Ice Baths vs. Heat: What’s Best After a Hard Run?

After a tough run, recovery matters. One of the most common questions runners ask is: should I use ice or heat?

The answer depends on timing, purpose, and how your body feels. Here’s a breakdown of what each method does and when to use it.

Ice baths (or cold therapy)

What it does:
– Reduces inflammation and muscle soreness
– Constricts blood vessels to limit swelling
– Helps with short-term recovery after intense effort

Best for:
– After races, speed sessions, or long runs
– When you feel acute soreness or heavy legs
– If you need to recover quickly before your next run

How to use:
– Water temperature around 10–15°C (50–59°F)
– Sit for 8–12 minutes max
– Use 1–2× per week after very hard runs, not daily

Important: Cold reduces inflammation but also slows adaptation. Don’t overuse it if your goal is long-term fitness gain.

Heat (warm baths, heating pads, saunas)

What it does:
– Relaxes muscles and improves blood flow
– Helps with chronic tightness or stiffness
– Aids mental and physical relaxation

Best for:
– On rest days or easy training days
– If you have stiff joints or long-term tension
– Before stretching or mobility sessions

How to use:
– Warm bath, sauna or heating pad for 10–20 min
– Use in the evening to relax and promote sleep
– Combine with gentle mobility for extra effect

Important: Heat is great for long-term recovery and relaxation but may worsen acute swelling or inflammation right after hard effort.

So which one is better?
Use ice after extreme sessions, races, or when you need to reduce soreness fast.
Use heat for general recovery, stiffness, or to support mobility and relaxation.
And sometimes, the best tool is just sleep, food, and movement.

If you want to build a recovery routine that works, my e-book breaks it all down—step by step. It also includes discount codes for recovery gear that actually helps.
See the e-book here