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Writer's pictureLyns Romano

Cooling Techniques for Runners: Practical Recommendations

As temperatures rise, maintaining optimal performance while running can become a significant challenge. Heat not only affects comfort but can also impair endurance and increase the risk of heat-related illnesses. Incorporating effective cooling strategies can help mitigate these risks and enhance performance. Recent research has shown that both pre-cooling and per-cooling interventions can be beneficial for runners by reducing core body temperature, delaying the onset of heat stress, and improving overall performance​ (s40279-023-01940-y)​. This article provides practical recommendations for implementing these cooling strategies based on the latest scientific findings and expert advice.


This image is credited to the following source: Cooling interventions for athletes: An overview of effectiveness, physiological mechanisms, and practical considerations by Coen C. W. G. Bongers, Maria T. E. Hopman, and Thijs M. H. Eijsvogels.

What is Pre-Cooling and Its Efficacy?

Pre-cooling refers to the process of lowering the body's core temperature before starting exercise. This can be achieved through various methods such as cold water immersion, ice slurry ingestion, and wearing cooling garments. Pre-cooling helps to increase the body's heat storage capacity, thereby delaying the rise in core temperature during exercise. Research indicates that pre-cooling is particularly effective during constant workload exercises, where it has been shown to significantly enhance performance compared to self-paced exercise protocols ​(s40279-023-01940-y)​. The effectiveness of pre-cooling lies in its ability to create a thermal buffer, allowing athletes to perform at higher intensities for longer periods without experiencing the adverse effects of heat stress​.

Pre-Cooling Strategies

  1. Cold Water Immersion: Pre-cooling with cold water immersion (CWI) has been shown to be highly effective in reducing core body temperature before exercise. Submerging in cold water (10-15°C) for 10-20 minutes can help runners start their workout with a lower core temperature, delaying the onset of heat stress​.

  2. Ice Slurry Ingestion: Consuming ice slurries before running can significantly lower body temperature and improve performance in hot conditions. This method involves ingesting a mixture of crushed ice and water, which not only cools the core but also provides hydration.

  3. Cooling Garments: Wearing cooling vests or jackets that have been pre-chilled can also aid in reducing core temperature. These garments are typically made with phase change materials (PCMs) that absorb heat and provide a cooling effect.

What is Per-Cooling and Its Efficacy?

Per-cooling, also known as mid-cooling, involves cooling the body during exercise to manage rising core temperatures. This strategy helps maintain a lower core temperature throughout the activity, preventing overheating and sustaining performance. Per-cooling can be achieved through various methods such as wearing ice vests, drinking cold fluids, and using menthol sprays. Research has shown that per-cooling is effective for both constant workload and self-paced exercises, though its benefits are slightly more pronounced during constant workload conditions​(s40279-023-01940-y)​. By continually cooling the body during exercise, per-cooling strategies help manage thermal strain and improve endurance, allowing athletes to maintain higher performance levels even in hot conditions.

Per-Cooling Strategies

  1. Clothing + gear: Opt for clothing made from moisture-wicking materials such as polyester or nylon to effectively draw sweat away from your skin and promote quick evaporation. Light-colored garments reflect sunlight, helping you stay cooler, while dark colors tend to absorb heat. Loose-fitting clothes enhance air circulation, aiding in body cooling during your run. A hat or visor can offer shade and protect your face from direct sunlight; choose ones with ventilation to allow heat to escape.


  1.  Ice Vests and Packs: Wearing ice vests or applying ice packs during exercise can help maintain lower core temperatures.   If it’s available, pick up ice along the course and place it in your hat, sports bra or vest. 


  1. Cold Water Ingestion: Drinking cold water or ice slurries during exercise can provide continuous cooling. This method is effective because it addresses both internal cooling and hydration simultaneously​.


Practical Tips for Implementing Cooling Strategies

  1. Timing: Timing is crucial when implementing cooling strategies. For pre-cooling methods like cold water immersion and ice slurry ingestion, aim to start 30-60 minutes before your run. For per-cooling methods, plan to use them during rest periods or hydration breaks.

  2. Duration: Ensure that cooling interventions are used for an appropriate duration to achieve the desired cooling effect without causing discomfort. For example, cold water immersion should last between 10-20 minutes, while ice slurry ingestion should be spread out over 30 minutes before starting the run.

  3. Integration with Training: Incorporate cooling strategies into your regular training routine, especially during hot days or long runs. This not only helps acclimate to the cooling methods but also optimizes performance on race day.

  4. Customization: Every runner is different, so it's important to find what works best for you. Experiment with different cooling methods during training to determine which provides the greatest benefit and comfort.

Conclusion

Effective cooling strategies can significantly enhance running performance in hot conditions by reducing core body temperature and delaying the onset of heat stress. Pre-cooling methods such as cold water immersion, ice slurry ingestion, and cooling garments, along with per-cooling strategies like ice vests, cold water ingestion, and menthol sprays, are practical and effective ways to stay cool. Integrating these techniques into your training routine can optimize your performance and safety during hot weather runs.


 

References:

  • Kerkhof, T. M., Bongers, C. C. W. G., Périard, J. D., & Eijsvogels, T. M. H. (2024). Performance Benefits of Pre- and Per-Cooling on Self-Paced Versus Constant Workload Exercise: A Systematic Review and Meta-Analysis. Sports Medicine, 54, 447-471. DOI: 10.1007/s40279-023-01940-y

  • Bongers, C. C., Hopman, M. T., & Eijsvogels, T. M. (2017). Cooling Interventions for Athletes: An Overview of Effectiveness, Physiological Mechanisms, and Practical Applications.

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