Ultramarathoner Bec Wilcock is a busy mom, Nike Running Coach, Nike Trainer, Ladder Athlete, and founder of HER (Here We Run) a female-focused running group.
She has over 10 years of experience in the fitness industry and a Bachelor's Degree in Exercise Science. Not only has Bec competed in some of the most grueling races in the world, but she’s also survived a cancer scare.
Bec is an expert at creating training regimens to get the most out of every workout. Her secret? Creating and maintaining stellar routines, including a combination of Ladder supplements to energize and refuel pre- and post-workout, and Hyperice percussion therapy to warm-up faster, optimize mobility, and enhance recovery.
But, you don’t need to be an ultramarathoner or professional athlete to reap the benefits of high-quality, pre- and post-workout routines. Bec’s tips can help you achieve peak performance at any level.
Here’s an inside look at how Bec uses Ladder supplements and Hyperice therapy in her everyday routine.
MORNING: Latte & Legs
Fuel: Latte & Ladder Smoothie
Quote: “Fueling my body is extremely important to me. I prefer a latte and a smoothie in the morning. It's what allows me to perform my best as an athlete, coach, and mum! My Ladder Protein & Greens smoothie recipe tastes great and it’s filled with all the protein and nutrients I need to succeed.”
Get the Recipe
Stretch: Hyperice Vyper 2.0
Bec’s favorite way to get warmed up pre-run is with the Vyper 2.0 vibrating foam roller. It features three speeds of high-intensity vibration on a smooth and grooved surface designed to reduce muscle soreness, improve range of motion and flexibility, and promote circulation.
Quote: “Hyperice’s high-intensity roller is my go-to every morning to prep my body for the day. It helps me to hit my run feeling loose and ready to go, and helps me to prevent injury. I roll all the muscles in my legs that I am about to use, including my glutes, quads and hamstrings, and then I am out the door, feeling fresh.”
WORKOUT: "Hill repeats + Mobility"
10-MINUTE MOBILITY AND FOAM ROLL
10-MINUTE WARM UP @ LEVEL 2 (easy) TO A HILL OR STAIRS
1-MINUTE @ LEVEL 8 (fast) [UP HILL] 1-MINUTE @ LEVEL 2 (easy) [DOWN HILL]
Repeat for 10 Rounds
10-MINUTE COOL DOWN (easy run)
AFTERNOON: Snack & Stretch
Snack: Perfect Bar & Pistachios or Ladder Recovery Smoothie
Quote: “After a tough workout, I need something high in protein, so I choose either a nourishing bar or my recovery smoothie. Depends on what I’m craving.”
Stretch: Hyperice Normatec Leg Pulse Pro 2.0
Post-workout recovery is key for preventing injury. Bec uses Hyperice’s Normatec Pulse Pro 2.0, which allows you to create a custom compression massage experience. Each session rejuvenates her legs while increasing blood flow, minimizing muscle fatigue and pain, and improving flexibility.
Quote: “As a busy mom, I multitask whenever possible. That’s why I love Hyperice’s Normatec boots. They’re like an on-demand massage therapist. I wear them when I’m answering emails after a workout, or in the evening when I’m winding down before bed.”
EVENING: Refuel & Recover
Refuel: Atlantic Salmon & Greens Atlantic Salmon: Wrap salmon in foil with lemon slices, chilli flakes, and pepper. Bake at 400 degrees fahrenheit for 10-14 minutes or until desired temp.
Stir Fry Greens: Heat olive oil in a medium high heat pan, add broccoli, brussel sprouts, and green beans and cook for 4-6 minutes or until tender. Add spinach in the last 30 seconds. Remove and season with salt and pepper to taste.
Recover: Hypervolt Plus Bluetooth
Most athletes know that proper recovery is just as important as time spent training, so before bed, Bec uses Hypervolt Plus (Bluetooth®) to optimize her body maintenance with curated routines in the Hyperice App. The Hypervolt Plus allows her to target her muscles with a percussive massage, reducing soreness and stiffness and helping to promote full range of motion.
Quote: “It really only takes five minutes and it makes such a big difference, so I never skip my Hypervolt session. It relieves my tight piriformis muscles and releases all of the tension from my IT bands and glutes. Plus, it’s like a little “me” time where I get a deep tissue massage.”