Happy Monday! I hope everyone had a great weekend! Is anyone else as excited as I am about the gripping conclusion to the Bachelor Pad tonight? If Casey and Vienna win I am going to puke. I can't stand either of them. I want Ella and Kirk to win. I kind of liked Holly and Mike until she went all stupid over Blake. Really Blake? Could she have picked an ickier guy on the show? anyway I digress.. what I really wanted to say was..
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I have been reading about other bloggers and their ice baths for a while now and never have taken the plunge. It seems like there is always something I need to do with the kids or life that gets in my way. The latest issue of Runner's World had a little blip about a study done at the University of Montana where they found that legs that were iced replenished only half as much glycogen than legs that were not iced. They recommended skipping or postponing the ice bath to make sure your legs were fueled up for the next days run. Though they don't say how long you should postpone it. Just curious if any ice bathers saw this and if it would alter what they did?
I have read about the benefits of it too though so it would be nice if they said how long it took for the muscles to get replenished. Just saying. I keep thinking I am going to try an ice bath after a long run, but now I think I will just stick to my compression socks/ sleeves and keep doing what I am doing. Of course I have never done a run longer than 16 miles so maybe I really don't need to do them like others do.
So tell me how ice baths help you?
Do you do them or not and why?
And don't forget about my giveaways
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I am 100% pro ice bath. That's an interesting article, but I've noticed that they really improve my recovery time, so of course I'll go with what works for my body. If you really want to see how pro I am, watch this video of my first one, after I ran my second marathon.
ReplyDeletehttp://chocolateismylife-us.blogspot.com/2011/03/what-went-down-in-hotel.html
Despite what you see, I now do them regularly and try to after every long run. My recovery time after that marathon was amazingly quicker than my first, for several reasons, but I think the ice bath had a huge part. Since I run with a group, by the time I get home and get in the bath it's usually been well over an hour since the end of my run. I don't know if that's long enough but it seems good for me. It is time consuming though - buying the ice, taking the bath, waiting until your legs warm up to take a shower - its a whole process. I'll be curious to see what you decide!
Like Alyssa, I am pro ice bath because they have improved my recovery time after long runs (15+ mile range especially) significantly. Since I don't usually run the day after my long run and run easy the next day, I haven't really felt an impact of low glycogen stores. My running coach always tells us to ice after our recovery run or walk the day after our long run, though.
ReplyDeleteI use to ice bath after hard runs, but still had numerous injuries.
ReplyDeleteNow, I don't ice bath at all. I just wrap the affected part with an ice pack or arctic ease for 20 minutes and repeat a few times over the following hours. I seem to be getting more positive results out of it. Plus, I've read where ice baths shouldnt be colder than 55 degrees. I guess depends on where you look, you could find 10 differing opinions.
I don't do ice baths because I'm too lazy to actually get one together. I do have like 10 ice packs in the freezer at all times, though, that I"ll sit on, stick on my hips, or wherever hurts after a run.
ReplyDeleteI'm literally never sore after runs, so I attribute it to icing and compression.
Right there with you on being confused after reading the RW article... I don't ice bath, but I use an ice pack on cramping muscles. (Just so happens that I was icing my calf as I read that article. Doh!)
ReplyDeleteI decided that the key question is: how quickly are you going to get back out and do a "hard" workout (long run, sprints, spin class). I give myself a full rest day (walking or gentle yoga only) after my long runs, so if my muscles can't recover glycogen by then, I've got bigger problems. ;-)
I am pro ice baths. What I really like to do is have an ice bath immediately after a long run, then later than night have a hot bath with epsom salt. Works like a charm!
ReplyDeleteok as you know - no experience here but I have read a lot and it seems to me like most doctors say you can skip it. They said it's not as effective as people think. Sure ice helps but they say stretching and icing injured areas only are better.
ReplyDeleteI don't know WHY you'd want to freeze your A** off :P lol oh and like Miss Erosion said...they did recommend that you have a hot bath later (wait at least 1 hour or the ice bath is wasted)
I only have my own personal experience to draw from, but I am definitely PRO ice bath. When I don't, I hurt. I recover MUCH quicker when i do them.
ReplyDeleteThat said, I chalk this up to "every runner is different - go with what works for you." I was surprised to see that blip in RW...I'd be curious to see what their study size was, and if they were only studying elite athletes or if regular average runners were in there too...
I found that article really interesting too, but I will still stick to ice baths because they really work for me. I think it's important (at least for me) to eat BEFORE getting into the ice bath.
ReplyDeleteyour Sept 11th post was beautiful.
ReplyDeleteNever done an ice bath but I've heard the good and bad research on it...hmm, not sure what I'd do.
I also recently read that article and was annoyed that they didn't provide us with the info on how long to postpone the ice bath. I'm sure it can be different for everyone...but it they had the research giving that conclusion they could have at least recommended a time range you know?
ReplyDeleteI've never done a real ice bath but I do love cold on my muscles after long runs. After my last half marathon in March we took my kids to the beach and the water was still pretty cold (in the low 60's). So I kept getting in hip deep and used it as cold therapy. It felt so good.
i did my first one saturday and it really improved my recovery time. i'm not as sore as i usually am. i posted about it here: http://3xacharmrunner.blogspot.com/2011/09/10-miler-ice-bath-blunder-and-key-to.html
ReplyDeletemy tip: get the ice before hand. at least 2 bags, and maybe more.
I literally took my first ice bath on Saturday after my 20 miler and I am a believer!! I went into the tub with pain in my hip from my run and came out with NO pain. The next morning my legs felt refreshed and pain free. My physical therapist friend and runner told me to ice for NO longer than 10 minutes and make sure to get up and walk around right after to get the blood flowing again.
ReplyDeleteI am an ice bath convert. It took me a while because i was afraid of frost bite. I ice after ever run but for long runs i go for the ice bath. I think it does help, at least I hope. I don't know. I iced after my run on Saturday and felt perfect the next day. but i also did a ton of other stuff. who knows but I am a 100% believer in icing after each workout session the areas that are problemsome
ReplyDeleteI have never taken an ice bath. As long as it take me to run a long run and get back home. I really dont have time to do that to. I already have a husband that doesnt get me running my behind off for 3 to 4 hours. Plus I just have a hard time wrapping my head around getting into a tub full of water and ice. I would rather be drinking the ice cold water. That's just me.
ReplyDeleteI used to do ice baths after every long run, but I've lately found that the foam roller and some yoga stretches actually work just as well. Which I'm happy about because ice baths aren't fun in the winter, which is coming up!
ReplyDeleteI may go back to them at some point (probably next summer), but I'm glad to read that they aren't the end-all be-all of recovery for everyone.
I do not do icebaths. Haven't ever felt it was necessary. However I am now dealing with an injury (praying its not a stress fracture) and everyone I have talked to continues to suggest it. So I will be attempting my first real ice bath after work today. I'll have to let you know how it goes. All I know is I am willing to try ANYTHING at this point.
ReplyDeleteIt's funny because the only thing that I want after a nice long run is a warm, cozy bath...so I have never ventured over to the ice world.
ReplyDeleteI am always cold, so ice baths just don't seem appealing and something about the science behind it just doesn't make sense to me. I need to read that article to see if it can convert me.
That article kinda mixed me up a little ;). I have only done one ice bath- after my first marathon. I didn't really notice a big difference than after my 2nd marathon where I didn't do the ice bath. I just iced the places that were sore.
ReplyDeleteI plan on trying an ice bath again sometime in the future, but I'm not sold on them!
You know, generally I only ice after really hard runs, so I'm not sure I'd notice a difference in my glycogen stores versus the soreness I'd feel without an ice bath. Either way, it's going to hurt the next day :)
ReplyDeleteI used to stick my legs in a bucket of ice after all my hard/long runs. I hardly ever do anymore. And after I saw that study, I haven't since. I haven't ever noticed a big difference, so I was happy to give them up with a study to back up my decision. I'm all for compression socks/sleeves though. And rolling out the sore spots!
ReplyDeleteFunny, I did a post about this today too. I have been finding contradictory research so not sure about it. I know that for me, my feet and legs cramp when my feet are cold, so I am afraid of a cold bath... hot batch feel so good!
ReplyDeletei have only tried 1 ice bath and it felt good but i haven't noticed enough of a difference to continue doing them. so i am still kinda indifferent i think! will be interesting to hear the feedback you get though!
ReplyDeleteLOL! My first and only ice bath was after my "long run" of right miles. I took the next day off from running so it gave enough time for recovery. I find it helped the soreness out big time. I don't knoww if you take days off from runninf after a long run or if you continue to run the next day so I guess it will depend on your workout regimen. I got in my new Runner's World but didn't read it yet.
ReplyDeleteI am typing in low light so I just realized I have a bunch of typos in that post. LOL! EIGHT MILES* not right miles.
ReplyDelete