Cold Therapy and Recovery Do Ice Baths Really Work for Runners Rocking Ultra The
00:00all right so get ready because today all right so get ready because today we're diving into a topic that's uh we're diving into a topic that's uh we're diving into a topic that's uh pretty popular in the running world oh pretty popular in the running world oh pretty popular in the running world oh yeah ice baths yeah you know you've seen yeah ice baths yeah you know you've seen yeah ice baths yeah you know you've seen all the pictures right athletes just all the pictures right athletes just all the pictures right athletes just like gritting their teeth submerged in like gritting their teeth submerged in like gritting their teeth submerged in that ice water but is it just for show that ice water but is it just for show that ice water but is it just for show or is this a real recovery strategy yeah or is this a real recovery strategy yeah or is this a real recovery strategy yeah we're going to figure that out today we're going to figure that out today we're going to figure that out today yeah we're separating fact from fiction yeah we're separating fact from fiction yeah we're separating fact from fiction okay diving into the science behind okay diving into the science behind okay diving into the science behind those uh you know Frosty plunges right those uh you know Frosty plunges right those uh you know Frosty plunges right and uh figur out if they really deserve and uh figur out if they really deserve and uh figur out if they really deserve a spot in your post-run routine awesome a spot in your post-run routine awesome a spot in your post-run routine awesome and to help us and to help us and to help us out we have our expert here hey um who's out we have our expert here hey um who's out we have our expert here hey um who's been like really digging into the been like really digging into the been like really digging into the research on cold therapy and how it research on cold therapy and how it research on cold therapy and how it impacts Runners pretty hot topic one impacts Runners pretty hot topic one impacts Runners pretty hot topic one intended there's a lot of debate about intended there's a lot of debate about intended there's a lot of debate about how effective ice baths actually are how effective ice baths actually are how effective ice baths actually are we're going to unpack like all the we're going to unpack like all the we're going to unpack like all the research about inflammation muscle research about inflammation muscle research about inflammation muscle soreness and how our bodies adapt to soreness and how our bodies adapt to soreness and how our bodies adapt to training specifically for runners like training specifically for runners like training specifically for runners like you awesome yeah that sounds great and
01:00you awesome yeah that sounds great and you awesome yeah that sounds great and you know what this whole deep dive is you know what this whole deep dive is you know what this whole deep dive is actually sparked by an article I read oh actually sparked by an article I read oh actually sparked by an article I read oh cool on the blog rocking Ultra okay cool on the blog rocking Ultra okay cool on the blog rocking Ultra okay rocking ultra.com cool they have rocking ultra.com cool they have rocking ultra.com cool they have hundreds of articles on running wow from hundreds of articles on running wow from hundreds of articles on running wow from like beginner tips to ultramarathon like beginner tips to ultramarathon like beginner tips to ultramarathon training nice and a ton of advice on training nice and a ton of advice on training nice and a ton of advice on like the mental game right so if you're like the mental game right so if you're like the mental game right so if you're looking to improve your running MH both looking to improve your running MH both looking to improve your running MH both mentally and physically yeah definitely mentally and physically yeah definitely mentally and physically yeah definitely check them out cool but first let's wade check them out cool but first let's wade check them out cool but first let's wade into those ice baths so the big claim into those ice baths so the big claim into those ice baths so the big claim claims that they reduce soreness speed claims that they reduce soreness speed claims that they reduce soreness speed up recovery and maybe even boost up recovery and maybe even boost up recovery and maybe even boost performance what's the thinking behind performance what's the thinking behind performance what's the thinking behind this icy this icy this icy ritual okay so the theory is that the ritual okay so the theory is that the ritual okay so the theory is that the cold makes your blood vessels constrict cold makes your blood vessels constrict cold makes your blood vessels constrict M which reduces blood flow to the M which reduces blood flow to the M which reduces blood flow to the muscles yeah and that's supposed to muscles yeah and that's supposed to muscles yeah and that's supposed to reduce inflammation okay then when you reduce inflammation okay then when you reduce inflammation okay then when you warm up the blood vessels dilate and you warm up the blood vessels dilate and you warm up the blood vessels dilate and you get this Rush of fresh oxygenated blood get this Rush of fresh oxygenated blood get this Rush of fresh oxygenated blood back into the muscles okay so it's like back into the muscles okay so it's like back into the muscles okay so it's like like a reset button could say that on
02:00like a reset button could say that on like a reset button could say that on your muscles interesting but does the your muscles interesting but does the your muscles interesting but does the science actually hold up is it really science actually hold up is it really science actually hold up is it really that simple it's the million dooll that simple it's the million dooll that simple it's the million dooll question right because I mean we're not question right because I mean we're not question right because I mean we're not just jumping into freezing water for fun just jumping into freezing water for fun just jumping into freezing water for fun well some people might yeah I guess but well some people might yeah I guess but well some people might yeah I guess but uh as far as the science goes it's more uh as far as the science goes it's more uh as far as the science goes it's more complicated than a simple yes or no complicated than a simple yes or no complicated than a simple yes or no right some studies do show that it right some studies do show that it right some studies do show that it reduces delayed onset muscle soreness or reduces delayed onset muscle soreness or reduces delayed onset muscle soreness or Doms you know that achy feeling you get Doms you know that achy feeling you get Doms you know that achy feeling you get a day or two after a hard workout but a day or two after a hard workout but a day or two after a hard workout but it's usually temporary and the research it's usually temporary and the research it's usually temporary and the research isn't completely clear so maybe not the isn't completely clear so maybe not the isn't completely clear so maybe not the miracle cure for sore muscles that miracle cure for sore muscles that miracle cure for sore muscles that people say it is exactly and this is people say it is exactly and this is people say it is exactly and this is where things get really interesting where things get really interesting where things get really interesting especially for runners who care about especially for runners who care about especially for runners who care about performance okay so while inflammation performance okay so while inflammation performance okay so while inflammation is uncomfortable it's actually a crucial is uncomfortable it's actually a crucial is uncomfortable it's actually a crucial part of how our muscles rebuild and get part of how our muscles rebuild and get part of how our muscles rebuild and get stronger after a workout wait so you're stronger after a workout wait so you're stronger after a workout wait so you're saying like too much chilling could saying like too much chilling could saying like too much chilling could actually backfire potentially yeah if actually backfire potentially yeah if actually backfire potentially yeah if you suppress inflammation too much with you suppress inflammation too much with you suppress inflammation too much with ice baths you might actually be ice baths you might actually be ice baths you might actually be hindering your body's natural adaptation hindering your body's natural adaptation hindering your body's natural adaptation to training this is especially important
03:00to training this is especially important to training this is especially important for runners who are doing a lot of for runners who are doing a lot of for runners who are doing a lot of strength training or trying to build strength training or trying to build strength training or trying to build muscle yeah it's all about finding the muscle yeah it's all about finding the muscle yeah it's all about finding the right balance so it sounds like it's not right balance so it sounds like it's not right balance so it sounds like it's not just about hopping in an ice bath after just about hopping in an ice bath after just about hopping in an ice bath after every single run right so then when does every single run right so then when does every single run right so then when does it make sense to use them when are they it make sense to use them when are they it make sense to use them when are they most beneficial that's a great question most beneficial that's a great question most beneficial that's a great question timing is key good after a race or a timing is key good after a race or a timing is key good after a race or a really intense workout when you're really intense workout when you're really intense workout when you're really sore and fatigued an ice bath can really sore and fatigued an ice bath can really sore and fatigued an ice bath can feel amazing yeah it can help you feel feel amazing yeah it can help you feel feel amazing yeah it can help you feel better faster both physically and better faster both physically and better faster both physically and mentally mhm they can also be helpful mentally mhm they can also be helpful mentally mhm they can also be helpful during Peak training weeks when you're during Peak training weeks when you're during Peak training weeks when you're pushing your limits and need to recover pushing your limits and need to recover pushing your limits and need to recover quickly for the next tough workout yeah quickly for the next tough workout yeah quickly for the next tough workout yeah that makes sense and of course for acute that makes sense and of course for acute that makes sense and of course for acute injuries like Springs or strains cold injuries like Springs or strains cold injuries like Springs or strains cold therapy can be very effective and therapy can be very effective and therapy can be very effective and reducing swelling and pain so it's more reducing swelling and pain so it's more reducing swelling and pain so it's more of a like a strategic tool exactly it's of a like a strategic tool exactly it's of a like a strategic tool exactly it's not something you need to do every day not something you need to do every day not something you need to do every day right but it can be a valuable part of right but it can be a valuable part of right but it can be a valuable part of your overall recovery strategy when used your overall recovery strategy when used your overall recovery strategy when used strategically got it mm what about those
04:00strategically got it mm what about those strategically got it mm what about those of us who just like can't stand the of us who just like can't stand the of us who just like can't stand the thought of an ice bath like what are thought of an ice bath like what are thought of an ice bath like what are some other ways to recover effectively some other ways to recover effectively some other ways to recover effectively without turning into a human popsicle without turning into a human popsicle without turning into a human popsicle definitely other options out there okay definitely other options out there okay definitely other options out there okay active recovery like gentle walking or active recovery like gentle walking or active recovery like gentle walking or cycling can be just as effective think cycling can be just as effective think cycling can be just as effective think of it as gently encouraging blood flow of it as gently encouraging blood flow of it as gently encouraging blood flow okay and helping your muscles recover okay and helping your muscles recover okay and helping your muscles recover right without pushing them too hard yeah right without pushing them too hard yeah right without pushing them too hard yeah that makes sense compression garments or that makes sense compression garments or that makes sense compression garments or boots can also mimic some of the boots can also mimic some of the boots can also mimic some of the benefits of ice baths right by promoting benefits of ice baths right by promoting benefits of ice baths right by promoting circulation and reducing swelling circulation and reducing swelling circulation and reducing swelling exactly okay good and of course never exactly okay good and of course never exactly okay good and of course never underestimate good old-fashioned rest underestimate good old-fashioned rest underestimate good old-fashioned rest sleep and proper nutrition yeah those sleep and proper nutrition yeah those sleep and proper nutrition yeah those are the foundation of a good recovery are the foundation of a good recovery are the foundation of a good recovery plan right those sound much more plan right those sound much more plan right those sound much more appealing to me honestly no offense to appealing to me honestly no offense to appealing to me honestly no offense to the ice bath enthusiasts out there and the ice bath enthusiasts out there and the ice bath enthusiasts out there and speaking of things that might not be so speaking of things that might not be so speaking of things that might not be so appealing okay let's tackle some common appealing okay let's tackle some common appealing okay let's tackle some common ice bath myths MH do you really need to ice bath myths MH do you really need to ice bath myths MH do you really need to spend like 20 minutes shivering
05:00spend like 20 minutes shivering spend like 20 minutes shivering uncontrollably in there that's a big one uncontrollably in there that's a big one uncontrollably in there that's a big one nope 10 to 15 minutes is usually enough nope 10 to 15 minutes is usually enough nope 10 to 15 minutes is usually enough okay to get the benefits without risking okay to get the benefits without risking okay to get the benefits without risking any negative side effects like numbness any negative side effects like numbness any negative side effects like numbness or even frostbite right and colder isn't or even frostbite right and colder isn't or even frostbite right and colder isn't necessarily better either okay aim for necessarily better either okay aim for necessarily better either okay aim for water that's around 50 to 60° fah all water that's around 50 to 60° fah all water that's around 50 to 60° fah all right you want to feel the cold but you right you want to feel the cold but you right you want to feel the cold but you shouldn't be in agony okay so it's not shouldn't be in agony okay so it's not shouldn't be in agony okay so it's not about being like an ice Warrior you about being like an ice Warrior you about being like an ice Warrior you don't need to prove anything exactly don't need to prove anything exactly don't need to prove anything exactly it's about finding what works for you it's about finding what works for you it's about finding what works for you and your recovery goals right and you and your recovery goals right and you and your recovery goals right and you know speaking of finding what works know speaking of finding what works know speaking of finding what works that's something rocking Ultra really that's something rocking Ultra really that's something rocking Ultra really emphasizes oh yeah finding that balance emphasizes oh yeah finding that balance emphasizes oh yeah finding that balance in your training they have so many great in your training they have so many great in your training they have so many great articles on everything from nutrition to articles on everything from nutrition to articles on everything from nutrition to injury prevention all geared towards injury prevention all geared towards injury prevention all geared towards helping Runners stay healthy and perform helping Runners stay healthy and perform helping Runners stay healthy and perform their best remember it's rocking their best remember it's rocking their best remember it's rocking culture.com definitely worth checking culture.com definitely worth checking culture.com definitely worth checking out they have a really holistic approach out they have a really holistic approach out they have a really holistic approach to running which I appreciate it's not to running which I appreciate it's not to running which I appreciate it's not just about pushing yourself to the Limit just about pushing yourself to the Limit just about pushing yourself to the Limit but also about taking care of your body but also about taking care of your body but also about taking care of your body and mind exactly so before we move on to
06:00and mind exactly so before we move on to and mind exactly so before we move on to like other recovery methods okay let's like other recovery methods okay let's like other recovery methods okay let's like dig a bit deeper into the science like dig a bit deeper into the science like dig a bit deeper into the science behind ice baths all right and how they behind ice baths all right and how they behind ice baths all right and how they can impact different types of training can impact different types of training can impact different types of training cool what are some of the nuances that cool what are some of the nuances that cool what are some of the nuances that Runners should be aware of so the Runners should be aware of so the Runners should be aware of so the effects of ice baths can actually vary effects of ice baths can actually vary effects of ice baths can actually vary depending on your training goals okay depending on your training goals okay depending on your training goals okay for example if you're primarily focused for example if you're primarily focused for example if you're primarily focused on endurance the occasional ice bath on endurance the occasional ice bath on endurance the occasional ice bath might be helpful for reducing might be helpful for reducing might be helpful for reducing inflammation and soreness after a long inflammation and soreness after a long inflammation and soreness after a long run okay but if you're primarily focused run okay but if you're primarily focused run okay but if you're primarily focused on building strength and muscle the on building strength and muscle the on building strength and muscle the impact of ice baths can be a bit more impact of ice baths can be a bit more impact of ice baths can be a bit more complex okay there's some evidence to complex okay there's some evidence to complex okay there's some evidence to suggest that regularly suppressing suggest that regularly suppressing suggest that regularly suppressing inflammation with ice baths could inflammation with ice baths could inflammation with ice baths could potentially interfere with muscle potentially interfere with muscle potentially interfere with muscle protein synthesis which is the process protein synthesis which is the process protein synthesis which is the process that helps your muscles rebuild and grow that helps your muscles rebuild and grow that helps your muscles rebuild and grow stronger ah so there's that potential stronger ah so there's that potential stronger ah so there's that potential downside we touched on earlier right downside we touched on earlier right downside we touched on earlier right that too much cold could actually slow that too much cold could actually slow that too much cold could actually slow down muscle growth exactly and that's down muscle growth exactly and that's down muscle growth exactly and that's why it's generally recommended to avoid why it's generally recommended to avoid why it's generally recommended to avoid ice baths immediately after a string ice baths immediately after a string ice baths immediately after a string training session if your goal is to
07:00training session if your goal is to training session if your goal is to maximize muscle gains that makes sense maximize muscle gains that makes sense maximize muscle gains that makes sense so it's all about being strategic and so it's all about being strategic and so it's all about being strategic and understanding how your body responds to understanding how your body responds to understanding how your body responds to different types of training right and different types of training right and different types of training right and speaking of being strategic the rocking speaking of being strategic the rocking speaking of being strategic the rocking Ultra article mentioned that ice baths Ultra article mentioned that ice baths Ultra article mentioned that ice baths can be especially helpful during Peak can be especially helpful during Peak can be especially helpful during Peak training weeks oh yeah when you're training weeks oh yeah when you're training weeks oh yeah when you're really pushing your limits why is that really pushing your limits why is that really pushing your limits why is that well during those intense training well during those intense training well during those intense training blocks your body is under a lot of blocks your body is under a lot of blocks your body is under a lot of stress and Rec recovery becomes even stress and Rec recovery becomes even stress and Rec recovery becomes even more crucial right an ice bath after a more crucial right an ice bath after a more crucial right an ice bath after a particularly grueling workout can help particularly grueling workout can help particularly grueling workout can help reduce inflammation and soreness yeah reduce inflammation and soreness yeah reduce inflammation and soreness yeah allowing you to bounce back faster and allowing you to bounce back faster and allowing you to bounce back faster and tackle the next tough session so it's tackle the next tough session so it's tackle the next tough session so it's like a tool to manage that overall like a tool to manage that overall like a tool to manage that overall training load perise help you stay on training load perise help you stay on training load perise help you stay on track yeah it's not a substitute for track yeah it's not a substitute for track yeah it's not a substitute for other recovery strategies like proper other recovery strategies like proper other recovery strategies like proper sleep nutrition and of recovery but it sleep nutrition and of recovery but it sleep nutrition and of recovery but it can be a valuable addition to your can be a valuable addition to your can be a valuable addition to your toolkit and speaking of tools another toolkit and speaking of tools another toolkit and speaking of tools another Point Rocky Ultra brought up was the use Point Rocky Ultra brought up was the use Point Rocky Ultra brought up was the use of ice baths for managing acute injuries
08:00of ice baths for managing acute injuries of ice baths for managing acute injuries yeah how did that work well cold therapy yeah how did that work well cold therapy yeah how did that work well cold therapy including ice baths yeah can be very including ice baths yeah can be very including ice baths yeah can be very effective in the early stages of effective in the early stages of effective in the early stages of recovery from an acute injury okay like recovery from an acute injury okay like recovery from an acute injury okay like a sprain or strain it helps reduce a sprain or strain it helps reduce a sprain or strain it helps reduce swelling and pain yeah which can be swelling and pain yeah which can be swelling and pain yeah which can be really beneficial in those first few really beneficial in those first few really beneficial in those first few days after an injury so it's about days after an injury so it's about days after an injury so it's about minimizing that initial inflammatory minimizing that initial inflammatory minimizing that initial inflammatory response exactly to help Kickstart the response exactly to help Kickstart the response exactly to help Kickstart the healing process yeah and in those cases healing process yeah and in those cases healing process yeah and in those cases an ice bath can be a valuable part of an ice bath can be a valuable part of an ice bath can be a valuable part of your overall treatment plan okay your overall treatment plan okay your overall treatment plan okay alongside things like rest compression alongside things like rest compression alongside things like rest compression and elevation the classic rice SE and elevation the classic rice SE and elevation the classic rice SE protocol makes sense but it sounds like protocol makes sense but it sounds like protocol makes sense but it sounds like it's important to distinguish between it's important to distinguish between it's important to distinguish between using ice baths for acute injuries right using ice baths for acute injuries right using ice baths for acute injuries right versus just general muscle soreness versus just general muscle soreness versus just general muscle soreness after a workout absolutely we don't want after a workout absolutely we don't want after a workout absolutely we don't want to suppress the natural healing process to suppress the natural healing process to suppress the natural healing process too much okay especially when it comes too much okay especially when it comes too much okay especially when it comes to strength trining and muscle to strength trining and muscle to strength trining and muscle adaptation right it's about finding the adaptation right it's about finding the adaptation right it's about finding the right balance between managing right balance between managing right balance between managing inflammation and allowing your body to inflammation and allowing your body to inflammation and allowing your body to do its thing and you you know finding do its thing and you you know finding do its thing and you you know finding that balance seems to be a recurring
09:00that balance seems to be a recurring that balance seems to be a recurring theme in a lot of rock and ur's articles theme in a lot of rock and ur's articles theme in a lot of rock and ur's articles they really emphasize listening to your they really emphasize listening to your they really emphasize listening to your body right and understanding what works body right and understanding what works body right and understanding what works best for you yeah I completely agree best for you yeah I completely agree best for you yeah I completely agree it's not about blindly following Trends it's not about blindly following Trends it's not about blindly following Trends right but about being mindful of your right but about being mindful of your right but about being mindful of your individual needs and goals which brings individual needs and goals which brings individual needs and goals which brings us back to the whole debate surrounding us back to the whole debate surrounding us back to the whole debate surrounding ice baths and their potential impact on ice baths and their potential impact on ice baths and their potential impact on muscle growth what's your take on the muscle growth what's your take on the muscle growth what's your take on the research in that area it seems like research in that area it seems like research in that area it seems like there are a lot of different opinions there are a lot of different opinions there are a lot of different opinions out there yeah it's a topic that's out there yeah it's a topic that's out there yeah it's a topic that's sparked a lot of discussion and debate sparked a lot of discussion and debate sparked a lot of discussion and debate while more research is needed to fully while more research is needed to fully while more research is needed to fully understand the long-term effects of ice understand the long-term effects of ice understand the long-term effects of ice Baths on muscle growth okay there's Baths on muscle growth okay there's Baths on muscle growth okay there's growing evidence to suggest that growing evidence to suggest that growing evidence to suggest that regularly using ice backs after strength regularly using ice backs after strength regularly using ice backs after strength training could potentially interfere training could potentially interfere training could potentially interfere with muscle protein synthesis right with muscle protein synthesis right with muscle protein synthesis right which is essential for building and which is essential for building and which is essential for building and repairing muscle tissue so it's like repairing muscle tissue so it's like repairing muscle tissue so it's like putting the brakes on your gains yeah in putting the brakes on your gains yeah in putting the brakes on your gains yeah in a sense potentially right and that's why a sense potentially right and that's why a sense potentially right and that's why many experts now recommend avoiding ice many experts now recommend avoiding ice many experts now recommend avoiding ice baths immediately after strength baths immediately after strength baths immediately after strength training session okay especially if your
10:00training session okay especially if your training session okay especially if your goal is to maximize muscle hypertrophy goal is to maximize muscle hypertrophy goal is to maximize muscle hypertrophy or growth so maybe save the ice bat for or growth so maybe save the ice bat for or growth so maybe save the ice bat for after that long run erase instead after that long run erase instead after that long run erase instead exactly or if you're dealing with an exactly or if you're dealing with an exactly or if you're dealing with an acute injury right where reducing acute injury right where reducing acute injury right where reducing inflammation is the top priority yeah inflammation is the top priority yeah inflammation is the top priority yeah it's all about context and understanding it's all about context and understanding it's all about context and understanding your individual needs got it so it seems your individual needs got it so it seems your individual needs got it so it seems like the key takeaway here is that ice like the key takeaway here is that ice like the key takeaway here is that ice bats can be a helpful tool for runners bats can be a helpful tool for runners bats can be a helpful tool for runners mhm but it's important to use them mhm but it's important to use them mhm but it's important to use them strategically right and understand the strategically right and understand the strategically right and understand the potential drawbacks yeah it's not just potential drawbacks yeah it's not just potential drawbacks yeah it's not just about mindlessly jumping in a tub of ice about mindlessly jumping in a tub of ice about mindlessly jumping in a tub of ice water because everyone else is doing it water because everyone else is doing it water because everyone else is doing it I completely agree it's about being I completely agree it's about being I completely agree it's about being informed right making choices that align informed right making choices that align informed right making choices that align with your goals and listening to your with your goals and listening to your with your goals and listening to your body and if you're looking for more body and if you're looking for more body and if you're looking for more personalized guidance on incorporate ice personalized guidance on incorporate ice personalized guidance on incorporate ice baths into your training or if you just baths into your training or if you just baths into your training or if you just want to learn more about running in want to learn more about running in want to learn more about running in general rocking Ultra has some fantastic general rocking Ultra has some fantastic general rocking Ultra has some fantastic resources on their website rocking resources on their website rocking resources on their website rocking culture.com they have articles on culture.com they have articles on culture.com they have articles on everything yeah from choosing the right everything yeah from choosing the right everything yeah from choosing the right temperature for your ice bath to temperature for your ice bath to temperature for your ice bath to determining the optimal duration for
11:00determining the optimal duration for determining the optimal duration for your cold plunge they also have a lot of your cold plunge they also have a lot of your cold plunge they also have a lot of great content on other recovery methods great content on other recovery methods great content on other recovery methods awesome nutrition training plans and awesome nutrition training plans and awesome nutrition training plans and mental strategies for runners so mental strategies for runners so mental strategies for runners so definitely check them out yeah if you definitely check them out yeah if you definitely check them out yeah if you want to dive deeper into this chilly want to dive deeper into this chilly want to dive deeper into this chilly topic or any other aspect of running for topic or any other aspect of running for topic or any other aspect of running for that matter they're a great resource for that matter they're a great resource for that matter they're a great resource for runners of all levels yeah from runners of all levels yeah from runners of all levels yeah from beginners to seasoned veterans Okay so beginners to seasoned veterans Okay so beginners to seasoned veterans Okay so we've debunked some myths explored the we've debunked some myths explored the we've debunked some myths explored the science and even deled into some of the science and even deled into some of the science and even deled into some of the nuances of how ice baths can impact nuances of how ice baths can impact nuances of how ice baths can impact different training goals yeah but I different training goals yeah but I different training goals yeah but I think it's time to shift our Focus okay think it's time to shift our Focus okay think it's time to shift our Focus okay to something that might be a bit more to something that might be a bit more to something that might be a bit more appealing all right to those of us who appealing all right to those of us who appealing all right to those of us who aren't exactly thrilled by the thought aren't exactly thrilled by the thought aren't exactly thrilled by the thought of a freezing cold plunge haha let's of a freezing cold plunge haha let's of a freezing cold plunge haha let's talk about those alternative recovery talk about those alternative recovery talk about those alternative recovery methods that don't involve turning into methods that don't involve turning into methods that don't involve turning into a human icicle I'm all for exploring a human icicle I'm all for exploring a human icicle I'm all for exploring those warmer options you know one thing those warmer options you know one thing those warmer options you know one thing that really resonated with me in that that really resonated with me in that that really resonated with me in that rocking Ultra article was our emphasis rocking Ultra article was our emphasis rocking Ultra article was our emphasis on the mental side of recovery on the mental side of recovery on the mental side of recovery okay they talk about how it's not just
12:00okay they talk about how it's not just okay they talk about how it's not just about physical strategies but also about about physical strategies but also about about physical strategies but also about mental well-being and Stress Management mental well-being and Stress Management mental well-being and Stress Management that's a great Point yeah it's easy to that's a great Point yeah it's easy to that's a great Point yeah it's easy to get so caught up in the physical demands get so caught up in the physical demands get so caught up in the physical demands of running that we forget about the of running that we forget about the of running that we forget about the mental and emotional aspects absolutely mental and emotional aspects absolutely mental and emotional aspects absolutely and I think rocking Ultra does a great and I think rocking Ultra does a great and I think rocking Ultra does a great job of highlighting that holistic job of highlighting that holistic job of highlighting that holistic approach to running yeah encouraging approach to running yeah encouraging approach to running yeah encouraging Runners to prioritize self-care and Runners to prioritize self-care and Runners to prioritize self-care and listen to their bodies and I love that listen to their bodies and I love that listen to their bodies and I love that they offer practical tips and strategies they offer practical tips and strategies they offer practical tips and strategies right for managing stress and right for managing stress and right for managing stress and cultivating a positive mindset yeah cultivating a positive mindset yeah cultivating a positive mindset yeah which can be just as important as any which can be just as important as any which can be just as important as any physical recovery technique exactly it's physical recovery technique exactly it's physical recovery technique exactly it's all about finding that balance between all about finding that balance between all about finding that balance between pushing yourself and taking care of pushing yourself and taking care of pushing yourself and taking care of yourself both physically and mentally yourself both physically and mentally yourself both physically and mentally and speaking of finding balance okay and speaking of finding balance okay and speaking of finding balance okay let's dive into some of those let's dive into some of those let's dive into some of those alternative recovery methods that can alternative recovery methods that can alternative recovery methods that can help Runners achieve that balance cool help Runners achieve that balance cool help Runners achieve that balance cool from active recovery to compression from active recovery to compression from active recovery to compression therapy there's a whole world of options therapy there's a whole world of options therapy there's a whole world of options out there yeah that don't involve out there yeah that don't involve out there yeah that don't involve shivering in a tub of ice water I'm shivering in a tub of ice water I'm shivering in a tub of ice water I'm excited to explore those options and excited to explore those options and excited to explore those options and help our listeners discover new ways to help our listeners discover new ways to help our listeners discover new ways to support their running journey and
13:00support their running journey and support their running journey and achieve their goals while feeling good achieve their goals while feeling good achieve their goals while feeling good and staying healthy and of course we'll and staying healthy and of course we'll and staying healthy and of course we'll continue to weave in insights from Rock continue to weave in insights from Rock continue to weave in insights from Rock and Ultra as we go because they've got a and Ultra as we go because they've got a and Ultra as we go because they've got a wealth of knowledge on all things wealth of knowledge on all things wealth of knowledge on all things running yeah they really do so stay running yeah they really do so stay running yeah they really do so stay tuned listeners we'll be right back tuned listeners we'll be right back tuned listeners we'll be right back after a quick break sounds good to after a quick break sounds good to after a quick break sounds good to explore those warmer and fuzzier explore those warmer and fuzzier explore those warmer and fuzzier Recovery methods awesome okay so we're Recovery methods awesome okay so we're Recovery methods awesome okay so we're back and uh ready to explore some back and uh ready to explore some back and uh ready to explore some recovery methods that don't involve recovery methods that don't involve recovery methods that don't involve turning into a human popsicle aha cuz turning into a human popsicle aha cuz turning into a human popsicle aha cuz like ice bats can have their place mhm like ice bats can have their place mhm like ice bats can have their place mhm but they're not exactly everyone's cup but they're not exactly everyone's cup but they're not exactly everyone's cup of tea definitely not and the good news of tea definitely not and the good news of tea definitely not and the good news is there are a ton of other recovery is there are a ton of other recovery is there are a ton of other recovery tools out there that can be just as tools out there that can be just as tools out there that can be just as effective okay good if not more so effective okay good if not more so effective okay good if not more so depending on your needs and preferences depending on your needs and preferences depending on your needs and preferences so let's start with one that I hear a so let's start with one that I hear a so let's start with one that I hear a lot okay active recovery yeah what lot okay active recovery yeah what lot okay active recovery yeah what exactly does that involve active exactly does that involve active exactly does that involve active recovery is all about engaging in some recovery is all about engaging in some recovery is all about engaging in some low intensity exercise go ahe after a low intensity exercise go ahe after a low intensity exercise go ahe after a hard workout I think gentle walking easy hard workout I think gentle walking easy hard workout I think gentle walking easy cycling swimming or even some light yoga
14:00cycling swimming or even some light yoga cycling swimming or even some light yoga so you're saying it's not about just so you're saying it's not about just so you're saying it's not about just like vegging out on the couch after a like vegging out on the couch after a like vegging out on the couch after a tough run well rest is definitely tough run well rest is definitely tough run well rest is definitely important but light activity can important but light activity can important but light activity can actually help you recover faster it's actually help you recover faster it's actually help you recover faster it's all about promoting blood flow reducing all about promoting blood flow reducing all about promoting blood flow reducing muscle stiffness and flushing out muscle stiffness and flushing out muscle stiffness and flushing out metabolic byproducts so it's like giving metabolic byproducts so it's like giving metabolic byproducts so it's like giving your muscles A little nudge exactly to your muscles A little nudge exactly to your muscles A little nudge exactly to get things moving again yeah and get things moving again yeah and get things moving again yeah and remember that article from rocking Ultra remember that article from rocking Ultra remember that article from rocking Ultra they actually highlight active recovery they actually highlight active recovery they actually highlight active recovery as one of the most effective and access as one of the most effective and access as one of the most effective and access recy methods for runners yeah they have recy methods for runners yeah they have recy methods for runners yeah they have a point it's something you can easily a point it's something you can easily a point it's something you can easily incorporate into your routine right incorporate into your routine right incorporate into your routine right without needing any fancy equipment or a without needing any fancy equipment or a without needing any fancy equipment or a gym membership exactly it can be as gym membership exactly it can be as gym membership exactly it can be as simple as taking a walk around the block simple as taking a walk around the block simple as taking a walk around the block after your run or doing some light after your run or doing some light after your run or doing some light stretching yeah I like that it feels stretching yeah I like that it feels stretching yeah I like that it feels more proactive than just like passively more proactive than just like passively more proactive than just like passively resting mhm plus sometimes my body just resting mhm plus sometimes my body just resting mhm plus sometimes my body just needs to move right even after a hard needs to move right even after a hard needs to move right even after a hard workout I get that and it can be workout I get that and it can be workout I get that and it can be mentally beneficial too okay it helps mentally beneficial too okay it helps mentally beneficial too okay it helps you stay active and engaged yeah without you stay active and engaged yeah without you stay active and engaged yeah without adding extra stress to your body okay so
15:00adding extra stress to your body okay so adding extra stress to your body okay so active recovery is a great option M what active recovery is a great option M what active recovery is a great option M what about uh something like compression about uh something like compression about uh something like compression therapy okay I've seen a lot of Runners therapy okay I've seen a lot of Runners therapy okay I've seen a lot of Runners wearing those compression socks and wearing those compression socks and wearing those compression socks and sleeves yeah what's the science behind sleeves yeah what's the science behind sleeves yeah what's the science behind that so compression therapy is all about that so compression therapy is all about that so compression therapy is all about applying pressure to specific areas of applying pressure to specific areas of applying pressure to specific areas of the body okay usually using those tight the body okay usually using those tight the body okay usually using those tight fitting garments you imagine or devices fitting garments you imagine or devices fitting garments you imagine or devices like compression boots mhm the idea is like compression boots mhm the idea is like compression boots mhm the idea is that this pressure can help improve that this pressure can help improve that this pressure can help improve circulation circulation circulation okay reduce swelling and even speed up okay reduce swelling and even speed up okay reduce swelling and even speed up the removal of waste products from the the removal of waste products from the the removal of waste products from the muscles so it's like giving your muscles muscles so it's like giving your muscles muscles so it's like giving your muscles a gentle squeeze that's a great way to a gentle squeeze that's a great way to a gentle squeeze that's a great way to put it to help them recover faster yeah put it to help them recover faster yeah put it to help them recover faster yeah and while more research is needed to and while more research is needed to and while more research is needed to fully understand all the benefits many fully understand all the benefits many fully understand all the benefits many athletes including myself swear by it athletes including myself swear by it athletes including myself swear by it especially for reducing post-workout especially for reducing post-workout especially for reducing post-workout soreness and fatigue interesting I've soreness and fatigue interesting I've soreness and fatigue interesting I've also heard that compression therapy can also heard that compression therapy can also heard that compression therapy can help prevent injuries yeah especially help prevent injuries yeah especially help prevent injuries yeah especially for runners who are prone to shin lints for runners who are prone to shin lints for runners who are prone to shin lints or other lower leg issues that's another
16:00or other lower leg issues that's another or other lower leg issues that's another potential benefit the compression can potential benefit the compression can potential benefit the compression can help stabilize muscles and Joints which help stabilize muscles and Joints which help stabilize muscles and Joints which may reduce the risk of strains or may reduce the risk of strains or may reduce the risk of strains or sprains so it's like adding an extra sprains so it's like adding an extra sprains so it's like adding an extra layer of support exactly and you know layer of support exactly and you know layer of support exactly and you know rocking Ultra over at rocking ultra.com rocking Ultra over at rocking ultra.com rocking Ultra over at rocking ultra.com actually has a fantastic article actually has a fantastic article actually has a fantastic article dedicated to compression therapy they go dedicated to compression therapy they go dedicated to compression therapy they go into detail about the different types of into detail about the different types of into detail about the different types of garments and devices available and how garments and devices available and how garments and devices available and how to choose the right ones for your needs to choose the right ones for your needs to choose the right ones for your needs they really do cover all the bases they they really do cover all the bases they they really do cover all the bases they do when it comes to running yeah it do when it comes to running yeah it do when it comes to running yeah it sounds like they're a great resource sounds like they're a great resource sounds like they're a great resource they are for runners of all levels for they are for runners of all levels for they are for runners of all levels for sure and while we're talking about sure and while we're talking about sure and while we're talking about Alternatives I have to mention heat Alternatives I have to mention heat Alternatives I have to mention heat therapy oh interesting I usually therapy oh interesting I usually therapy oh interesting I usually associate heat with relaxation right not associate heat with relaxation right not associate heat with relaxation right not necessarily recovery yeah it's necessarily recovery yeah it's necessarily recovery yeah it's definitely relaxing but heat can also be definitely relaxing but heat can also be definitely relaxing but heat can also be a crucial part of recovery it helps a crucial part of recovery it helps a crucial part of recovery it helps improve blood flow reduce muscle tension improve blood flow reduce muscle tension improve blood flow reduce muscle tension and even promote tissue healing so and even promote tissue healing so and even promote tissue healing so things like hot baths things like hot baths things like hot baths or even just applying a heating pad to
17:00or even just applying a heating pad to or even just applying a heating pad to sore muscles exactly and some athletes sore muscles exactly and some athletes sore muscles exactly and some athletes find that alternating between heat and find that alternating between heat and find that alternating between heat and cold therapy can be really effective for cold therapy can be really effective for cold therapy can be really effective for reducing inflammation and promoting reducing inflammation and promoting reducing inflammation and promoting recovery yeah like taking a contrast recovery yeah like taking a contrast recovery yeah like taking a contrast bath where you switch between hot and bath where you switch between hot and bath where you switch between hot and cold water that makes sense yeah you're cold water that makes sense yeah you're cold water that makes sense yeah you're basically giving your muscles like a basically giving your muscles like a basically giving your muscles like a gentle push and pull I like that analogy gentle push and pull I like that analogy gentle push and pull I like that analogy to help them recover faster and guess to help them recover faster and guess to help them recover faster and guess what rock and Ultra yeah even has a what rock and Ultra yeah even has a what rock and Ultra yeah even has a whole section on their website dedic whole section on their website dedic whole section on their website dedic ated to heat therapy oh wow and it's ated to heat therapy oh wow and it's ated to heat therapy oh wow and it's benefits for runners I'm telling you benefits for runners I'm telling you benefits for runners I'm telling you they've thought of everything I'm they've thought of everything I'm they've thought of everything I'm sensing a theme here it sounds like sensing a theme here it sounds like sensing a theme here it sounds like they're a One-Stop shop for runners who they're a One-Stop shop for runners who they're a One-Stop shop for runners who want to take their training and Recovery want to take their training and Recovery want to take their training and Recovery right to the next level absolutely they right to the next level absolutely they right to the next level absolutely they have articles on everything from massage have articles on everything from massage have articles on everything from massage therapy and foam rolling to more therapy and foam rolling to more therapy and foam rolling to more Advanced Techniques like Cryer therapy Advanced Techniques like Cryer therapy Advanced Techniques like Cryer therapy wow seems like they've really got it all wow seems like they've really got it all wow seems like they've really got it all covered yeah yeah and speaking of covered yeah yeah and speaking of covered yeah yeah and speaking of covering all the bases I think we've covering all the bases I think we've covering all the bases I think we've done a pretty thorough deep dive into done a pretty thorough deep dive into done a pretty thorough deep dive into the world of recovery we have both the
18:00the world of recovery we have both the the world of recovery we have both the chil and the notso chili methods yeah chil and the notso chili methods yeah chil and the notso chili methods yeah we've definitely explored a lot yeah we've definitely explored a lot yeah we've definitely explored a lot yeah from the science behind ice bads to a from the science behind ice bads to a from the science behind ice bads to a range of alternative recovery strategies range of alternative recovery strategies range of alternative recovery strategies right I think we've given our listeners right I think we've given our listeners right I think we've given our listeners a lot to think about absolutely yeah and a lot to think about absolutely yeah and a lot to think about absolutely yeah and I think the biggest takeaway is that I think the biggest takeaway is that I think the biggest takeaway is that recovery isn't just an afterthought it's recovery isn't just an afterthought it's recovery isn't just an afterthought it's an essential part of training yeah and an essential part of training yeah and an essential part of training yeah and it's something that should be it's something that should be it's something that should be personalized to your individual needs personalized to your individual needs personalized to your individual needs and preferences I couldn't agree more and preferences I couldn't agree more and preferences I couldn't agree more whether you're a fan of ice baths or whether you're a fan of ice baths or whether you're a fan of ice baths or prefer to explore warmer options the key prefer to explore warmer options the key prefer to explore warmer options the key is to listen to your body pay attention is to listen to your body pay attention is to listen to your body pay attention to how you feel yeah and make choices to how you feel yeah and make choices to how you feel yeah and make choices that support your overall well-being that support your overall well-being that support your overall well-being well said and for those who want to dive well said and for those who want to dive well said and for those who want to dive deeper into the world of running and deeper into the world of running and deeper into the world of running and Recovery be sure to check out rocking Recovery be sure to check out rocking Recovery be sure to check out rocking ultra.com for sure they have a wealth of ultra.com for sure they have a wealth of ultra.com for sure they have a wealth of information they do to help you recover information they do to help you recover information they do to help you recover smarter train more effectively yeah and smarter train more effectively yeah and smarter train more effectively yeah and achieve your running goals while staying achieve your running goals while staying achieve your running goals while staying happy and healthy it's a fantastic happy and healthy it's a fantastic happy and healthy it's a fantastic resource they have a great community of
19:00resource they have a great community of resource they have a great community of Runners and a ton of valuable Runners and a ton of valuable Runners and a ton of valuable information to help you on your running information to help you on your running information to help you on your running journey and on that note we'll wrap up journey and on that note we'll wrap up journey and on that note we'll wrap up this deep dive into recovery okay thanks this deep dive into recovery okay thanks this deep dive into recovery okay thanks for joining us of course and until next for joining us of course and until next for joining us of course and until next time happy running see you time happy running see you time happy running see you later okay so we're back and ready to later okay so we're back and ready to later okay so we're back and ready to explore some uh recovery methods that explore some uh recovery methods that explore some uh recovery methods that don't involve you know turning to a don't involve you know turning to a don't involve you know turning to a human popsicle right cuz let's face it human popsicle right cuz let's face it human popsicle right cuz let's face it ice baths they can have their place yeah ice baths they can have their place yeah ice baths they can have their place yeah but not everybody is into them no not but not everybody is into them no not but not everybody is into them no not really and the good news is there are a really and the good news is there are a really and the good news is there are a ton of recovery tools out there that can ton of recovery tools out there that can ton of recovery tools out there that can be just as effective if not more so be just as effective if not more so be just as effective if not more so depending on you know what you need and depending on you know what you need and depending on you know what you need and what you prefer Okay cool so let's start what you prefer Okay cool so let's start what you prefer Okay cool so let's start with one that I've heard a lot about as with one that I've heard a lot about as with one that I've heard a lot about as a good alternative okay active recovery a good alternative okay active recovery a good alternative okay active recovery yeah active recovery is all about doing yeah active recovery is all about doing yeah active recovery is all about doing some low intensity exercise after a hard some low intensity exercise after a hard some low intensity exercise after a hard workout okay so think like gentle workout okay so think like gentle workout okay so think like gentle walking easy cycling swimming or even walking easy cycling swimming or even walking easy cycling swimming or even some light yoga so you're saying it's some light yoga so you're saying it's some light yoga so you're saying it's not about just like not about just like not about just like you know completely vegging out on the
20:00you know completely vegging out on the you know completely vegging out on the couch after a tough run well rest is couch after a tough run well rest is couch after a tough run well rest is definitely important yeah of course but definitely important yeah of course but definitely important yeah of course but some light activity can actually help some light activity can actually help some light activity can actually help you recover faster okay it's all about you recover faster okay it's all about you recover faster okay it's all about promoting blood flow reducing muscle promoting blood flow reducing muscle promoting blood flow reducing muscle stiffness and flushing out those stiffness and flushing out those stiffness and flushing out those metabolic byproducts so it's like kind metabolic byproducts so it's like kind metabolic byproducts so it's like kind of giving your muscles A little nudge of giving your muscles A little nudge of giving your muscles A little nudge yeah exactly to get things moving again yeah exactly to get things moving again yeah exactly to get things moving again and remember that article from rocking and remember that article from rocking and remember that article from rocking Ultra they actually highlight active Ultra they actually highlight active Ultra they actually highlight active recovery as one of the most effective recovery as one of the most effective recovery as one of the most effective and accessible recovery methods for and accessible recovery methods for and accessible recovery methods for runners that makes sense yeah it's runners that makes sense yeah it's runners that makes sense yeah it's definitely something that you can easily definitely something that you can easily definitely something that you can easily incorporate into your routine right incorporate into your routine right without needing any special equipment or without needing any special equipment or without needing any special equipment or you know gym membership or anything like you know gym membership or anything like you know gym membership or anything like that exactly it can be as simple as that exactly it can be as simple as that exactly it can be as simple as taking a walk around the block after taking a walk around the block after taking a walk around the block after your run yeah or doing some light your run yeah or doing some light your run yeah or doing some light stretching yeah I like that it feels a stretching yeah I like that it feels a stretching yeah I like that it feels a lot more proactive right than just like lot more proactive right than just like lot more proactive right than just like passively resting MH plus you know passively resting MH plus you know passively resting MH plus you know sometimes my body just needs to move sometimes my body just needs to move sometimes my body just needs to move even after a hard workout I get that and even after a hard workout I get that and even after a hard workout I get that and it can be good for you mentally too it can be good for you mentally too it can be good for you mentally too helps you stay stay active and engaged
21:00helps you stay stay active and engaged helps you stay stay active and engaged yeah without adding more stress to your yeah without adding more stress to your yeah without adding more stress to your body right so active recovery is a great body right so active recovery is a great body right so active recovery is a great option what about compression therapy option what about compression therapy option what about compression therapy okay I've seen a lot of Runners sporting okay I've seen a lot of Runners sporting okay I've seen a lot of Runners sporting those compression socks and sleeves yeah those compression socks and sleeves yeah those compression socks and sleeves yeah like what's the science behind that so like what's the science behind that so like what's the science behind that so compression therapy is all about compression therapy is all about compression therapy is all about applying pressure to specific areas of applying pressure to specific areas of your body oh yeah usually using those your body oh yeah usually using those your body oh yeah usually using those tight fitting garments that you tight fitting garments that you tight fitting garments that you mentioned or maybe devices like mentioned or maybe devices like mentioned or maybe devices like compression boots okay the idea is that compression boots okay the idea is that compression boots okay the idea is that the pressure can help improve the pressure can help improve the pressure can help improve circulation mhm reduce swelling okay and circulation mhm reduce swelling okay and circulation mhm reduce swelling okay and even speed up the removal of waste even speed up the removal of waste even speed up the removal of waste products from your muscles it's almost products from your muscles it's almost products from your muscles it's almost like giving your muscles a gentle like giving your muscles a gentle like giving your muscles a gentle squeeze that's a great way to put it to squeeze that's a great way to put it to squeeze that's a great way to put it to help them recover faster and while more help them recover faster and while more help them recover faster and while more research is needed to fully understand research is needed to fully understand research is needed to fully understand all the benefits okay a lot of athletes all the benefits okay a lot of athletes all the benefits okay a lot of athletes myself included really find it helpful myself included really find it helpful myself included really find it helpful especially for reducing soreness and especially for reducing soreness and especially for reducing soreness and fatigue after a workout interesting I've fatigue after a workout interesting I've fatigue after a workout interesting I've also heard that compression therapy can also heard that compression therapy can be helpful for preventing injuries yeah be helpful for preventing injuries yeah be helpful for preventing injuries yeah especially for Runners who are prone to
22:00especially for Runners who are prone to especially for Runners who are prone to like shin splints or other lower leg like shin splints or other lower leg like shin splints or other lower leg issues that's another potential benefit issues that's another potential benefit issues that's another potential benefit okay the compression can help stabilize okay the compression can help stabilize okay the compression can help stabilize your muscles and Joints which may reduce your muscles and Joints which may reduce your muscles and Joints which may reduce your risk of strains or sprains so it's your risk of strains or sprains so it's your risk of strains or sprains so it's like adding an extra layer of support like adding an extra layer of support like adding an extra layer of support exactly yeah and you know what rocking exactly yeah and you know what rocking exactly yeah and you know what rocking Ultra over at rocking ultra.com actually Ultra over at rocking ultra.com actually Ultra over at rocking ultra.com actually has a great article all about has a great article all about has a great article all about compression therapy they go into detail compression therapy they go into detail compression therapy they go into detail about the different types of garments about the different types of garments about the different types of garments and devices available and how to choose and devices available and how to choose and devices available and how to choose the right ones for you they really do the right ones for you they really do the right ones for you they really do cover all the bases when it comes to cover all the bases when it comes to cover all the bases when it comes to running they do it sounds like they're running they do it sounds like they're running they do it sounds like they're an amazing resource for runners of all an amazing resource for runners of all an amazing resource for runners of all levels they are for sure and while we're levels they are for sure and while we're levels they are for sure and while we're talking about Alternatives yeah we have talking about Alternatives yeah we have talking about Alternatives yeah we have to mention heat therapy oh interesting I to mention heat therapy oh interesting I to mention heat therapy oh interesting I usually think of heat for like usually think of heat for like usually think of heat for like relaxation right not so much for relaxation right not so much for relaxation right not so much for Recovery well it's definitely relaxing Recovery well it's definitely relaxing Recovery well it's definitely relaxing yeah but heat can also be a crucial part yeah but heat can also be a crucial part yeah but heat can also be a crucial part of recovery it helps improve blood flow of recovery it helps improve blood flow of recovery it helps improve blood flow reduce muscle tension and even remote reduce muscle tension and even remote reduce muscle tension and even remote tissue healing so you're talking about
23:00tissue healing so you're talking about tissue healing so you're talking about things like hot baths saunas or even things like hot baths saunas or even things like hot baths saunas or even just using a heating pad on sore muscles just using a heating pad on sore muscles just using a heating pad on sore muscles exactly and some athletes find that exactly and some athletes find that exactly and some athletes find that alternating between heat and cold alternating between heat and cold alternating between heat and cold therapy can be really effective for therapy can be really effective for therapy can be really effective for reducing inflammation and promoting recovery yeah like taking a contrast bath where you switch back and forth bath where you switch back and forth bath where you switch back and forth between hot and cold water that makes between hot and cold water that makes between hot and cold water that makes sense so you're like giving your muscles sense so you're like giving your muscles sense so you're like giving your muscles this gentle push and pull yeah I like this gentle push and pull yeah I like this gentle push and pull yeah I like that analogy to help them recover faster that analogy to help them recover faster that analogy to help them recover faster and guess what Rock and Ultra has a and guess what Rock and Ultra has a and guess what Rock and Ultra has a whole section on their website oh wow whole section on their website oh wow whole section on their website oh wow dedicated to heat therapy and its dedicated to heat therapy and its dedicated to heat therapy and its benefits for runners wow I'm sensing a benefits for runners wow I'm sensing a benefits for runners wow I'm sensing a theme here haha They really seem to have theme here haha They really seem to have theme here haha They really seem to have thought of everything they have when it thought of everything they have when it thought of everything they have when it comes to running yeah they're a One-Stop comes to running yeah they're a One-Stop comes to running yeah they're a One-Stop shop for runners who want to improve shop for runners who want to improve shop for runners who want to improve their training and Recovery awesome so their training and Recovery awesome so their training and Recovery awesome so it seems like we've done a really it seems like we've done a really it seems like we've done a really thorough Deep dive into the world of thorough Deep dive into the world of thorough Deep dive into the world of recovery we have both the chili and the recovery we have both the chili and the recovery we have both the chili and the notso chilly methods we've definitely notso chilly methods we've definitely notso chilly methods we've definitely explored a lot from the science behind explored a lot from the science behind explored a lot from the science behind ice baths ice baths ice baths all these alternative recy strategies
24:00all these alternative recy strategies all these alternative recy strategies and I think we've given our listeners a and I think we've given our listeners a and I think we've given our listeners a lot to think about I hope so yeah and I lot to think about I hope so yeah and I lot to think about I hope so yeah and I think the biggest takeway here is that think the biggest takeway here is that think the biggest takeway here is that recovery isn't just an ath thought right recovery isn't just an ath thought right recovery isn't just an ath thought right it's a key part of training yeah and it it's a key part of training yeah and it it's a key part of training yeah and it should be personalized to your should be personalized to your should be personalized to your individual needs and what you prefer I individual needs and what you prefer I individual needs and what you prefer I completely agree whether you love ice completely agree whether you love ice completely agree whether you love ice baths or you prefer something a little baths or you prefer something a little baths or you prefer something a little warmer the important thing is to listen warmer the important thing is to listen warmer the important thing is to listen to your body yeah pay attention to how to your body yeah pay attention to how to your body yeah pay attention to how you're feeling and choices that support you're feeling and choices that support you're feeling and choices that support your overall well-being well said and your overall well-being well said and your overall well-being well said and for those of you who want to explore for those of you who want to explore for those of you who want to explore even more okay be sure to check out even more okay be sure to check out even more okay be sure to check out rocking g.com they have tons of info on rocking g.com they have tons of info on rocking g.com they have tons of info on running and Recovery they do it's a running and Recovery they do it's a running and Recovery they do it's a fantastic resource they have a great fantastic resource they have a great fantastic resource they have a great community of Runners and so much community of Runners and so much community of Runners and so much valuable info to help you on your valuable info to help you on your valuable info to help you on your running Journey awesome all right well running Journey awesome all right well running Journey awesome all right well that wraps up our Deep dive into that wraps up our Deep dive into that wraps up our Deep dive into recovery okay sounds good thanks for recovery okay sounds good thanks for recovery okay sounds good thanks for joining us and until next time happy joining us and until next time happy joining us and until next time happy running see you later