Recovery

Sleep is the single highest-leverage recovery tool available, and the one most people trade away first. Here is what it costs you.

A deload is a planned week of reduced training that lets accumulated fatigue clear. Taking one before you need it beats taking one after you break.

Soreness tells you a session was unfamiliar, not that it was effective. Here is what causes it and what actually helps.

Alcohol affects recovery, sleep and body composition through several routes at once. Here is how much actually matters and how to work around it.

Your body does not keep separate accounts for work stress and training stress. A hard month at work is a training variable, whether you programme for it or not.

Soreness and injury feel different and need opposite responses. Here is how to tell them apart, what to do first, and the signs that mean stop reading and get seen.