What it is
Return to running
Getting back to running after pregnancy, menopause or injury isn’t a diagnosis. It’s a plan. Each stride sends roughly two to three times your body weight through your legs and pelvis, so your pelvic floor needs strength, endurance and quick reactions to keep up. Leaking, heaviness or pain on a run are signs your body needs a better-matched progression, not that you should stop.
Many women leak or feel heaviness when they first run again. It’s common, and it’s trainable.
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This isn’t a diagnosis. If something feels urgent, see the list below.
How Katrina helps
A plan built around you
- 1
Test readiness
Simple strength and impact tests, not a week number from a pamphlet.
- 2
Build a progression
Strength and impact work that respects your pelvic floor and joints.
- 3
Get back on the trail
The miles and terrain you love, with Base Camp small-group training as a next step.
In Katrina’s words
Whether you are postpartum, post-menopause, or coming back from injury, “start slow” is not a plan. We build a return-to-run or return-to-trail progression that respects your pelvic floor, joints, and the terrain around Kitsap.
Your first visit, your way
You’re in control the whole time
- We start by talkingYour story and your goals come first.
- Nothing without your okayEvery step is explained before it happens.
- Internal exam is optionalWe can learn a lot without one, and you decide.
- One-on-one with KatrinaUnhurried, private, and at your pace.
Free 15-minute call
Ready to start the conversation?
Send a quick note and I'll call you for a free 15-minute chat. No pressure, just clarity.
We don't bill insurance directly. Every plan is different, so we'll talk through cost and coverage on your free call. HSA/FSA cards often work for visits.
Common questions
FAQs
When can I run after baby?
It depends on your birth, healing, and how you load—not a single week number from a pamphlet. We test readiness and progress intentionally.
What if I only hike, not run?
Same principles: hills, packs, and long days are loads we train for.
Do you offer group training?
Yes—Evertide Basecamp is small-group, pelvic-floor-informed strength. Ask on a discovery call if a cohort fits your season of life.