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You’ve probably seen athletes braving ice baths or dunking themselves into cold tubs after tough workouts and wondered—does cold plunging really work? For runners, cold-water immersion (CWI) isn’t just a trendy recovery tool; it’s a method backed by science that can help with recovery, injury prevention, and even performance enhancement. So, let’s break it down: what does the research say and how can you use cold plunging to keep running strong?
Why Cold Plunge?
Cold plunging does more than shock your system—it triggers vasoconstriction (narrowing of blood vessels), which helps reduce inflammation and swelling post-run. Studies show that CWI can lower delayed onset muscle soreness (DOMS), meaning you’re less stiff the next day and more ready to hit the road again.
There’s also evidence that cold plunging reduces exercise-induced muscle damage. In one study, recreational athletes who used CWI after a tough session performed better during a follow-up 5K time trial compared to those who didn’t. This improvement was likely due to reduced fatigue and better muscle recovery.
Better Sleep, Faster Recovery
We all know sleep is essential for recovery, but did you know cold plunging can actually help you sleep better? Research has shown that cold-water immersion—especially when done in the evening—can improve slow-wave sleep, the deep, restorative phase of sleep that helps your body repair and rebuild. For runners, better sleep means faster recovery and stronger performances in future workouts.
Prevent Injuries Before They Happen
Running takes a toll on your body, and chronic inflammation from high mileage can set you up for injuries like tendonitis or stress fractures. Cold plunging helps manage inflammation, which may reduce the risk of these overuse injuries over time. One study even found that regular cold plunging improved athletes’ ability to handle multiple intense training sessions, making it a great tool for staying consistent with high-volume training.
How to Cold Plunge (Without Freezing Yourself Out)
When: After your hardest workouts—long runs, intervals, or hill sprints. Aim for 10-15 minutes in 10-15°C (50-59°F) water.
How Often: Stick to 2-3 times per week. Too much cold exposure can blunt the muscle adaptations you want from training.
Build Up Gradually: If you’re new to cold plunging, start with shorter dips and slightly warmer water. No need to turn into a human popsicle on day one!
Ready to Plunge In? RUNsource Has You Covered
Want to learn how to recover smarter? The RUNsource app offers expert advice on post-run recovery, including when and how to incorporate cold plunging into your routine. Whether you’re trying to boost recovery or prevent injuries, RUNsource has everything you need to keep running strong and healthy.
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Citations
Xiao F, et al. Effects of cold water immersion after exercise on fatigue recovery and exercise performance—meta-analysis. Front Physiol. 2023;14:1006512.
De Paula F, et al. Post-exercise cold-water immersion improves the performance in a subsequent 5-km running trial. Temperature. 2018;5(4):359-370.
Chauvineau M, et al. Effect of the depth of cold water immersion on sleep architecture and recovery among well-trained male endurance runners. Front Sports Act Living. 2021;3:659990.
Zhou Z, et al. The effects of cold water immersion and partial body cryotherapy on subsequent exercise performance and thermoregulatory responses in hot conditions. J Therm Biol. 2024;123:103926.
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