The Extra Mile! Can An Ice Bath Help My Running? And Is It Best Before, Or After A Run?

In this episode titled 'The Extra Mile,' Jenny Falconer delves into the world of ice baths and their impact on recovery in elite sports. She explains that ice baths help reduce inflammation and muscle soreness by constricting blood vessels and slowing cellular activity, allowing for faster recovery through increased blood flow once the body warms up again.

Falconer emphasizes that ice baths should be taken post-run rather than pre-run, as cold exposure before exercising can hinder muscle activation and performance. She suggests a temperature range of 10 to 15 degrees Celsius for the ice bath and advises newcomers to start with shorter durations of 1 to 2 minutes, working up to a maximum of 10 or 15 minutes as they become accustomed to the cold.

Moreover, she reassures listeners that ice baths are optional and that there are alternatives, like cold showers or active recovery methods such as gentle walking or stretching, which can also provide similar benefits without the frigid experience. Falconer shares her personal journey with ice baths and encourages listeners to find what works best for them to maintain their health and running capabilities.