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

🗓️ Each week, you’ll also have a private check-in with me.

📝 In these chats we’ll:

  • Review your progress

  • Adjust your training if needed

  • Talk through any questions or challenges

  • Keep you motivated and supported

💖 This is your dedicated space to get guidance tailored to your unique journey.

So, let’s set up our first meeting as soon as possible. In that chat, we’ll take the time to set your intention for this journey, talk about your goals, and look at your individual needs. I’d like to hear what you’re struggling with specifically right now, and also what menopausal symptoms you’re dealing with — because all of that affects how we approach your training.

Think of this as your space to get guidance that’s personal and practical, designed for exactly where you are.

You can either make a booking with me by:
☎️ 066 253 0499
📧 debbie@mindfulrunner.co.za
🗓️ https://outlook.office365.com/book/MindfulRunner1@mindfulrunner.co.za/?ismsaljsauthenabled=true

 

Exercise Files
1-on-1’s.pdf
Size: 3.92 MB
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