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Her Trails

Her Shift
for Women

Understand the transition. Train into it.

A foundational education program for women in or approaching perimenopause. Covers what peri is, the phases of the transition, what your hormones are doing, the symptoms you may notice, and a broader training framework that respects all of it. Built for the runner before she changes how she trains.

Format

7 Modules

Pace

Self-paced

For

Pre to Post Peri

Type

Education

Access

Lifetime

Platform

Platform + App

The Foundation

Understand your body before you change how you train

Perimenopause is a defined endocrine stage, not a vague midlife window. It is the four to ten year transition before your final menstrual period and the year that follows. Across that window, oestradiol declines and fluctuates, progesterone falls, and your training body changes through each phase.

Her Shift is the first pillar of the Her Trails Peri Framework. It gives you the language, the physiology and the framework to recognise what your body is asking for. Once you understand the transition, every other training decision becomes clearer.

What's Inside

Seven modules. One complete foundation.

The course works from the inside out. Start with what peri is, build to how it changes your training, then layer in the mental, nutritional and recovery work that supports the whole picture.

Module 1

What Is Perimenopause

Five lessons | the foundation

What peri actually is, the phases of the transition (a transition, not a decline), the common symptoms and what they mean, the hormones behind the shift, and where to start tracking and testing your own experience.

Outcomes: clear understanding of your phase, baseline awareness, symptom literacy

Modules 2 and 3

Training Framework and Weekly Adaptations

The training shifts

A broader training framework for perimenopausal women, then a week-by-week structure you can apply to any program you are following. Weekly frameworks with practical adjustments for energy, hormones, sleep and symptoms.

Outcomes: a framework you can apply to your own week, fewer panic adjustments, clearer training decisions

Modules 4 and 5

Mental Health and Hormonal Phases

The whole self

Mental health through peri (mood, anxiety, sleep, identity), how to support yourself, and a deeper read of the hormonal phases and how each one shapes training. The work that holds up the rest of the work.

Outcomes: support for the mental load, a hormonal map you can navigate by

Modules 6 and 7

Nutrition, Recovery and Expert Insights

The off-floor work

Nutrition and recovery foundations through peri, then curated expert voices and resources to extend your learning. The work that happens off the run that often moves the dial most.

Outcomes: practical nutrition anchors, recovery strategies, an expert library to come back to

How It Supports You

Built to be the first thing you read, then the thing you come back to

Her Shift is not a one-and-done course. It is the foundation you return to as your phase shifts, your symptoms change and your training questions evolve.

Plain Language Physiology

Hormones, phases, symptoms, bone, muscle, recovery. Explained without the jargon and without alarm. You leave understanding what is happening, not panicked about it.

A Weekly Adaptation Map

The training framework gives you a clear way to read your week, your symptoms and your recovery. Less guesswork. Fewer panic adjustments.

Mental Health Awareness

A whole module on the mood, anxiety, sleep and identity work that comes with peri. Not as a fix to apply, but as ground to stand on.

Nutrition and Recovery

Practical nutrition anchors and recovery strategies for the perimenopausal athlete. Built around what the research supports, written for the runner you are.

Pathway Into The Framework

Her Shift is the entry point into the Her Trails Peri Framework. From here you can add Her Strength: Peri Power for the gym work, Her Stride for race-distance adaptations, or join Her Peri Compass for the community.

A Trusted Reference

Grounded in The Menopause Society, the IOC RED-S consensus, the Female Athlete Triad Coalition, LIFTMOR and current sports science. Layered with the Her Trails coaching intelligence you only get from working with peri athletes.

What's Included

A complete foundation, in one place

Her Shift covers your education on the transition from one integrated course. Lifetime access so you can come back as your phase changes.

The Course

  • ●Seven full modules covering physiology, training, mental health, nutrition, recovery and experts
  • ●Video and written lessons, self-paced
  • ●Downloadable trackers and reference cards
  • ●Lifetime access so you can return at every phase

Coaching + Community

  • ●Pathway into Her Peri Compass community when you are ready
  • ●Direction into Her Strength: Peri Power and Her Stride when you want the next layer
  • ●Curated expert resources within the course
  • ●Access to the Her Trails community for support and connection

Also Worth Considering

Want the whole Peri Framework?

If you know you want the foundation plus the strength block plus the endurance framework, the Peri Framework Bundle gives you all three at a 30 percent saving versus buying them separately. If you are training for races across the year, the Her Trails All-In Membership includes every program plus ongoing coaching support and is usually the most cost effective option.

Best Value

Her Trails All-In Membership

$220 / quarter

  • ✓Access to every Her Trails program including the full Peri Framework
  • ✓Community and coaching platform with weekly coaching calls
  • ✓Strength and mobility training for runners
  • ✓Coaching support between races and training blocks
  • ✓Ongoing community support and accountability
  • ✓Discounts on merchandise and selected partner opportunities
Explore the All-In Membership