Cryotherapy + Running: The Coolest Recovery Hack You Haven’t Tried Yet
As an ultra runner, I constantly explore methods to enhance my recovery and optimise performance. One approach I’ve integrated into my regimen is cryotherapy. This treatment involves brief exposure to extremely cold temperatures, aiming to accelerate recovery and improve overall well-being.
Understanding Cryotherapy
Cryotherapy, particularly Whole-Body Cryotherapy (WBC), involves immersing the body in a chamber cooled to around -110°C for 3 minutes. This exposure triggers the body’s natural “fight-or-flight” response, leading to increased blood circulation and the release of endorphins. Originally developed in Japan during the 1970s for rheumatoid arthritis treatment, cryotherapy has since gained popularity among athletes for its potential recovery benefits.
Benefits for Ultra-Trail Running Recovery
Incorporating cryotherapy into my recovery routine has yielded several advantages:
Reduced Muscle Soreness and Inflammation: Post-run muscle soreness can hinder training consistency. Cryotherapy has effectively alleviated this discomfort, allowing for more consistent training sessions.
Enhanced Blood Circulation: The cold exposure prompts vasoconstriction followed by vasodilation, improving blood flow. This process aids in delivering oxygen and nutrients essential for muscle repair.
Boosted Energy and Mental Clarity: The release of endorphins during cryotherapy sessions contributes to elevated mood and sharper focus, which are beneficial for both training and daily activities.
Scientific Perspective
Research on cryotherapy presents mixed findings. Some studies suggest benefits such as reduced muscle soreness and improved recovery markers, while others indicate minimal impact on performance enhancement. For instance, a study published in Frontiers in Physiology found that a single WBC session accelerated blood lactate elimination after high-intensity training but did not significantly change performance. In my personal experience, I do feel a difference, especially when it comes to reducing inflammation.
It’s important to note that while cryotherapy can be a valuable tool in a recovery arsenal, it should complement other established recovery methods, such as proper nutrition, hydration, sauna and rest.
Conclusion
Integrating cryotherapy into my running recovery routine has provided noticeable benefits, including reduced muscle soreness, reduced inflammation and enhanced mental clarity. While individual experiences may vary, and scientific opinions are divided, I find that cryotherapy sessions contribute positively to my overall recovery strategy.
Disclaimer: This post reflects my personal experiences and should not substitute professional medical advice. Consult with a healthcare provider before starting any new recovery treatments.