Disclaimer: This picture was taken post Omaha Marathon and I do have shorts on. I wanted to capture every moment of the event which included a post race ice bath.Now that you're comfortable and safe in reading a blog that pictures a half naked man, let's talk about ice baths.
Long runs can be very trying on the body. Muscle tissue breaks down, swelling occurs, and cell tissue can breakdown. By immersing yourself in cold water you allow your blood vessels to constrict and swelling to reduce. Ice baths do not need to include ice. Everything I've read recommends temperatures around 50-60 degrees Fahrenheit depending on the persons comfort level. Taking an ice bath is supposed to help not hurt. Sometimes after a long run a nice hot shower sounds great, but avoid using hot temperatures as this will increase the flow of blood to swollen joints and muscles and only increase inflammation.
Emerge yourself in this icy pool for 10-20 minutes. This should allow enough time to reduce some swelling and allow the cold to penetrate deep into your muscle tissue. Once you remove yourself from the ice bath your blood vessels will expand allowing blood to rush into your legs and remove some of the metabolic waste that built up during your long run.
Studies have shown ice baths to reduce recovery time and allow for slightly embarrassing photos to be taken. I recently read an article featuring an ultra-marathon runner who puts on a down jacket, stocking cap, neoprene socks, while he drinks hot tea and reads a magazine during his ice baths, so as always do what works for you.
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