Ice Baths
Written by Jill // February 21, 2011 // Quick Tips // 2 Comments // 564 views
A post-run ice bath can help reduce inflammation, relieve soreness and speed recovery from long runs and speed workouts. Many runners swear by this extreme cryotherapy technique, especially marathoners and ultra runners. The notion of an ice bath has been gaining popularity among elite athletes and has been a regular part of training in others sports as well.
- Ice baths should only last 10-15 minutes at most.
- Water temperature should be cold, but tolerable. You can add a bag of ice to your tub water if you so desire. Try to keep the temperature in the range of 50-60°.
- Wear a warm shirt or fleece and grab a hot cup of coffee, tea or hot chocolate to enjoy while you shiver.
- You can also do what Deena Kastor does and sit in a nearby stream or creek directly after a run (see below.)
* Science research varies on whether or not post-exercise ice baths truly do benefit athletes. More research is needed to definitively draw any real conclusions.
2 Comments on "Ice Baths"
In the Spring (late April) and later in the summer (Sept, early Oct) I use our swimming pool for post-run dips! The water temps are pretty low at those times of the year and are a perfect way to refesh and ‘chill out’ after a toughie run.
Great suggestion Gayle! I often jump in the pool directly after a summer run to cool off also. I have also known of some who will wade into Little Lehigh Creek in Lehigh Parkway after their long runs.