Dana Caruso – Long Island Running Coach
$120.00 / month and a $19.00 sign-up fee
All levels. 1 mile-marathon. I provide the guidance and support you need to achieve your goals and become a better & smarter runner!
Description
All levels and abilities are welcome with Long Island running coach Dana Caruso, whether you’re starting out with your first 5k, bumping up in distance to the half or full marathon, or looking for a more personalized training program for your next marathon. Reach out to Dana below to get started!
LEVELS: Beginner, Intermediate, Advanced
TYPES: Road
DISTANCES: 5k/10k/Half Marathon, Marathon
TRAINING PLATFORM: VDOT
TRAINING PLAN: Individual, customized training plan
COMMUNICATION: Unlimited email, unlimited text
RESPONSE TIME: Within 24 hours
LOCATION: Bethpage, NY
IN-PERSON SESSIONS: No, online coaching only
SPECIALTIES
Through my smart, personalized training programs, I can help beginners through advanced runners achieve running goals in distances from the mile to the marathon. I especially love working with athletes with big goals and who are ready to put the work in to achieve them! Big goals can be anything from just starting out as a new runner, as well as those who are looking to PR, BQ, or tackle a new race distance. If this sounds like you, I’d love to hear from you!
PHILOSOPHY
A coach is essential for anyone who wants to improve their running and train smarter.
Your personalized training plan will be tailored to your individual needs as every athlete is unique. We’ll set realistic goals to work on improving your endurance, speed, and technique, and I’ll help you avoid common pitfalls such as overtraining or injuries. Every athlete will also receive general guidance on strength training and fueling.
We will work together in establishing the best training schedule that fits into your life. Let’s face it, most of us have jobs, families and other commitments.
As your running coach, I will get to know you as a person, so I can give you the best guidance and support that you need to achieve your goals and become a better runner. I will push you when necessary, and also be your biggest cheerleader!
COACHING EXPERIENCE
I have been coaching adult runners since 2022 to train for various distances. The athletes range from brand new runners, to first time half marathoners and marathoners, to athletes coming back from a long break and to runners seeking that 5K and 10K PR! Many of the athletes I coach have been with me from the beginning and realize the value coaching brings to them.
ABOUT ME
I’m an RRCA-certified run coach based in Long Island, New York. I’ve been a runner since 1995.
I began running competitively in high school, and continued in college in distances ranging from the 400m to cross country distance races, where many of the meets had the very best Division 1 competition.
In my 20s and early 30s, while I continued running, I did take an extended break to live life! I did all the things like getting married, buying a house and having kids. It wasn’t until my mid-late 30s when I really started getting serious again and competing more regularly. I joined a local run club and started racing mainly 5Ks, winning several of them! After a couple of years I came back to the marathon distance, a distance I said I would never run again. After a 12 year marathon hiatus, I came back to this distance which includes three Boston Qualifiers! I’ve been a finisher in the Boston Marathon, New York City Marathon (twice!), Chicago Marathon, and the Philadelphia Marathon (twice!). Currently, my favorite distance to run is the half marathon.
Before I started training for the Boston Marathon, I hired a running coach who I still train with! Having my own coach has taken my training to new levels and also has helped me with the athletes I coach.
I’m also a mom of two very busy athletic kids, so I’m kinda used to running around, even when I’m not running!
Now, I coach runners of all levels to meet their own goals. I look forward to speaking with you!
BIG INFLUENCES
- Matt Fitzgerald – 80/20
- Des Linden
- Shalane Flanagan
- Steve Magness
RACING HISTORY
Running the Philadelphia Marathon for the first time was one of my favorite racing experiences. I was so scared as I hadn’t run a marathon in 12 years! It ended up being an incredible race where I felt great, had great weather, finished strong and qualified for Boston!
One of my greatest achievements in running was training and finishing the Boston Marathon. I dedicated 4+ months of my life preparing for this epic event! There were many early mornings, LOTS of hills, some great workouts and some very tough days where I would sometimes question if I could continue. All of it was worth it to experience the coolest weekend ever. Crossing the finish line of the Boston Marathon is certainly an experience I will always cherish!
CERTIFICATIONS
- RRCA – Road Runners Club of America Run Coach Certification
PRs
- 800m: 2:16 (2002), College track
- 1500m: 4:52 (1998) High School track
- 1 Mile: 5:20 (2018) – Road Race
- 5K: 19:23 (2019) – Road Race – 1st Female Finisher!
- 10K: 42:18 (2023) – Road Race
- Half Marathon: 1:33 (2022) – Road Race
- Marathon: 3:33 (2023) – Road Race
AWARDS & ACCOLADES
- Several local 5K First Place Overall Female Finisher
- 7 Mile Race First Place Masters Female Finisher
- Many local age group podium finishes in 5K, 10K and Half Marathon distances
- HYROX (Hybrid Competition)- Female Doubles – 2nd place Age Group Finish, World Qualifier
CONTACT DANA
Finding a coach who is a great fit for you is really important. We encourage you to email your coach prior to signing up so you can connect, communicate, and ensure a good athlete/coach fit.
SOCIAL
Lori Richmond –
I started working with Dana after experiencing a performance plateau with a different coach. Since working with Dana, I’ve PR-ed in the 5K, half-marathon, and marathon distances. I never feel like I’m doing “junk miles” with her plans – every workout has a purpose. Sometimes I joke that she makes me work harder than I want to, but, that push is exactly what is needed to achieve a goal and Dana has helped me do that. She is also very realistic about real-life situations – work, family, aging, etc – and how that affects training. She allows for flexibility and adjusts the plan to work with your life, which any non-professional runner will appreciate. Work with Dana and enjoy your new PRs!
Lisa Ziviello –
I’ve only been working with Dana for a few months but I’ve known her for years. I’ve always admired her dedication to running and training and I knew she’d be a great coach! I’m getting back into running after a loooonnggg break and she’s been supportive (and patient) as I get back in the groove. Dana’s encouragement, understanding, and flexibility motivate me to keep going. Her programming is very clear and easy to understand. I’m excited to see what we can accomplish together Whether I PR or crawl across the finish line of my next race, I’m grateful for my amazing coach!
Kyle Enriquez –
I’ve been working with Dana since December 2023 and I’ve improved drastically. Dana’s insight and experience in running is top tier. I feel very strong during my runs and feel very confident when running. I’m very excited to race under Dana’s coaching!
Stephanie Phillips –
I started to work with Dana to prepare for my first 10 mile run. I was very nervous to commit to it but 5 months later I cannot express how excellent Dana is as my run coach. She has been such an asset in my running life and has prepared me for not only my first 10 miler where I was able to sustain and follow her protocol to the T but now also my up and coming first Half Marathon. The progression in my overall speed, heart rate, and range of paces is credited to Dana. She is an expert in knowing her athletes and understanding their goals. She has taken into account my busy lifestyle and has created a plan that works for me. I cannot say enough positive things but she has made me fall in love with running again! Thank you, Dana!
Marissa Cifarelli –
I have been working with Dana for 14 months. I came to her at the end of 2022 and said I want to run my first half marathon. I had never run very long distance so it was a goal I had set for myself. Not only did Dana fully prepare me with the workouts and training, she was spot on with the goals she set for me come race day. Even on the days where I see some of the paces she sets for me and feel nervous, she knows my potential and pushes me to work hard. I have never been this consistent and I owe it all to her. Deciding to train with Dana was one of the best decisions I made because I need to be held accountable to someone. Having a coach also makes me not want to disappoint which pushes me to work even harder on my training runs. Dana is a very experienced runner and has the knowledge to help all levels.
Kerri McGlynn –
I have been working with Dana for 8 months and have been extremely happy with my progress. Dana’s experience alone puts her at the top of the game. She understands her athletes abilities and helps to work on strengths and weaknesses She pushes you to be better with each workout without pressure. I have raced 5 races under Dana’s coaching and with each race I not only PR, I race as she has planned because her programming is so effective. Dana’s experience allows her to coach the amateur runner like myself as well as a seasoned athlete.