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This plan and post was originally made in preparation for our first runDisney event, The Twilight Zone Tower of Terror 10-Miler.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!
Good read. Informative and helpful. Thanks for sharing this!
thanks for the information
Wow! Thanks for the advices man! I’m cutting back on Bic Macs and milkshakes now. Time to keep this old body up to shape.
Good read, well written and informative.
Dixon pass in this wave, did not stop the pace of their own development, but constantly looking for new development opportunities.
Tom, I’ll never be a runner, but your article has given me motivation to get back out there & walk! Longer, faster, etc. I always listen to podcasts while I walk, and I like most of the ones you do. Try Disney Hipsters http://goo.gl/3Tem1A and The Unofficial Guide’s Disney Dish http://goo.gl/2PS6F8 if you don’t listen to them already!
Hi Tom,
First, I want to say I have learned a great deal from your photography advice, and made many of my photo purchases based on your recommendations.
But…, as a sport medicine physician, I feel the need to make a few comments.
Re: Vibram Five Fingers – This.
http://www.runnersworld.com/general-interest/vibram-agrees-to-settle-class-action-lawsuit
For the audience you are writing at(I am assuming beginners, based on what you are writing) minimalist footwear may not be the best choice. Your advice to seek out sales help at a “true” running store is sound, as the best footwear is based one’s foot type and running pattern, not on a brand name.
Even though I was sponsored to run in one company’s shoe for several years, I would never suggest buying “Brand X”, no matter what the reputation. I would liken this to going to an auto mall and just saying I’d like a “Ford”, and hoping I got the appropriate car. (Did you want an SUV, minivan, sedan. . .)
I would encourage your readers to sort out their foot type, determine their current and desired mileage, and ‘test drive’ several companies in that style before buying. A good shoe store will let you run them outside, or at a minimum on their treadmill.
Thanks for the great pics!
I do love your blog.
I am so happy that there is another young couple who is in love with everything disney as much as I am. (Husband, not as much..not even close) my wedding dress was even a disney collection belle dress. I love every post I read here. And I am so happy to see this post! We are going to disney world in November and I’ve been obsessing over being in better shape by then. This is so helpful and totally what’s on my mind. Thank youuuu!
Thanks for the article Tom! I got a fitbit as a Mother’s Day gift and I really like it. It’s amazing to see how much I walk at work alone (I’m a R.N.) It really has encouraged me to move more on my days off. I joined the DTB fitbit group for extra motivation. We leave in 10 days for our next WDW vacation and can’t wait to see how many steps/miles I walk in a day while there. I also love Saucony shoes…the only gym shoes have have ever purchased that are comfortable from day one.
I like Inside the Magic for Disney podcasts!
I like Inside the Magic for Disney podcasts!
You will love having the fitbit at Disney! It is crazy how many steps you get in and how many “stairs” you get walking up the slopped parks! I love the idea of a fitbit group for Disney motivation, too! Great idea!
I was a competitive runner in high school. Now, no. But I really regret not training hard for our first WDW trip. We did some walking, sure, but it was nothing now that I look back upon it.
I also wore my 23ish pound baby everywhere (which I do at home, too), but that made it just that much extra challenging.
Next time? A much more rigorous walking/training regimen for our whole family so we can have more energy at the parks instead of petering out so early.
Thanks for this; your blog is great! Got any tips for people who do runDisney events in the morning, but want to tour in the afternoon? Or taking pictures while running? (My sister and I did the Princess Half this past February, and had so much fun we’re going back again!)
I’ve run three Disney half marathons (Disney half, Wine and Dine half, and the Princess half) and they are all my favorite races! I especially love seeing the costumes and the entertainment along the route! I never liked running and still kind of don’t, but I do love getting medals and the feeling of accomplishment and camaraderie during the races! If you aren’t going for a PR, plan on stopping at some of the characters if their lines aren’t long and look for the race photographers, you will cherish those pics. My advice would be to do a trial run or two in the outfit you plan on wearing during the race, everything from underwear to socks. You never know what will chafe until you run in it. Also plan on a way of attaching any goos, sport beans, or whatever you use for energy before the race and test it. I always bring extra safety pins, just in case they aren’t in the bag for the race number, but I also attach my sport beans by safety pin to my shorts. I thought I would like carrying a camelback until I ran with it and hated it bumping along on my back! If it’s chilly plan on bringing disposable outer clothes that you can shed when you warm up. You won’t get them back. I hope you love the race!
ps My second favorite race is the Indy Mini. The mass of runners was so motivational!
“My advice would be to do a trial run or two in the outfit you plan on wearing during the race, everything from underwear to socks.”
GREAT tip, and something I learned the hard way!
Great tips! I ran the Princess Half this past February and loved it. I’m going back in 2014, and hope to do the Wine and Dine someday! I’d add the following suggestions: (1) don’t leave the same day as the race; if you have to, sign up for late check-out as soon as possible. We made that mistake, and had to rush back and pack up as soon as we finished the race. (2) Every time you see a professional photographer, smile like a Midwest beauty pageant queen. Best race pictures I’ve ever taken! (Although I guess it helps when you’re not concerned with a PR 🙂 (3) Check the runDisney Twitter feed obsessively the week before the race – they do a meetup run for a select few. This year included Sean Astin, among other dignitaries – and you get to run through a totally empty Epcot!
I’ve gone from 190 pounds to 166 pounds since Christmas simply by using a calorie counting app. I’ve always been in pretty good shape and stay active and lift weights, but I decided I wanted to get leaner. Disney was a big part of my motivation, because I know I’d be looking at photos from our upcoming April trip for a long time!
It’s interesting that just the act of counting calories can assist with weight loss. I’ve heard numerous reports that after putting calorie information on menus, a lot of restaurants have seen significant decreases in business.
Whatever works, right?!
good luck everyone on getting in to fit i just did and it’s amazing but not so easy.
How is your training going? ToT will be my first big race and I need some motivation to keep me going with 2 months still left of training! Any tips?
Haven’t started training yet. Uh oh…
Tom,
Do you know of any running groups at disney? I am training for the chicago marathon and am supposed to run 18 miles labor day weekend when we are there. UGH 🙁
Tom, you should add ISO 5571 to your running playlist! It’s a pretty informative podcast and the guys sound like they know what they’re talking about..
I honestly have not listened to a single episode. Don’t like the sound of my own voice.