The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance: Sage Rountree: Rowman & Littlefield Publishers

The Athlete's Guide to Recovery

Rest, Relax, and Restore for Peak Performance

The Athlete's Guide to Recovery

Rest, Relax, and Restore for Peak Performance

Description

"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." - Library Journal, Starred Review

An invaluable guide to help athletes maximize training gains by making the most of their recovery time.
Recovery—physical and mental—is a red-hot topic, and the worlds of sports, technology, and commerce have all taken note. But which practices and devices really make a difference in recovery, and which should be avoided? What will truly maximize performance?
In this second edition of The Athlete’s Guide to Recovery, endurance and recovery coach Sage Rountree, PhD, explains exactly how to get the most out of training by optimizing recovery time. She provides easy-to-follow and practical recovery tips that include:
How athletes can measure their own state of recoveryWhat can go wrong when recovery is insufficientProven techniques to enhance recovery and improve performanceEvaluations of current tech devicesSample recovery plans for all types of training and competitionEmphasizing the fundamentals of sleep, nutrition, and stress management, this second edition features up-to-date research that has emerged to support the importance of these basic recovery strategies and includes a much-needed, careful look at new devices on the market. Whether self-coached, coached, or team-sport athletes, The Athlete’s Guide to Recovery provides readers with an evidence-based approach to finding the right balance between stress and rest.

Introduction
Acknowledgments
Part 1: Defining and Measuring Recovery
1 Why Recovery Matters
2 Avoiding Overtraining
3 Qualitative Measurements of Recovery
4 Quantitative Measurements of Recovery
5 Recovery from Injury and Illness
Part 2: Recovery Techniques
6 Active Recovery
7 Stress Reduction
8 Sleep
9 Nutrition and Hydration
10 Supplements
11 Cold and Heat
12 Home Technological Aids
13 Other Technological Aids
14 Massage
15 Self-Massage
16 Restorative Yoga
17 Meditation and Breathing
Part 3: Recovery Protocols
18 Putting It Together
19 Recovery from Short-Distance Training and Racing
20 Recovery from Long-Distance Training and Racing

References and Further Reading

Product details

Published	Mar 05 2024
Format	Paperback
Edition	2nd
Extent	248
ISBN	9781538181478
Imprint	Rowman & Littlefield Publishers
Illustrations	27 BW Photos, 9 Charts, 15 Tables, 37 Textboxes
Dimensions	9 x 5 inches
Publisher	Bloomsbury Publishing

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.

Library Journal, Starred Review
Rountree—yoga teacher, spa owner, triathlete, and coach—offers good, common-sense advice for athletes who want to perform at a high level…. Rountree nicely compares the ideal ratio of work to rest to the fine line between perfectly roasting a marshmallow and incinerating it. Rountree includes charts, including one on how to distinguish between normal soreness and a problem. Heat can loosen stiff muscles and increase circulation, whereas cold can combat training-induced inflammation. Rountree offers low-tech, low-price fixes. To make an ice pack that conforms to knobby body parts like knees, put water in a Ziploc bag and mix it with rubbing alcohol; that keeps it liquid. Use a rolling pin for a massage.… Rountree, who has worked with all kinds of college athletes and many NBA and NFL players, shares practical and valuable tips.

Booklist
The Athlete’s Guide to Recovery can help all readers better understand the cycle of performance and how important it is schedule time to recover in their personal and professional development. It also contains great information that athletes and non-athletes can use to improve productivity and quality of their output.

Nathan's Papers: Books for CONGRESS
Sage Rountree has written the definitive guide to athletic recovery. There’s not an ounce of fluff in this important book. Every sentence has practical value for athletes seeking their full potential.

Matt Fitzgerald, author of 80/20 Running
I’m no athlete and haven’t been for a lot of years, but rest is still hard for me. To “do nothing” goes against my nature. Here Sage makes the case and gives strategies for doing just that. Happy training! And happy recovery to you!

Roy Williams, Basketball Hall of Fame coach
A must read! This book is an invaluable resource for athletes seeking cutting-edge recovery modalities to optimize performance.

Susan Kitchen, board certified sport performance coach and dietician and owner of Race Smart