Cold water baths to help my ultra running

I’ve been using cold water therapy as part of my training for ultra running. I use cold water to help me set world records on both Britain’s longest nation trail, the South West Coast Path and the Appalachian trail.

Cold water baths, also known as cold water immersion or cryotherapy, have been a popular recovery technique among athletes, including ultra runners. While the idea of submerging oneself in ice-cold water might seem daunting, the benefits it offers can significantly aid ultra runners in their recovery process.

Muscle Recovery

One of the primary benefits of cold water baths is their ability to enhance muscle recovery. After an intense ultra run, muscles tend to experience micro-tears and inflammation. Cold water immersion can help reduce this inflammation and minimize muscle soreness, allowing runners to recover faster and get back to training sooner.

Reduced Swelling and Inflammation

Ultra running often leads to significant swelling and inflammation in the legs and feet. Cold water baths can constrict blood vessels and decrease metabolic activity, which reduces swelling and flushes out waste products, thereby promoting a faster recovery process.

Pain Relief

The cold temperature of the water acts as a natural pain reliever by numbing the nerves around the muscles and joints. This can provide immediate relief to ultra runners who may be experiencing discomfort or pain after a long and grueling run.

Enhanced Circulation

Cold water immersion causes vasoconstriction, where blood vessels constrict, followed by vasodilation when they widen again. This process can help improve circulation, flushing out metabolic waste products and toxins, leading to improved overall recovery.

Mental Refreshment

Apart from physical benefits, cold water baths can also provide a mental boost to ultra runners. The shock of the cold water can act as a reset for the mind, providing a refreshing sensation and potentially helping reduce mental fatigue.

How to Implement Cold Water Baths

For ultra runners interested in integrating cold water baths into their recovery routine, it's recommended to gradually introduce this practice. Start with shorter durations, such as 5-10 minutes, and gradually increase the immersion time as the body acclimates. It's essential to ensure that the water temperature is suitably cold, but not to the point of causing discomfort or potential harm.

Conclusion

While the idea of submerging oneself in cold water may not initially seem appealing, the benefits of cold water baths for ultra runners cannot be overlooked. From aiding muscle recovery to reducing inflammation and providing mental refreshment, cold water immersion can be a valuable addition to an ultra runner's post-race or post-training recovery regimen. As with any recovery technique, it's important for runners to assess how their bodies respond and adjust accordingly to maximize the benefits.