Sauna Benefits For Runners

Did you know that nearly 50 million Americans lace up their shoes and go for a run or jog every year? While the dedication to this primal sport is commendable, it quite often leads to muscle sprains, stress fractures, and even short-tissue injuries. 

Sure, you can reach for over-the-counter painkillers and NSAIDs for some quick relief, but they come with side effects that can last longer than the pain itself. 

You should consider a sauna session if you're looking for a healthier and enjoyable recovery strategy. 

Often associated with luxury spas and laid-back weekends, saunas can help reduce muscle inflammation, increase blood flow, and improve overall performance. Sounds interesting, right?

Read on to learn how sauna benefits for runners might transform your post-run regime.

Potential Health Issues Associated With Running

Casual runners who go for brisk early morning runs or a leisurely weekend jog usually don't face many health issues beyond occasional muscle spasms or blisters. However, elite runners with intense training routines like plyometrics, speedwork, tempo runs, and hill repeats may end up with various physical ailments. 

Research shows that this repetitive impact can lead to a higher risk of injuries, including runner's knee, plantar fasciitis, Achilles tendon, shin splints, stress fractures, and ankle sprains. Moreover, different medications commonly used by runners, like the stimulant pseudoephedrine and antibiotics, may interfere with the heart's normal rhythm, leading to further health complications. 

Additionally, some studies have shown that runners who take NSAIDs before a race are more likely to experience stomach problems during the event. In light of these issues, using a sauna to promote wellness and speed up recovery may be wise. 

Sauna Benefits for Runners

The following are some of the benefits of a sauna for runners:

Better Endurance and Aerobic Capacity

MedicalNewsToday explains that sauna sessions improve blood flow and enhance cardiovascular functioning, translating into better endurance during your runs. 

A 2006 study further reveals that sauna bathing increased blood volume, particularly plasma and red cell volume, of competitive male runners, leading to an impressive 32% increase in run time to exhaustion. 

Improved Circulation

Mayo Clinic Proceedings explains that regular sauna use can help improve endothelial function, ultimately reducing the risk of cardiovascular diseases such as heart attacks. This can be a big plus for marathon runners who are at a greater risk of developing cardiac complications.

Enhanced Lung Function

Exercise-induced asthma is another common issue, affecting 30 to 70% of elite athletes in endurance sports. While these figures can be alarming, regular sauna use can help manage those symptoms. 

The warm and moist air can help open the airways, increase lung capacity, and thin out mucus, improving a runner's respiratory function over time.

Improved Immune Response

Regular sauna use can also contribute to a more robust immune system. When the body is exposed to the heat of a sauna-like Almost Heaven Auburn, it produces more white blood cells and stimulates an immune response, which helps to fight off illnesses and kill viruses. 

The results? Runners might find themselves less susceptible to common colds and other ailments, which helps them maintain a consistent training schedule. 

Reduced Muscle and Joint Pain

Studies show that runners, especially those with rigorous training routines, experience Exercise-Induced Muscle Damage (EIMD), leading to soreness, chronic pain, muscle cramps, and decreased muscle strength. Luckily, a sauna can help alleviate these issues. 

The sauna heat helps ease muscle tension, decrease inflammation, and deliver essential nutrients to the injured tissues, speeding up recovery post-run. Research shows that far-infrared saunas such as Maxxus Bellevue also eliminate lactic acid buildup and metabolic waste, helping reduce muscle fatigue.

Stress Relief

Given the intense training schedules and the pressure to perform, runners often face chronic stress. This anxiety can impact motivation levels during training and affect performance on the track, resulting in slower run times — and, in some cases, burnout.

If you're dealing with pre-race anxiety or mental fatigue, consider spending some time in a sauna. Saunas have been known to reduce cortisol levels and stimulate the release of endorphins. This boosts mood and improves mental well-being, so you can achieve peak running performance.

How Runners Should Use a Sauna

A sauna can provide numerous benefits for your training, recovery, and overall health. 

Follow these tips to make the most of your session:

• Ideally, you should hit the sauna after your run. If your schedule permits it, opt for an evening sauna session. This will help relax your muscles after the day's tension, promote recovery, and prep your body for a restful night's sleep.

• Keep your sauna session between 15 to 30 minutes. This will give you enough time to soak up the benefits without overdoing it. 

• The University of Hawaii explains that runners typically lose 1.5 quarts of water per hour. Additionally, research reveals that heat acclimation increases sweat rate by 10 to 20%. This makes drinking plenty of water before, during, and after your sauna session essential to replenish lost fluids.

• If you're running long and hard, try out hot yoga in a sauna to increase endurance and muscle flexibility. You can perform different asanas like low lunge, half moon pose, forward fold, and pigeon pose.

• After each sauna session, give your body some time to cool down before jumping into a cold shower. 

Sauna Side Effects/Safety Tips for Runners

While saunas offer many benefits to runners, it's also important to be aware of potential side effects and safety considerations. 

Here are some key points to keep in mind:

• If you're suffering from any health issue like cardiomyopathy, high blood pressure, kidney disease, asthma, or even feeling under the weather, avoid using the sauna till you feel better.

• Some medications may alter your body's ability to regulate temperature or interact negatively with extreme heat exposure. Always consult your healthcare provider if you're on any kind of medication before using a sauna.

• Drinking alcohol before hopping into a sauna is almost like running with weights. Even one glass of alcohol can dehydrate the body and affect your immune system, so avoid consuming it.

FAQs: Sauna Benefits for Runners

Is it okay to run after being in a sauna?

It's generally recommended to run before a sauna session, not after. A sauna is great for post-run recovery, but running directly after could lead to excessive fatigue or increase the risk of injury.

What type of sauna should runners use?

Both traditional saunas and infrared saunas have unique benefits. Still, infrared saunas might edge out runners due to their ability to penetrate deeper into muscles, which will help with faster recovery.

Does a sauna help heal an injury or a runner's knee? 

While a sauna alone can't heal an injury, passive heat therapy can augment healing by increasing blood flow and delivering essential nutrients to the injured area.

Final Words

As a runner, you might be racing against the time, and squeezing in a sauna session at a public facility might seem like adding an extra lap to your workout. Why not use a sauna at home? 

At My Sauna World, we have an amazing selection of at-home traditional and infrared saunas so you can enjoy your sweat session on your own terms, in your own time, at your own place. 

Not sure which sauna can suit your needs? Contact us today, and our qualified team will help you choose the right sauna for your running recovery!