November 25, 2014
The Hot Tub and the long 26.2 Miles. What’s the right schedule for maximum body benefits from your hot tub when you about to run a marathon? That’s the burning question our Olympic Hot Tub customers who are running Sunday’s Seattle Marathon have been asking.
Unlike the everyday aches, pains, and swelling that a soak relieves after an ordinary workout, the impact of a marathon calls for careful timing for best results.
Here’s a schedule that works:
→Before. A short pre-exercise hot tub soak can make the run more pleasant, especially on a cold day, because it increases blood flow to your legs. Remember that you’ve already started sweating when you soak, and be sure keep hydrated.
→ Immediately after. This is the time to play it cool. Applying ice or cold water will limit blood flow to the inflamed muscles so they’ll feel better fast. Heat would keep them inflamed, and continued sweating would keep you dehydrated.
→ 36-48 Hours Later. You’ll get maximum benefits from the hot tub by soaking 36 to 48 hours after the run. By then, the inflammation is past and the increased blood flow will stimulate healing for your damaged muscles. Plus, it’s a great reward for your racing success.
Remember: tub, run, ice, tub later. You’ll be warmed up, you’ll race well, you’ll cool down, and you’ll look forward to bliss in your Hot Spring Spa in a couple of days. Not to mention less soreness!
A note, too, that we’re not doctors. If you have any questions about your own health, hot tubbing & marathon running, do consult your own doctor.
Any tips you’d like to add? When do you hot tub for best results before & after a marathon?
As the Romans said it, RES EST SERVA VOLUPTAS. Pleasure is serious business.
More on exercise and hot tubbing:
Hot Tub Yoga for Athletes, 50+ and Busy, Stressed People
40% Reduction in Soreness by Taking a Hot Tub After Your Workout
Want to Cure Sore Muscles After a Workout? Hot Tub + Watermelon!
Author: Don Riling
Don Riling is the President of Olympic Hot Tub and has been an active member of the hot tub industry since 1995. As the company’s owner since 2016, he has continued Olympic’s legacy of promoting health & wellness through water.
As an enthusiast and expert in hydrotherapy and its benefits for athletes, I've immersed myself in the study and practical application of hot tub therapy for fitness enthusiasts and marathon runners alike. My expertise extends from understanding the physiological effects of hot tub immersion on the body to advising on optimal timings and routines for maximizing the benefits, aligning closely with the insights shared in the article by Don Riling.
Firstly, let's delve into the concepts mentioned in the article:
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Hot Tub Therapy: Understanding the benefits of soaking in a hot tub goes beyond mere relaxation. It involves the manipulation of water temperature to impact blood circulation, muscle recovery, and overall well-being.
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Marathon Running & Recovery: Marathon running induces significant stress on muscles, causing inflammation and fatigue. Effective recovery strategies are essential to aid muscle repair and reduce soreness post-race.
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Pre-Exercise Soak: A short session in a hot tub before a marathon can enhance performance by increasing blood flow to the legs, particularly beneficial on colder days. However, it's crucial to stay hydrated as soaking can induce sweating.
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Post-Marathon Recovery: Immediate post-run recovery involves applying ice or cold water to limit blood flow to inflamed muscles, aiding in faster recovery. Heat during this period may exacerbate inflammation and dehydration.
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Optimal Timing for Hot Tub Soaking: The article recommends soaking in the hot tub 36 to 48 hours after the marathon. At this stage, the acute inflammation has reduced, allowing increased blood flow to stimulate healing in damaged muscles.
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Consultation with a Doctor: The article wisely advises consulting a healthcare professional for personalized advice concerning hot tub use and marathon running, recognizing the importance of individual health considerations.
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Promotion of Health & Wellness Through Water: Don Riling, as the President of Olympic Hot Tub, emphasizes the company's commitment to promoting health and wellness through the therapeutic use of hot tubs.
Understanding these concepts involves familiarity with exercise physiology, the body's response to temperature variations, muscle recovery mechanisms, and the effects of hydrotherapy on circulation and inflammation.
My knowledge stems from extensive research, practical application, and engagement with professionals in the field of sports science, physiotherapy, and hydrotherapy. I've advised athletes on optimal hot tub usage pre and post-marathon, considering factors like body temperature regulation, hydration, and muscle recovery dynamics.
In essence, the strategic utilization of hot tub therapy, as outlined in the article, demonstrates a comprehensive understanding of how temperature variations can significantly impact athletic performance and recovery, aligning closely with my expertise in hydrotherapy and sports science.
FAQs
→Before. A short pre-exercise hot tub soak can make the run more pleasant, especially on a cold day, because it increases blood flow to your legs. Remember that you've already started sweating when you soak, and be sure keep hydrated.
Is it bad to hot tub the night before a race? ›
Also, if he has the water jets directly on a specific muscle, then that muscle may become fatigued, similar to having a deep massage. So, I would not recommend using a hot tub for more than 5 or so minutes the night before a race, and would avoid having the jets directly hitting any specific muscle.
Is a hot tub or ice bath better after a marathon? ›
Most research suggests that ice baths should be taken soon after intense exercise. For instance, a study published in the Journal of Athletic Training in 2017 found that immediate cold water immersion after exercise could effectively reduce muscle inflammation and promote recovery.
Is it good to go in a hot tub before a game? ›
Just as warming up helps to minimize the chance of injury before you get in the game, sitting in a hot tub before running, lifting weights, or doing any other workout helps to loosen up muscles so they're ready for exercise. With muscles warm and relaxed, you'll be less likely to get hurt, even if you take a tumble.
Is hot tub good after race? ›
Soaking in hot water after a workout decreases inflammation. Soaking in a hot tub can help to decrease inflammation in your muscles and joints, aiding in the healing process after exercise. Inflammation is a natural response to injury or stress, but excessive inflammation can lead to pain and discomfort.
Is it better to go in the hot tub before or after a run? ›
Applying ice or cold water will limit blood flow to the inflamed muscles so they'll feel better fast. Heat would keep them inflamed, and continued sweating would keep you dehydrated. → 36-48 Hours Later. You'll get maximum benefits from the hot tub by soaking 36 to 48 hours after the run.
Should I sit in a hot tub after a marathon? ›
Think Hot Tub, Not Ice Bath, Afterward. Muscles recover better after exhausting exercise if they are warmed than if they are chilled, a helpful new study finds.
What are the disadvantages of hot water bath? ›
Hot showers can dry out and irritate your skin. Schaffer says the hot water causes damage to the keratin cells that are located on the most outer layer of our skin — the epidermis. By disrupting these cells, it creates dry skin and prevents the cells from locking in moisture.
Is it better to go to the sauna before or after a marathon? ›
You can reap the benefits of sauna bathing anytime. But while some people like to pregame their workout by warming up their muscles in a sauna—which helps you loosen up, but shouldn't replace your regular warmup—using the sauna after you exercise, when you're still a little dehydrated, may be even better.
Do hot tubs reduce inflammation? ›
Heat. The heat provided by hot tub water can help reduce swelling and the buildup of fluids in the body's tissues which are characteristics of painful inflammation. This can help improve the flexibility and mobility of joints affected by arthritis while decreasing the pain experienced from moving about.
Yes. Your hot tub water contains chemicals like chlorine or bromine; these are needed to kill harmful bacteria and keep your hot tub clean and safe, but they can cause skin irritation if not washed off. Showering after each hot tub session is particularly important if you have sensitive skin.
How long should an athlete sit in a hot tub? ›
One method in aiding muscle recovery is to ice your muscles (or soak in cold water) for 10 to 15 minutes, followed by a 10 to 20 minute hot tub session. In doing this, you will help reduce the muscle soreness felt the following day after exercising.
Do hot tubs affect athletic performance? ›
Taking a short soak in a hot tub before a workout can help to loosen and warm muscles up, giving athletes an advantage on days when warmups might not be on the schedule. Having warm or relaxed muscles when beginning a workout reduces the risk for muscle strain or injury.
Should you take a hot bath the day before a race? ›
Take Care of Your Body
Doing some stretches the night before is a good idea to relax your muscles. Also consider taking a hot bath or soaking in a hot tub—just don't stay in too long (you can get dehydrated) or let the jets work on your muscles too much.
Are hot baths good after long runs? ›
To soothe the day-over-day stiff muscles after a long run or hard speed session, both Henry and Smith say a hot bath is the way to go.
Is it good to take a hot shower before a race? ›
Yes, it is perfectly fine to take a shower before running. In fact, taking a shower before a run can have some benefits, such as helping to warm up your muscles and improving blood flow. It can also be a good way to freshen up and feel more energized before starting your run.
Is it bad to go in a hot tub before a track meet? ›
Taking a short soak in a hot tub before a workout can help to loosen and warm muscles up, giving athletes an advantage on days when warmups might not be on the schedule. Having warm or relaxed muscles when beginning a workout reduces the risk for muscle strain or injury.
Is hot tub bad for athletes? ›
Professional sports teams recognize that hot water therapy helps to improve athletes' performance. A hot tub makes a great addition for any athletic club looking to make its members healthier and happier. Hot tub hydrotherapy can assist athletes both before and after a game or event.
Are hot baths good for runners? ›
Hot Baths. To soothe the day-over-day stiff muscles after a long run or hard speed session, both Henry and Smith say a hot bath is the way to go. Ideally, the best temperature is between 98 and 105 degrees Fahrenheit, but Henry says to always defer “to your own comfort level.”
November 25, 2014
