Rubber Ducky You're The One / The Ice Bath!

Here's a post for our Team in Training ATHLETES addressing the benefits of the ice bath.

The ice bath: A right of passage for endurance athletes. The ice bath sounds worse than it is and can help you SERIOUSLY recover from tough workouts. Fun in Summer.... Fun and gutsy in the Winter (especially if you live in North Dakota ). Seriously though - don't be a wimp. In my opinion ice baths help. Why not help your body recover?

Training that covers more than 12-14 miles I really like to take an ice bath to aid in my recovery and get me ready for my next training. Benefits of the ice bath:

1) Repair of micro tears in your muscles and tendons. Long miles of pounding on the dirt/roads can manifest micro damage to muscles and tendons. When you ice, blood rushes away from the iced area. Healing and repair occurs after you stop icing. Nutrient rich blood returns to the area after icing and aids in the healing process. This is not a scientific post, but I testify here that icing works! The ice bath is an all around lower body ice treatment!

2) You will feel reduced soreness the next day after taking an icebath after extended mileage. YOU be the judge. Try it and find out! I dare you... seriously.

3) Bragging rights. What other kind of nutty people do these crazy things? Ummm.. YOU do! You have already committed to running/walking crazy miles. Treat your body good and chill out!  Great fundraising hook! "I'm icing to end cancers"




Endurance Elmer's Icebath Recipe: First off... everyone is different. Like the fuels you consume during training you must find what works best for you and what you like.

PREP: I like to wear my running shorts in the tub. I'll also wear my running top (free lwash). This fools me into thinking my butt won't get too cold. I'll also bring a beverage into the tub as well. Hot tea in Winter and cold recovery drink in the Summer. This helps to distract as does the phone or tunes. No hairdryers please!

THE TIME: Stay in the bath for 10 - 15 minutes. NO MORE than 15 minutes. You get no benefit from staying in longer!

TIPS - Pop in quick - don't think.... DO! It's like ripping off a band aid fast, but the opposite. You will acclimate  Careful getting out. You may be a bit numb so take your time. Let someone know you are ice bathing so they don't call the police when you yelp upon entrance. It's good to let someone know your in there in case something goes haywire. It shouldn't,  but you never know.

THE POUR:

Temperature: You are not icing down bodies and harvesting organs folks! Aim for water temps between 55 - 60 degrees.


(above - overdoing it with the ice. Not good)

Run the cold tap and add a bag or two of ice. Raid the freezer for ice cubes if you wish, but the point is we're not looking to see you on Discovery Channel as "The Discovery of Frozen Prehistoric Man/Woman"





THE SIT: I happen to like adding the ice first. Some like to add the ice after they sit. Whatever works for you, just do it! Some like to wear a top in the tub or place a towel between them and the tub to protect against the cold tile. That's fine, just make sure the top isn't Aunt Bessie's home knit sweater. She wouldn't like that. Have a seat! It's the toughest part of the whole thing. NO LONGER THAN 15 MINUTES!!!


THE STIR:

Your body temp will warm up the water close to your extremities. Make sure to stir up the legs a bit. Move them around and get that cold water to work for you.



A bit more - Don't have a tub? No problem.... run cold water in the shower on your lower extremities for 10 minutes. A garden hose works too. Many also like to hop in a cool/cold pool and do some relaxing movements. My point.... Something is better than nothing! If it's below the waist... make is cold like ice cream cake!


(above SGV Spring 05 Team - February Ice Bath in the Pacific after Pacific Shoreline Half Marathon)

Take the plunge!

(Get in there!!!)

Remember... the ice bath is your friend! It can reduce soreness, speed up your recovery and get you ready for your next training!

The Ice Bath -- "Word to your mutha..."  GO TEAM!!!!