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

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

Is All Running Pain Connected?

Runners can often be experiencing pain in multiple locations at once. It's important to consider whether or not these pain points are all connected. I love running because it's a simple and accessible sport. All you need is a pair of shoes! (And then a watch, seasonal gear, long run fuel, race re...

by Dr. Erin Kennedy Dalisay — Mar 13, 2026

One Step Forward, Three Leaps Back

A universal truth about healing from injuries is that the process rarely goes exactly as we plan: smooth, instantaneous progress. Healing is not a smooth linear trajectory to victory. Either physically or mentally. Recovering from pain can feel like a hard hike. There are inclines surmounted by ...

Jan 30, 2026

Setting the Right Goals

Did you know that most New Year's resolutions are broken by about two weeks after January 1st? We're rounding out almost two weeks into the new year, and if you haven't stuck with your new resolution, it's not not that you've failed. It might be that you didn't set the right goal... ANNOUNCEMENT...

Jan 09, 2026

Stuck In the Medical Maze

ANNOUNCEMENTS! 🎉 Hey Runners of Richmond, VA! I’m treating more runners in-person. If you’re interested in flexible, convenient physical therapy to address your running injury, I’m currently taking on patients for mobile concierge care. I come to you! Shoot me an email [email protected] for ...

by Dr. Erin Kennedy Dalisay — Nov 21, 2025 pain with running return to run program running injuries running related injuries

She Could Never Run Past 15 Miles a Week - Here’s How We Fixed It

Have you ever experienced a running injury that only seems to happen if you hit some number of mileage per week? It’s a really common issue and one that leaves runners frustrated and questioning whether they’re fit for this kind of exercise. So if you’ve tried taking time off to rest, ice, maybe ...

Nov 14, 2025 long distance running return to run running injuries

Is Pain After a Race Normal?

Something that I really wish for the running community is that we stop normalizing pain as a medal of honor. We’re in the middle of marathon season, so you and your running friends might be celebrating your new medals after traveling to races. You might be seeing photos of medals all over your so...

Nov 07, 2025 half marathon marathon running injuries running with pain

What It's Like to Run a 72 Mile Ultramarathon

Two weeks ago, I ran my first ultramarathon! It was a 72-mile loop around Lake Tahoe. We started in Stateline, Nevada, and finished in South Lake Tahoe, California (less than one mile from each other, if I’d only walked backwards). We started at 7 p.m. There was another runner who had done it sev...

Oct 31, 2025

The Biggest Race-Day Mistake

If you're running a long distance event this fall, you've likely put in most of your important training at this point. It's time to start visualizing race day and making a plan! The biggest mistake runners make on race day is under-fueling. Not eating enough during the race will sabotage your pe...

Oct 03, 2025

How to Handle Pain When You’re Close to Race Day

As many of you may know by now, I'm currently training for my first ultramarathon! It's going to be a 70-mile road running event in October. (Wish me luck!) After having a baby in September 2024, I gradually trained myself up to "base training" in January 2025 and since then my sights have been s...

Sep 26, 2025

Slacking On Your Strength?

Happy almost fall running season! 🍂🎃 For most long distance runners, September and October will be the peak weaks of training before the Big Event! Meaning that your mileage increases for your runs, which often comes with less energy, time and motivation to lift those weights. Here's some tips to...

Sep 05, 2025

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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

Legs hurting while running?