The RUN Mom Strong Mentorship is unlike any other training program you've experienced before! It's a 12-week education and coaching program that will empower you to train with purpose for your body and goals.
It's time to ditch the cookie cutter running programs and stop simply going through the motions with your strength workouts.
It's time to train like an athlete* and unleash your true running potential.
*Yes! Real, every day moms can train like athletes too. It is fun and empowering AF!
The RUN Mom Strong Mentorship is for you if:
You are a mother runner who...
✔ Has this itching feeling that you haven't quite yet reached your full running potential.
✔ Refuses to accept that now that you had birthed a child (whether that was 6 months or 6 years ago) , you are limited in what you can do physically (that's pretty ironic actually because growing a human inside of you is badass AF). ✔ Wants to maximize your efforts so that every workouts gets you one step closer to your goals (no precious time or energy wasted)!
I started running relatively early in life with my mom and her “running friends.”
Little did I know at that time how important having my own group of running friends would become to me someday. Even if at this point many of them are virtual.
In high school, I ran track and cross country. My uber competitive streak must not have been fully developed yet because I found every reason to cheat my workouts and do less.
...or it might have been that I didn’t understand the why behind all of the workouts. It’s tough for me to get motivated to do something unless I really understand “why” I’m doing.
In grad school, a switch flipped. A group of friends and I decided to run our first half marathon together. "Sure, I’ll try a half, but I'll draw the line at a full.” Famous last words, right?
I ran the half, and then another, then another and before I knew it, I caught the bug. I needed to try a full. At that point it was only still a mild obsession.
After my first full and a few beers, pleasantly surprised by my performance, I asked my significant other at the time if he thought I could qualify for Boston. I “only” had to shave 20 minutes off my time…
...well, I think THAT’s where my real obsession began because … HE LAUGHED AT ME!
It. was. on. after that! I read every book on running science I could find; I hired a coach and less than a year later I got my first BQ!
Fast forward through many, many more years of running, two career changes (engineer to teacher to now), and two children. Now as a certified personal trainer and running coach, pregnancy and postpartum corrective exercise specialist, and eternal student of all things running and movement science, I help moms train with purpose through pregnancy, postpartum and beyond!
While I haven’t run another marathon since becoming a mom, I have PRed in every other distance since. I look at the race photos from that hard earned Boston Marathon and KNOW I could smoke her.
I think it’s partly the experience and education I’ve built up and partly because I’m a mom.
Because of, not in spite of.
In motherhood, now more than ever, I have to train with purpose!
In my RUN Mom Strong Mentorship, I’m going coach you through applying my two main training principles step by step, week after week so that by the end of the 12 weeks you are empowered to continue to train with purpose for your body and goals.
Essentially those two main training principles boil down to efficiency.. (The engineer and the mom in me thrive on efficiency.)
mY 2 MAIN TRAINING PRINCIPLES
Efficiency in Programming
Programming purposeful miles into your week and intentional strength training to improve your running economy so that you can run longer and faster with the same amount of effort.
Learn how to make your miles count, so that you can make room for other major players like rest, strength training and plyometrics.
Efficiency in Stride
Using intentional strength training to minimize energy lost* with each stride to improve your running economy so that you can run longer and faster with the same amount of effort.
Learn to not just absorb ground reaction forces but to store them as elastic energy to propel you forward while staying strong and stable with every step!
*I think of energy lost as both energy you can't use to move forward AND energy lost typically means force poorly distributed across your joints - which can lead to pain, injury or pelvic floor symptoms.
Here's what you get
A custom 12-week running training program specific to your goals and schedule ($254 value*)
In week 1 we will set goals together, from there you will answer a comprehensive questionnaire about your training base, goals, schedule, etc. and I will put together a custom running program for you.
In addition to your custom plan, I will walk you through the logic behind my running training programs and provide you with the formula I use to put them together (and all the templates you could ever need) so that you are empowered to train for your goals for years to come.
Crush this 12-week goal and feel empowered to crush the next (and the next, and the next...)!
12 weeks of purposeful strength workouts progressed intentionally through a full training cycle ($525 value*)
The workouts will be progressed intentionally through a full training cycle beginning with strength in foundational movements, building on that strength with power, and tapering ahead of a race. Yep! You need to taper your strength workouts too!
Through a series of assessments that we’ll go through in the first week and the education provided on our coaching calls, you’ll be able to tailor these workouts exactly to the needs of your unique body!
Just like the running plan, I’ll give you the program to follow first and provide you with the strategy behind it along the way so that you are empowered to continue to train with purpose for your body for years to come.
12 weekly, live, group calls that include education and actionable steps to effectively incorporating the topic of the week into your training ($1,575 value*)
I’m basically turning my whole training system into a plug-and-play formula for you to use. Each week we’ll focus on a different component of the formula so that by the end you are empowered to apply it for yourself, your goals and the unique needs of your body so that you can train with purpose for any running goal.
Bonus live presentations from 5 amazing guest speakers to support you as a whole mother runner
We will have a registered dietician, a pelvic floor physical therapist, a mental health specialist, a yoga instructor (all mother runners of course), and another incredibly inspirational mother runner.
A private Facebook group for questions, accountability, sharing additional resources as needed, and that sense of community we are all missing!
A membership portal with everything from the mentorship that you will have access to forever.
*Value calculated based on my rates for 1-on-1 coaching. The beauty of a group coaching model like this mentorship is that it is more efficient (cost and time) for everyone!
Choose your payment plan at checkout. Prices in USD.
The Mentorship Begins on September 27th. Enrollement Ends September 23rd.
mEET OUR gUEST sPEAKERS
Addie Holzmann Pelvic Floor Physical TherapIST
Addie Holzmann is a Doctor of Physical therapy and Certified Personal Trainer (ACSM) focusing on pre & postpartum athletes. She uses a Postural Restoration approach to treatment and exercise programming to teach clients to recognize body asymmetries in order to move more freely without symptoms. Addie's passion is helping moms move with confidence and strength throughout motherhood and fitness ventures. IG: @addieholzmann FB: NeuMe Physio
Jen Scott Registered Dietitian
Jen has been a dietitian for over 17 years, runner for 24 years, is a RRCA certified running coach, & mom of three. She is passionate about nutrition, specifically sports nutrition, and helping athletes develop healthy relationships with food, fuel, movement, and their bodies. She is a Boston qualifier & long time jogging stroller user. Her favorite running memory is winning first overall woman in a local half marathon while pushing her (then) 4 year old son. IG: @marathonmama_rd
Kate Kneifel Mental Health Therapist
Kate learned about making changes the hard way--through the 5 year plan. It took her 5 years to learn how to swim freestyle without a panic attack. It took another 5 years to finally establish a meditation practice. Kate learned quickly that if she wanted to move forward she’d have to find a different way to do it or live to be 200. These experiences shaped her desire to help people move from insight to action in order to move forward with their own habits and goals. Kate started out as an elementary and special education teacher. It was during those years that she learned how to break down complex concepts into small digestible pieces. Currently, she works as a counselor specializing in anxiety, depression and trauma in a private practice setting. Helping people bridge the gap between insight and action is one of her favorite things.
IG: @yellowkeycollaborative & @full.of.shift
Alison Buchanan Yoga Teacher
Alison has spent the last decade teaching yoga - studio classes, private clients, corporate classes, kids yoga, prison yoga and now online yoga. Whether in-person or virtually, her goal as your yoga teacher is to nurture connection, to challenge you on and off the mat, and to gently remind you to lead from the heart. Your accomplishments are her rewards. The following is in her words "I teach yoga...the sweaty, upbeat, power kind. The kind that makes you question your life choices as your muscles quiver. The kind that, when you’re done, makes you feel like you just climbed a mountain hand-in-hand with your best friend...on your birthday."
Plus inspiring mother runner:
SOPHIE POWER aTHLETE & ADVOCATE
Sophie has been ultrarunning for over 10 years, having signed up for the Marathon des Sables before she ever run more than a mile. Since then she's finished over 40 ultras, including Spartathlon (153 miles), UTMB (106 miles) and Spine Fusion (268 miles) with a few wins along the way. Since a photo of her breastfeeding her 3 month old at the 106 mile UTMB, she decided to use her platform and experiences to make a positive impact. Sophie's goal is for every woman and girl to hve the opportunity to live happy, healthy and fulfilled lives, to have the opportunity, ablility and inspiration to play sport, and the freedom to follow their dreams, whatever they may be. Sophie is now a Trustee of the research and insight charity, Women in Sport, as well as a speaker, writer and campaigner. She also works with and advises brands who want to make the world a better place.
12 Weeks of Education and EmpowermenT
12 online live group calls and all the accompanying resources include education to understand your unique body and train with purpose for your goals!
We’ll set a big goal for your 12 weeks and work through my purposeful assessment process to uncover the unique needs of your body.
This is the core of it all, literally. Learn to intentionally transfer energy through your core and master your breathing to increase your performance.
With each stride, your body goes through a cycle of absorbing and repelling. The hips (including the pelvic floor) play an integral role in doing this efficiently (without losing energy).
Pronation and supination are not bad words. We need to do both efficiently to get the most out of each stride! This week we'll work on both strength and mobility in your feet.
This week will include lots of time to play and feel. You’ll feel these two important muscle groups like never before!
Do your right and left feel or move differently? This week we’ll talk about why and some strategies to balance back out. Plus halfway Q&A!
Learn my secret weapon for minimizing the stress on your body while maximizing performance. You’ll be practicing these exercises starting week 1, but this week you’ll know why.
We’ll look at gait and what additional clues it can provide for the development of your strength training program and how what we've been doing ties back to your gait.
Your hormones fluctuate throughout your cycle. Learn how to optimize your training around your cycle to get the most out of your plan.
I've been doing it for you up until this point. Now I'll walk you through the logic behind selecting the exercises your body needs most.
I provide you with your custom running plan from the beginning. Now I'll walk you through my strategic formula so you can apply it to any future goal. Plus, all. the. templates. you could ever want!
We’ll take everything you learned in the first 11 weeks and put it together in my complete training formula
Ditch those cookie cutter running programs and stop simply going through the motions with your strength workouts. Instead, empower yourself to train with purpose so that you can crush your goals for years to come!
Do I need to be fast? This program is for any mom with goals! That goal could be anything from finish your first 5k or finally break 30 minutes in a 5k, to break 2 hours in a half marathon or all the way up to get that coveted BQ. The paces in your training program will be adapted specifically to your speed and goals.
Is this for postpartum rehab? Not specifically. We do talk about core and pelvic floor quite a bit in the is course (because it's important for ALL runners honestly) and the strength training can definitely help address any lingering muscle imbalances from pregnancy (even if it was years or decades ago), but this course is not postpartum specific per se. It's the "beyond" in my slogan "Train with purpose through pregnancy, postpartum, and beyond." To be honest ALL runners, not just mothers can benefit from this course.
Do I have to be a mother to join? This program is for female runners only, but you are not required to be mom to join. The thing that makes this specifically for moms is purely that I like to support mother runners and I know moms need efficiency more than anyone. All female runners can benefit from this information and approach to training. If you want to become a mom, but are not yet one, there is no time like the present to start laying these foundations. Be warned that we'll probably talk about mom stuff on the calls though.
Can I go through it with an injury? Maybe. It depends on what it is and the severity. Book a Free 15-Minutes Strategy Call or send me an email to talk it through and decide. For many recurring running injuries, the strength training and education about the needs of your unique body may be exactly what the doctor ordered!
How many training days? You will choose your number of running days (I recommend 3 or 4 at most). I will provide you with the programming, an intentional warm up, and some post run activities for tendon health.
There will be 2 “required” strength workouts with your main lifts and movement patterns and an additional "bonus day" that will alternate between slow tempo circuits and plyometrics each week.
Less is more with mom life!
What equipment? Home or gym? All of the strength workouts will be designed for at home with some occasional suggestions for how you might adapt at the gym. You do not need a gym membership. The following is a list of “equipment” we will be using. None of it is required. We can be creative if we need to be. If you do want to purchase some of this stuff, here are my suggestions on Amazon.
Rolled up towel Yoga block (or playground ball or another rolled up towel) A chair or something to sit on with feet on the floor Resistance Band with something to anchor it to Dumbbells (or something to use as weights) Foam Roller (maybe) Stability Ball (maybe) Mini band (maybe) Wedges
When will the live calls be? What if I can’t attend at that time? The regular live calls will be Wednesdays at 11am EST. I do my best to accommodate as many time zones as possible within my schedule availability as I have clients across the US, Canada and some of Europe. Each call will be recorded and uploaded to the membership portal with all the other resources for the week. If you cannot attend live, you will have the opportunity to submit questions ahead of time or ask them in the Facebook group.
The guest speaker calls will be determined based on the schedule of the speaker and will vary.
If you have any other questions, do not hesitate to reach out. Send me an email or set up a Free Strategy Call. I'll help you figure out if this is the right program for you - absolutely no pressure. I know this program is a commitment. I only want you to make that commitment if you are sure it's right for you.