My run spot.

Ice baths. Some of us have done them. Some of us are still skeptical of whether or not the 10-15 minutes of freezing it worth it.

The verdict: They work. Here’s why.

Cryotherapy (application of cold) is a widely known practice amongst runners – particularly following intense exercise. Most muscle damage after intense/long bouts of activity are caused because of compromised circulation – which means there is less oxygen getting to the muscles. Immersion into cold/icy water will cause a vasoconstriction of the arterioles and venules (small arteries and vessels) in the area. By doing so, it slows down the metabolic rate of the muscles and helps prevent any further damage caused by this and in turn decreases recovery time. The cold also helps reduce further swelling and decreases the amount of waste products (which act as irritants to your muscles) created post exercise.

To recap, Ice baths are good because they help decrease recovery time and decrease waste product created by metabolism, which in turn decreases “soreness” the next few days.

Tips to make your ice bath more comfortable:

• Drink warm tea
• Wear warm clothing – I usually wear a hoodie and a long sleeve shirt before getting in.
• No need to stay in any longer than 12-15 minutes.

Remember: The first 3 minutes are the worst. If you can get through these, you are golden! Enjoy!

Holy cow. I’m running on adrenaline (literally). The last few weeks of running, cycling, doing yoga, and working out are really starting to get to me! Joined some friends for a longer-than-expected 40 mile mountain climb on Clifford (my bicyclette) yesterday morning and then somehow completed a 12 mile run this morning. By the end of it, my legs were full of lactic acid, I was grumpy, dehydrated, and wanted nothing but a nap. Sounds like somebody needs a little rest time..!

Since most athletes (runners especially) tend to be of “A” certain type of personality, the one thing they will have on their mind, is not to fail. In most things in life, success can be attained through practice. Of course, this is the case with running - but there is always a very fine line between training properly and overtraining. 

Some signs of overtraining include being tired, grumpy, aches and pains, compromised performance - all while still getting enough sleep and properly eating. Many athletes identify some of these signs as nothing other than a decrease in fitness and sometimes will aggravate the problem by attempting to train even harder and causing more damage.

Rest is when the body recovers and becomes stronger. The body can only become stronger during periods of complete rest as there is absolutely no breakdown of tissues happening at that time. They say the recovery time from a marathon is 26 days (1 day per mile ran) and 13 days for a half.

So those out there who have your hearts set on that next race - my advice is to rest and recover first, then re-assess. This, I believe, is one of the most important things I have ever learned through the last few years of racing.