How a Disney Vacation Can Teach Us All About Cardio and Endurance 

For my family that thrives on the “go, go, go,” a trip to Disney is like the ultimate endurance test, think marathon, but with more popcorn and Dole Whips. This recent Disney trip gave me a fresh perspective on endurance, both in terms of patience and physical stamina, and even provided some lessons that could benefit a distance runner. 

The Importance of “Time on Feet” (a.k.a. Disney Cardio) 

Anyone reaching for an ultra-marathon knows “time on feet” is just as critical as miles logged. Disney gives you that in spades, from the morning rope-drop races to evening parades. Each day was a cardio workout in disguise. You’d wait in line for 45 minutes, power walk to your Lightning Lane ride reservation, navigate crowds on Main Street USA, and carry exhausted little ones who don’t want to sit in the stroller you’re already pushing. I managed to sneak in some short morning or evening runs to stick with my 1-mile-a-day challenge, but Disney Cardio really took the spotlight, conditioning my feet (which were barking most nights) and muscles for non-stop movement. I averaged about 20k steps a day on this trip, including many hours of just standing in lines. 

Whether it’s Disney or a trail run, there’s a lesson here: not every training session has to be textbook. Sometimes just staying on your feet and staying active goes a long way, especially when you’re looking at ultra level endurance, where sheer time on your feet makes all the difference. 

Disney Gear: Like Prepping for a Marathon but With a Cooler Wardrobe 

Packing for a day at Disney has a lot in common with prepping for a long-distance race. Momjogger nailed it here; she’s the packer in our family and starts packing an impressive week before any trip. A key item? Sturdy shoes with tons of comfort and bounce in the insoles. If you’re not in comfortable shoes, you’ll be sidelined by blisters before lunch, or worse, down for the count for the rest of the vacation, while you find benches to ride instead of the attractions. 

Staying hydrated on these long days is essential, just like in any endurance sport. This is something I’m not always great at, but Disney makes it easy by providing free cups of water and refill stations throughout the parks. We kept water bottles with us in the stroller and always looked out for water refill stations as we went. We also hit the grocery store when we arrived and loaded up on snacks: chips, protein bars, and more. Not only did it keep us fueled in long lines (and kept the kids minds off the time for a little while), but it also kept a couple extra bucks in my wallet. 

Just like when you lay out all your ultra gear before a big race, do the same for your Disney trip! Being prepared for the day makes all the difference. 

Game Plan: Big Wins with Early Mornings and Late Nights 

Let’s talk Disney strategy for a hot second. Our big plan this trip was an early start and late finish. Some of you might think, “Is there any other way?” while others might think, “That sounds exhausting.” In the end, I think both are right! 

When you get to the park before most families have even had breakfast, you can hop on the big-ticket rides with little to no wait. Staying late after some families call it a day meant we could go straight onto a few final favorites with minimal wait time. Just like in running, starting in the front or back of the pack can mean fewer crowds. The parks are usually a lot quieter in the early morning and late evenings, just like those calm times on a morning or evening run. Those quiet moments before or after the big crowd arrives can make all the difference. 

When you pair this strategy with Lightning Lanes, you basically guarantee you’ll see everything on your trip. 

Mental Toughness, “20 Questions,” and Keeping the Positivity Going

Long lines are the Disney equivalent of a steep hill during a race, they test your patience, especially with little ones who are still figuring out the concept of time. We had our share of waits, but I introduced the kids to 20 Questions (which quickly became 21+ questions) which helped save us. The game not only kept the kids’ minds off “How much longer?” but also gave us a reason to laugh, get silly, and refocus. Unlimited questions were allowed since the kids were little and still trying to understand the game concepts. The game helped everyone get engaged and simply enjoy the moment. Plus, with Disney as inspiration all around, there were so many fun people and characters to guess! 

The biggest lesson of all? Attitude is everything. Sure, we had our plans, but we had to be flexible when things didn’t go exactly right. I may have lost my cool once or twice as we went off plan, but staying positive, even when a ride was closed or a line stretched longer than expected, kept everyone’s spirits up. On a run or in life, you’re bound to hit moments of discomfort or doubt (like going off plan), and staying mentally upbeat can turn a tough situation into a memorable one. 

Finding Rest in the Middle of Chaos

Something that took me a while to get used to in ultras is the idea of slowing down or even stopping for a short bit. When you’re running upwards of 50 miles, a quick walk or sit can boost morale and ensure you finish the race. When it comes to Disney endurance, the ability to recharge without leaving the race (or park) is invaluable. At Disney, this meant planning ahead with lunch reservations. Like an aid station on a marathon course, those breaks kept us fueled and allowed a quick escape from the lines. These lunches helped us reset and made a huge difference in energy, especially for the kids. After lunch, we had all the energy we needed to dive right back into park activities. 

Another great place to find rest is at shows. Typically, there are little to no lines for many shows, and they allow you to just sit and enjoy some entertainment for about 20 minutes. You don’t even realize you’re resting up for your next sprint to the next attraction. 

While I might not stop for rest on my 5k runs (though there’s nothing wrong with that), I’m definitely stopping on my 50-mile run or my upcoming backyard ultra. Finding ways to make those breaks enjoyable—like a Disney show or parade—is key to mentally succeeding at longer distances. 

Endurance in All the Little Moments

Our Disney trip reminded me that endurance is about more than physical strength; it’s about keeping a good attitude, staying present, and tackling the day with the same energy at the end as you had at the beginning. As parents, runners, and adventurers, finding joy in the journey (even if it’s a marathon day through a theme park) makes all the difference. Whether I’m on mile 20 of a run or hour 12 at Disney, I’ll be carrying these lessons forward, along with a solid game plan, and maybe a few rounds of “20 Questions.”