Recovery...

To get better I need to train hard all the time. The more I train the better I will be!!!

It is true quality consistent training will help you to be better. However recovering so you can train again is important.

Periodizing (insert link) your training is important (not every training session needs to be at max effort). Periodizing your training plan will allow you to recover and get the most out of each session.

Rest (insert link) rest in particular sleeping is where our body heals and regenerates so we can train again. 

Wait isn't rest the same as recovery? They are closely related and definitely impact each other. I like to separate them and view recovery as what I do immediately after a session, or between sessions.

The goal of recovery is to mitigate any soreness, and waste byproduct from our muscles. To replenish energy stores and prepare our bodies for the next performance, whether it is the same day or later that week.

Immediately after our performance I choose to roll and/or stretch. Rolling is a form of self myofascial release (SMR), and when used for recovery helps to flush away blood and waste byproducts from our muscles. This promotes recovery and healing. SMR also serves to improve mobility and enhance flexibility in particular when followed but stretching.

Rollers come in different shapes and sizes, densities. These are a couple of my favorite.

The standard foam roller comes in different lengths and sizes. I like the 18" x 6" as it can be packed (bulkily) into a gym bag (I have seen some collapsable rollers but have not tried one yet). The standard foam roller is a great inexpensive piece of recovery equipment that most can use.  

The ribbed foam roller is for more experienced rollers users, or those who want a deeper pressure. The different ribbed areas provide a more focused pressure than your standard roller. This is my go to roller with my preference being a 13" roller as it can be easily transported.

Take your SMR recovery to a higher level with a vibrating roller. As I mentioned rollers can help to flush away blood and waste byproducts out of muscles. The vibration provided by this type of roller enhances this and thus promotes increased recovery. The vibration can also be help stimulate muscle activation prior to exercise. These types of rollers are more expensive but are still a inexpensive recovery tool when you consider it is one time purchase. Again I recommend smaller 13' rollers for easy of transport.

Although my preference is for shorter rollers as they are easier to transport I do own several long rollers. If you are taller or will want to lay length ways on a roller then a long foam roller is a good choice for your. They can be purchased up to 60" in length, although 36" and 48" are more commonly available.