Now that spring marathon training is getting up into the mega mile long runs, it’s time to cool things down with my old friend: the bone chilling, muscle soothing, inflammation halting ice bath.
Although going out and acquiring 20 lbs of poly-bagged cubes and dumping them
in the tub makes for great theater, to my knowledge, the shock to the system produced by jumping in cold turkey has limited to no benefit.
Here’s my kinder, gentler version:
Granted it’s more complex but hey, I’m worth it–and so are you.
Step 1: Before you workout: run just enough WARM water to dissolve about a tablespoon or so of fragrant bath salts. I bought some awesome stuff in bulk at Whole Foods. Note: bath salts are an optional luxury. I am all about luxury. Plus this is probably as close to a spa as I’ll get for a decade. If you choose to forego this pampering, skip to Step 2:
Step 2: Get out there and run!
Step 3: Finish filling the tub to desired depth (should come up to your waist when seated) with COLD water.
Step 4: Prepare your recovery drink, hot drink, maybe a bit of food (I’ve got a Larabar in Chocolate Mole–new to me), reading material,whatever you like, towel, ice cubes and set it all tub-side.
Step 5: Ease into the cold water. Don’t take all day but I won’t call the Wimp Police if you stand there for a minute either. Once you’re settled in, THEN put the first tray of ice in. Give yourself time (a minute) to acclimate, then in goes the second. Personally I never do more than 3 ice cube trays. I mean really how cold does it need to be? I see runners sitting in a cold lake or stream all the time with nary an ice floe in sight.
Step 6: Relax and (try to) enjoy for 15 minutes. Do your best to ignore any dogs sniffing under or kids beating on the bathroom door.
Your tired muscles will thank you!
Wow, that looks fabulous and very relaxing!!
I do it the same way! I add the ice second, it may not be as hardcore as jumping in with the ice first, but some how I am able to do it! Now, the bath salts – gotta try those!
Happy Tuesday!
i am all about affordable luxury!!!!!!!!!!!!!!! heck yes i am worth it 🙂 i need to get some salts… epsom salts are really good for you aren't they?????
i had a sports ART guy tell me the water doesn't even have to be ice cold– just "cold"– so ice is totally optional (obvi more effective in a shorter amt of time, but 10-15 min in cold water is also fine he said).
Your ice bath set up looks just like mine–right down to the magazine choice 🙂 I like getting in the tub before it's completely full of water- as it gets deeper it kind of eases you into it and it's out of your control 😉 I also wrap up in like 3 sweatshirts, hat, and gloves 🙂
Never tried it with bath salts- sounds nice!
Quick. I get into the cold water and then have my wife dump all the ice in.
I haven't had an ice bath in a few months… definitely time to start incorporating them again soon.
I actually dn't even use ice most of the time. The water from my tap is extremely cold and I think it's sufficient. It still hurts!
I have not done one yet! Maybe when I start my marathon training it will come in handy.
Hats off to all you out there who take ice baths. I'm shivering just thinking about em'!
I have to admit I've never taken one.
I have never done that. It doesn't seem very appealing to me. Maybe I am not working hard enough to need to?!?!
I don't take many ice baths, but I must admit (grudgingly) that they really do aid recovery. Maybe if I just took the time to get a set-up as nice as yours I would do it more often. Thanks for the ideas.
Mine is similar…I put a sweatshirt on over my bathing suit and have the hubs bring me a coffee..I too use cold water…that is enough for me.
I hate hate hate ice baths. I know I should do them and I know I'd feel better faster. But I absolutely hate being cold, even for a few mins. I'd rather be tried the next day then ice bath. (God knows I'm not normally a whimp. I've had two kids and am a distance runner.) I just cannot make myself do it.
I pretty much use the same method. One of my running buddies swears that 2 shots of Tequila works well too!
i've never done an ice bath before. contemplating doing one this training cycle though. definitely going to have to remember these tips!
I've never done an ice bath because I hate taking baths, but I turn the shower on cold water and stand there in the cold for a few minutes before it warms up.
I think my teeth starting trembling just thinking of an ice bath. This may be the final kicker that keeps me from moving up to the marathon distance.
I actually only do from the knees down, so I stand in a turkey fryer! I fill it with water and dump in 3 trays of ice then hop in. OK I officially sound crazy but it works for me.
You forgot the music! Nothing by Snow Patrol or Eskimo Joe though
Ice baths are THE key to being able to rack up miles, in my book. I find it critical to wear a warm top or two and a hat or hood.
Hey, and LOVED your "I favor Craigslist so I can drive by and see kids" in response to my "sell them on eBay" comment!
I've never had one.
The hot drink is a great idea! I guess I do it old school way and toss the ice cubes into the tub and then ease into the tub slowly while yelping under my breath. I usually bring in a recovery drink and something to read and I love to wear something toasty on top. I stay in until most of the ice cubes have melted (about 10-15 minutes).
Ice baths!! A type of training torture I hadn't counted on 🙂 …ahhh once again, so much to learn.
maybe it's the hot drink and the bath salts that I'm missing to make them tolerable! Oh, that and it's so hard to get into a cold back when it's so cold outside! 🙂
I've only done one with cold water out of the faucet and that was BRUTAL; but it helped and I need to belly up & add the ice cubes. I think your routine is one I'm going to copy 🙂 I also have a nice hot cup of peppermint tea that I sip while I soak.
if i made a warm bath i would never go out for the run part… 😉
this is the way to do it though – fill tub with "regular" (not hot) water, climb in, complain about how cold it is already, dump ice on top, shiver some more. it's much less painful than getting into already iced water!
i know sbs loves them, but i can't bring myself to an ice bath. running cold water over my legs in the shower is about as close as i'll come.