The benefits of sauna after a workout are plenty and include faster recovery time, improved cardiovascular health, a stronger immune system, improved mood, and even a longer life. As long as you don’t have any contraindications (pregnancy, heart conditions), enjoying the sauna after your workout can even enhance the effects of your workout.
I have an athlete who regularly sits in a sauna after running. She swears by the benefits from sauna after workout. And I have seen it. She has had little aches and pains melt away from a sauna session at her gym. I’ve seen her recover from the longest runs in her life within a day. It led me to wonder, what are the benefits from sauna after workout?
Turns out, there are plenty–from improved recovery to living longer.
This is why saunas are a popular amenity at gyms–and sitting in the sauna after your workout can compound the benefits of your exercise. Read on to learn about all the benefits of the sauna after a workout
Skip Ahead:
9 Game-Changing Benefits of the Sauna After a Workout
1. Improved Sleep.
Combining the use of the sauna after a workout can help you to sleep better. Not only is it relaxing, but it also causes the body to release endorphins which make you feel happy, and relieve stress so that you can get a great night’s sleep.
Related: Running on No Sleep: Do or Don’t?
2. Weight loss.
Using the sauna after exercise can help with weight loss. Of course sauna use leads to water weight loss but it also causes your heart to beat faster and harder, increasing your metabolism. The cumulative afterburn of sauna after workout use can lead to long-term weight loss.
Related: How to Lose Weight Safely While Running
3. Accelerated recovery.
Using the sauna after your workouts can reduce recovery time. The heat from the sauna will relax overworked muscles preventing soreness and tension. This makes it a popular recovery tool among elite endurance athletes. Your muscles will receive more oxygen-rich blood and waste will be quickly filtered out of the bloodstream and excreted through your kidneys.
4. Reduced soreness.
Along with accelerating recovery, using a sauna after workout can reduce inflammation and soothe sore muscles, tissues, and joints. Studies have shown that regular use of the sauna can help to reduce inflammatory reactive proteins in the blood and increase anti-inflammatory proteins in the bloodstream.
Related: The 6 Best Recovery Shoes for Runners
5. Improved cardiovascular health.
One of the most powerful benefits of using a sauna after workout is an improvement in your cardiovascular health. Using the sauna-post workout can help to lower your blood pressure over the long term and improve your heart function.
6. Better endurance.
What runner doesn’t want better endurance? One study of male distance runners found that regular sauna bathing increased their time to exhaustion by a whopping 32 percent. How? By increasing plasma and red cell volumes which shuttles more oxygen to your working muscles, so you tire less quickly.
7. Better mood.
Research shows that sitting in a sauna can improve your mental health by stimulating serotonin-releasing cells in the brain. Raising your body temperature activates these neurotransmitters which are connected to regulating mood, appetite, sleep, and motivation–and are vital to feelings of happiness and well-being. Some doctors actually prescribe regular sauna bathing for people who struggle with depression, seasonal affective disorder, anxiety, and panic disorders.
Related: Can Running Help with Postpartum Depression?
8. Stronger immune system.
Using a sauna after workout can boost your immune system. A study of athletes and non-athletes shows a boost in germ-fighting white blood cells, with more in the athletes’ blood. (By the way, Previnex’s Immune Health PLUS is proven to help you avoid illness. Save 15% with code TMR15).
Related: 9 Ways to Avoid Getting Sick in Winter
9. Longer lifespan.
Wow. If there was ever a reason to hop on the sauna train, here’s one. Several studies support that regular use of a sauna may extend your lifespan. This is in part because raising your body temperature has similar physiological effects as working out. For example, one study found that one 25-minute sauna session had nearly the same cardiac response than those who exercised moderately. Regular use can reduce risk for cardiovascular disease, cardiovascular disease, hypertension, and more.
FAQs on Saunas and Working Out
Now that you know the sauna benefits after working out, here are some FAQs you likely have about using a sauna after exercise.
Is a sauna good after running?
Yes, a sauna is good for you after running. Sitting in the sauna after a running workout can help your muscles to recover faster, reduce inflammation, and remove toxins from your blood. Using the sauna after your run can also help to improve your endurance, and may even help to improve your running time.
Sitting in the sauna after a run can also help you to relax, and relieve stress, which can help you to sleep better. Getting a good night’s sleep will also help to improve your running performance. Improved cardiovascular health and lower blood pressure are also expected benefits of using the sauna after running.
By the way, it’s important to mention that regular sauna use can help you acclimate to running in the heat. This can help you prepare for summer running or a hot race.
Related: What to Eat After a Long Run: 5 Tips
Should you go in a sauna before or after exercise?
Many people wonder when the best time to use a sauna is, should you use one before or after your workout? You should use the sauna after your workout and not before. Using the sauna before your workout can be dangerous.
You increase your risk of dehydration and overheating if you sit in the sauna before you workout. After your workout your muscles are yearning for the heat, relaxation, and restoration of the sauna and you’ll reap the most benefits.
Related: What Are the Best Protein Powders for Runners? 4 Picks
How long should you sit in a sauna after a workout?
If you are new to using the sauna after a workout you should start slow, around five minutes, and work your way up to no more than 20 minutes for a session. Starting with just a short amount of time gives your body time to adjust to the exertion from the heat of the sauna.
Reminder, I am a running coach, not a doctor so you should talk to yours before starting a sauna routine. While there are benefits of sauna after workout, there are risks.
While sitting in the sauna can lower your blood pressure, if you already have low blood pressure, or take medication to lower your blood pressure, you should consult with your doctor first. You should also use caution if you have any respiratory conditions like asthma. Breathing in hot, humid conditions can trigger respiratory distress in some people.
Pregnant women should avoid using the sauna, especially during the first trimester.
Anyone with a heart condition should consult with their doctor before using the sauna and start slowly with just a few minutes if their doctor approves.
That said, if you don’t have these health concerns, talk to your doctor first, and then start super-charging your running and recovery with sauna bathing!
Connect with fellow Mother Runners »
If you want guidance with your running goals, check out my run coaching services. Also, be sure to check out my free training plans: