Following is the planned agenda for the Miami Runner's Efficiency and Injury Prevention weekend to be held on July 20-21.
AGENDA
SATURDAY JULY 20
8:00 AM – Check in
8:30-10:30 - Reviewing goals to determine training plan (must have completed pre-registration documents), reviewing 5 most common runners injuries and prevention techniques
10:30 -12:30 – Comprehensive form analysis and tips for correcting imbalances
12:30-1:30 – Lunch with discussion of carbo-loading mistakes and recovery nutrition
1:30-2:30 – Using a Pilates reformer and Pilates mat work focused on injury prevention
2:45 - 4:45 - How to find the right shoe, understanding how shoe stores recommend vs. your form and orthotics
5:00-5:30 -Dynamic warm ups and quick review of key points for form
5:30 – 6:30- Group run - easy pace- discussion of heat training
6:30- 7:00 –Cool down
Free for the evening
Pre-Camp
Upon registration you will be provided with the following forms to ensure that we can personalize the weekend to meet your needs.
- Running history form
- Injury history form
- Race agenda and goals for year
- Optional - Video recording running on treadmill from back and side
SUNDAY JULY 21
6:00 AM – Running form drills on beach
7:00 AM – Runner's Yoga on beach
8:00 AM - Walk back to training center for breakfast and discussion
During breakfast and remainder of morning - Team will provide each participant with an individualized 4 Week Training Plan and exercises to correct form, imbalances and start working towards goal.
LOCATION
Clinic sessions will be held at the Institute for Integrative Physical Therapy and Rehabilitation at 1935 West Ave., Miami Beach, FL 33139.
The morning run and yoga will be done on Miami Beach near 17th Street.
Directions and location information will be provided in welcome email upon registration.
MEALS
Provided: Vega for pre-run fuel, Vega bars for during the day and Zico coconut water for hydration throughout weekend.
Saturday: Lunch provided onsite. Dinner on your own.
Sunday: Breakfast provided
