As runners we are quite conscious of the training process be it the miles/week, the specific paces or the interval durations. But training is not just about how far or how fast we can run; it’s also about how well we bounce back and prepare ourselves for the next training run or race. The backbone to achieve performance goals without getting injured, is to have a good recovery strategy alongside the training. More often than not we are guilty of ignoring recovery all together, especially when we are juggling family, work and running.

This episode explores the art and science of recovery

• How recovery helps in better running performance


• How it can help us injury free


• Recovery techniques post-run activity to


• Nutrition for recovery


• Periodizing recovery

GUEST INTRO: SAGE ROUNTREE

Sage Rountree is an Experienced Registered Yoga Teacher, USA Triathlon certified expert, and Road Runners Club of America certified coach. She holds a PhD in English and is the author of The Athlete’s Guide to Recovery, The Athlete’s Guide to Yoga, and The Athlete’s Pocket Guide to Yoga. She also contributes to Runner’s World and Yoga Journal. Sage competes in running events from the 400m to the 50K and at triathlons. She raced for Team USA at the 2008 Short-Course Triathlon World Championship. Her coaching clients compete in running, ultras, and multisport events, including the Ironman World Championship. She is co-owner of the Carrboro Yoga Company and teaches workshops on yoga for athletes nationwide.

Please visit her website to find all about her work and useful resources for runners.

Her book on recovery - The Athletes Guide to Recovery