Sage Rountree, PhD, is a specialist in yoga for athletes, an endurance sports coach, a yoga teacher trainer at the highest level, and co-owner of the Carolina Yoga Company. She has worked extensively with many University of North Carolina athletic teams as a key recovery coach as well as with the Charlotte Hornets and other NBA and NFL players. She has coached athletes to peak performances in races from 5Ks to the Ironman 70.3 World Championship. Sage is the author of many books, including The Athlete’s Guide to Yoga, The Runner’s Guide to Yoga, and Racing Wisely. She has written for Runners World, Yoga Journal, USA Triathlon Life, and Endurance magazines, among others. For more information, visit sagerountree.com.

• IntroductionAcknowledgmentsPart 1: Defining and Measuring Recovery1 Why Recovery Matters2 Avoiding Overtraining3 Qualitative Measurements of Recovery4 Quantitative Measurements of Recovery5 Recovery from Injury and IllnessPart 2: Recovery Techniques6 Active Recovery7 Stress Reduction8 Sleep9 Nutrition and Hydration10 Supplements11 Cold and Heat12 Home Technological Aids13 Other Technological Aids14 Massage15 Self-Massage16 Restorative Yoga17 Meditation and BreathingPart 3: Recovery Protocols18 Putting It Together19 Recovery from Short-Distance Training and Racing20 Recovery from Long-Distance Training and RacingReferences and Further Reading

Runner/athlete/yogi Rountree’s interest in recovery as a modality of performance-boosting self-care began long before it became a wellness trend. This updated edition of her 2011 book integrates her historical knowledge, personal and professional practice, and recent research into an accessible, approachable guide designed to convince high-performance exercisers that recovery shouldn’t be an afterthought; Rountree believes it must be incorporated into the training cycle with intentionality. Her charts will appeal to readers familiar with the periodization-style approach to training, and her examples of how recovery benefits elite athletes will inspire everyday fitness enthusiasts to think about how they might be able to expand their limits by viewing yoga, foam rolling, stretching, and sleep as integral to their training. Perfect for athletes in need of a reminder that being quick with their recovery efforts isn’t a quick fix. This impressive book shows how slowing down speeds up results in the gym, on the road, and beyond.

Sage Rountree, PhD, is a specialist in yoga for athletes, an endurance sports coach, a yoga teacher trainer at the highest level, and co-owner of the Carolina Yoga Company. She has worked extensively with many University of North Carolina athletic teams as a key recovery coach as well as with the Charlotte Hornets and other NBA and NFL players. She has coached athletes to peak performances in races from 5Ks to the Ironman 70.3 World Championship. Sage is the author of many books, including The Athlete’s Guide to Yoga, The Runner’s Guide to Yoga, and Racing Wisely. She has written for Runners World, Yoga Journal, USA Triathlon Life, and Endurance magazines, among others. For more information, visit sagerountree.com.

• IntroductionAcknowledgmentsPart 1: Defining and Measuring Recovery1 Why Recovery Matters2 Avoiding Overtraining3 Qualitative Measurements of Recovery4 Quantitative Measurements of Recovery5 Recovery from Injury and IllnessPart 2: Recovery Techniques6 Active Recovery7 Stress Reduction8 Sleep9 Nutrition and Hydration10 Supplements11 Cold and Heat12 Home Technological Aids13 Other Technological Aids14 Massage15 Self-Massage16 Restorative Yoga17 Meditation and BreathingPart 3: Recovery Protocols18 Putting It Together19 Recovery from Short-Distance Training and Racing20 Recovery from Long-Distance Training and RacingReferences and Further Reading

Runner/athlete/yogi Rountree’s interest in recovery as a modality of performance-boosting self-care began long before it became a wellness trend. This updated edition of her 2011 book integrates her historical knowledge, personal and professional practice, and recent research into an accessible, approachable guide designed to convince high-performance exercisers that recovery shouldn’t be an afterthought; Rountree believes it must be incorporated into the training cycle with intentionality. Her charts will appeal to readers familiar with the periodization-style approach to training, and her examples of how recovery benefits elite athletes will inspire everyday fitness enthusiasts to think about how they might be able to expand their limits by viewing yoga, foam rolling, stretching, and sleep as integral to their training. Perfect for athletes in need of a reminder that being quick with their recovery efforts isn’t a quick fix. This impressive book shows how slowing down speeds up results in the gym, on the road, and beyond.

Sage Rountree, PhD, is a specialist in yoga for athletes, an endurance sports coach, a yoga teacher trainer at the highest level, and co-owner of the Carolina Yoga Company. She has worked extensively with many University of North Carolina athletic teams as a key recovery coach as well as with the Charlotte Hornets and other NBA and NFL players. She has coached athletes to peak performances in races from 5Ks to the Ironman 70.3 World Championship. Sage is the author of many books, including The Athlete’s Guide to Yoga, The Runner’s Guide to Yoga, and Racing Wisely. She has written for Runners World, Yoga Journal, USA Triathlon Life, and Endurance magazines, among others. For more information, visit sagerountree.com.

• IntroductionAcknowledgmentsPart 1: Defining and Measuring Recovery1 Why Recovery Matters2 Avoiding Overtraining3 Qualitative Measurements of Recovery4 Quantitative Measurements of Recovery5 Recovery from Injury and IllnessPart 2: Recovery Techniques6 Active Recovery7 Stress Reduction8 Sleep9 Nutrition and Hydration10 Supplements11 Cold and Heat12 Home Technological Aids13 Other Technological Aids14 Massage15 Self-Massage16 Restorative Yoga17 Meditation and BreathingPart 3: Recovery Protocols18 Putting It Together19 Recovery from Short-Distance Training and Racing20 Recovery from Long-Distance Training and RacingReferences and Further Reading

Runner/athlete/yogi Rountree’s interest in recovery as a modality of performance-boosting self-care began long before it became a wellness trend. This updated edition of her 2011 book integrates her historical knowledge, personal and professional practice, and recent research into an accessible, approachable guide designed to convince high-performance exercisers that recovery shouldn’t be an afterthought; Rountree believes it must be incorporated into the training cycle with intentionality. Her charts will appeal to readers familiar with the periodization-style approach to training, and her examples of how recovery benefits elite athletes will inspire everyday fitness enthusiasts to think about how they might be able to expand their limits by viewing yoga, foam rolling, stretching, and sleep as integral to their training. Perfect for athletes in need of a reminder that being quick with their recovery efforts isn’t a quick fix. This impressive book shows how slowing down speeds up results in the gym, on the road, and beyond.