How Often Should Runners Take Ice Baths for Recovery?

A Real Talk Guide for Marathon Season

If you’re deep into marathon training right now, I feel you. The long runs, the tempo sessions, the early mornings... It's a grind. And while crossing that finish line is going to be so worth it, the aches, tight calves, and that weird twinge in your knee? Not so much.

When I was training for the Barcelona marathon, I made a promise to myself... I wasn’t going to let injuries derail my training like they had in the past. My secret weapon(s) for refraining from injury is using ice baths, sauna sessions and good nutrition (protein intake). This didn’t just help me recover faster, it kept me in the game. For this blog i'm going to focus on the benefits of cold therapy and how my ice bath helped, thank you Zenith Serenity! So, if you’re wondering how often you should be jumping into an ice bath tub (and why you should even consider it), stick around. I’ve got you.

Why Do Runners Take Ice Baths?

First, let’s be honest. Sitting in a tub full of cold water isn’t exactly anyone’s idea of a good time. The first time I took a cold plunge, I lasted about 5 seconds and jumped straight back out, but I tried again. Once you get past those first 30 seconds, it’s pure magic.

Here’s why: after a long run or tough workout, your muscles are inflamed, sore, and full of waste products like lactic acid. Cold water, whether it’s an ice cold shower, or a plunge pool, helps reduce inflammation, constrict blood vessels, and flush all that gunk out. When you warm back up, fresh oxygenated blood rushes in, and your muscles get to repair and rebuild faster.

Personally, I found that regular sessions in my ice bath not only soothed my legs but helped me bounce back stronger the next day. Less soreness = better runs = fewer injuries. Win-win, right?

So, How Often Should You Take an Ice Bath?

This is the golden question, and the answer is: it depends... but I’ve got some solid guidelines.

During peak marathon training, I made ice baths a regular part of my recovery routine, usually two or three times a week. Specifically after my longest runs or the ones that left me feeling like I’d been hit by a bus.

You don’t need to hop into a cold tub after every single run. Save it for:

• Long runs
• Speed sessions 
• Hill workouts

By spacing out your cold plunge sessions, say, 48 hours apart, you give your body the recovery boost it needs without overdoing it.

How Long Should You Stay in an Ice Bath?

The first time I did an icebath, I lasted about 5 seconds, then went back in for another 2 minutes. Everyone is different, just listen to your body. I would start with cold showers first then move onto ice baths because then you can fully submerge your body and reap the benefits of the cold water. You want the temperature to be bearable, just uncomfortably cold and stay in as long as you feel you can manage. Listen to your body!

Should I  Cold Plunge After Every Run?

Short answer? No, it’s not necessary. If you’re doing an easy short run, some cross training, or my personal favourite, bouldering… you can skip the cold plunge tub. Let your body do its thing.

But if you’ve just finished a brutal long run and you can barely make it to the sofa? That’s the perfect time to use the ice tub.

Don’t jump in immediately after your run. Give yourself 10-15 minutes to stretch, hydrate, and come down from beast mode before easing into your cold plunge pool. Trust me, your muscles will appreciate the gentle transition.

My Recovery Routine: Ice Baths + Sauna = Game Changer

I’m a big fan of contrast therapy, combining hot and cold. During my marathon prep, I’d do 15-20 minutes in the sauna followed by a 3 minute ice bath/ cold shower. Not only did it help with muscle soreness, but it made me feel human again after long runs.

Ice Baths Make Cold Plunging Easier

Ice baths tend to be more effective than cold showers because they’re colder, cover your whole body, and have a bigger impact on things like reducing inflammation, speeding up muscle recovery, and building mental toughness. Cold showers are easier to fit into your daily routine and still have benefits, but if you’re after serious recovery or want to push your limits, ice baths take it to the next level.

If you’re going to commit to cold water therapy, having the right gear makes it a whole lot easier (and more enjoyable). I bought an ice bath a year or so ago and the quality wasn’t great, plus it didn’t come with a rain water diverter so all the debris during the winter months would ruin the clean water, which meant I would need to clean the bath out and change the water more frequently. I bought the Zenith Serenity ice bath this year after my last ice bath ripped. I like that it's an all-in-one ice bath so it comes with everything you need to get started with cold plunging and its portable so I can move it or give it a good clean. 

Ice Baths Are a Runner’s Best Friend (When Used Right), If you’re serious about your marathon goals, don’t sleep on recovery. An ice bath tub can help reduce inflammation, speed up recovery, and keep you feeling fresh for your next training run. But like anything in running, consistency and balance are key.

Good luck with your training!

Sarah