Hot tub Stretching

I wouldn't recomend getting in a hot tube after a run let alone stretching while in it. Ever heard of an ice bath?

That's kinda what I thought, But... after the run, I am warmed up and the stretching (I thought) was supposed to be done warm.

That's right, but that means stretching right after you stop running or as close to as possible so you are still warm. You don't want to get into a hot tube as that only worsens the swelling and inflamation caused by the running. that will delay your recovery.

Edited by bryancd 2011-01-14 1:50 PM

Agreed. Plus, heat increases cell metabolism which you do not necessarily want right after a long hard workout.

From a former D1 swimmer I don't really see a problem with it.  I wouldn't stretch though, simply because the hot water is relaxing your muscles whilst also stimulating blood flood.  If any of you have ever watched the NCAA swimming finals or the Olympic swimming events, you will see swimmers, and divers especially, getting into and out of a hot tub between events.  

My take, after running you have the opportunity to use a hot tub go for it.   Grab a nice cool beverage and enjoy.    Just make sure you watch for signs of heat exhaustion.  That's another benefit of a cold drink.  And I don't mean an alcoholic one.   Your choice or not.

Edited by MadMathemagician 2011-01-14 2:42 PM

Well, I've tried both hot and cold, and I find that the hot tub helps muscle recovery whereas the cold dip blunts it.  I use cold for acute injuries or to stop pain/inflammation right after exercise.  But for a regular workout/run keeping your muscles warm through the stretching is helpful.

People denigrate inflammation- but it takes inflammation and blood flow for muscles to heal.  I'm talking about just fatigued muscles from a workout- not ones that are injured or strained.

So- I'm "pro" stretching in a hot tub.  Assuming of course, that you're not overheating yourself.

My vote would be no to the Hot tub. No other reason though than that I could not do it. I get to hot when exercising and the thought of climbing into a hot tub after a hard run make me wince in pain because I would be instantly overheated and feel like I am cooking. I am a big fan instead of stopping you run, doing a few minutes walk to cool down/catch your breath if you need to, and then stretching for however long you need to. Anything over an hour running and I usually stretch various muscle groups for a total of about 12-15 minutes.

I'm not an expert but... the concept behind the ice bath is Vasoconstriction. your veins/blood vessels constrict flushing waste product out of the blood and muscles where it has accumulated. This helps in recovery after a long run. Heat will not be helpful after a long run, or any run. I have always thought that heat is good before exercise and ice is good after. Don't be turned off by the idea of an ice bath, after 2 minutes your body is numb and you basically just sit there till time is up. I usually go for 12 minutes, can't remember what the temperatures were when I took them but I've taken tons over my past 10 years of running in high school and college and they have done good things for me.

If you want to stretch after a workout, do it immediately after.  There is no need for the hot tub -- your muscles will be plenty warm at that point.  Then, especially if it was a particularly tough workout, consider the ice bath.

I'm lucky in that at my gym I have the best of both worlds - a hot tub right next to a waist-deep cold plunge. I actually really enjoy the feeling of soaking in the hot tub, including some gentle stretching, after a run. In my mind, the heat of the hot tub helps keep the muscles warm enough for a good stretch. But, I am able to go directly from the hot tub into the cold plunge, and often do some "contrast" soaking, going back and forth between the 2, but always ending with the cold plunge.

How sore are you after a 90 minute run? That might factor into it as well....

Not very sore. At this point (week 2) It is done at a RPE 3 pace. Our gym has an indoor track up stairs. After the run I walk a bit then do a little stretch before walking down the stairs to the locker room. There is also a steam room and dry sauna. It's sooo cold here in Detroit that I take in the heat whenever I can get it.

Hot tub stretching is AMAZING! I plan on teaching it to everyone I can. Maybe make some video tutorials. (However, best used daily as part of your training program.)
ICE is the best for POST race relief, repair and rejuvenate and to relieve those sore achy muscle. Oh and to sooth and decrease inflammation.
Then hot tub later in the day along with slow and gentle stretches and long deep breaths.
Ok now I want to go for a long run!!!!