Hey, fellow runners! Welcome back to my blog.

Have you ever wondered if those cold plunges and ice baths are really worth the hype? 🥶 Whether it’s cold plunges, ice baths, or cryotherapy, cold exposure is everywhere in performance culture—but how do you use it the right way to boost your running without slowing down your progress?

Let’s break it down in a fun and simple way!

What’s Going On When You Get Cold? ❄️

When you jump into cold water or step into a cryotherapy chamber, your body instantly reacts. Blood vessels tighten, blood flow moves inward, and your brain kicks into alert mode thanks to a rush of norepinephrine and dopamine—those feel-good, focus-boosting chemicals. Your core temperature drops, your heart rate slows, and your body enters a kind of “stress mode” designed to bounce back stronger.

This whole process helps reduce inflammation by calming down your immune signals, which is great news for recovery after those long runs or tough aerobic sessions. Plus, cold triggers your mitochondria (the little power plants in your cells) to multiply and work better—hello, more endurance! 🚀

On the flip side, if you dive into cold immediately after heavy strength training, it can actually slow down your muscle growth and strength gains. That’s because some inflammation right after lifting is necessary for your muscles to grow. So, timing matters a lot!

When to Chill and When to Skip 🕒

Cold exposure isn’t a magic fix for everything. It works best if you’re smart about when and how you use it:

Best times for cold:

• Right after long aerobic workouts to reduce soreness and inflammation.
• During competition phases when you need to recover quickly rather than build new adaptations.
• For nervous system resets to help you relax and rebalance.
• As part of mental toughness training — cold teaches you control and resilience!

When to avoid cold:

• Immediately after heavy strength or sprint workouts.
• If you’re focused on building muscle or tendon strength.
• Within 6–8 hours of important anaerobic sessions.

How to time it:

• Morning cold showers can wake you up and boost your alertness for the day ahead.
• Use cold plunges or ice baths (10–15°C for 5–12 minutes) after aerobic sessions.
• Save cold for recovery or low-volume training days to reset your system.

Cool Ways to Use Cold 🧊

Here are some popular methods to try:

• Cold plunge: 10–15°C for 5–10 minutes — great for endurance recovery.
• Ice bath: 0–5°C for 3–5 minutes — more intense, quick cooldown.
• Cold showers: Alternate hot/cold cycles for 30–90 seconds — easy and accessible.
• Cryotherapy: 2–3 minutes in a chamber below −110°C — super intense but less tissue penetration.

Don’t forget to hydrate well after cold exposure! Your blood vessels constrict during cold, then dilate quickly afterward, causing fluid shifts. Drinking water with electrolytes helps keep your blood volume stable and speeds up recovery.

Cold for Your Mind & Hormones 🧠✨

Cold is not just about physical recovery—it’s a serious mental reset. That shock to your system activates your brain’s alertness center, flooding it with norepinephrine, improving your mood, focus, and emotional control.

For runners, this means:

• More mental grit to push through tough training days.
• Better sleep thanks to your nervous system rebalancing.
• A steadier mood and energy levels during long training blocks.

Plus, cold exposure supports your hormones, like testosterone, when timed with your body’s natural rhythms (hello, morning sunlight and cold!). Over time, it helps regulate your stress response and recovery cycle, making you tougher and more resilient.

Quick Recap 🔑

Wondering how to make cold exposure work best for you? Here’s what you need to remember:

🧊 Explore different cold methods like plunges, ice baths, showers, or cryotherapy to find your favorite.

❄️ Cold helps reduce inflammation and powers up your mitochondria, boosting recovery and endurance.

🕒 Timing is key! Use cold right after aerobic workouts but avoid it immediately after heavy strength training.

🧠 Cold sharpens your mind, builds mental toughness, and improves mood and sleep.

💧 Hydration post-cold is a must to balance fluid shifts.

👟 Ready to take your running to the next level? Check out my personalized coaching services.

Together, we can achieve your running goals and unlock your full potential!

See you in the next post & Feel Your Run,
Ely