By Kerry Hale

The health benefits of baths when training for a marathon

  • Monday 4 November 2024
  • 3 minute read

Training for any type of running requires adequate recovery. Surprisingly, many runners overlook the benefits of correct bathing routines as part of their training. From resting muscles to preventing injury, how can we ensure that we are taking care of bones and joints whilst training for a marathon?

Are people aware of the benefits?

According to a recent survey by Mira Showers, 40% of people admit they don’t bathe theirjoints enough while training for a marathon, leaving their muscles open to injury and accelerated feelings of fatigue and exhaustion. Another 38% said they don’t give their bodies adequate time to recover during training, which leaves them vulnerable to decreased performance. 

But how can runners utilise their bathing routine to support recovery and performance? Analysis of a recent Reddit thread highlights conflicting opinions on the correct approach. While many runners swear by ice baths for immediate pain relief, others opt for hot, relaxing soaks to relieve muscle tension. But what temperature is best?

To find out more, we partnered with Ben Teasdale, personal trainer and Director at body analysis service Inform Medical, who reveals how to create a bathing schedule to aid recovery and help you improve sleep quality while training for a marathon.

He said: "Marathon training should focus on a strong, moderate-intensity plan starting 12 weeks out. Beginning slowly and gradually increasing mileage each week. Proper recovery, including temperature-controlled baths and rest days are key to avoiding injury. During race week, keep runs light to prevent overstraining. After the marathon, recovery is crucial—stick to very light exercises and use baths to relax muscles and joints."

When should a hot bath be taken during marathon training?

“Taking a hot bath at least several hours after a long run or a workout can help reduce muscle inflammation. It’s also a good idea to do this in the early evening before you go to sleep, as it prepares the body for relaxation and recovery. A bath can also be taken on a rest day, as this will enhance muscle relaxation. A typical hot bath should be anywhere between 38-40°C and a trainer should spend no longer than 15-20 minutes soaking. It’s also important to make sure you keep hydrated before, during, and after the bath, ensuring recovery and performance levels are kept high”.

When should a cold bath be taken during marathon training?

"I recommend taking a cold bath immediately after exercise to prevent muscle soreness and kickstart the recovery process. It’s especially important to do this right after running a race or a tough training session to avoid injury and reduce muscle damage and soreness. The water temperature should be between 10-15°C for a cold bath, but if you're opting for an ice bath, don't let it drop below 5°C. And remember, never stay in a cold or ice bath for more than 15 minutes, as it could lead to excessive cooling and discomfort. If the idea of a cold or ice bath feels too daunting, you might find a contrast bath more manageable. This involves alternating between warm and cold water to promote circulation and aid recovery."

How do baths help you relax before you go to sleep?

"A hot bath 60 to 90 minutes before bedtime helps the body wind down and promotes better sleep and recovery. Adding aromatherapy oils like lavender or cedarwood can enhance relaxation. Research shows that incorporating both hot and cold baths into marathon training boosts muscle recovery and performance. Cold baths reduce soreness and prevent injury after intense workouts, while hot baths aid relaxation and sleep. Balancing these practices with proper training and rest is key to staying healthy and enhancing performance during marathon preparation."

Whilst the benefits of baths seem endless, the health benefits of both hot and cold showers are equally important.

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