Don't stop running.
Run Differently.
Perimenopause changes how your body responds to training. The Reset explains what's actually happening — and exactly what to do differently.
A guide + videos built on the research, not the noise.
know more. fear less. run the pause.
Your body is changing. But your running doesn't have to suffer.
Perimenopause introduces new terrain to your training. Hormonal changes can impact energy levels, recovery, and performance. Injuries seem inevitable. What worked before isn’t cutting it anymore.
But this isn't the end of your running journey—
it's the start of a new path.
Guiding You Through the Terrain of Perimenopause
I’m Dr. Kate James—
Doctor of Physical Therapy, run coach, and seasoned runner.
I created Run The Pause to help women navigate the changes of perimenopause without losing their identity as a runner.
I’ve worked with hundreds of women just like you— helping them adjust their training, get out of the injury cycle, and build strength through this transition.
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The Reset
A concise guide on what's actually happening hormonally — and the first training adjustments worth making. Start here if you want to understand before you act.
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Blueprint Session
A 60-minute video consult plus a written training plan — built around your data, your symptoms, and your goals. No generic advice. You leave with a specific plan.
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1:1 Coaching
Ongoing coaching with weekly plan adjustments, biweekly check-ins, and data review. For the runner who wants clinical-grade support over the long haul.
Seven days to understand what changed — and what to do about it.
THE RESET is a seven-day guide built specifically for women runners navigating perimenopause. $27. Instant access.
If your training stopped making sense, recovery dragging, injuries stacking up, effort levels that no longer match your output, this is where to start.
THE RESET walks you through the six variables that matter most in this transition: hormonal context, training load, fueling, sleep, strength, and the life load your training log never captures. Each day is a lesson, a reflection prompt, and one concrete action. No equipment, no overhaul, no convincing yourself to start over.
Seven days won't fix everything. But they'll change how you see the problem. And that changes everything…
SOMETIMES YOU JUST NEED SOMEONE TO LOOK AT THE WHOLE PICTURE
Not just your training — your sleep, your stress, your nutrition, and how all of it is working together right now.
If your training feels off and you're not sure what to change, the Training Blueprint Session gives you a clear answer.
One hour with Dr. Kate — a physical therapist and run coach who works specifically with perimenopausal women runners. You'll complete a detailed intake beforehand, work through your training on the call, and leave with a written framework you can actually follow. $297.
Limited spots per month.
For runners who want more than a plan
1:1 Coaching Built Around Your Hormones, Your Training, and Your Life
A training plan can only take you so far. When your body is changing as fast as perimenopause can change it, what you actually need is a coach who can adjust in real time. Someone who understands the hormonal piece, the injury piece, and the identity piece all at once.
That's what 1:1 coaching with Dr. Kate looks like. No generic 12-week program that was built for someone twenty years younger.
No advice that ignores where you are hormonally. Just a real coach who knows perimenopausal runners because she is one.
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Sheila L
Dr. Kate. She is humble, bright, and helps you live your best life. She is passionate about serving others. Her approach is individualized and she will take her time and use all her resources to get to the root of your issue. She is not "quick fix" in her treatment. She is completely committed to providing you with the highest level of care.
I have been a patient for over a year and have faith in her amazing abilities. She is a gift and a treasure. She has helped me achieve more than I ever imagined... -
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Tara M
Dr. Kate James is awesome at what she does! I am a runner and have a fondness for the ultra distances but my body doesn't always adapt like I wish it would to the training load or my race schedule.I specifically went to see Dr. James because I know that she knows runners and would work with me instead of suggesting I just stop running.
I'm grateful to have found someone who will listen to me and work with me to help me achieve my goals, she really is the best at what she does! -
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Nikki R
Dr. Kate James listens and works with her clients on a manageable recovery plan! As a 30 year runner I was experiencing pain I had never had before, she was able to diagnose and give me steps to work through the pain. 8 weeks later I am pain free and tackling strengthening and ways to prevent pain/injury.
Seeing her was the best thing I have done for myself and my running! The run analysis was eye opening. Dr. James knew exactly what and how I can be a more efficient and well balanced runner.
