Dry saunas for runners: how useful are they?

For endurance athletes, it’s all about finding that extra edge—whether it’s a faster recovery, a boost in endurance or a way to handle extreme conditions better. Recently, the dry sauna has entered the spotlight as a potential training tool, touted for health benefits and the potential ability to speed up recovery while being a useful tool for heat acclimation. But can a dry sauna actually enhance endurance performance? Here’s what the science (and the sauna-devotees) say.

How the dry sauna affects your cardiovascular system

When you step into a dry sauna, your heart rate will rise similarly to what you’d experience during an easy run. This increase in heart rate happens because your body is working to stay cool in the heat, which can lead to cardiovascular benefits. Some studies have shown that even a single session in a dry sauna positively affects heart rate variability (HRV), a key indicator of cardiovascular health that athletes often use. This could mean a more efficient heart for endurance athletes, which may help when it’s time to hit the trails or track.

Heat acclimation and improved performance

Spending time in a sauna may also help you acclimate to higher temperatures, which can be the difference between finishing a race and taking a DNF when running in warm conditions. Research indicates that heat acclimation from regular sauna sessions can improve blood plasma volume, helping with thermoregulation and endurance. Your body becomes more efficient at cooling itself, meaning you might handle a hot race day a little better. Just 15 to 20 minutes a few times a week could potentially make a difference.

I normally sauna ~70’ per week (3-4 sessions) at ~195°, so I consider myself pretty well heat adapted.

Every time I get in a SISU Sauna it nearly looks like I’m doing a threshold workout. This was four rounds at ~210. pic.twitter.com/kXlJnMxWTA

— Jonathan Levitt (@JWLevitt) March 24, 2024

Jonathan Levitt, a Colorado-based runner, cyclist and podcast host at For The Long Run, uses his dry sauna 3-4 times a week. “I love it for the social aspect, in addition to all the amazing research related to mental and physical health,” he told Canadian Running. “It also helps ahead of the hot summer running we have here in Colorado.” Levitt, who also works in enterprise sales for InsideTracker, adds that “sauna use is one of their recommendations for a variety of goals, including heart health.”

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The muscle-recovery angle

Endurance athletes know that recovery is as important as the workout itself. Sauna use has been shown to reduce muscle soreness by boosting circulation, which helps deliver nutrients to muscle tissues and remove metabolic waste. A post-run sauna session could potentially speed up recovery, allowing you to bounce back faster for your next workout. Studies suggest that heat exposure increases the release of human growth hormone, which aids in muscle repair.

.@foundmyfitness' sauna protocol

• 175 ªF
• 15% humidity
• 20 minutes if post-workout, 30 minutes otherwise pic.twitter.com/8eRPWtGI9T

— FoundMyFitness Clips (@fmfclips) December 5, 2023

Pay attention to how you feel

While sauna sessions offer intriguing benefits, they’re not a substitute for actual training. Saunas are also dehydrating, so it’s essential to rehydrate thoroughly afterward. If you have any cardiovascular concerns or other medical conditions, consult a professional before diving in. It’s all about balance—sauna use can be a valuable supplement to an existing training routine, but is not a replacement for it.