Why Ice Baths Aren’t Helping You Build Endurance: A Science-Backed Look
As runners and endurance athletes, we’re always searching for ways to improve recovery and enhance performance. One common recovery tool that has gained popularity is the ice bath, and you've likely heard claims that it speeds up muscle repair and reduces soreness. But, here’s the thing: if your goal is to build endurance and enhance long-term adaptations, jumping into a freezing tub after every session might actually be holding you back.
Let's break down what the science says and when ice baths are genuinely useful.
Ice Baths: Great for Short-Term Relief, Not Long-Term Gains
An ice bath’s main effect is to reduce inflammation in the muscles, which can be helpful in the short term. By numbing sore areas and slowing blood flow, ice baths decrease the body’s inflammatory response to exercise, and as a result, the pain and soreness you feel the next day is often lower. Ironically for this piece, It has also been shown within the literature that cold water immersion can increase PGC1-Alpha stimulation post exercise (1). Where have we heard about PGC1 before?! From a muscular soreness standpoint this might seem like a good thing, especially if you have an event coming up in the next day or two, and you need a fast recovery. Likewise, increased PGC1-Alpha stimulation should see an increased response in mitochondrial biogenesis, thus, improve aerobic adaptations to exercise. But in terms of long-term training adaptations, this is where things get tricky.
The Problem with Blocking Inflammation
Inflammation after a workout might feel uncomfortable, but it’s actually a key part of how our bodies build strength and endurance. Inflammation is the signal that kicks off the body’s repair process, encouraging muscle growth and adaptations that help us become stronger and more resilient over time. When you use ice baths consistently to cool things down, you’re essentially telling your body to suppress this natural response, which can interfere with your muscles’ ability to repair and grow stronger.
Why Ice Baths Don’t Enhance Endurance Training
Training for endurance involves more than just making it through each workout; it’s about building capacity, stamina, and resilience over time. Every time you push through a tough session, your muscles adapt by repairing and growing stronger, while your cardiovascular system learns to handle greater stress. By dulling this response with an ice bath, you may actually hinder these critical adaptations that are necessary for long-term gains in endurance.
A 2015 study from the Journal of Physiology (2) found that athletes who used ice baths regularly saw less growth in muscle size and strength compared to those who recovered naturally. This same result has also been found in other studies from the Journal of Strength and Conditioning Research (3). For athletes who prioritise endurance gains, the key takeaway is clear: while ice baths might help with temporary soreness, they aren’t likely to make you faster or stronger in the long run (4).
When Ice Baths Might Be Helpful
So, does this mean you should ditch ice baths completely? Not necessarily. If you’re in the middle of a multi-day event, like an ultra or a championship event with heats and rounds, where quick recovery between efforts is critical, ice baths can help keep you feeling fresh. In these cases, the goal is less about long-term adaptation and more about immediate performance, so reducing inflammation and getting rid of soreness can be beneficial.
But if you’re in the middle of a training block, it’s probably best to let your body do what it does best—repair and adapt without interference.
A Better Approach to Recovery
Instead of jumping into an ice bath after every session, consider these alternatives that support both recovery and adaptation:
Active Recovery – Light movement like walking, swimming, or cycling helps promote blood flow and muscle repair without disrupting the natural adaptation process.
Sleep – It sounds simple, but quality sleep is one of the most effective recovery tools we have. During deep sleep, the body releases growth hormone, which aids in muscle repair.
Fuel and Hydrate Properly – Post-workout nutrition, including a balance of protein and carbs, is essential to replenish glycogen stores and support muscle repair.
The Bottom Line
Ice baths can be a helpful tool for quick recovery in specific scenarios, like back-to-back races or intense events, but if you’re aiming for long-term gains in endurance, you’ll want to leave the ice behind. Your body’s natural inflammatory response is a part of the training process, helping build resilience, strength, and endurance that lasts.
So next time you’re tempted to reach for the ice, consider embracing a more natural approach to recovery—one that allows your body to adapt and grow stronger over time. After all, endurance is all about the long game.
This Blog was written by Joshua Schofield Head Coach and Founder of PGC1-Coaching. Before his journey into coaching Joshua studies and Undergraduate degree in Sport and Exercise Science at Leeds Beckett along with a Sport and Exercise Nutrition Masters from Loughborough University. References from the blog can be found below for further reading.
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