoked Metabolic Coaching
Rise and Run Podcast Cruise Interest Form with Magic Bound Travel

Affiliate Links
The Start Line Co.
Fluffy Fizzies
Mona Moon Naturals
Rise and Run Amazon Affiliate Web Page
Kawaiian Pizza Apparel
GoGuarded

A race weekend can feel like pure fun until real life breaks through. We start by remembering Lauren Bullis, a beloved Rise and Run community member whose 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, dedicating runs across the country to help Lauren reach her dream of racing in all 50 states, turning grief into a shared tribute and a reminder that community is built one mile at a time.

Then we pivot into Springtime Surprise mode with the kind of practical runDisney talk that actually helps on race week: meetup details, travel stress, early alarms, and the latest Brook's runDisney shoe drop (including what’s available at the expo and what ships later). If you’re heading to Walt Disney World, juggling a challenge, or just trying to enjoy the parks without your legs falling apart, these small logistics matter.

Our featured guest is Dr. Ali Marty, a physical therapist, run coach, and host of the Running to the Castle podcast. We dig into running recovery, injury prevention, and smarter training: the “too far too soon” trap, underfueling, how to spot early warning signs like plantar fasciitis symptoms, and how to tell normal soreness from a problem. Dr. Ali also shares simple strength training for runners (single-leg heel raises and single-leg deadlifts) plus her favorite recovery non-negotiable after hard workouts, and yes, her famously simple pre-run fueling approach.

If this helped you, subscribe for more runDisney training tips, share the episode with a friend, and leave a review so more runners can find the show.
Send us Fan Mail
Support the show
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

Sponsor Links
Magic Bound Travel   
Stoked Metabolic Coaching
Rise and Run Podcast Cruise Interest Form with Magic Bound Travel

Affiliate Links
The Start Line Co.
Fluffy Fizzies
Mona Moon Naturals
Rise and Run Amazon Affiliate Web Page
Kawaiian Pizza Apparel
GoGuarded

In this episode, we’re joined by the legendary Jim Ryun, one of the most famous names in American middle-distance running, to talk about the coach who redirected his life, the moment he understood what breaking the 4-minute mile really meant, and why “ownership” is the skill that outlasts talent. Jim takes us from being a teenage Olympian to racing at Mexico City altitude, then back to the quieter memories of Tokyo that still shape how he views people and competition.

Because we’re the Rise and Run crew, we also bring it home to runDisney. Jim shares his connection to the first Walt Disney World Marathon, why he leaned on run-walk strategy, and what events like runDisney races do best for brand-new runners: education, community, and a reason to keep showing up. 
Then we shift into Springtime Surprise mode with a listener-friendly logistics rundown, including expo timing, virtual queues, transportation notes, corrals, spectating limits, and key course changes so you can pack your “patient pants” and actually enjoy the weekend.

With Earth Day around the corner, we spotlight Sneakers4Good, a sneaker reuse and recycling organization that helps keep used running shoes out of landfills while supporting microenterprise partners around the world. You’ll learn what kinds of shoes to donate, how the mail-in bag works, and why one simple closet cleanout can create real impact.

If you like the mix of running history, practical race planning, and community vibes, hit subscribe, share the episode with a running friend, and leave a quick review. What’s one goal you’re taking ownership of this season?
Send us Fan Mail
Support the show
Rise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.

Sponsor Links
Magic Bound Travel   
Stoked Metabolic Coaching
Rise and Run Podcast Cruise Interest Form with Magic Bound Travel

Affiliate Links
The Start Line Co.
Fluffy Fizzies
Mona Moon Naturals
Rise and Run Amazon Affiliate Web Page
Kawaiian Pizza Apparel
GoGuarded