Ice Baths

A great way to speed recovery after a long run is to take an ice bath. Techniques vary, but the basic idea is to suppress the inflammation and speed the elimination of waste products in the running muscles. They must be done immediately after your run for maximum effect.

One Cool Runner's approach: Fill the tub with 5 or 6 inches of the coldest water you can get from the tap. Gently lower yourself into it. Sometimes, particularly in the winter, wearing a sweatshirt is a good idea. A hot cup of coffee or tea in hand always helps. Get you kids or spouse to add the ice after you get in - they'll get a kick out of torturing you! Try to soak for 10 minutes followed by a brief warm shower (don't totally reheat the muscles or you'll neglect the impact).

Here's an article about ice Baths in Running Times.