does ice bath after running effective?

Taking an ice bath after running can indeed be effective, especially following high-intensity exercise. According to Andrew Huberman, a meta-analysis involving 52 studies concluded that cold water immersion helps improve muscular power, reduce muscular soreness, and enhance perceived recovery within 24 hours post-exercise. Shorter durations and cooler temperatures can increase these benefits. However, for exercises focused on muscle hypertrophy and strength, cold exposure might inhibit these specific gains due to its impact on certain biological pathways like mTOR, crucial for muscle adaptation 1 2.

For more specific cooling methods, cooling the face, palms of the hands, or the soles of the feet can be more efficient than full body immersion, which might impede heat dissipation due to vasoconstriction 3 4.

Thus, whether it's via tailored cooling techniques or immersion, cold exposure post-running can aid in recovery, albeit with considerations depending on your fitness goals and the nature of your exercise.