Menopause & Motion: Your 6-Week Running Reset for Energy & Joy

Categories: Menopause
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About Course

Your body is changing — your training should too.

This 6-week reset is designed specifically for active women navigating perimenopause or menopause who want to keep running, feel good in their bodies, and rebuild consistency without burnout or confusion.

In this course, you’ll learn how to train with your body, not against it. We’ll guide you through short, purposeful workouts, hormone-aware strength routines, and practical tools to manage energy, sleep, mood, and recovery. No fluff. No guilt. Just smart, compassionate training designed for this season of life.

Whether you’re returning from a break or just feeling “off” lately, this is your invitation to reset — and run strong, your way.

🎯 What You’ll Learn:

  • How menopause affects running, recovery, and motivation — and what to do about it

  • How to build a weekly training rhythm that feels energizing, not exhausting

  • The strength and nutrition strategies that matter most in midlife

  • How to track your symptoms and effort to train smarter

  • How to stay consistent — even when life, hormones, or sleep say otherwise

💡 What’s Included:

  • Weekly video lessons with coaching guidance from Debbie

  • Downloadable workbooks, trackers, and training plans

  • Beginner-friendly run-walks, strength workouts and nutrition plans

  • A guided reflection process to build confidence

  • Optional add-on: 1:1 coaching

👟 Who This Is For:

  • Women in their 40s–60s

  • Runners feeling the effects of hormonal change

  • Anyone seeking clarity, compassion, and structure in their running journey

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What Will You Learn?

  • How menopause affects your running, energy, recovery, and motivation
  • How to build a training rhythm that supports your changing body
  • How to use simple tools like RPE, mood tracking, and symptom logs to train smarter
  • How to add strength training that protects your joints, muscles, and bones
  • How to fuel your body with menopause-aware nutrition strategies
  • How to adapt your workouts on low-energy days — without guilt
  • How to create a sustainable, joyful running practice for the years ahead

Course Content

Welcome to Running Through Menopause: Your First 6 Weeks Reset
Welcome to your reset! This is the start of a new rhythm in your training and in how you care for yourself through menopause. Take it one step at a time, trust the process, and remember — showing up is already a win.

Week 1 – Reset Your Expectations, Rebuild Your Rhythm
In Week 1, we shift the focus from performance to consistency. You’ll begin a gentle run-walk routine, start tracking symptoms and energy, and set a weekly intention. This is your chance to reconnect with your body and establish a training rhythm that works with your current reality — not against it.

Week 2: Hormones & Effort – Rethinking Progress
Your hormones influence more than just mood — they affect how hard running feels and how you recover. In Week 2, you’ll learn to track and adjust your effort using tools like RPE and energy awareness. This is the week we throw out old training rules and learn to listen more intelligently.

Week 3: Strength to Run – Building Your Base
Strength training becomes essential during menopause — not optional. Week 3 introduces a runner-specific strength routine to help preserve muscle, protect your joints, and build long-term resilience. You’ll learn how to lift smart, not hard, and how just 2 sessions a week can change everything.

Week 4: Nutrition for Energy & Recovery
Hormonal shifts can change how your body uses fuel. In Week 4, we dive into the nutrition updates every midlife runner needs — from protein timing to micronutrients. You’ll get practical strategies to stabilize your energy, support recovery, and eat in a way that actually works now.

Week 5: When the Wheels Fall Off – Adapting with Grace
Let’s face it — not every week will go to plan. Week 5 gives you tools to adapt your training with grace, flexibility, and zero guilt. Whether it’s fatigue, a bad night’s sleep, or emotional overwhelm, you’ll learn when and how to pivot without losing momentum.

Week 6: Building a Sustainable Training Life
You’ve made it through six weeks of resetting, learning, and adapting. Now it’s time to pull it all together. Week 6 helps you craft a long-term plan that supports your body, your goals, and your life. The result? A training routine you can stick with — and feel good about — for years to come.

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