Runners — a study says you could slash up to 6 minutes off your marathon time using a sauna, here's how

woman running on the street — (Image credit: Shutterstock)

Any recovery method promising big results better back it up, in my opinion. When I read that research shows just 30 minutes in a sauna (post-workout) could make you run faster and for longer, I was intrigued.

Let’s face it, it’s getting dark and cold fast, and getting outdoors for a run looks less and less appealing. But rewarding your efforts with a post-run sauna session could boost endurance and recovery, which is just the incentive I need. Here’s how the research came about, and the sorts of times you could expect to slash off your average run time.

What is the study?

running apps — (Image credit: Kikostock/Shutterstock)

I found the study via leading sauna specialists Finnmark Sauna, which analyzed the data across distances, time and sex.

The research was published in the Journal of Science and Medicine in Sport. According to the study, runners who incorporated 30-minute sauna sessions after exercise for three weeks increased endurance by up to 32%.

“That equates to roughly a 2% improvement in performance, or in real-world terms, shaving between five and six minutes off a marathon, depending on gender,” they say.

For example, if the average 5K time is 33 minutes, you could expect to run 2% faster, which equates to 40 seconds. For a marathon, if the average time is 4 hours and 27 minutes, you could expect to save five minutes and 21 seconds on your time.

For women, an average 38-minute 5K would become 46 seconds faster, and a five-hour and 60-second marathon would become six minutes and one second faster. For men, an average 29-minute 5K would be 35 seconds faster, and a four-hour and 23-minute marathon would become five minutes and 16 seconds faster.

According to the research, the sauna heat may increase blood plasma and red blood cell volume, which improves your ability to deliver oxygen to your active and working muscles. This may allow you to run harder for longer and recover faster.

And if you’re competitive, shaving any amount of time off your runs is a big win. If a 30-minute sauna post-run could boost your performance, why not?

Jake Newport, CEO of Finnmark Sauna, says, “The research shows that consistent sauna sessions after exercise help increase circulation, oxygen efficiency and endurance. Our customers often tell us that they feel stronger and less sore when they combine training with sauna use.”

Benefits of saunas

a photo of a woman in a sauna and another woman swimming in the sea — (Image credit: Shutterstock)

It is reported that regular sauna sessions can improve muscle recovery and reduce inflammation while also having a positive effect on mindfulness and mood. Increasing your body temperature also improves blood flow, which is great for vascular health and circulation. Plus, it can be a very relaxing ritual post-workout or before bed, helping the body to recharge.

And in the hot versus cold therapy debate, heat took the top spot, with research pointing to heat therapy (though, in this case, specifically hot water immersion) as more effective for reducing perceived pain and improving muscle damage markers than cold water.

So, if you don’t have access to a sauna right now, there could be something said for soaking in hot water, as it can boost blood flow, immune response and cardiovascular health, potentially more so than a traditional or infrared sauna.

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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course.

Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science, Fit&Well, Coach, and T3.

Having coached at fitness studios like F45 and Virgin Active and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells.

She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

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