Runners put their bodies through intense stress, leading to muscle fatigue, soreness, and sometimes even injury. One recovery method gaining popularity is contrast therapy—a technique that alternates between hot and cold treatments. This simple yet effective strategy can help runners recover faster, reduce muscle soreness, and improve circulation. At 1Rebel our newest concept Reset allows you to move freely between the sauna and cold plunge for 45-minute session to maximise these benefits.
What is Contrast Therapy?
Contrast therapy involves alternating between hot and cold treatments, usually through water immersion (eg cold baths) and the use of saunas. The principle behind this method is that heat helps to dilate blood vessels and increase circulation, while cold constricts blood vessels and reduces inflammation. The alternating process creates a “pumping” effect that flushes out metabolic waste and delivers oxygen-rich blood to muscles.
How Can Reset Helps Runners:
For runners, contrast therapy can provide several key benefits:
- Reduced Muscle Soreness: After long runs or intense workouts, soreness can set in due to micro-tears in muscle fibres. The heat from the sauna in Reset helps relax tight muscles, while the cold plunge reduces inflammation and pain.
- Enhanced Recovery: The alternating hot and cold temperatures encourage better blood flow and nutrient delivery to muscles, speeding up recovery time between runs.
- Decreased Swelling and Inflammation: Running can lead to inflammation in joints and muscles. The cold plunge in Reset helps minimise swelling and reduces pain, making it an excellent tool for post-run recovery.
- Improved Circulation: The rapid change in temperature forces blood vessels to expand and contract, boosting circulation and helping the body clear out waste products like lactic acid.
- Mental Health Benefits: The combination of heat and cold exposure in Reset can elevate mood, boost alertness, and reduce stress, enhancing overall mental resilience. This is especially beneficial for runners dealing with the mental fatigue of training.
- Immune System Boost: The stress induced by alternating temperatures may stimulate the production of white blood cells, enhancing the body’s ability to handle illnesses, keeping runners healthier throughout training cycles.
How to Use Contrast Therapy Effectively
To incorporate Reset into your running recovery routine:
- Attend a Reset Session: a 45-minute self-guided session where you alternate between the sauna and cold plunge pool, currently available at High Street Kensington and Holborn.
- Follow the Recommended Timing: Spend 10-20 minutes in the sauna, followed by a 30-second to 5-minute cold plunge. Repeat 2-4 times.
- Hydrate Properly: Ensure you are well-hydrated before the session to support optimal circulation.
- Wear Appropriate Attire: Swimwear is required, and at 1Rebel we provide robes and towels for comfort during transitions.
- Listen to Your Body: If you’re new to contrast therapy, start with shorter exposure times and gradually increase as your body adapts.
When to Use 1Rebel Reset Therapy
- Post-Workout Recovery: Best used after long runs, speed workouts, or races to accelerate recovery.
- Injury Management: Can help manage minor injuries, but should not be used on acute injuries within the first 48 hours.
- On Rest Days: Helps to stimulate circulation and relieve muscle tension even when not running.
Considerations Before Using Reset Therapy
- Health Conditions: Consult with a healthcare professional if you have conditions such as diabetes, cardiovascular issues, or respiratory disorders.
- Pregnancy: It is recommended to avoid sauna or cold plunge sessions during pregnancy.
Contrast therapy is an easy and effective way for runners to enhance recovery and keep their muscles in top condition. Our Reset session offers an accessible way to integrate contrast therapy into a regular training regimen. Whether you’re training for a marathon or just enjoy regular runs, incorporating Reset into your routine can help reduce soreness, speed up healing, and keep you running strong.
