fbpx
Balanced Running
  • HOME
    • About
    • Coaches
    • Sponsors
  • RESOURCES
    • 5 Reasons You Need a Running Coach
    • Podcast
    • BLOG
    • Ask Amazon Alexa or Google Home
    • Video Library
    • Running for Kids
  • SERVICES
    • Services
    • Runner Development Program
    • Testimonials
  • ESPAÑOL
  • CONTACT
    • Join our Mailing List
  • HOME
    • About
    • Coaches
    • Sponsors
  • RESOURCES
    • 5 Reasons You Need a Running Coach
    • Podcast
    • BLOG
    • Ask Amazon Alexa or Google Home
    • Video Library
    • Running for Kids
  • SERVICES
    • Services
    • Runner Development Program
    • Testimonials
  • ESPAÑOL
  • CONTACT
    • Join our Mailing List
December 1, 2016  |  By Tina Klein In Advice

Ice Ice Baby

iceicebaby

Ice is a natural anti-inflammatory for recovery. So are ice baths, believe it or not, will aid in your muscle mending as well as with training and race performance. The shock of getting into a tub of ice is not entirely a fun filled event, however, when you soak in a tub of ice water after a long run or an intense workout will help boost your body’s recovery processes, and help prevent injury.
There are essentially two types of water therapies:

  • ice baths
  • contrast showers

Most research has shown ice baths to be superior in terms of recovery but both are beneficial.
After exercise we have microscopic tears in our muscles that cause inflammation. When you get into an ice bath, the cold water causes your blood vessels to tighten and drains the blood out of your legs. When you get out of the tub, ‘new’ blood flows into your legs, invigorating your muscles with oxygen and in turn, reducing inflammation. This increase in blood flow also makes its way deep into the muscle tissue, helping flush out any build-up or damage. Most often the results are noticed the next day, but you may find your legs feeling fresher right after the bath.
Ice baths are most effective when taken within 60 minutes of finishing a workout. They should last anywhere from 5 to 10 minutes but for those who cannot stand the icy water, here’s a great way to “ease” into it, for example, I sit inside the tub with my shorts and a towel around my upper body (shoulders), then I let the cold water run, (make sure the stopper is in the tub), as the water begins to fill the tub, I (or have my PIC) empty in two five pound bags of ice, this is less shocking to the body because you’re easing into it. The water should be uncomfortably cold at this point.
The water (in the tub) must cover your entire lower body, i.e. legs, glutes, hip-flexors, low back or anywhere you are feeling fatigue (this is where the towel comes in handy, it will keep your upper body warm). I’d say do the ice baths either after your long run or after intense workouts. After the water has been used, let it sit and use to water your plants. (so it doesn’t go to waste).
If all else fails, take a plunge inside the Chattahoochee River, after a long run, you may catch myself and other fellow runners out there after our Sunday morning runs.

Previous StoryMotivational Mental Monday
Next StoryHappy New Year to a Healthy New You…what happens to our bodies and brains when we stop training?

Related Articles

  • June 2, 2021 - Global Running Day - Vieques, Puerto Rico
    Pros / Cons and Tips for Running on Vacation
  • 2021-06-tina-5000m
    Victory isn't always about Winning ~ Losing isn't always a Defeat

SEARCH BLOG

FRESH POSTS

  • Pros / Cons and Tips for Running on Vacation
  • Victory isn’t always about Winning ~ Losing isn’t always a Defeat
  • As Seen in Men’s Health Magazine
  • Which FRUIT is best for increasing your running endurance?
  • Free Group Runs – Motivational Monday Series

ARCHIVES

  • June 2021 (2)
  • May 2021 (2)
  • April 2021 (2)
  • March 2021 (1)
  • February 2021 (1)
  • January 2021 (3)
  • December 2020 (1)
  • November 2020 (1)
  • October 2020 (4)
  • September 2020 (2)
  • June 2020 (1)
  • May 2020 (2)
  • April 2020 (1)
  • March 2020 (3)
  • February 2020 (2)
  • January 2020 (3)
  • November 2019 (4)
  • October 2019 (5)
  • September 2019 (1)
  • August 2019 (2)
  • July 2019 (5)
  • June 2019 (2)
  • May 2019 (3)
  • April 2019 (5)
  • March 2019 (7)
  • February 2019 (4)
  • January 2019 (5)
  • December 2018 (5)
  • November 2018 (2)
  • September 2018 (5)
  • July 2018 (4)
  • June 2018 (3)
  • April 2018 (3)
  • March 2018 (6)
  • February 2018 (3)
  • January 2018 (1)
  • November 2017 (1)
  • October 2017 (2)
  • September 2017 (2)
  • August 2017 (5)
  • July 2017 (5)
  • June 2017 (8)
  • May 2017 (3)
  • April 2017 (10)
  • March 2017 (4)
  • February 2017 (6)
  • January 2017 (8)
  • December 2016 (1)
  • October 2016 (2)
  • September 2016 (1)
  • July 2016 (1)
  • June 2016 (1)

TAG CLOUD

coronavirus and running Every Athlete Crosses the Finish Line foam roller foam rolling G2FLJ health goals healthy and happy healthy lifestyle holiday meals how much does running gear cost injury prevention lacrosse ball for runners long distance running road racing covid running coronavirus running gear cost running injuries should I run SMART sweating what kind of exercise why you need a running group women vs. men running gear workouts

ABOUT

Improve the quality of your life through running. Tina Klein (Certified Running Coach) and her crew of coaches in Atlanta are ready to train you for your next 5K, 10K, Half-Marathon, or Marathon.

Training and Latest Happennings

Like us on Facebook to get the latest information on training and running events in Atlanta, Georgia.
  • HOME
  • ABOUT
  • SERVICES
  • BLOG
  • VAMOS RUNNING
  • CONTACT

©2020 Balanced Running LLC. All rights reserved. Balanced Running is a registered trademark of Balanced Running LLC.