Benefits for Athletes and Runners
Saunas have long been valued for promoting health and wellness, offering deep relaxation for both mind and body. For athletes—especially runners—saunas can be used strategically to enhance performance, build heat tolerance, and speed recovery.
Traditional saunas are heated between 80-90°F with 10–20% humidity. This heat stimulates circulation, lowers stress, and improves cardiovascular function. Beyond easing everyday aches, sauna use can trigger physiological adaptations that directly benefit training and competition.
1. Preparing for Training in Hot Conditions
When you sit in a sauna, your body reacts much like it does during a run in the heat: heart rate and sweat production rise, blood flow increases to the skin, and your cooling mechanisms are activated.
Why it matters:
Regular sauna sessions can help your body adapt to heat—known as heat acclimation—so you perform better in hot weather races or training. Over several weeks, your cardiovascular system adapts, sweating becomes more efficient, and strain on your heart and organs decreases.
Pro tip: If you have a race in a hot climate—say South Florida in May—begin sauna sessions at least 4–6 weeks in advance to allow full acclimation. Stay well-hydrated to maximize benefits.
2. Increasing Lung Capacity
For runners, lung capacity is a performance cornerstone. A 1988 Helsinki review found that sauna use can increase lung capacity by roughly 10%. Saunas may also help clear mucus buildup, ease respiratory conditions, and potentially reduce the frequency of colds and flus—supporting stronger, healthier training cycles.
If you’re feeling congested before a race or during training, a sauna session can help open airways and improve breathing efficiency.
3. Boosting Running Performance
A 2006 University of Otago study led by Guy S.M. Scoon tested the effects of post-workout sauna use on six male runners over nine weeks. Each runner completed three training blocks:
Block 1: 30-minute sauna sessions after training
Block 2: Washout period (no recovery intervention)
Block 3: Control (no sauna)
At the end of each block, participants ran to exhaustion at their 5K pace. Results showed a 30% increase in time to exhaustion after sauna use—translating to a 2% improvement in race performance.
In competitive running, that’s the kind of marginal gain that can mean a new personal best.
4. Accelerating Recovery
Post-race or post-long run, your legs need more than good nutrition to recover well. Sauna use helps by:
Releasing heat shock proteins and HGH to speed muscle repair
Dilating blood vessels to deliver oxygen-rich blood to muscles
Helping flush out lactic acid buildup
Inducing a parasympathetic (rest-and-repair) state for true relaxation
Whether you’re training for a marathon or recovering from a local 10K, sauna use can keep your muscles healthier and training-ready.
The KEEN Approach
At Keen Wellbeing, we recommend consistency—using the sauna regularly to prepare for heat, improve endurance, and protect your muscles during recovery. Whether your goal is a faster finish time or simply feeling your best after a race, sauna can be a powerful tool in your running toolkit.
We offer three sauna options so you can choose the experience that best supports your training and recovery. Try it and see the difference in your next run.