Fiona Bugler dips her toes in some (very) icy water and finds out what the benefits are for all runners, whether you’re an elite ultramarathon runner or a parkrun regular. Is it time you warmed to the idea?

When you have sore legs after a long run or track session, the extra discomfort of an ice-cold bath might be the last thing you want to do. But that’s what numerous elite athletes do. And though the science is still inconclusive, several experts swear by cold therapy.

Reduces inflammation, swelling and sore muscles

When you immerse yourself in cold water the blood vessels constrict and when this happens the process of tissue breakdown and swelling slows down. Once your body starts to warm up it’s like turning on a tap, and the blood flushes through your system, moving by-products of cellular breakdown to the lymph system, and clearing out waste. Studies are a little inconclusive, but many athletes use ice baths, cold showers, or stroll into the cold sea hoping to speed up recovery after physical exercise.

Produces healthy fat

Cold therapy, cold showers and being in cold temperatures all help to boost the production of brown fat, which is ‘healthier’ than white fat (fat stored round the hips and stomach). While white fat stores calories, brown fat burns energy to help keep the body warm, and could help us lose weight. According to ScienceDirect, studies in humans and animals have suggested that increasing the amount of healthy brown fat might help weight management and reduce symptoms of diabetes.