The Run-Ready Roadmap

Hey Runners! 🙌

This one's for the hopeful new runners and the anxious returning runners who don't want to end up stuck in the same injury cycle again.

The Roadmap is for you if you are in your first month back to running after time off, in the first 3 months of returning from an injury, or dealing with a recent setback that you want to navigate before it becomes a bigger problem.

This is exactly when having a clear structure matters most.

It's 40+ pages of my top recommendations for you to achieve a strong foundation for long-term success. 

What it is NOT: A get fast quick, make running feel easy all the time, super technical layout on changing your running form.

What this IS: An evidenced-based formula to self-assess your readiness for returning to run so you don’t accidentally ramp too fast or end up injured.

Reduce the overwhelm. You'll have your own hand held guide through the most common mistakes that lead to injury. 

BONUS: Included is my Beginner's Walk/Run Training Plan to 5k in 8 Weeks! 

You see the long-term potential in your running career, but the hardest part is still the same question of: how to get the first month right so you don’t have to start over again.

What's Included:

• Identify your readiness to run with 5 exercise self-tests

• Understand how to effectively navigate pain

• Three example training plans for new walk/run programs or experienced runners navigating pain

• Clear advice on how to begin a simple strength training program

• A goal tracker to help you focus on the habits that make the biggest difference in your running.
• BONUS: Beginner's Walk/Run Training Plan to 5k in 8 weeks
• EXTRA BONUS: The 4 Essential Strength Exercises for Runners

Perfect for: New runners, returning runners, and runners navigating mild aches and pains who want a clear roadmap out of the nonsense and into clarity.

Created by Dr. Erin Kennedy Dalisay, a Doctor of Physical Therapy who has helped hundreds of runners return to the sport they love.

*Disclaimer: this document does not replace 1:1 medical care or a personalized run or strength program. It is purely informational to provide you with an idea of actionable steps you can take to begin or return to run.