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.
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Welcome & Orientation
01:27
Your 1-on-1 Weekly Chats
00:00
Set Your Intention
00:00
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.
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Introduction
00:00
Downloadable Workbook
Daily Energy & Symptom Tracker
00:00
Training Plan: How to Get Started
00:00
Foundation Check-In
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.
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Video – Hormones and Perceived Effort
00:00
Workbook – RPE, Mood, Energy Log
Adjusting Effort in Training
Understanding Effort
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.
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Video – Strength for Menopausal Runners
00:00
Bodyweight Strength Routine
Daily Movement Goals
Strength for Support
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.
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What to Eat and Why it Matters
00:00
Fueling Guide & Protein Needs Calculator
Meal Ideas for Active Midlife Women (PDF)
Fuel Wisely
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.
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How to Respond When Training Goes Sideways
00:00
Menopause Modification Menu (alternatives for bad days)
Recovery Strategies (Sleep, Rest, Breathwork)
Adapt Like a Pro
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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Wrapping Up and Looking Ahead
00:00
Long-Term Weekly Planner Template (downloadable)
Goal Setting and Reflection Guide (PDF)
Course Feedback / Next Steps / Coaching CTA
Sustainable Success
Menopause & Motion: Your 6-Week Running Reset for Energy & Joy

🎉 Welcome! You’ve just taken the first step toward building a strong, kind, and consistent relationship with your running in this new chapter of life.

This course is about resetting, not racing. It’s your chance to slow down, tune in, and create a training rhythm that supports your body, your energy, and your goals — through menopause and beyond.

This short orientation lesson will help you:

  • Understand how the course works
  • Know what to expect each week
  • Set your intention for the journey ahead

How the Course Works

The program runs for 6 weeks. Each week, you’ll receive:

🎥 Short Coaching Videos — bite-sized lessons to guide you step by step.
📓 Downloadable Workbooks & Guides — practical tools to help you apply what you’ve learned.
🏃‍♀️ Training & Lifestyle Tools — run-walk plans, strength routines, mobility practices, nutrition guidance.
🧠 Reflection Prompts or Quizzes — to help you track progress and lock in your learning.

A Few Things to Remember

✨ Go at your own pace. Life happens, and that’s okay. The material is here when you’re ready.
✨ Consistency beats perfection. Missing a day isn’t failure — it’s feedback.
✨ This is your reset. Use it as a safe space to explore what works for your body now.

👉 By the end of this orientation, you’ll be clear on how everything fits together, and ready to take your very first step into Week 1.

💬 And remember — you don’t have to do this alone. Each week, you’ll have a chance to connect with me for your 1-on-1 chat, where we’ll talk through your goals, questions, wins, challenges, and adjustments. Think of it as your weekly anchor of support as you move through the reset ⚓

Exercise Files
Welcome & Orientation Workbook.pdf
Size: 3.96 MB
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