Rise and Run

A fractured kneecap, a missed flight to Honolulu, and a coaching mindset stronger than ever—Jeff Galloway joins us with candid lessons on healing, pacing, and performing when it counts. We kick off the new year one week from Walt Disney World Marathon Weekend, and Jeff brings the practical wisdom runners need: how to decide when it’s safe to return from injury, why walking long sessions preserves endurance, and how run-walk-run keeps you moving without adding stress.We get specific about race-week decisions that make or break your day—starting slower than you think you should, choosing a conservative pace group for built-in support, and fueling in simple, steady doses to avoid GI surprises. Jeff shares a clear rule of thumb: two to four ounces of water and 30 to 40 calories of sugar every two miles, with a smart pre-start snack inside 30 minutes to prevent an energy dip. We also talk character stops, run-by selfies, and the moment to pull back if swelling, pain, or loss of function shows up midrace.Beyond the logistics, we celebrate what makes Run Disney different: kindness, camaraderie, and the friendships forged at 3 a.m. in a parking lot and on quiet miles after Hollywood Studios. Jeff reframes success to include six-minute miles and sixteen-minute miles, reminding us that progress is personal and community-powered. He previews 2026 plans—from Greece with Dean Karnazes to a Munich race weekend—and shares how mantras and community help quiet the monkey brain during recovery.If you’re tapering, coming back from a setback, or toeing your first Marathon Weekend start line, this conversation is your calm, clear plan. Listen, share with a friend training for Disney, and tell us: what pace group are you choosing and why? Subscribe, leave a review, and join the Rise and Run family as we cheer you to the finish.Jeff’s LinksJeff GallowayJeff’s  Training AppJeffs Training HubGalloway Training GroupsRise and Run LinksRise and Run Podcast Facebook PageRise and Run Podcast InstagramRise and Run Podcast Website and ShopRise and Run PatrSend us a textSupport the showRise 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 LinksMagic Bound Travel Stoked Metabolic CoachingRise and Run Podcast Cruise Interest Form with Magic Bound Travel Affiliate Links The Start Line Co.Fluffy FizziesMona Moon Naturals Rise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded

A little Christmas magic meets marathon grit. We open with holiday cheer, community thanks, and a few playful ideas—from telethons to extra-big meetup cookies—before diving into a rewind that still gives us goosebumps: the Walt Disney World Marathon story of first-time marathoner and champion, Stephanie Muscat.Stephanie’s path started in the pool. Years of swimming turned into tentative laps on an indoor track, then into local 5Ks and half marathons that built confidence. She explains why runDisney hooked her—the DJs at 3 a.m., the pre-start electricity, and the promise of sprinting past Spaceship Earth—and why Disney was the perfect stage for a marathon debut. On race day she kept the goal simple: a smart run around three hours. The early lead surprised her, Main Street USA brought tears, and a bike lead quietly guided the way. At mile 19, rain poured at Blizzard Beach, second place loomed a few minutes behind, and Stephanie turned the weather into fuel. By the time she entered EPCOT, the possibility became a pulse, then a certainty: tape up, arms high, a finish line she won’t forget.We also share practical updates for runners prepping for Marathon Weekend, Princess, and Springtime Surprise—training checkpoints, ADR reminders, and big news from runDisney: Dopey Challenge merchandise access limited to registered Dopey runners on day one, with verification and item limits. Our Disney Springs meetup is set, free, and cookie-powered, with a flag raffle and a group photo at 3:30 p.m. The race report packs in festive wins from across the country: PRs and age-group podiums, costumes and community, and a subzero grind that ended in hot chocolate.Whether you’re chasing a BQ, jumping into your first 5K, or just here for the Main Street chills, you’ll leave fired up with clear tips, real talk, and a reminder that if you make it to the start, you’re already winning. If this story moved you, follow the show, share it with a runner friend, and leave a quick review—what’s your next starting line?Rise and Run LinksRise and Run Podcast Facebook PageRise and Run Podcast InstagramRise and Run Podcast Website and ShopRise and Run PatreonRunningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off) Send us a textSupport the showRise 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 LinksMagic Bound Travel Stoked Metabolic CoachingRise and Run Podcast Cruise Interest Form with Magic Bound Travel Affiliate Links The Start Line Co.Fluffy FizziesMona Moon Naturals Rise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded

The early alarms, the corrals, the castle, the finish line glow—Marathon Weekend is closer than it feels, and we’re tackling the questions you’re actually asking. We dig into the big simulation week and why it’s more about patience than pace, then talk taper calm and how to internalize race pace without burning yourself out. From there, we zoom into the choices that matter: smart carb loading at Disney (yes, fries can be part of a plan), when a hydration vest helps, and how to keep your hands, feet, and head warm with simple gear that won’t slow you down.We map spectator routes that work for early birds and back-of-packers—TTC for easy mid-race cheers and a monorail return to EPCOT for the finish—plus a cheer squad meetup near Coronado Springs around Mile 20–21 for that late-race lift. Sleep still tricky? We share practical routines, layered alarms, and low-stress morning timelines that get you to security, a character photo, and your corral without rushing. We also break down shoe rotation for challenges and the one rule we never break: nothing new on race day.Course talk stays honest: which Magic Kingdom approach feels better, why Cone Alley relief matters, and how to segment the marathon into bite-size goals that carry you through the hard miles. If the wall shows up, tuck into a Galloway pace group or lean on the runners beside you; conversation, music, and simple countdowns can turn a tough patch into forward motion. We wrap with a race report full of cold PRs, muddy finishes, and a spotlight on Rocket City’s hat trick challenge, proving again how community turns big goals into finish-line moments. If this is your first 5K or your seventh start at 26.2, there’s a plan here to make race day feel doable.Subscribe, share with a friend gearing up for Marathon Weekend, and tell us your best cold-weather or spectating tip in a review—we’ll feature our favorites on a future episode.Send us a textSupport the showRise 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 LinksMagic Bound Travel Stoked Metabolic CoachingRise and Run Podcast Cruise Interest Form with Magic Bound Travel Affiliate Links The Start Line Co.Fluffy FizziesMona Moon Naturals Rise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded

The alarm hits at 2 a.m., the corrals open in the dark, and somehow the magic feels brighter than ever. We bring together Dopey veterans and a first‑timer to unpack the real playbook for Marathon Weekend: how to shop the expo without losing your day, when to join the virtual queue, and which transport options get you to EPCOT stress‑free. From the 5K’s calm walk to the marathon’s 4:30 a.m. start, we map water stops, fuel options, spectating windows, and the course quirks shaped by current construction.The strategy talk gets honest. Walk the 5K to bank energy. Use shorter run intervals on Saturday if you’re in later corrals. Save character photos for later in the race when lines shrink. Bring two or three pairs of shoes, recovery sandals, and a spare pair of socks for a mid‑marathon reset. Pack Epsom salt, roll your feet, and stash sunscreen and anti‑chafe plans. We compare caffeinated gum to coffee, warn against accidental over‑caffeination, and share the flat‑lay routine that turns chaos into calm. Above all, we keep mindset at the center: pick joy at the bleachers, pace your day, and let Main Street carry you without sprinting the tracks.You’ll also hear a lively race report from the inaugural San Antonio Marathon—beautiful course, big hills, warm temps, and standout community support—plus quick hits from races nationwide. Whether you’re chasing Dopey, Goofy, or a single distance, this episode gives you the concise, experience‑tested guide to stay ahead of the balloon ladies and finish with a smile. If this helped, follow the show, share it with a running friend, and leave a quick review so more runners can find the Rise and Run family.Rise and Run LinksRise and Run Podcast Facebook PageRise and Run Podcast InstagramRise and Run Podcast Website and ShopRise and Run PatreonRunningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off) Send us a textSupport the showRise 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 LinksMagic Bound Travel Stoked Metabolic CoachingRise and Run Podcast Cruise Interest Form with Magic Bound Travel Affiliate Links The Start Line Co.Fluffy FizziesMona Moon Naturals Rise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded

In this episode, we shine a spotlight on one of the most misunderstood parts of the runDisney experience—the Dead Last Start. Often seen as a disadvantage, the DLS is actually a unique community filled with resilience, camaraderie, and surprising benefits.We’ll break down what the Dead Last Start really is, clear up common misconceptions, and hear firsthand stories from runners who’ve embraced starting at the very back. From the balloon ladies to the pacing challenges, from the data and graphs shared in Facebook groups to the laughter and costumes that make DLS special, this conversation uncovers the magic behind the miles.Whether you’re a front‑of‑the‑pack runner or someone who’s ever worried about being placed in DLS, this episode proves that every start line has a story and every finish line is worth celebrating.From Crunchwraps to Chalupas,  we hear from Divya who ran the Taco bell 50tk where runners cover 31 miles, stopping at nine Taco Bell locations to eat a menu item at each. With an 11-hour limit,Rise and Run LinksRise and Run Podcast Facebook PageRise and Run Podcast InstagramRise and Run Podcast Website and ShopRise and Run PatreonRunningwithalysha Alysha’s Run Coaching (Mention Rise And Run and get $10 off) Send us a textSupport the showRise 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 LinksMagic Bound Travel Stoked Metabolic CoachingRise and Run Podcast Cruise Interest Form with Magic Bound Travel Affiliate Links The Start Line Co.Fluffy FizziesMona Moon Naturals Rise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded