Her Trails · Free email series
Cycle-Aware Quick Start
Four short emails over one week. Learn to read your own signals and make educated, informed adjustments to your training, without handing your program over to your cycle. For every woman who runs, at any stage.
Where Her Trails stands
Your cycle is information, not a training plan.
Cycle awareness is a skill that helps you make educated, informed adjustments to your training. It should not determine your programming. Your program is built on your goal, your history and your life. Your cycle is one of the signals you read along the way, alongside sleep, stress, fuelling and how a session actually felt.
Adjust, do not abandon
A hard session in your luteal phase is still a hard session. You may shorten it, lengthen the rests or move it a day. You do not skip the block. Awareness lets you tune the dials, not switch them off.
Individual over generic
The research on phase-based training is mixed and the variation between women is large. A phase chart cannot know how you slept or what your week held. Your own tracked signals are better data than any template.
Signals, not symptoms to fear
Noticing heavy legs or a short fuse is not a reason to stop. It is a prompt to check the dials: fuel, sleep, intensity, recovery. Most days the answer is a small adjustment. When symptoms disrupt life, that is a reason to seek personalised care.
What arrives in your inbox
One week. Four emails. Your own signals.
Research-backed, with the gaps in the research named. Two Her Trails frameworks you keep for good: the Signal Check for journalling, and Adjust Do Not Abandon for decisions. Short enough to read before a run.
01 · Day 1
Where we stand, and why
What the research says about performance across the cycle, and where it falls short. The Five Dials you can adjust. The Signal Check: a one-minute daily journal you start that night.
02 · Day 3
Adjust, do not abandon
The Her Trails decision framework: three questions before you change any session, with worked examples. What the research adds on heat, hormonal contraception, fuel and iron.
03 · Day 5
Strength, flow or stillness
Six short sessions from the Her Trails coaches, each matched to a signal state rather than a phase. Strength, two mobility flows, breathwork, a meditation and a conversation on fatigue.
04 · Day 7
What one week can tell you
Reflection prompts for your journal, the Three-Cycle Rule for reading your own data, and the signals that are for a doctor rather than a journal: heavy bleeding, missed periods, fatigue that rest does not fix.
Free to join
Get the Cycle-Aware Quick Start
Your first email arrives tomorrow morning. Four emails over one week, then it stops.
Educational, not medical advice. Unsubscribe any time. We will only send what is relevant to you.
the trail keeps going
The Quick Start sits inside a bigger library. Read the full Cycle and Hormones notes, or take the two-minute quiz and we will send the notes made for where you are.