COLD THERAPY

Putting ice baths and cold-water therapy into your marathon training schedule may help you to re-focus and reset after long training sessions, both mentally and physically. The science is still in its infancy, with most of the ‘evidence’ of its benefits for health and wellbeing coming from the enthusiastic feedback from those who do it. Over the years, I’ve dipped in and out, regularly swimming in the sea in Brighton through lockdown, ice bathing on a Wim Hoff Workshop and trying out a variety of cryotherapy chambers.

When you train for a marathon, your immune system is under assault and daily exposure to cold therapy may help with this. A 2022 review of 104 studies suggested that the effect on the immune system (eg, tolerance to stress and respiratory infections) is something that should be explored further. There’s some evidence that cold water exposure can trigger an increase in white blood cells, important for immunity. And cold-water immersion also stimulates the production of immune cells, notably interleukin-6, B and T cells.

Dan Bosomworth, founder of Brass Monkey (brassmonkey.co.uk) which makes premium ice baths, plunges and barrel chillers, says: “For individuals preparing for a marathon, the use of cold water therapy can be a conscious and measurable way to build a stronger mind and body.

“Intense training can put your body under immense pressure, and bringing in cold water therapy can help boost your circulation, help your body reset and also improve your focus.

“When we step into the cold, changes occur in our nervous, immune, endocrine and cardiovascular systems,” Dan explains. “The release of norepinephrine (aka noradrenaline), epinephrine (aka adrenaline), and dopamine, all of which are responsible for drive, desire and focus can be measured.

“Norepinephrine acts as hormone and neurotransmitter. As the latter, it’s getting us mobilised and ready to move, and waking us up. As a hormone, it’s priming our metabolism for heat conservation and production. Cold water exposure coreleases norepinephrine alongside dopamine – often misunderstood as a ‘happy hormone’ – which is in fact a motivation molecule.”

In addition to all this, cold water also aids recovery by flushing out lactic acid, bringing blood and nutrients to the muscles and increasing blood flow. It’s used by premier-league footballers, jockeys and cyclists, as well as runners, to repair damage to muscle fibres from training.

There are plenty of cold water swimming clubs and lidos around the country, as well as workshops to make sure you’re keeping safe in the cold water.

||Cold water aids recovery by flushing out lactic acid, bringing blood and nutrients to the muscles and increasing blood flow. It also repairs muscle fibres||