For the Long Run

A weekly newsletter exploring how to keep runners strong, healthy, and injury-free through every season of life. Blending personal insight with evidence-based strategies from my background in physical therapy and coaching—because running well is about more than just mileage, pacing and races. Running is for life.

Browse Past Newsletters

A question many runners have is: “Can I actually change my running form?” The short answer is yes! You can change your running form. But, before googling how to do so, let's stop for a moment and look at what the research says. Because there’s a common thought process that if you want to change t...

Aug 21, 2026

When You're Showing Up, But Results Aren't

We’ve all heard that staying consistent is the key to seeing long-term results. But what if you are being consistent… and still aren’t seeing the progress you’re looking for? Maybe you’re: Doing your physical therapy exercises consistently, but you’re still having pain. Lacing up your running sh...

Aug 07, 2026

Is Your Body Hitting a Mileage Ceiling?

Over the last few weeks I've spoken with several runners who are starting marathon or half marathon training who are worried if they're doing too much and causing more pain. One in particular has been dealing with heel pain for weeks. It's been challenging to manage because it may not bother her...

by Dr Erin Kennedy Dalisay — Jul 31, 2026

If You Can Never Trust When a Run Is Going Well...

There's a common pattern you might be experiencing if you have a running injury... You have pain during a run (or several runs). You do all the "right" things: rest, recover, maybe stretch or do some exercises. A few days later, you run again and it feels okay. Maybe several runs go well. ...

Jul 24, 2026

This Is Your Captain Speaking

It's human nature to crave certainty and relief. Most runners first encounter physical therapy in pain and therefore seeking relief. Naturally, they hope the clinican they're paired with during an initial evaluation has the certainty to match. Unfortunately, that's not always how it pans out. Re...

by Erin Kennedy Dalisay — Jul 17, 2026

There Are No Magic Exercises, Just Smart Timing

If you’ve ever stayed up late googling the answer to your pain with running, you might’ve run into some contradictory advice! It’s like when we had our first daughter and were reading all the Reddit posts about the best methods to get her to sleep through the night. We searched for one perfect ...

Jul 11, 2026

Highway to the Danger Zone

East Coast runners - let's talk about the Extreme Heat Warning. We're missing the Virginia heat wave this weekend as we're back in Sacramento visiting family and I've heard this song on the radio at least four times in the last two days. It's stuck in my head, but seemed like a good title to talk...

by Dr. Erin Kennedy Dalisay — Jul 03, 2026

The Fear of Timeline Unknown

I’d tried for ten minutes and felt like giving up: getting off the couch to help put my daughter to sleep. Every twisting move was a sharp stab in my back because I’d tweaked it during a physical therapy session earlier that day. Only… I am the physical therapist 😂 This second pregnancy (almost...

by Dr. Erin Kennedy Dalisay — Jun 28, 2026

To Become a Better Runner, You Need to Run!

Most runners assume that running more days per week automatically increases injury risk. The research suggests the opposite. A study examining ultramarathon runners found that athletes (all experienced runners) who only trained 1–2 days per week were more likely to experience injuries than those ...

by Dr. Erin Kennedy Dalisay — Jun 19, 2026

Running Devil on Your Shoulder?

If you seem to get pain EVERY training cycle, this one's for you. The fall half and full marathon training cycle is about to begin!! Yippee!! Except, you're worried about how your body will take the increase in mileage. Because no matter what you do, something always seems to pop up... After...

Jun 05, 2026

Check Yourself

Do you have a fall race you're gearing up for? I love the beginning of training for a long distance event. All big hopes, dreams of a cool race morning, motivation at it's peak as you get started! And... usually no pain :) Two summers ago I had a dream of making a self-guided course for runner...

May 31, 2026

Your Summer of Strength

If you've been following along for some time, you know well that in the summer I begin to encourage your Summer of Strength! The summer is a great time to be focused on building a consistent habit of strength training. Most runners have completed their spring training cycle and are anticipating ...

by Dr. Erin Kennedy Dalisay — May 15, 2026

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For the Long Run

A weekly newsletter exploring how to keep runners strong, healthy, and injury-free through every season of life. Blending personal insight with evidence-based strategies from my background in physical therapy and coaching—because running well is about more than just mileage, pacing and races. Running is for life.

For the Long Run

For the Long Run

The 4 Essential Exercises for Runners