I know that feeling well. Trust me when I tell you this isn’t going to be more information that just leaves you stuck in your head!

In my experience, after years of digging deep in the world of human physiology and running biomechanics and coaching hundreds of runners, the main thing that is stopping most runners from reaching their potential is treating their body as just the sum of its parts.

We are one body, it works together. We need to understand how all the parts are connected.

When you don’t look at your body as a whole, you end up chasing one injury only to create another, you make progress, but then plateau. You feel like you are always managing something.

When you look at your body as a whole and begin to truly understand how all the pieces start to come together, you can move more freely and efficiently overall, you can get out of your head and back into your joy with running, you can fully tap into your potential. 

That’s how we do it in the Women’s Running Academy! We take the time to understand YOUR body and how it’s working together, we practice the skills in my “5 Skills Framework for Efficient Running”, and then when you run you go freely and with joy.

I have experience and training in the field of education and understanding of how humans learn. My superpower is breaking things down into small, digestible actionable pieces. 

Each thing you learn you will also practice and feel in your body and put into action with your training week after week. The workouts directly support what you will be learning, and the learning directly supports your body so that you can get the most out of the workouts. 

The coolest part to me is that as you dig into it, you’ll find this is stuff your body already knows, you are just learning to speak its language. 

This program is an investment! Think of all the other things you invest in as a runner - shoes, watch, clothes, socks, race entry. Compared to all of that, this investment will pay you back 10-fold in your experience as a runner. Because I’m so confident in that, if you show up and do the work for these 12 weeks and don’t feel like you got the value you expected, I’ll give you a full refund.

The plans include two to four running day options. With the program I recommend running 4 days at most so that you can get the most out of the strength training education and practice. I will provide you with the programming, an intentional warm up tailored to the needs of your specific body over the course of the program, and cool down.

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!

The two main strength workouts are designed to take 45 minutes each.

The running commitment is goal specific and can be anything from 2 to 4 runs per week.

The above you are doing anyway!

Outside of the running and strength workouts there is an additional time commitment of about an hour to hour and half each week for the educational material. This time spent will make all your workouts more efficient (aka. you’ll get more out of the time you spend).

I get that finding an extra hour somewhere is hard. That’s why I’ve broken the lessons up into smaller bite size pieces. You can binge it all at once or break it up throughout the week. Yes, it is an upfront time commitment but, when the alternative is to keep spinning your wheels and going in circles, I guarantee that making this time now will save you time and energy in the long run.

If you have no time, it’s even more important that you don’t mess around and try to figure it out on your own. It's even more important to get it straight from someone who has the playbook. Trying to figure it out on your own is wasting time.

While this is a group program, there is still plenty of opportunity for personal accountability.

Our live calls are an opportunity for 1-on-1 coaching inside the group setting. On those calls, if you show up, I show up for you. I will stay on as long as you need.

Each week’s material has checklists and checkpoints to walk you through step by step. 

We will have accountability check-ins inside the private Facebook group and engagement with those posts will be incentivized with prizes.

I won’t let you slip through the cracks.

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! We’ll get you moving better, stronger, and more efficiently which typically alleviates a lot of the common running pains.

In my opinion, this is the perfect time to start laying a solid foundation with the Women’s Running Academy principles.

The running plans included are completely flexible to your needs, including 3 plans specific to returning to running (and everything up to a solid marathon training base).

This program is for any woman 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 current fitness level, speed, and goals. Runners more seasoned on the strength training front will find a few little tweaks that will make a HUGE difference in their running. Runners newer to strength training will create a powerful foundation to build on.

No, though we do typically have a large number of moms in the group. We do talk about core and pelvic floor quite a bit in the 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. While it was born out of my struggles with running after becoming a mother, 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. My goal someday soon is actually to start bringing this information to high school and college runners. The idea that young women can be empowered to train for their bodies at an early age lights such a fire in me!

I’m definitely discourage training for a large race like a marathon or half marathon where your race/peak mileage would be during the 12 weeks of the mentorship (September 28th -December 20th). The Mentorship is much more suited for a base building running season and would be more ideal for someone with big goals for a fall race or someone who is simply wanting to build a better foundation overall. I'm good with you racing a 5k or 10k during the 12 weeks IF you come into the program with the appropriate base milage already.

Trying to peak in your mileage while also building strength is A LOT on the body and will likely lead to diminishing returns in both places - your running performance and ability to get the most out of your strength workouts…. Which is the opposite of my goal for you during the Mentorship!

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, but you can also get most of it for roughly the cost of a new pair of running shoes. 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

**The exact dates/times for this round will be decided before the waitlist enrollment period officially begins WITH input from those on the waitlist. They will most likely be Sunday afternoons or weekday evenings**

Yes, we have the Facebook group for continuous feedback and questions throughout AND having a live conversation, where I can see you move if needed, and provide immediate feedback for integration is incredibly valuable.

Think of it as an opportunity for 1-on-1 coaching in this group coaching setting.

If you absolutely cannot make the calls live, it’s ok. You are welcome to submit your question ahead of time (I will ask for them via email when the time comes) and I will post the recording in the portal.

In the Women’s Running Academy we practice quality over quantity and intensity over volume with our strength training so that you do not end up sore and heavy in your legs for your running. As with any new stimulus you will likely feel soreness in the beginning, but as your body gets used to it your legs will be zooming, fast and free!

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.