Chill Out: A Runner’s Guide to Ice Baths
Picture this: you’ve just completed a punishing long run or a series of hill repeats that have left your legs feeling like lead. The mere thought of descending stairs induces grimaces, and the prospect of tomorrow’s workout seems daunting. Or let’s skip the dramatic setup. Maybe you’re just plain old curious as to whether an ice bath can actually provide the promised relief and rejuvenation. Instagram sure makes it seem that way… let’s find out, shall we?
First up; what exactly makes ice baths potentially beneficial to runners? The answer lies in their purported ability to expedite recovery, alleviate muscle soreness, and help us bounce back faster after strenuous exercise. Science lends credence to these claims, and there are plenty of studies highlighting the physiological benefits of cold water immersion. It’s actually not just social media hype.
“There has been science behind this for a long time,” said Dr. Keith Anderson, medical director of the Novant Health Charlotte Marathon, and Family Medicine and Family Medicine Sports Medicine specialist with Novant Health. “There have been many studies on this with real data supporting its benefits… this is not just a perceived benefit.”
The reality of it is, muscle soreness is often an inevitable companion to intense training sessions, longer distances, or tougher workouts. When we push our bodies beyond their comfort zone, microscopic tears occur within muscle fibers, triggering inflammation and discomfort. Here’s where the magic of ice baths comes into play. By constricting blood vessels and reducing swelling, the frigid waters work to soothe that soreness and speed the repair process. All good things.
And it’s not just the physical benefits that make ice baths beneficial post-run therapy. There’s a psychological component at work here, too. The sensation of hitting that icy water can spark a mental reset and that rejuvenated feeling that can only come from being cold and wet.
As with any therapeutic intervention, ice baths are not without their warnings. Dr. Anderson stresses the importance of consulting a healthcare professional before incorporating ice baths into your post-run routine, particularly if you have pre-existing medical conditions.
We’ll give it to you, TikTok. There’s enough science behind this trend for us to get on board. But, like anything else, you can get too much of a good thing. Experts say the water for your ice bath should be in the 50F – 60F, and no longer than 10-15 minutes. If you’re new to the ice bath thing, slightly warmer and shorter sessions are a great way to start.
Does this mean you need to run out and invest in one of those outdoor, ice bath dunk tanks? Probably not; unless money is no object, and you just absolutely have to own the latest any and everything. (Looking at you, triathletes. Haha!) A bathtub of cold water will do the trick. Add bags of ice as you gain tolerance, and keep an eye on the clock.
Enjoy!
