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Doug Riches

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Heat Therapy and Athletic Performance: Why Saunas Are a Game-Changer for Runners


Person in sportswear enters a dimly lit sauna, a towel over shoulder. Bottles on a wooden bench. Warm, serene atmosphere.
Studies show that regular sauna use can strengthen the heart, speed up muscle recovery, help the body adapt to heat, and even enhance mental focus.

Saunas aren’t just for relaxing—they can be a serious tool for athletes looking to boost recovery, build endurance, and improve overall well-being. Studies show that regular sauna use can strengthen the heart, speed up muscle recovery, help the body adapt to heat, and even enhance mental focus. Let’s dive into why saunas should be part of your training routine and how to get the most out of them.


How Saunas Benefit Athletes

Sitting in a sauna, typically heated between 70°C and 100°C (158°F to 212°F), does more than make you sweat. It triggers changes in your body that can support athletic performance in multiple ways:


  1. Better Cardiovascular Health: Saunas boost circulation, increase heart rate, and improve blood vessel function—essentially giving your heart a mini workout. Studies link regular sauna use to better endurance and a lower risk of heart disease.

  2. Faster Recovery: Heat increases blood flow to your muscles, helping clear out waste products like lactate while delivering oxygen and nutrients. This helps you recover faster and feel less sore after intense workouts.

  3. Improved Heat Adaptation: Training or competing in hot conditions? Regular sauna sessions help your body adjust by expanding plasma volume and improving your sweat response, making it easier to handle heat stress.

  4. Mental Resilience and Stress Reduction: Saunas help lower stress hormones like cortisol, promoting relaxation and mental clarity—key for athletes who need to stay sharp under pressure.


How to Use Saunas to Your Advantage


Recover Faster and Prevent Injuries

After a challenging workout, few things feel as good as stepping into a sauna. Personally, I use it after long runs, and it makes a noticeable difference in how my body feels the next day. Heat helps loosen tight muscles, speeds up the healing process, and reduces inflammation—keeping minor aches from becoming bigger problems.

Boost Your Endurance

Saunas don’t just help with recovery—they can also improve your performance. If you train in hot conditions, using a sauna regularly can help your body adjust, making race-day heat feel much more manageable.

Strengthen Your Immune System

Research suggests that sauna use increases white blood cell production, giving your immune system a boost. That means fewer sick days and more consistent training.


Best Practices for Sauna Use

To make the most of saunas while avoiding potential downsides, keep these tips in mind, and ALWAYS consult with your physician:


Person in sportswear sits in a steamy sauna holding a water bottle. Wood paneling and a digital clock showing 15:00 in the background. Relaxed mood.
A woman unwinds in a steam-filled sauna, drinking water, as she adheres to best practices to boost performance benefits.

  1. Hydrate, Hydrate, Hydrate: Drink water before and after to replace fluids lost through sweating.

  2. Use It After Workouts: Avoid using a sauna before training, which can lead to dehydration and fatigue.

  3. Ease Into It: Start with 10-15 minute sessions and gradually extend as your body adapts.

  4. Make It a Habit: Aim for 2-3 weekly sauna sessions to build long-term benefits.

  5. Listen to Your Body: If you feel lightheaded or overheated, step out and cool down immediately.


What the Research Says

There’s plenty of science backing up the benefits of sauna use for athletes. Here are a few key takeaways:

My Take: Why You Should Try Saunas


Woman in workout attire drinks water in a wooden sauna. Steam visible, clock shows 15:00. Relaxed mood, towel and device nearby.
Enjoying the rejuvenating warmth; discover the benefits of saunas for a refreshing experience.

For me, sauna sessions have been a total game-changer. I remember after one particularly brutal training cycle, I started using the sauna regularly, and it made a huge difference. My legs felt fresher, my recovery times improved, and I felt more mentally sharp during workouts. Whether you’re training for your first race or pushing toward a personal best, saunas offer a simple, effective way to support your body and mind.

So, if you haven’t already, give it a try. Whether you’re looking to recover faster, build endurance, or just relax after a tough workout, saunas could be the missing piece in your training plan.



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