RECOVERY NUTRITION & INJURY PREVENTION P E R S O N A L I Z E D C A R E PA C K A G E AND PROGRAM
RUNNERWAY
CURATED FOR DAN D'EGIDIO
BY EVOLVE TRACK CLUB
HOW TO USE THIS PROGRAM Hi Dan! This personalized program is designed to support you through a 6-10 week training block. The Nuun Hydration tablets will be excellent to take either or after before a workout or long run. Your Gatorade Protein is a mix of whey and casein proteins, which make it a great source of sustained recovery. Experiment with timing to see what works best for you (morning with breakfast, or after a workout, etc). Your injury prevention program (page 3-6) is designed to support your running and activate key muscle groups to allow for healthy and consistent training going into your next big race. The equipment needed for the exercise is included in the box. Keep in mind that this is not a strength and conditioning program, but a specifically crafted to target your weakest points that raise your chances of injury.
DISCLAIMER: EVOLVE TRACK CLUB (’ETC’) is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. ETC will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness, or death.
WELCOME TO THE CLUB, DAN! This Recovery Nutrition & Injury Prevention Care Package / Program is curated for you based on your input. Inside this box, you’ll find: • • • • • • •
Nuun Hydration tablets, 40 servings (5-7 servings/week) Gatorade Protein, 16 servings (2-3 servings/week) Personalized injury prevention plan (page 4-6) Exercise equipment: rolling softball and mini-bands Medical-grade compression calf sleeves Race day fuel sameple kit Movement Guides
Thank You for letting us be a part of this exciting journey! We’re super excited! - Evolve Track Club Team <3
STRENGTH & BALANCE EXERCISE
STRONG & STEADY
INSTRUCTION For best results, do this exercise twice a week (with at least a full day break in between exercises) 6-8 hours after your run so your body will be refreshed and able to achieve a better movement quality. Don’t overthing the timing if it is not realistic for you. Completing your exercise with proper form and intention is most important. Execute each movement with control and proper form. Your program is designed with a systematic progression of repetition and sets, but feel free to progress on your own if you find yourself needing an extra set in a certain exercise.
PROGRESSION If you wish to continue building upon this program after week 8, take a “down week” during week 9 by backing off to Week 1’s volume, then progress to 3 sets of 12 repetitions for weeks 10 & 11.
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See health disclaimer on inside cover.
STRONG & STEADY
See the attached ‘MOVEMENT GUIDE’ booklet for detailed intructions & illustrations for each movement
MOVEMENTS Banded Lateral Monster Walks Banded Straight Leg Lateral Walks Single Leg Balance on Pillow Donkey Kicks (Bent Leg)
Standing Banded Glute Kickbacks Fwd Fold w/x Legs (dynamic)
Couch Stretch Glutes Roll (soft tissue) Hamstrings Roll (soft tissue)
WEEK
SETS X REPS/TIME*
1&2 3&4 5&6 7&8
2 X 8 EACH SIDE 2 X 10 EACH SIDE 3 X 8 EACH SIDE 3 X 10 EACH SIDE
1&2 3&4 5&6 7&8
2 X :15 EACH SIDE 2 X :20 EACH SIDE 3 X :15 EACH SIDE 3 X :20 EACH SIDE
1&2 3&4 5&6 7&8
2 X :30 EACH SIDE 2 X :40 EACH SIDE 3 X :30 EACH SIDE 3 X :40 EACH SIDE
EXCERCISE NOTATIONS * ‘8E’ = ‘8 repetitions each side’ * ‘:30E’ means ‘hold for 30 seconds each side’
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ACTIVATION & MOBILITY
ACTIVE RANGE OF MOTION
INSTRUCTION Do this workout once a week after an easy run or a day off of running (with at least a full day break in between exercises). This activation workout may leave you feeling sore in the first two weeks because it targets smaller stabilizer muscles that you may not have activated in some time, but you will quickly adapt and benefit from firing these important fibers. Worry more about moving properly than being fast or explosive. You are welcome to follow along with the built in progression over the coming weeks, but feel free to do a little more or a little less of each movement depending on where you feel you need to most development.
PROGRESSION If you wish to continue building upon this program after week 8, take a “down week” in week 9 by backing off Week 1 & 2’s volume, then progress to 3 sets of 12 repetitions for weeks 10 & 11.
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See health disclaimer on inside cover.
ACTIVE RANGE OF MOTION
See the attached ‘MOVEMENT GUIDE’ booklet for detailed intructions & illustrations for each movement
MOVEMENTS
WEEK
SETS X REPS/TIME*
1&2 3&4 5&6 7&8
2 X 8 EACH SIDE 2 X 10 EACH SIDE 3 X 8 EACH SIDE 3 X 10 EACH SIDE
1&2 3&4 5&6 7&8
2 X :30 EACH SIDE 2 X :40 EACH SIDE 3 X :30 EACH SIDE 3 X :40 EACH SIDE
Hip Bridge SL RDL (slow on eccentric) Clam Shells Donkey Kicks (Straight Leg) Fwd Hip Circles Bwd Hip Circles Pigeon Stretch Hip Flexor Stretch Glutes Roll (soft tissue) Quads Roll (soft tissue)
EXCERCISE NOTATIONS * ‘8E’ = ‘8 repetitions each side’ * ‘:30E’ means ‘hold for 30 seconds each side’
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WE EXPLORE & CREATE NEW WAYS FOR RUNNERS OF ALL LEVELS TO FOSTER THEIR LOVE FOR RUNNING
EVOLVE TRACK CLUB is a community of post-collegiate runners, from beginner to elite, accross various terrains & distances. MISSION: Make running a maintainable lifestyle/sport for runners of all levels by building and providing resources (like this package!) to help them fall in love with running again, everyday. #fallinlovewithrunning
EvolveTC EvolveFitness.club/runnerway #myrunnerway See health disclaimer on inside cover.