Recover faster and stay injury free with a short post-run routine
journal highlighted cold water immersion as an effective way to reduce inflammation. While there aren’t many studies that highlight hot water as a recovery technique for runners, Hamilton says the runners she works with tell her they prefer soaking in cool water rather than hot because they feel like they bounced back quicker.
“I would say stay somewhere in the middle,” Toczylowski says, “not too hot and not too cold, either one is going to stress your system.” However, if you still want to take a quick cold bath—five or 10 minutes—to help your muscles recover, you can. Hamilton suggested warming up a towel, grabbing a hot drink, and jumping right in. To make the experience more tolerable, “climb in, and wrap that hot towel around your shoulders.”routine is going to depend on how many miles you logged.
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