my post saturday triggered a lot of questions regarding icing and ice baths, so i decided to give them a post all their own 
although i am definitely not an expert on this, this is what has worked for me in the past year since i started running.
questions…
are they necessary?
i know a lot of people who have run many marathons and never done an ice bath. i however find that it really helps with my recovery and injury prevention. i usually do some form of icing after every run… long runs = full on ice bath, midweek medium long runs = ice bucket, shorter/easy runs = baggies of ice. if i feel any sort of pain, discomfort or soreness, ice goes on it. i really like the ice bucket for anything under 14ish miles. it gets to most of my problems areas (feet, ankles, shins), its fast and its not as painful as a full on ice bath.
do you premake ice? how much do you use?
it just kind of depends on the run and what is going on that day. if i have driven to a running location and had a hard run, or felt some pain, i will stop at the gas station and buy some ice. on a day like this past saturday, i just took everything we had in the freezer and dumped it in. i am not really sure how much is in there
how long?
i usually only last 10 minutes… but at that point the ice is starting to melt and i can definitely tell i have been sitting in a tub of ice. i also do 10 minutes in the bucket.
do you check the temperature?
i never have… hmmm
do you do this after all long runs?
like i said above i do some form of icing after most of my runs. i try to do a full ice bath after anything 14 miles or longer, sometimes it doesn’t happen though.
hope that helps!!! what do you other icers do? anyone have anything else to add or other tips? like i said this is all just based on my experience so far, i am definitely not an expert but i definitely think it helps! happy icing
today was an off day of running so i got a shred session in! i need to keep doing these, they are fun!
Good post. I know a lot of people avoid ice baths but they really aren’t that bad at all! I like to keep a sweatshirt on and drink some hot coffee or tea and it’s totally bearable. And so worth it!
I would add that as an alternative to baggies of ice you can get those gel packs at the pharmacy- they are more flexible and have straps to hold them on your leg.
Nice job shredding! You’re going to have abs of steel.
I tried one once, after a 20-miler. It was one of the most horrible experiences I ever had. I tried a really cold bath … no go on that one too. Now I just stick with stretching and sleeping
I’d never heard of this!! Ice baggies on knees? Yes. Full on bath? NEVER!
This sounds painful – oh man! How long have you been doing this? Do you notice a difference in recovery with and without an ice bath?
k, you’ve inspired me, and I will try one this weekend after my long run…
I think people are intimidated by ice baths, but they really are not that bad. I use them all the time in the summer – they actually feel sooo good after long hot and sweaty runs. They are tougher in the cold months, but so worth it. I am not sure whether there is any research on whether they do or do not help. Everyone is different. For me, they take my soreness away,and make my legs feel fresh.
Happy ice-bathing:) Ana-Maria
I iced my foot in a bucket once, and it was one of the most uncomfortable experiences of my life. That said, if they work for you, I should probably give them a try!
My favorite topic…ice baths!
I am definitely an ice “bather”! I have read lots of differing opinions about it, but the consensus seems to be like all other things, do it if it works for you. It definitely works for me.
I do it for runs of 13 miles and above. 15-20 minutes in the bath tub, soaking from the waist down. I’ve never checked the temperature, but think it’s usually optimal around 45-50 degrees.
Good post, Aron! I agree, ice baths are good for quick and speedy recovery. I save them for all my long runs. It definitely helps the soreness resolve that much quicker.
Thanks for this post Aron! I feel inspired to try icing again. I tried it a long time ago, but I think I’ll try the method you posted.
I shredded today after a hiatus. Oh Jillian kicked my ass! I have never experimented with the ice bath (I’m chicken) but I may need to start after my long runs…
Good post, very informative! Maybe i should consider icing more!
Thanks for the info. I still don’t think I could do it though. Well..maybe one day when I’m all hardcore like you.
Thank you so so much! And YES they are! That same day I was frantically searching the internet for another one to sign up for, hehe
I usually use ice bags for my shins/knees every now and then. But they get annoying because they start leaking everywhere & sliding around when the ice melts. Blah. I don't know if I'm hardcore enough for the 'ice bucket' though, haha!
You sure make it sound and look so easy. I don’t know though, how I would like it. Maybe with the hot coffee, it might be easier. Does your husband do them also?
i’m inspired the give the bucket a shot, but i am NEVER getting in a full-on ice bath! i commend you for your bravery
I MIGHT give this a try – after I get very, very brave.
Awesome advice, I usually shy away from anything remotely cold but you have some pretty good tips there. maybe I’ll give it a go.
Good tips. I really wish I would have done thise when I was training for my first marathon. I always said I would, but by the time I got home I was freezing my arse….I will definately try them once I start running long distances.
I am in love with ice massages right now.
I vow to do this in the next week….
Thanks for answering all these great questions. I am an icer, but haven’t worked up the guys to hit the ice bath!
I have yet to try the bucket approach – probably would’ve helped yesterday. Usually I reserve the ice bath for my long runs. I like your idea of getting in the water first THEN putting the ice in. Maybe I’d curse less lowering myself in the water
good post…I have never iced at all, but maybe I should try it (if I don’t chicken out)…thanks for the ice instructions…
This is great info!
I’ve been too much of a wimp to do an ice bath so far, but I have a feeling that marathon training in the 118 degree summer may be the right time to start.
Brrrr, I’m cold just looking at that pic!
Thanks for the info!
Yes ice baths! In college, we would take them, and the temperature was usually 52. Anything colder than that was TOO cold for me! We would wear these little black booties on our feet, because the feet get the coldest, and would stay in for 12 minutes. Everyone would pile in, and some people swore by them. I say the first 3-5 minutes are the worst, and then you kinda go numb and then it feels so good.
ice, ice, baby…
I always feel better after I ice my knees but can’t imagine sitting in it! Yikes!
I really didn’t find ice baths so bad in the summer– once you’re in, and distracted by a magazine or something, it’s not so bad– but I haven’t been able to do them after my winter long runs because by the time I get home I’m usually shivering and I’m more concerned about the dangers of getting too cold than quick recovery! The bucket is a good alternative to the full bath.
I have never tried an ice bath. I believe I should though with the soreness that I have been having after some of my long runs. I will pretty much try anything in attempt to fight off injury and soreness.
Great post! I agree, I am a total ice-r = ice baths, baggies, but have yet to go for the bucket. I really should, seems like a good in-between option…
Ice baths are soooo good for you!
I’ve used baggies before, but never gone for the full ice bath. I need to get a big bucket – I think I could handle that.
The Home Depot bucket is what I use as well, though my canoes can’t fit in at the same time. I generally concentrate on the right appendage, the wonky one. But I’ve never done a full ice bath, and must admit that I hope to avoid this at all costs.
Nice post!
I never used to ice, but post long run, I found it really helps my legs. (I’ve also been known to sit in the snow back.)
I am totally impressed that you are smiling with your feet in a bucket of ice water. I had to do that in high school after basketball games because I had horrible sprained ankle injuries. It was torture! I guess I am just a big wimp.
ok I am going to do it..this weekend…I swear!!!
I also want to shred…I need abs of steal for SD!!!!! lol
the UK is just not that up on ice – you can’t buy bags of it everywhere and most of our refrigerators don’t make it – so I have trouble with ice baths. My husband complains when I use all the cubes he’d planned for his Sunday night martini! However, we have an outdoor pool and at this time of year I try to step in that for 10 minutes and it tends to do the trick.. Or an icy swim on New Year’s day?
I agree with the benefits though. As does Paula Radcliffe and she should know!
I do a full ice bath after long runs. After most runs I do ice packs.
Haha I asked those questions because I had recently asked those same questions to my coach/trainers. They said that 12 minutes is good and that 50 degrees is the ideal temp for the ice bath! I am sure you are getting down to that temp and I haven’t done any research so I would know but I think that any ice bath helps a ton!
Honestly I haven’t taken too many ice baths. Scratch that, I haven’t even taken one. I’ve taken some really cold baths though! My last marathon involved training through some really cold weather so the last think I needed was to go home and sit in some ice. I needed to warm up fast! I never had too many issues with recovery, but heck, I was practically running in an ice bath as it was!
I still couldn’t make myself sit in a tub full of ice if someone had a gun to my head.
)
I will do a bag of peas on my knees after long runs though.
i almost talked myself in to this after my run yesterday…and then i wanted a nice hot shower instead…i don’t think that did much for my recovery
for some reason, even thinking about that makes me want to pee–is that weird?
great post. you are my icing inspiration. i need to at least do the bucket/bags as i often wimp out from the full on bath. you are definitely the ‘ice queen’ (in a good way of course) – you are so good at consistently icing!
Yeah you are just nuts chica LOL. I don’t think I could EVER do it HAHA
I LOVED ice baths after my long runs in Miami. I would fantasize about them during the last humid miles. I would grab a cup of coffee, my watch and a sweatshirt and get in the tub. The hardest part was getting in. And in Miami, the ice would melt after about 4 minutes. LOL.
But now, it’s so cold outside, I can’t imagine coming in and jumping in ice. I jump in a hot shower now instead. So not good for the legs, but feels so wonderful.
Never tried the ice bucket before, but I’m getting sorer each day fro the Pfitz program ramping up. Maybe I’ll try it soon. But first, I’ll have to get the ice maker fixed!
Since I am still not feeling recovered 5 days post half-marathon, I think I am going to start trying ice baths. Thanks for the post!
I’ve never done an ice bath although I know I should after a long run.
Are you supposed to do it immediately after the run? I am wondering if there are ice baths available after marathons.
I also do ice baths and believe it helps a tonne with recovery and injury prevention. Sometimes I’ll lean my back in too if it’s a little sore. I usually put a toque on and have a cup of tea while I’m in the tub.
I love this post! I always wondered just HOW to do an ice bath.
I really need to do this. Sometimes I take a few minutes and soak my feet in the 60 degree ocean, but haven’t done the ice bath and I know I need it.
During marathon training, I lived in the ice bath……refreshing