Long runs, tempo sessions and rising weekly kilometres all add up. The runners who make it to the start line healthy are usually the ones who treat recovery as part of the program rather than something they squeeze in when they have time.
One recovery tool getting more attention is sauna. That includes infrared sauna, which provides heat exposure at a lower air temperature than a traditional sauna and can be more comfortable for some people after training.
The key point: sauna may be useful as part of a recovery and heat-adaptation strategy, but it is not a substitute for training, sleep, appropriate loading, nutrition or hydration.
Why are runners using saunas?
When you sit in a sauna, your body works to keep cool. Heart rate rises, blood flow to the skin increases and you sweat. Those responses share similarities with what happens when you exercise in warm conditions.
With repeated heat exposure, the body can adapt to heat stress. One of the changes seen in heat-acclimation research is an increase in plasma volume, which may support cardiovascular function during endurance exercise.
What does the research say?
A frequently cited study by Scoon and colleagues followed six competitive male distance runners who completed three weeks of post-training sauna bathing and three weeks of control training. During the sauna period they used a traditional sauna at about 90°C for roughly 30 minutes immediately after exercise. The researchers reported a longer run-to-exhaustion time and an increase in plasma volume following the sauna block.
Important context
The study was small, involved trained male runners and used a very hot traditional sauna rather than an infrared sauna. Research specifically testing infrared sauna in runners remains limited, so we should not simply assume the same performance effect.
Research reference: Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners . Journal of Science and Medicine in Sport. 2007;10(4):259–262.
Four ways sauna can fit into a marathon build
1. Heat adaptation
Regular heat exposure after training may help your body become more accustomed to warm conditions. That may be useful if race day is warmer than the conditions you trained in.
2. Muscle relaxation
Heat can temporarily reduce the feeling of stiffness and muscle tension. After a long run, tired calves, hips and hamstrings may simply feel better with some warmth and downtime.
3. A built-in recovery habit
A quiet 20 to 30 minutes gives you a reason to stop, slow down and recover between sessions. Sometimes the value is not another training stimulus. It is actually creating space to recover.
4. Comfort at a lower air temperature
Infrared saunas operate at lower air temperatures than the traditional sauna used in the endurance study. Many people find that easier to tolerate when they are already fatigued from training.
Where does osteopathy fit in?
Sauna can be part of how you recover. Osteopathy has a different role: assessing why something is sore, how your body is managing training load and what may need to change before a small niggle becomes a bigger problem.
Marathon preparation puts repeated load through the feet, calves, knees, hips and lower back. Our osteopaths can assess movement and load tolerance, provide hands-on treatment when appropriate and help guide strength work, rehabilitation and training modifications.
You can read more about osteopathy at Williamstown Health + Lifestyle .
How to use a sauna during marathon training
These are general guidelines rather than a prescription. Heat tolerance varies considerably between people.
Timing
After an easy run or on a rest day can work well. Avoid using sauna immediately before a hard session or long run. In the days before race day, discuss any heat strategy with your practitioner or coach rather than adding something new.
Duration
If you are new to sauna, start around 15 to 20 minutes and build toward approximately 30 minutes if you tolerate it comfortably.
Frequency
Two to three sessions per week is a sensible starting point for many people.
Hydration
Drink before and after. Running already increases fluid loss, and sauna adds another heat and sweat load.
Stop if unwell
Leave the sauna straight away if you feel dizzy, nauseous or unwell.
If you are pregnant, have a cardiovascular condition or have another medical condition that may affect heat tolerance, speak with your doctor before using a sauna.
Infrared sauna before the Melbourne Marathon
If you are in the final weeks of your Melbourne Marathon build, the aim is not to cram in more recovery tricks. It is to keep your training consistent, manage any emerging niggles and arrive at the start line feeling ready to run.
That is where a simple recovery routine can help: sensible training, adequate food and fluid, sleep, strength work where appropriate and some structured downtime. Sauna can sit alongside those fundamentals rather than replacing them.
Melbourne Marathon offer
Book an osteopathy session and receive a free infrared sauna session
Bring your training plan, tell us about any niggles and we can assess how your body is handling the build. Then finish with some downtime in our private recovery room.
Williamstown Health + Lifestyle • 95/99A Douglas Parade, Williamstown VIC 3016 • Free parking at the rear via Napier St.
The bottom line
Sauna will not run the marathon for you. Used sensibly, however, heat exposure can be a useful addition to a runner's recovery routine and may contribute to heat adaptation. The research on traditional sauna and endurance performance is promising, while evidence specific to infrared sauna remains less developed.
For most runners, the priority remains getting the basics right: appropriate training load, strength, sleep, nutrition, hydration and addressing niggles early rather than waiting until they stop you from running.
Frequently asked questions
Can sauna help marathon training?
Heat exposure after training may support heat adaptation. A small study in competitive male distance runners also reported increased plasma volume and improved run-to-exhaustion performance after a three-week block of post-exercise sauna bathing.
Is infrared sauna proven to improve running performance?
Not to the same level as traditional heat-acclimation methods. The well-known runner study used a traditional sauna at close to 90°C, not an infrared sauna, so the findings should not be transferred directly.
How long should I use a sauna after running?
If you are new to it, 15 to 20 minutes is a reasonable starting point. You can build toward around 30 minutes if you tolerate heat well and remain appropriately hydrated.
Should I sauna the day before my marathon?
Avoid introducing an unfamiliar heat session immediately before race day. In the final days before a marathon, your focus should be on arriving rested and hydrated. If sauna is already part of your routine, discuss race-week timing with your practitioner or coach.
This article provides general information only and is not a substitute for individual medical advice. Speak with your practitioner or doctor if you are unsure whether sauna use is appropriate for you.
