433: Cold, Heat, Compression & Massage: What the Science Really Says - Episode 3

This week on the Real Life Runners Podcast, we’re continuing our recovery series by diving into the tools that everyone seems to be talking about — cold plunges, saunas, compression gear, massage guns, and more.

There’s a lot of hype out there, but what actually works? 🤔
In this episode, we break down the science behind these popular recovery methods — how they affect your body, when to use them, and when they might actually get in the way of your progress.

We’ll talk about:
Cold therapy — how ice baths and cold plunges can help reduce soreness and inflammation, but also why you might not want to use them after every workout.
Heat and saunas — the surprising benefits of using heat for long-term adaptation and overall recovery.
Compression tools — do those sleeves and boots really work, and how can they improve circulation and perceived recovery?
Massage and self-massage — the benefits of touch, relaxation, and nervous system regulation (and why this one might be more powerful than you think).

And of course, we’ll remind you that no tool — no matter how fancy or expensive — can replace the foundations of recovery: sleep, nutrition, and managing stress.

By the end of this episode, you’ll know how to use these recovery tools strategically to support your running, not sabotage your adaptations.

🎧 Tune in to learn how to make recovery work smarter for you, so you can run stronger, stay healthy, and keep loving the run!

02:53 Exploring Recovery Modalities

05:49 Cold Therapy: Benefits and Drawbacks

14:46 Heat Therapy: How It Works

19:57 Compression Therapy: What You Need to Know

25:29 Massage Therapy: Myths and Facts

30:12 Choosing the Right Recovery Tool

33:49 Common Recovery Mistakes

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