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

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

"Should I Run This Race or Not?"

🎉 Announcements and Promotions 🎉 NEW: Suggest a Newsletter Topic! Have a question about running or running injuries that you'd like more clarity on? Utilize the link below to suggest a topic for an upcoming newsletter. I'll answer each topic with an evidence-based approach and provide practical ...

Aug 29, 2025

Hill Work How To's

Fall Training Promotions: 🏃‍♀️ Avoid Injuries Before They Happen Get 25% Off The Runner’s Checklist Course with code RRCOURSE25 – expires on Sunday, August 17th! This video-led course gives you lifetime access to self-assessments designed by a Doctor of Physical Therapy and running coach to un...

Aug 15, 2025

What's The Deal With Weighted Vests?

Aug 08, 2025

Your Running Gait - Does It Matter?

A popular running influencer recently posted a short video confidently stating that “running gait doesn’t matter.” It's a clear, bold claim - good for social media - and in some ways, not entirely wrong. But here’s the problem: there's nuance to this! It’s kind of like trying to figure out how y...

by Dr. Erin Kennedy Dalisay — Aug 01, 2025 running gait

How to Test Your Running Injury Risk

Can you pass these 5 Running Readiness Tests? What if there were simple, evidence-based ways to reduce your risk of running injuries this season? Would that help give you a little peace of mind during training? Good news! There's been a lot of research on key running readiness tests that help ass...

by Dr. Erin Kennedy Dalisay — Jul 18, 2025 running injury self-test the runner's checklist

3 Essential Tips for a Successful Fall Race Training Season

By now, you’ve probably got your fall race locked in and you're mentally preparing to increase your weekly mileage. Did you know that many running injuries can be traced back to training errors? That’s one reason I became a running coach after finishing physical therapy school. Understanding how ...

by Dr. Erin Kennedy Dalisay — Jul 11, 2025 half marathon training marathon training running injury prevention

Managing Your Weekly Fitness Routine With A Busy Schedule

It’s hard enough to stick to a regular fitness routine, and having to do that while navigating pain is exhausting. As a physical therapist, when I ask someone how their home rehab program is going, I’m used to hearing the somewhat defeated response of: “I’ve been too busy to do my exercises.” It...

by Dr. Erin Kennedy Dalisay — Jul 04, 2025

How to Recover After a Long Run

Ahhh the long run! It’s a sacred tradition for runners to lace up and prepare for their weekly long run while training for a half or full marathon. Long runs are an essential part of building endurance and are considered the key workout when chasing long distance goals. Currently I'm training f...

by Dr. Erin Kennedy Dalisay — Jun 27, 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?