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| Robbi and Max in the Kneipp pool in Püscheldorf on the Engelthal Tour |
Slowly it is time to increase the running quota, first in length and later in intensity. Many professionals, especially from the warm regions of the world, swear by ice bathing after hard running units in order to shorten the regeneration time.
In theory, ice baths reduce the many small inflammations that form in the leg muscles after training and accelerate the removal of metabolic products, which is reflected in faster recovery.
When is such an ice bath worthwhile?
Since it is a small effort, actually only after running, and especially after long or hard runs of 1.5 to over 2 hours in length. It is not necessary after cycling or swimming, as these are both shock-free disciplines, in which the muscles are not nearly as affected as when running.
What temperature should the water be?
Some studies have been done and the bottom line is that it should be cool but not too cold. I don't think much of throwing ice cubes in the tub, as the Australians and Americans often do. The reason for this is that their water does not come out of the tap as cold as it does with us. The ideal and, above all, the most practical temperature is 12-15 degrees. Cooling down the water in the bathtub will be difficult. For those who live on small rivers, this is a clear location advantage, because then you can simply sit down in summer and have a natural Kneipp pool on your doorstep at any time.
How long do I have to stay inside and how can I stand it?
Now comes the catch! Briefly in and out is not enough. To get the maximum effect, you have to at least 10min hold out inside, but no longer than 20 minutes! For most of them, including myself, 10 minutes is enough. Because your legs will get fresh at some point. Of course, only the legs have to be in the water, so the upper body can stay outside. It is easiest if you put some extra clothes on top or wrap yourself in a towel. You can also have a warm tea, which helps a lot.
Just try it out and be amazed at the next run!
sunny greetings
krelli
Hello Krelli,
but Jan Frodeno also swings into the ice bath after hard sessions, like in his Asics video you can see.
The example you mentioned with a nearby stream is also used by Josh Cox, an American marathon runner (see Youtube video)
Once, after a 3 hour pace ride, I sat in the fairly cool pool and it felt very good. I not only see the advantages you have described here, but also the fact that the body temperature quickly falls back to a bearable level.
Great contribution and best regards
Matthias
thanks Matthias, cool video!