Disney Fitness Tips
Whether your goal is to lose weight or get in shape for your Disney vacation, or prepare yourself to run in the Walt Disney World Marathon, you need a fitness plan. If you’re a bit unsure of where to start, fear not, as you aren’t alone. In fact, we’ve been there, and have some beginner’s advice to help.
This plan and post was originally made in preparation for our first runDisney event, The Twilight Zone Tower of Terror 10-Miler. However, the advice here applies equally to everyone. Even if you’re not running a marathon, it’s easy to walk the equivalent of a 10K to half marathon every day in the parks, and if you’re not used to that, it can take a lot out of you. That makes doing rope drop or staying until park close (let alone both) really tough if you’re not adequately prepared.
Obviously, there are a myriad of ways to approach fitness, but I’m going to detail ours. I’m not a fitness expert, but the methods described here have worked for me and others (so they’re proven!). As with all fitness plans, your mileage may vary. I’m not going to weigh this down with countless legal disclaimers, so here’s the important one: don’t be an idiot.
If following any of the advice here isn’t reasonable for you for whatever reason (pre-existing health conditions, pregnancy, etc.) don’t follow said advice. We aren’t responsible for your stupid decisions
With that said, let’s get in shape!
Getting in Shape for Disney!
There is no one single “fitness panacea.” Getting in shape requires dedication to exercise and healthy living, not one or the other. You may want to reduce or eliminate unhealthy habits such as smoking, excessive alcohol consumption, and eating foods from 7-11 when attempting to get fit. I know, I know…Slurpees are basically one of the four food groups, but apparently they’re not all that healthy! 😉
Proper diet is an integral element of getting fit or losing weight for a Disney trip. If you plan on going on the Big Mac diet while running a mile per day, you probably won’t see much in the way of positive results.
My aim is primarily to eat healthier and get tone. Because of this, I plan on eating more proteins, complex carbohydrates, and healthy fats. This means a lot of poultry, fish (tuna for lunch, wild salmon at least a couple days per week), oatmeal, avocado, nuts, sweet potatoes, asparagus, quinoa, and chocolate milk.
Chocolate milk is not here as a joke–it makes a great post-workout recovery drink! We’ll also eat whatever random healthy foods Sarah finds at the store after consulting her healthy recipe resources. Some of these foods don’t taste that great (quinoa, I’m looking at you!), but if it means getting fit, I’ll get used to them.
If you don’t want to eat foods you find disgusting, you should still improve your diet. We’re big fans of “Eat This, Not That.” Their book: Eat This, Not That! The No-Diet Weight Loss Solution is really helpful as it gives you some autonomy in determining what “level” of dieting you want to utilize.
It could be as little as swapping out one type of fast food for another to save calories and saturated fat, or it could be as extreme as buying different items in the grocery store for more substantial health benefits. We consider “Eat This, Not That” to be a healthier guide to living for all seasons. Even if we’re not trying to lose weight, it’s not a bad idea to consult with them before making a decision about what to order when eating out!
There is a common misconception that eating healthy is expensive. This certainly can be true if all you eat now is dollar menu burgers and you switch to buying only organic items from Whole Foods, but you can also get healthy and inexpensive items from Trader Joe’s.
You can make tuna sandwiches for only the cost of tuna, bread, celery, onion, and relish. We actually save quite a bit of money when we eat healthy. All of this money we save goes right into a Disney Dining fund. Not only are we eating healthier, but we have that carrot to chase as we attempt to get into shape!
Exercise
Since Sarah and I each have different goals, our exercise plans have always been starkly different. Sarah is primarily concerned with cardio and toning, and in the past she has turned our living room into her fitness center, using games such as Your Shape Fitness Evolved. Before you say, “that’s it?!” give one of those games a try. They’re ridiculously challenging on their highest levels. (Fortunately they don’t start out that way.)
I made the foolish assumption of thinking I could go toe-to-toe with her in one of these games once (my first time “playing it”) after she had been using it for a few weeks and I about collapsed after 10 minutes. In this day and age, literally all you need to get in shape is a TV and a video game system! (Well, plus good diet, as mentioned above.) In addition to these games, Sarah also now goes to the gym for classes and other things that our living room isn’t quite large enough to accommodate.
My workout regime is much more traditional. I get up at 5:30 am every morning before work, fire up the Playstation 3 to listen to some Disney tunes or the Top 7 Must Sees with Stacy (go to Mousebits.com to get a cleaner copy that you can put on your computer or Playstation; only amateurs watch the new “Must Dos” on their home TV) and do weight training.
You can purchase cheap weights at Wal-Mart, but I made the investment in Bowflex SelectTech 552 Adjustable Dumbbells (Pair) so that my weights wouldn’t take up so much room. I do a once every three days rotation, with arms (primarily biceps and triceps) the first day; chest and back the second day; and abs and lower body the third day.
In the evening when I get home from work, I go running around the neighborhood. Probably not something that needs any more explanation. As further “Disney motivation,” I listen to a selection of some of my favorite Disney podcasts. There are a lot of Disney podcasts out there (I’m planning on adding 2-3 more into my rotation as I ramp up my exercise regime–any suggestions?), so figure out which podcasts appeal to you, and listen to those while you run!
Pretty simple, right?
runDisney Training
When we told our friends who have participated in runDisney events (like the Walt Disney World Marathon) in the past, the immediate and unanimous advice we received was “check out Jeff Galloway’s training.” Seriously, that is what every single person told us. Given that, and since I’m not yet a marathon-running expert, I’ll defer to his advice. Check out his suggestions for beginners and also his tips for marathon training. After that, definitely peruse his site, as he is a wealth of knowledge on the topic.
The only other advice I’ll interject is to make sure your shoes are right for your foot. When I’ve run in the past, I’ve sworn by Saucony running shoes, as I feel they put more attention into the product and less into marketing and endorsement deals like some of the big names (cough*Nike*cough). Brooks is another shoe company I’ve heard great things about.
To determine what brand is right for you, head to a local running store (no, not Dick’s Sporting Goods). The prices may be a little higher, but these stores employ experts who keep apprised of all the latest developments in shoe technology and can fit your feet for the shoes that will work best for you. You may pay $50 more or so by going this route, but that’s a lot cheaper than knee surgery down the road. Small price to pay!
Getting fit for Disney can seem daunting, but if you have a plan and stick with it, support from friends (check out Twitter and other social media for Disney fitness “groups”), and a carrot to keep you motivated (and what better carrot than being in great shape for a runDisney event or even a Disney trip in general?!), you can do it!
Planning a Walt Disney World trip? Learn about hotels on our Walt Disney World Hotels Reviews page. For where to eat, read our Walt Disney World Restaurant Reviews. To save money on tickets or determine which type to buy, read our Tips for Saving Money on Walt Disney World Tickets post. Our What to Pack for Disney Trips post takes a unique look at clever items to take. For what to do and when to do it, our Walt Disney World Ride Guides will help. For comprehensive advice, the best place to start is our Walt Disney World Trip Planning Guide for everything you need to know!
Your Thoughts…
What are some of your top fitness tips? Planning on getting in shape this year for Disney? Do you agree or disagree with our advice? Any questions we can help you answer? Hearing your feedback–even when you disagree with us–is both interesting to us and helpful to other readers, so please share your thoughts below in the comments!
Love this post! I noticed your in Indy, I’m not sure what part though. I work downtown and love to walk/run down by the Canal, NCAA headquarters and behind the Zoo. If you can get over the smell of the White River (some days are worse than others), you can get some great views of downtown!
Guess I’m a little behind reading this, but thought I’d throw in a little personal experience.
I started running in more minimal shoes and FiveFingers about a year and a half ago and everything that hurt (shin splints, weird little side of the leg muscles, etc…) quit hurting and I’ve been able to run more and farther than I have ever been able to before.
But, just because it worked out for me doesn’t mean it works for everyone. Plus with the FiveFingers it takes a good three months or more building up distance (staring at 10% of your normal distance and increasing by adding no more than 10% more each week) to make sure you build up all of those under-used foot muscles and don’t get hurt.
That being said, I don’t have a problem running a 5k in the FiveFingers, but don’t think I would be up for a 10k in them even though I can run that in my “minimal” Sauconys. Mainly because my feet like a little more cushion on those longer runs despite my trying to tell them otherwise.
A good place I’ve found for shoe reviews and a neutral view on barefoot and minimalist is http://www.runblogger.com
Hope that helps a little 🙂
Very sound advice.
Against the advice of some commenting here, I ended up purchasing a pair of FiveFingers a couple days after this post. They were on the front page of SlickDeals, and I just couldn’t pass them up. Plus, I read from a variety of sources that there’s no issue with going straight to FiveFingers so long as you do it correctly.
The first day I ran, I only did about 25% of what I normally run. This was clearly too much, and I was sore for a week. Sore in a good way, I suppose. I could tell I was working out new muscles.
My next run, I ran half of what I did the first time. I was a bit sore the next day, but a day later, I was fine.
Since then, I’ve been running in them every (or sometimes every other) day, gradually increasing my distance. Absolutely no knee pain so far, although I’m still not up to what I used to run with regular shoes. I’m very glad I made the switch! YMMV, though.
Good! Glad they’ve worked out for you! I love mine and do as much as I can in them, and always get asked questions by random people everywhere I go.
Come join the WDWRadio running team! Then when people ask you why youre doing this, you tell them its for a good cause!
https://www.facebook.com/pages/WDW-Radio-Running-Team/163606410344409
Congrats on your decision to run some Disney races! After completing 5 Halfs and the Full, I guarantee you both a great time with some great camaraderie. My best advice is to enjoy race day. Learn to run with a little fannypack to bring tissues, lip balm, Gel Shots (if you need extra), your room key and a camera!! Amphipod has a good line of running packs/belts. Also, for the cold early morning starts in January, be sure to bring old pants/shirts you’re willing to toss after the first few miles or so. There’s a lot of standing around and waiting prior to the start and it’s important to keep warm. Good luck to you both!
Looks like we have the same goals!! My sister and I are also running the Tower of Terror 10 miler as our first race and hope to someday reach marathon status and do the elusive WDW Marathon. For now though, we’re aiming low. 10 miles is good enough for me.
I also use Just Dance on the Wii. Some of those songs really give you a workout and it’s actually fun, so it doesn’t feel too much like exercise.
Also myfitnesspal on the iPhone is GREAT!!! I’ve really learned what I’m taking in and usually, it’s nothing good. The pastweek or so I’ve began to transition more towards the protein and carbs and that app definitely helps me pick better choices than 250 calorie candy bar… Mmmm….. That’d be so good right now….
Anyways, good luck to you and Sarah and we will see you there!! 🙂
I plan on running the ToT 10-miler as my first race as well! I’m planning on running a 5k and 10k back here at home this summer first, and I have currently already started my training keeping track of what I eat, eating better, and getting on a couch to 5k program then taking it from there! :)Good Luck with all your training! And see you guys there!
Good Luck with your training! I just finished the 2012 Marathon and it was one of the best times of my life. I’m going Goofy in 2014!
Great article Tom!! I became a runner last March when a friend said she was running the Wine and Dine and I joined her. I wanted to go to Food and Wine Festival and this was the way my husband would let me go! I did 2 5K’s to prepare for the W&D Relay last year…..the Sunburst 5K in South Bend in June, and the Indianapolis Womens 5K over Labor Day. Both were my only times running outside. Small kids, 2 jobs, baseball practice, swim lessons and girl scouts make it nearly impossible to find time to myself, let alone time to devote 2-3 hours to outside running. So thankful my job has an onsite fitness center and a personal trainer that helped me get in great shape for the races! This year I am doing to Sunburst 10K and will do the ToT 10 Miler in September. My goal was to eventually make it to the Princess 1/2 Marathon, but who knows when we’ll be able to make it down there for that!
I run in Ascis and love them!! After 10 years of marching in the band, I run heal first and without proper shoes, it is unbearable after the 1st mile!! My Ascis are so comfortable. Like Laura, I also use RunKeeper for my races. I like that it talks to me and tells me how far/fast I’m going.
Good luck with your training!!! See you at the starting line!
While I’m not a runner, I did lose 85 lbs. Like you say, it all starts and ends with diet. And I don’t mean any trendy or from-a-book diet. People just need to watch what they eat (and smaller portions). Less processed food and more cooked at home food to. As for exercise, I prefer weight lifting to cardio (sooo boring), so I can’t comment on how to prepare for a run. But it never hurts to add weight training to a routine! Good article Tom, maybe it will inspire some people!
Apparently the new year and the 2012 Disney marathon have inspired a few people! We were just at WDW this past weekend to cheer on a friend running the marathon. Neither of us had even been to a race much less participate in one, but it looked like a TON of fun. Exhausting, but fun. So we have decided to make running a Disney marathon a goal for this year as well. We’re not quite sure which one(s) we will do yet, but the ToT 10-miler or the Wine & Dine 1/2 seem like good “warm-ups” to the full marathon. I’m excited to get going see how far we can take it! Good luck!
Hi Tom,
Thought I’d chime in. I work as a sport medicine doc in Canada.
I don’t endorse any company, per se, as each likely has an appropriate model, depending on your foot type. (although I personally run in Sauconys). The brand is almost irrelevant, other than how their ads affect you. The critical thing is having your foot type assessed by someone with some knowledge. ie. do you pronate (roll in), supinate, etc.
Based on this, the store employee should guide you to an appropriate STYLE of shoe for your gait and alignment, NOT a brand.
Having said this, the ONLY people I recommend Nike Frees or similar type shoes are those with perfect running mechanics, and ONLY as a second or third shoe for short training sessions. Definitely NOT for marathon or long distance training.
Hope this helps a little.
Interesting. Out of curiosity, why don’t you recommend minimalist shoes for longer distances? Based upon what I’ve read, this is a pretty divisive issue, and some people feel barefoot or minimalist running is safer if your mechanics are correct and some people strongly disagreeing.
Not enough cushioning for long distance training and the soles will wear out much too quickly. Even my day to day trainers only last about 8 weeks, alternating them every other day! I would use this type of shoe only 1-2 x / week for speed work.
Good article Tom. Check out the DisGeek Podcast at http://www.disgeek.com. I just did a segment on the runDisney and CHOC Walk events for the 2012 at Disneyland on the last show. – @TommyPix
Another shoe related tip – when buying running shoes, make sure to buy at least a 1/2 size bigger than you think you need – your feet swell when you run and you will definitely want the extra space when you are beefing up your mileage. In most other shoes I am an 8.5 or a 9, but I have run the Baltimore 1/2 marathon twice in my size 9.5 Sauconys and once in my 9.5 Brooks. I prefer my Brooks because they are slightly wider and lighter weight.
I’ve never run a Disney event but I decided 2012 is my year – I am deciding between the ToT 10 Miler and the Wine and Dine Half. I am somehow hoping that both will be doable!
It sounds like the ToT 10-miler will be at the end of September and the Wine and Dine Half will be at the end of F&WF, so you should be able to do both. Good luck!
Thanks! I’m sure I can talk my husband and/or friend/family member into to coming down for each weekend. I’ll be sure to look for you guys at the 10 miler if I’m there.
I swear by my Sauconys. I run ~15 miles/week, so while I’m not a marathoner, I do put the miles on my shoes. But I do agree with what people say above, you have to find what works for you. New Balance makes my toes go numb and Asics make may arch hurt. Find what works for you!
I track my runs using the Runkeeper app. I love that it tracks my pace, distance, and altitude (who know you were running hills and you didn’t even notice!). You can also input a run/walk Galloway style training so you don’t have to keep looking at your watch.
Thats all I have for unsolicited advice! I love running to Disney podcasts. Thats the only time I listen to them, so its good motivation for me to get running because I need my Disney fix! Good luck! Can’t wait to hear the updates.
Unsolicited advice is ALWAYS welcome here. (Plus, the last line did solicit advice!) Although I have an opinion on just about everything, I’m an expert on just about nothing. It’s great when others chime in when my opinions are misguided or don’t present the full story. I’m glad that you and others chimed in to offer more advice regarding running shoes!
Another timely Bricker article! The 2013 Marathon has been on my radar for a couple months now, as I want to make sure I have plenty of time to be ready. I might have to look into the ToT 10 Mile though, didn’t know about it, and like you said, would make a good prep. The Wine and Dine has always seemed like it would be fun, but spreading out trips is generally my preferred way to go.
Lots of good advice, especially the link to the training website. I find it very useful to have the chart on building up with a longer run every couple of weeks. As for the shoes, that is one thing I never thought about until reading more about running, so maybe it should be looked into. Right now I’ve got some Adidas running shoes from one of their outlet stores, so maybe not the right thing… we’ll see.
Good luck on sticking with the training! I find that Disney Marathon Medal to be a good tangible prize to works towards, so I’m hoping that will keep me on pace. Hopefully I’ll see you there! Oh, and I’ll be sure to say ‘Hi’ next time. 😉
Totally with you on that tangible prize! Seeing all of the comments on Twitter and photos was great inspiration, too. Now let’s just hope I can keep this inspiration going!
I know we’ll definitely need that to push through the year! Although I must say, after looking through all the maps of the different marathons, I might need some inspiration to get through the race without having too big of a picture taking urge. I mean, Animal Kingdom at night during the Wine and Dine, or sunrise running through the Magic Kingdom… all with the parks closed to guests. That might be the biggest challenge!
I’m not a runner at all, but I did want to agree with others based on many friends’ experiences. If you are going to get serious with running you should go be fitted by a specialist. Best of luck to you and Sarah! I’d love to participate in a runDisney event one day!
Tom
Congrats on moving ahead with your plan, you won’t regret it.
I’ve now run nearly 9,200 miles over the past 7 years and compete in around 5 marathons and ultramarathons per year, so you might say I am a fairly devoted runner.
My advice is similar to Nick’s, steer clear of the Vibrams until you have been running for at least a year. They’re simply not a Marathon distance shoe for 96% of the population
Thanks for the heads up. 96%? Wow. Well, hopefully I can beat the odds (after I ease into these shoes) and be one of the 4%!
Ahhhh the ToT2012 race!!! I’m so excited, that’s my goal to be my first Disney run! 🙂
Hi Tom, I do a fair amount of running and thought I might be able to offer a few tips on the running shoes….yes Brooks and Saucony make really good shoes, but so do Asics, New Balance, Mizuno and a few other brands. I’d suggest going to your nearest running specialty store (not big box sporting goods store, but a running specialty store), and they will fit you for a pair properly to avoid injury. Each brand tends to fit and support your foot differently and it’s very individual which one fits best. As far as Vibram Five Fingers go, if you weren’t aware yet they are for a completely different technique of running. Just google Barefoot or Minimalist running and you’ll find tonnes of information out there on it. The jury is still out on if it’s the ‘best’ or the ‘right’ technique, but it is a very different technique from the way most people run and it’s generally not encouraged to jump head-first into this style without some prior training and strength-building. (Haven’t read it yet, but apparently the definitive book on the technique is Born to Run by Christopher McDougall). If you want a shoe thats more a transition to the minimalist style shoe, check out the Nike Free 3.0 v3 shoe. Yes, occasionally Nike does make some very good running shoes, and this one is designed to transition to the minimalist style shoe, while also being ridiculously comfortable and would make an excellent day-to-day shoe as well. Anyway, just my 2 cents. Good luck and happy running.
Thanks for your thorough advice!
I probably should go back now and clarify that paragraph about running shoes. I scoped out Saucony for a while in determining which shoes would work best for me. It’s probably not best to just buy a random pair of Saucony’s online. Running shoe stores (boutique stores, not big box ones, as you mention) keep up on the scuttlebutt regarding shoes, and are a wealth of knowledge. My paragraph was meant to be a quick knock at Nike, which I really don’t like as a general matter, than bona fide shoe advice. Again, I need to go back and fix that…
As for the FiveFingers, thanks for the heads up. I’ve seen Born to Run quoted in articles and heard about it from friends, and it (indirectly) was my inspiration to try more “natural” running. Admittedly, some of my friends told me that I should “slow down” and not go headfirst into FiveFingers or that style of running, I sometimes think I’m invincible, and planned on not heeding their advice. After seeing so many comments here, though, I’m wondering if I should rethink that. After all, I’m not actually invincible. 🙂
Your welcome! I actually generally agree regarding Nike, except I’ve found that some of their product, particularly that which they sell directly as opposed to through the big box stores and not the Nike Factory Store stuff is a lot better fit, styled and quality. I was actually quite surprised by it.
I started looking into the minimalist shoes after a friend of mine went out and got a pair of the Five Fingers and told me how great they are. He is someone who despite being quite fit, always struggled with running due to joint pain and felt the minimalist technique would make a world of difference. He went “all-in”, jumping straight to the most minimal shoe made and suffered with muscle pain after his first half-dozen runs. He still isn’t a long-distance runner, and as others have said below the minimalist shoe isnt really intended for long distance runs, but he manages up to 5km comfortably. It can be done, just takes training and the guts to want to wear shoes that make your feet look like a Ninja Turtle!
Also – any more info/alternatives to the Nike Free 3.0 v3? I want as much information as possible before I make this decision. Thanks!
Haha. Sounds like me. I carefully considered and researched (aka spent countless hours when I should have been doing other things) my decision before jumping into the minimalist game with the Nikes. I’m not yet 100% sold on minimalist running, but find the concept and science behind it really interesting. I chose Nike after reading some articles and reviews online about the different options from the different brands and narrowing it to a few different options. I went out and tried a few others (New Balance Minimus and Merrell Trail Glove) which I’m happy to give you more detail about if you’re interested, but I’ll stick to the question.
Nike has a few different shoes they call ‘minimalist’. The Free Run+ 2 (very confusing naming!) is a very common shoe to see people wearing because it’s a really good looking shoe, but really isn’t a minimalist shoe beyond being very light. The Nike Free 3.0 v3 is built more minimalist with a very small heel rise (a few millimetres), very light materials, and a sole flexible enough to not constrict your foot movements. That all means it allows you to run with a minimalist technique. The fact it has a small heel rise makes it different from the Vibram shoes with no rise, making a bit more of a transition for someone used to running on ‘regular’ shoes. It also maintains a bit of a cushioned sole, which is really nice since I usually run on pavement. The shoe is ridiculously light and flexible and fits more like a sock than a shoe, especially since it doesn’t have a true tongue. I have used them for 20-30 minute runs now maybe a half-dozen times and find that I don’t have any joint pain, but do experience some mild calf soreness towards the end of the run – so I am getting the ‘benefit’ of using new muscles. So far quite happy with it for shorter runs, but I may continue wearing my Mizuno shoes for longer runs. I think the Nikes make a great shoe to start with while I am still trying to learn the minimalist technique, and allow me to continue to get the same amount of cardio time in as I was before without risking injury as I may have had I jumped straight for a ‘true’ minimalist shoe. Also, I think they will make a really good daily wear shoe once they are too worn for running and I am ready for something ‘more minimalist’.
I’m so excited for you! I’ve run 4 runDisney events, and I’m going back to run the Princess 1/2 in February. Hope to see you at the 2013 Marathon! Good luck!