FORTE · Free Running + Postpartum Return-to-Run Plans for Women · Milwaukee
You always do it for everyone else. Now it's your turn.
A free, personalized training plan for women in greater Milwaukee — from walk-run beginner to marathon PR. And if you're coming back after a baby, real return-to-run care from a sports chiropractor who's done it herself. Twice.
Free. Yours to keep. Greater Milwaukee only.
Most running plans for women were written for men. Then tweaked a little.
I'm Dr. Beth Ringwelski — a board-certified sports chiropractor in Wauwatosa, an RRCA Certified Run Coach, a 16-time marathoner and a mom of two.
Every plan I followed treated my body like a smaller version of a man's. Hormones? Ignored. Pelvic floor? Ignored. Coming back after a baby? "Wait six weeks and you're cleared." So I built one that doesn't do that.
After my first baby, pubic symphysis pain woke me up at night, and it was almost two years before I ran a full marathon again. With my second, I started postpartum exercises while I was still pregnant — and none of those problems came back.
“The difference between my two recoveries wasn't luck. It was knowing what to do before it became a problem.”
FORTE is built around how a woman's body really moves, trains and recovers. And when your body needs more than a plan, that's what the clinic side of Front Runner is for.
Not a generic plan. Built for a woman's body.
Made around your goal, your week and how your body really trains and recovers.
A real plan
Made for your goal race, your starting point, your week and your body. Walk-run beginner to marathon PR, with postpartum changes built in.
Strength built in
Short strength routines made for a runner's week — to rebuild your deep core and pelvic stability, not random gym work.
Local care when you need it
If something starts to hurt, you're minutes from the clinic — not left to figure it out alone.
From your first run to your next marathon.
A free training plan for women — whether you're starting with walk-run, training for a race, or running again after a baby.
Why "cleared at six weeks" isn't the same as ready.
Running is high-impact. Your body needs more than time before it can handle it. Here's what most providers miss about returning to running after pregnancy.
Your core isn't firing right yet
Pregnancy changes how your deep core muscles work. Running before that's fixed can lead to hip, IT band and low back problems that feel like bad luck — but aren't.
Your stride changed
How you moved while pregnant becomes how you move after — until someone looks at it.
Your joints are looser than they feel
The hormone relaxin stays high while you're breastfeeding. Joints that feel stable may not be. Adding miles too fast can cause injuries.
Old pain doesn't always leave on its own
Pubic symphysis pain, SI joint pain, hip tightness and tendon problems from pregnancy often need real treatment.
A rare combination — right here in Wauwatosa.
Not just credentials on paper. Two postpartum comebacks of her own, and the training to know why they went so differently.
She doesn't just coach runners. She races.
In Romania, Dr. Beth was there to care for Team USA triathletes. In her time off, she ran a night-time trail race — and took 1st in her age group and 2nd overall.
RRCA Certified Run Coach
Your plan is built by someone who understands both your body and your training load.
DNS Postpartum Trained
Certified in Dynamic Neuromuscular Stabilization for pregnancy, labor and postpartum — the same system elite athletes use to rebuild deep stability.
Board-Certified Sports Chiropractor
CCSP and Full Body ART® certified, with Team USA and Ironman Kona experience.
Boston finisher. Mom of two.
A 16-time marathoner and Ironman 70.3 finisher who's lived two very different postpartum recoveries — and knows how to make yours go like the second one.
The plan is free. Always.
A personalized plan, postpartum changes and strength routines. Yours to keep.
Get My Free Plan →Hands-on postpartum return-to-run and Performance + Recovery care with Dr. Beth — DNS, ART, dry needling and more — is separate and cash-pay. Not required, but highly recommended if you have pain or are coming back after a baby.
Book a VisitWhat you're probably wondering.
Is the FORTE training plan really free?
Yes. The plan and the strength routines are free and yours to keep. In-clinic care is separate and optional.
When is it safe to return to running after having a baby?
There's no single answer — that's the problem with the standard six-week clearance. It depends on your birth, how your core is working, how your tissue has healed and your fitness before pregnancy. Some runners are ready at eight weeks; some aren't at sixteen. A real assessment tells you where you are.
I'm still breastfeeding — does that affect running?
Yes. Relaxin stays elevated while breastfeeding, so joints are looser than they feel. That's not a reason to stop running — it's a reason to build slowly and not rush the early weeks.
I had a C-section — is this still for me?
Absolutely. C-section recovery involves scar tissue and changes in how your core activates. We work with C-section moms regularly and build all of that into your plan.
My baby is over a year old — is it too late?
Not at all. Problems that started during or after pregnancy don't always go away on their own. Whether you're six weeks or two years out, we start where you are.
I'm not postpartum — can I still use FORTE?
Yes. FORTE is for women at every stage — from walk-run beginners to marathoners chasing a PR.
Do you have a free marathon or half marathon training plan for women?
Yes. FORTE builds a free, personalized plan for women in greater Milwaukee for any distance — walk-run, 5K, 10K, half marathon or marathon — with strength work and postpartum changes built in.
What is a postpartum return-to-run plan?
It's a step-by-step plan to get back to running after pregnancy without getting hurt. Instead of jumping in at six weeks, you rebuild core and pelvic stability first, then add running slowly based on how your body responds.
Is there a postpartum chiropractor near me in Milwaukee?
Yes. Dr. Beth sees postpartum runners at Front Runner, 7606 Harwood Ave. in Wauwatosa — close to Milwaukee, Brookfield, Elm Grove, West Allis and Menomonee Falls. She's DNS postpartum trained and an RRCA Certified Run Coach. Book online or call (414) 263-3066.
Can a chiropractor help with pubic symphysis or SI joint pain after pregnancy?
Often, yes. Pubic symphysis pain and SI joint pain are common after pregnancy and don't always go away on their own. Dr. Beth uses hands-on care, DNS and targeted strength work to treat them and keep you running.
Do you take insurance for in-clinic care?
Front Runner is cash-pay by choice, so Dr. Beth can use the tools that actually work. HSA and FSA cards are accepted, and superbills are available for possible out-of-network reimbursement. The training plan is always free.
Because help should be close by.
FORTE is built for women here — so if you need hands-on care, I can actually see you. Watch your form. Check your shoes. Catch a little ache before it becomes a six-week setback. In your corner from your first run to the finish line.
This is your reset button. You deserve it.
You've spent years being the one everyone leans on. This is the part where someone leans toward you.
FORTE by Front Runner Performance + Recovery · 7606 Harwood Ave., Wauwatosa, WI 53213 · Free running plans, women's run coaching and postpartum return-to-run care in Wauwatosa, Milwaukee, Brookfield + Elm Grove