FORTE — Running Plans for Women | Front Runner Chiropractic
Forte by Front Runner
For women who run

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 postpartum, real return-to-run care from a chiropractor who's been through it herself — twice.

Get my free training plan →

Free. Yours to keep. Greater Milwaukee only.

Why Forte exists

Most plans for women were written by men.
Then tweaked at the margins.

I'm Dr. Beth Ringwelski. Board-certified sports chiropractor in Wauwatosa, the only female sports chiropractor in Milwaukee, and an RRCA Certified Run Coach. A 16-time marathoner, Boston finisher, and mom of two.

I've followed a lot of training plans. Every one of them treated my body like a smaller, lighter version of a man's body. Hormones got ignored. Pelvic floor got ignored. Postpartum return got reduced to "wait six weeks and you're cleared." So I built one that doesn't.

I've also lived the gap between "cleared" and "ready." After my first baby I had pubic symphysis pain that woke me up at night, and I didn't run a full marathon again until almost two years later. With my second, I started DNS postpartum exercises during pregnancy and moved sooner — and none of the same issues followed me home.

"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 actually moves, trains, and recovers — hormones, pelvic floor, postpartum modifications, new-runner walk-run progressions, strength that fits a real week. And when your body needs more than a plan can give it, that's what the clinic side of Front Runner is for.

What's in the plan

Built for you. Updated with you.

Forte isn't a PDF you download and figure out alone. It's a plan, plus a person.

01
A real plan

Personalized to your goal race, your starting point, your week, your body. Walk-run beginner to marathon PR. Postpartum modifications and a real return-to-run progression built in — not a generic timeline.

02
Strength built in

Strength routines designed for a runner's week and built to restore deep core and pelvic stability — not generic gym work pasted on.

03
Real check-ins

Every two weeks, you hear from me. Real human. Real eyes on your training. Not a chatbot, not a dashboard, not a noreply email.

If you're coming back postpartum

Why the six-week clearance isn't enough.

Running is high-impact. Your body needs more than time before it's ready to handle that load — here's what most providers miss.

Core coordination is off

Pregnancy changes how your deep stabilizers fire. Running before that's restored sets you up for hip, IT band, and low back problems that feel like bad luck but were predictable.

Gait changes don't self-correct

Hip shifts, altered foot strike, changed loading — how you moved during pregnancy becomes how you move after, until someone looks at it.

Hormones keep things mobile

Relaxin stays elevated while breastfeeding. Joints that feel stable aren't necessarily stable. Building mileage too fast on a mobile foundation creates injuries.

Lingering tissue issues

Pubic symphysis pain, SI irritation, hip tightness, tendon problems that started during pregnancy — these don't always resolve on their own. They need treatment.

The person behind the plan

The combination that doesn't exist
anywhere else in Wauwatosa.

Not just credentials on paper. Two postpartum returns of her own, and the clinical training to know why they went so differently.

RRCA Certified Run Coach
One of a small number of chiropractors also certified as a run coach. Your return-to-run plan is built by someone who understands both the tissue and the training load.
DNS Postpartum Trained
Dynamic Neuromuscular Stabilization certified in Pregnancy, Labor and Postpartum Care — the same system elite athletes use to restore deep stability after major physical events.
Webster Technique Certified
Prenatal and postpartum chiropractic care built around the changing pelvis. Gentle, specific, effective for what lingers after birth.
Boston Finisher. Mom of Two.
A 16-time marathoner and RRCA Run Coach who's lived two very different postpartum recoveries — and now has the tools to make sure yours goes like the second one.
DCCCSPART Certified RRCA Run CoachDNS Postpartum Webster TechniqueBoston FinisherIronman 70.3
What this is, what it costs

Free. Always. Yours to keep.

The plan
Free. Always.

Personalized periodization. Postpartum modifications. Check-ins every two weeks. Strength routines. Yours to keep.

In-clinic care
Separate. Optional.

Postpartum return-to-run and Performance + Recovery care with me at the clinic — DNS, Webster Technique, ART, dry needling — is separate and optional, cash-pay. Not required. Highly recommended if you're dealing with pain or coming back postpartum. The runners who use it stay healthier.

Questions before you start

When is it actually safe to return to running after having a baby?
There's no single answer, which is the problem with the standard six-week clearance. It depends on your birth experience, how your core is coordinating, tissue healing, and your pre-pregnancy fitness base. Some runners are ready at eight weeks. Some aren't ready at sixteen. A real assessment tells you where you actually are.
I'm still breastfeeding — does that affect my return to running?
Yes. Relaxin stays elevated while breastfeeding, which means joints are more mobile and less stable than they feel. That's not a reason to avoid running, but it is a reason to build progressively and not rush the early phases.
I had a C-section — does this still apply to me?
Absolutely. C-section recovery involves scar tissue, altered core activation from the incision, and often a slower return to feeling normal with movement. We work with C-section moms regularly and factor all of that into your plan.
My baby is over a year old — is it too late?
Not at all. The postpartum window is longer than most people realize, and issues that developed during or after pregnancy don't always resolve on their own. Whether you're six weeks or two years out, we find where you are and build from there.
Do you take insurance for the in-clinic care?
Front Runner is cash-pay by choice — insurance companies limit what they'll cover, and we're not interested in asking permission to use the tools that actually work. HSA and FSA cards are accepted, and superbills are available for potential out-of-network reimbursement. The training plan itself is always free.
Why it's only for Milwaukee

Because I want to be there while you train.

Forte is geo-gated to greater Milwaukee. Not because I want to gatekeep, but because the plan comes with real check-ins with me — and if you need hands-on postpartum care too, I want to be able to actually put hands on you.

Watch your form. Check your shoes. Catch a niggle before it becomes a six-week setback. Be the person in your corner from training run one all the way through the finish line.

You've spent years being the one everyone else leans on.
This is the part where someone leans toward you.

Ready?

This is your reset button.
You've been wanting it.
You deserve it.

Get my free training plan →

Free. Yours to keep. Greater Milwaukee only.

Dealing with pain, or ready for hands-on postpartum return-to-run care?
Book a visit with Dr. Beth →