Welcome
Last weekend, I ran alongside 53,000 other individuals in the annual New York City Marathon (you can read my full 1500 word recap here). I know there were a few other marathons this past week, including Indy Monumental, and that there are a few more coming up: Richmond and Philadelphia, which many of you might be participating in – good luck!
Since completing the New York City Marathon, I’ve spent most of this past week resting and recovering.
A Common Question I’ve Received about Recovery: How are Epsom Salt Baths and Ice Baths Different? Which is Better? Are They Even Worth It?
The use of both Epsom salt baths and ice baths for recovery has long been discussed and even argued. The fact of the matter is, you can benefit from either as long as you use them correctly.
First, Focus on Recovery:
I've written plenty of blog posts on the importance of recovery including here.
Plenty of sleep (with the time change and my work hours, I’ve even slept 9 hours some nights!)
Adequate Nutrition: Yes, treat yourself to those cookies, but also get your daily dose of vegetables.
Foam Roll and do the little things to work out those knots and kinks.
Get a Massage or Active Release Therapy
Once you’ve gotten the basics down, think about how you can incorporate baths into your recovery routine. Both Epsom salt baths and ice baths are helpful but in different ways. It’s important to note they aren’t interchangeable.
Let’s start with Epsom Salt Baths:
What is Epsom Salt?
In the purest form, Epsom salt is a combination of both magnesium and sulfate. Epsom salt is known to relieve tightness in muscles. Epsom salt baths work to dilate blood vessels and help increase circulation, which promotes recovery. Adding heat also relaxes the muscles.
How do You Take an Epsom Salt Bath?
Turn on your bath and dissolve 2 cups of Epsom Salt. The ideal time to sit is 20 minutes.
What are Ice Baths?
Besides cold and miserable, ice baths have been a recovery aid since the dawn of sports. Why do they help? After a hard race or workout, your muscles develop micro tears and become inflamed. Ice (whether in a bath or via an ice pack helps reduce inflammation and encourages recovery.
An ice bath limits inflammation by constricting blood vessels. This helps reduce DOMS (Delayed Onset Muscle Soreness).
How do You Take an Ice Bath?
Make a cold bath and add as much ice as possible. Slowly submerge your body (if it hurts, get out). Ideally, you want to keep your lower body in for 10 minutes, but no more. There is no need to submerge your upper torso; in fact, I usually wear a poncho to keep warmer.
So Which is Better: Epsom Salt Baths or Ice Baths?
Epsom Baths help relax muscles and relieve stiff joints. Ice baths and cold help reduce inflammation as well as dull pain. If your legs are tired from high mileage or a training week, go the Epsom salt route. If your legs are tired from intense effort, a big race, or you’re in pain, go the ice bath route. Don’t forget, if you’re in pain or have an injury, nothing will substitute rest.
What is Keeping Me Entertained?
Podcast: Ali on the Run Podcast: I felt so honored Ali called my name as I crossed the TCS New York City Marathon. I also listened to her live show (in person) and I highly recommend it.
Mary Cain: If you read and listen to one thing, listen to Mary Cain’s story.
Podcast: Lauren Fleshman and Dr. Melody Moore on Changing Eating Disorder Culture in Running
Running a Marathon with my Mom: Jen and her mother Mary, are both great and local runners. I've had the honor and privilege to chat with both.
TCS New York City Marathon Recap (if you’re interested in my experience)
Shoe Review of the Week: Asics Nimbus 22 (Has Asics gotten good again?)
Giveaway:
This week, I’ve partnered with Lea's Unique Designs. Mackenzie is a high school female who makes custom hand stamped bracelets. Whether you have conquered a 5k, half marathon, or a full marathon she can make you a customized bracelet.
To enter to win your own bracelet: Follow Lea's Unique Designs on Instagram or like her on Facebook. Then share the newsletter and tag Mackenize and myself with what sort of bracelet you want. You can share on any social media or forward the newsletter, just make sure to let me know.
I love to see and support females starting their own businesses so it would mean a lot to Mackenzie and me if you entered!
As always, thank you for reading, and if you have any comments, you can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good, or bad.
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