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

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

"That's nice, but when can I run again?"

This is a quote from a new client of mine last month. After explaining the results and findings of his assessment, he got to the point and asked: "That's nice, but when can I run again?" Sometimes as a clinician I can get wrapped up in clinical reasoning brain and forget the real underlying ques...

May 08, 2026

Running for Two (Round Two)

This past weekend, I ran the Monument 10k at 15 weeks pregnant with my second. My mom joined as well and honestly, it was one of the most fun races I've ever done! This is my second pregnancy, but I'm still learning how to adjust everyday to this new and changing experience. It helps me remembe...

by Dr Erin Kennedy Dalisay — Apr 24, 2026

The Wild West of Running Advice

I recently recomitted to posting on social media after a break, and let me tell you it's a Wild West out there! Let's break down a couple pieces of popularly circulating themes on the running internet... ANNOUNCEMENTS! 🎉 New Physical Therapy Office: Richmond, VA If you're a runner who's experien...

Apr 17, 2026

Stop Overthinking Your Running Form

If you're confused about your running form, you're not the only one. There are so many "hot takes" about running gait and patterns online, but if you dive into the research, a lot of this gets cleared up. As a running physical therapist, I believe it's important to view your running form to hel...

by Dr. Erin Kennedy Dalisay — Apr 10, 2026

Attn: Runners of RVA!!

Having pain with running? Looking for a running gait analysis? Know you need a personalized upgrade your strength program? Starting in April, I will be treating runners at my new location in the Fan District. (2310 1/2 W. Main St, Richmond, VA 23220) Schedule an in-person Complete Runner's Assess...

Mar 20, 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