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 DURING the run, but it's after and the next day that it flares with a vengence. 

So she kept training as normal.

And... it kept hurting.

If it feels like every run is a guessing game, you might be asking yourself: 

"Should I keep going?"

"Should I be stretching more?"

"Did I overdo it?"

"How much is too much?"

That's one of the hardest parts about running injuries. They rarely give you a clear answer in the moment. 

And it's not just with heel pain.

I see the same pattern with shin splints, Achilles pain, knee pain, and many other running injuries. Often, runners hit the same weekly mileage where symptoms always seem to return, leaving them wondering if they've simply reached their body's limit.

If that sounds familiar, here's how I'd approach it:

Step 1: Look Beyond the Pain

Instead of focusing only on the problem area, look at everything influencing how your body handles running:

• Training history and mileage progression

• Previous injuries

• Strength and movement capacity

• Recovery, nutrition, and stress

• Running gait analysis

Running injuries rarely have one single cause. They're usually the result of several small factors adding up over time.

Step 2: Modify the Running Plan 

Avoid forcing yourself to stick exactly to plan because you're afraid of losing fitness. 

Instead, modify runs to easy runs or walk/run intervals - depending on severity of the pain.

Cardiovascular fitness at this point isn't necessarily the main priority. 

It's building tissue tolerance to the repetitive impact of running. 

Step 3: Build Resiliency

It's time to focus in on your strength.

Bodyweight exercises may be great starting point for some, but many runners need to go beyond body weight.

If you have consistent pain, then figuring out a consistent strengthening routine is important to target specific areas that you need most. 

For instance: 

• Two full-body strength sessions each week

• Progressive exercises for major muscle groups: calves, quads, glutes, hamstrings, etc.

• Compound lifts like squats, deadlifts, and step-ups

• Plyometric drills to prepare the body for running impact

Step 4: Adjusted As You Impove

Every week you should adjust and progress as the pain reduces.

These updates should be gradual to avoid another round of irritation or setbacks.  

Gradually increase easy miles, or progerss to continuous running, or adding another run per week.

Speed work should only come after about 2 weeks of pain free easy runs.

Need Help Knowing Exactly What to Do?

This is exactly what I help people with in the 12-week Return to Run Program.

Instead of giving you generic exercises, we build a plan around your injury, your goals, and your training history so you know exactly what to do every step of the way.

Here's what the 12 weeks look like:

Month 1 — Foundation

We identify exactly what's holding you back through a movement assessment, strength testing, and gait analysis. Then I build your personalized run and strength plan.

Month 2 — Rebuild

We gradually increase your running while progressing your strength training and adjusting everything based on how your body responds. This is usually where runners begin noticing that they're running with more confidence.

Month 3 — Return

You're running consistently toward your goal mileage or race. We fine-tune your plan, troubleshoot any remaining issues, and create a long-term strategy so you know exactly how to keep progressing after the program ends.

After 12 weeks, runners typically:

• Have a clear, personalized plan they trust instead of piecing together advice from Instagram.

• Know exactly what to do when symptoms flare up instead of panicking and taking weeks off.

• Are running farther and more consistently than they thought possible just a few months earlier.

• Feel confident signing up for races because they have a proven system—not just hope.

You don't have to spend another training cycle wondering whether today's run is helping or hurting.

That's literally what I'm here for.

One last reminder: the 15% off promotion on the Return to Run Program ends tomorrow.

If you've been thinking about getting help before your fall races or you're tired of the cycle of run → pain → rest → repeat then this is the perfect time to get started.

I'd love to help you get back to running with confidence.

Simply reply "I'm Interested!" to this email and we can get started next week.

—
Dr. Erin Kennedy Dalisay, PT, DPT, OCS
Doctor of Physical Therapy & Run Coach