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Runner's Training Tips: Ice Baths

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  1.  
    • CommentAuthorFree Memberwestconn
    • CommentTimeFeb 11th 2008
     
    westconn

    Just curious to see if any others partake in the practice of dipping in an ice bath after training.  I am getting to the point as I ramp up my long runs where I will once again crank up the ice bath.  Someone recommended them to me when I was training for a marathon last year.  I only do it after a long run greater than 13 miles.  For me....it makes a huge difference the following day. 

     My kids think its hilarious when they hear me scream after getting in the bath......and they love running outside to fill up buckets of snow and throw it on top of me after I get in.   Other people though (non runners) think I am absolutely psycho when they hear I do this.  They already thought I was a freak with all the running I do.....the ice bath just cemented their opinion.

     My routine is to fire up a large mug of hot rasberry tea, toss about three bags of ice in, throw on my swim trunks and a turtle neck and sit in the bath for 20 min.  I leave the toes out, because a few times I lost feeling in a few toes for too long after a bath.

    I know it sounds warped, but it really does work.

    • CommentAuthorFree MemberKDogg
    • CommentTimeFeb 11th 2008
     
    KDogg
    I do it, ice bathing is great
    • CommentAuthorFree Memberchiggyxc
    • CommentTimeFeb 12th 2008
     
    chiggyxc
    Yep it may not be fun but its worth it
    • CommentAuthorFree Memberwlmfoster
    • CommentTimeFeb 12th 2008
     
    wlmfoster
    I normally only partake in it after my 16+ mile runs.  Painfull, uncomfortable, but beneficial.  I feel that it reduces overall soreness the day of and also after.  Only drawback is my wife complains I deplete the house of all it's ice!
  5.  
    LadyFingersFred
    I agree it definitely helps. Combined with a good protien shake immediately after a long run and the recovery is much better the next day.   I  also found it's easier to get in a bath with just cold water and then dump the ice in afterward.  Mind you, they both result in my screaming, but it's a difference between a soprano and a baritone.
    • CommentAuthorFree MemberVAlator
    • CommentTimeFeb 12th 2008
     
    VAlator
    I do the same as you LadyFingersFred. The first time I dumped the ice in the water and went to grab a magazine (left the ice sit). I started to have cramps in my foot as soon as I touched the water. Now, I sit in the cold water FIRST and dump the ice AFTER. Is easy for me this way and have great results...
    • CommentAuthorFree Membergeofun
    • CommentTimeFeb 13th 2008
     
    geofun

    How deep do you make the ice bath?  Just over the legs or part way up?  I have been having calf pain during and after my last few runs so an ice bath might be just what I need.  It will snow tonight so I should have plenty of ice!

     

     

    • CommentAuthorFree Memberwestconn
    • CommentTimeFeb 13th 2008
     
    westconn

    I fill it up just enough to cover the top of my legs after I sit in.  So long as I have enough ice to last 15 minutes (I will stay in for 20).....this is enough for me.

  9.  
    MarathonBroado
    I haven't got a bath, shower only. I just stick ice packs all over my legs after anything more than a 24k/25k. I know it doesn't have the same effect, but it's better than nowt I suppose.
    • CommentAuthorFree MemberMort
    • CommentTimeMar 24th 2008
     
    Mort

    I personally use a 10 gallon storage tub that I keep in the living room full of water. After a longer run I throw in a couple blocks of ice to start the cooling and fix recovery drink and food. Easy way to soak the feet and calves while eating/drinking/watching TV. Afterwards, just throw the top back on and push it into the corner. Definitely need to change the water often as it gets pretty nasty otherwise.

    I also have a friend that has his own ice machine and uses a clean trash can to cover up to just above the quads. Works pretty well.

    • CommentAuthorFree MemberSAJack
    • CommentTimeMar 26th 2008
     
    SAJack
    I don't use an ice bath but have definitely found that a swim in the pool after my long run relieves a lot of soreness the next day. Anything that's substantially colder than outside temperature appears to help.
    • CommentAuthorFree MemberDMertens
    • CommentTimeMar 26th 2008
     
    DMertens

    In training for the Cleveland Marathon, I ran 16 miles last Saturday and gave the ice bath a try afterward.  It's incredible how well 10-15 minutes can work!  Thanks for the tips.  I'm a huge fan of ice baths now and will be using them after every long run.

    • CommentAuthorFree MemberDouglassJ
    • CommentTimeMar 26th 2008
     
    DouglassJ
    I only do ice baths after 20 mile or longer runs. Too much hassle for me otherwise. I found that standing in the shower with the cold water running on my legs works just fine. The water gets plenty cold out of the tap.
    • CommentAuthorFree MemberBendy
    • CommentTimeMar 27th 2008
     
    Bendy

    Ice baths are great for knees and ankle recovery.

    I often have one after a 12 or 15 mile run.

    Also, take one the day after a race, it can help you get down the stairs easier on the following morning.

    I sit in it for about 10mins (up to my waist) and then dip the rest of my body down for the last 5 mins.

    Also, I notice it can accentuate a post-run high (sometimes I find myself light-headed and laughing, whilst shivering afterwards. I really makes me laugh for no reason, I don't understand why?)

    You don't always need the ice either. In winter, just running the cold in a bath can get the temperature roughly where you need it.

    My girlfriend says I'm nuts, and won't give me a hug for a few hours after ("get away, you're too cold!!!")

    One disadvantage for the blokes, two words: Button mushroom

    :)

    • CommentAuthorFree MemberBendy
    • CommentTimeMar 27th 2008
     
    Bendy

    Also, my prefered drink with the bath (It's nice to have a hot drink while you sit there)

     - A mocha with honey, and a bit of salt in it - I find that helps too.

    Saying this to anyone other than a long distance runner, is enough to get very strange reactions from people ;o)

    • CommentAuthorFree Memberyugami
    • CommentTimeMar 27th 2008 edited
     
    yugami

    I had a long shower head that I would point at my legs and turn the hot water off, then just let the water run over my legs.

     

    I would do this even on runs as short as 4 miles, seemed to prevent shin splints and any aches and pains. 

  17.  
    ima_runner
    Just one question....After I work out, I don't really have a chance to get into an ice bath for at least an couple hours. Everyone here says, "Right after my run..." and I can't really get in right after my run. So, my question is, does waiting a while change the effects of the ice bath? Is it still worth freezing myself to death? 
  18.  
    woodsrunner
    I don't do my ice bath right after my long run. I'll normally do it later that night. I'll hop in with my running shorts and a long sleeve shirt, put some music on and sometimes I don't want to get out at the end of the 20 mins. The hardest part for me is sitting down in it for the first min then after that it's like its not even there. I'll normally do an ice bath about once a week
    • CommentAuthorFree Memberspudsmac12
    • CommentTimeApr 14th 2008
     
    spudsmac12
    I've never taken an ice bath after any type of work out, I've always gone the hot route as long as there is no swelling. My normal routine after a long run is a good hot soaking for ~15min. I usually knead out my calf and hams in the tube, and when I get out my girlfriend usually works on them some more for a couple of minutes. I don't know if it is the hot tube or the massaging, but I usually feel great for the rest of the day and have minimal soreness the next day. I just never understood why ice if there is no swelling, I would think the hot water would improve circulation and open up the capillaries in the muscles. (not really basing this on anything other then what makes sence to me so please correct me if I'm in the wrong here) I'll have to try an ice bath this week and compare.
    • CommentAuthorFree Memberquintons01
    • CommentTimeApr 14th 2008
     
    quintons01

    I have an Ice bath if one of the following follows true:

     -  speed session over 5 miles
     -  long run 12+ miles
     -  30+ minute intense core strengh training

     really any training session that pushes your muscles furthur than just a little, dependes on effort.

     I do recommend 6 inches of ice cold water for no longer than 15 minutes, after 15 minutes you can have a negative on your muscles effect if you stay in longer than 15 minutes.

    I do on long races (half marathon or more) have a cold bath the night before the race and then put on tight thirmals (with the window open at night) but not too tight! just to get the blood flowing and muscles relaxing for the morning. You feel very refreshed and ready the next day. 

    • CommentAuthorFree Memberquintons01
    • CommentTimeApr 14th 2008
     
    quintons01

    Spuds mac12:

    the reason you would have an Ice bath and not just a hot shower/bath is so that you prevent:

    1) increase in swelling directly associated with the increased blood flow

    2) decrease blood flow to the muscles to increase the recovery of micro tears in the muscles.

     Much like the RICE (Rest Ice Compression Elevation) specifly "Ice" were Ice is used to decrease the swelling by decreasing the blood flow to the injured area, if you have an Ice bath you decrease the swelling and increase the speed of healing.

    Adding the Hot/Cold effect onto your muscles with a 30sec/30sec basis can help in the initial stages of an injury. an Ice bath helps in preventing micro tears in muscles becoming a problem by leting them heal quicker.

    Hope that helps. 

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