Why runners are using a sauna after every run.
You train six days a week and recover zero.
See the options
Fifteen minutes after
A household outlet
Free shippingEvery runner pictures the dramatic one.
The pop at mile nineteen. The walk back to the car. That is not what stops most runners.
Somewhere between forty and forty-five percent of runners get injured in any given year, and the most common one is not a tear. It is the knee, going quietly.
The knee is behind close to half of every overuse injury in the sport.
It does not happen on race day. It happens between runs.
Sources: Prevalence figures, systematic review of running-related musculoskeletal injuries, Journal of Sport and Health Science, 2021. Knee share of overuse injuries, American Family Physician, Common Running Injuries, 2018.
It's not an injury yet. That's the problem.
It is the Tuesday easy run that was not easy, because Sunday was still in your legs.
The tempo you bailed on after two miles. The long run you cut from sixteen to eleven. The week your knee felt tight on the stairs, so you ran through it.
None of that goes in your training log. It is all the same thing, arriving slowly. By the time it has a name, it has been there for a month.
Four minutes of stretching. A foam roller in the corner.
You stretch your quads against a wall while your watch syncs. You bought the massage gun. You foam roll when something already hurts.
You sleep badly after the long run and go out again the next morning.
That is not a criticism. It is what almost every runner does.
The run has a time in your week. Recovery gets whatever is left over.
The only randomised trial says it goes after the run.
Three groups: exercise, exercise plus fifteen minutes of sauna straight afterwards, or nothing.
The group that added the sauna came out ahead of the group that only exercised, on cardiorespiratory fitness and on systolic blood pressure.
This is not instead of running. It is the fifteen minutes after.
Source: Am J Physiol Regul Integr Comp Physiol, 2022, PMID 35785965. One trial, 47 participants, eight weeks. Heat supports recovery. It does not prevent injury or make you faster.
Three to four centimetres in.
A gym sauna heats the air around you. Full spectrum infrared goes past the skin, three to four centimetres into muscle and joint. Into the quads, the calves and the knee you just put forty minutes of load through.
Your heart rate climbs. Your blood vessels open. You sweat. That is the mechanism, and it supports recovery without anybody promising you a new personal best.
Heart rate rises
Into muscle and jointof 482 sauna users said they slept better afterwards.
That is a survey, not a trial. It is also where recovery actually happens.
Not in the sauna. In the eight hours after it.
Source: Global Sauna Survey, Complementary Therapies in Medicine, 2019, PMID 31126560. Self-reported, 482 respondents. Heat supports sleep, it does not treat a sleep disorder.
The hardest part of red light therapy is standing in front of it.
You're already sitting down.
A panel costs three hundred to two thousand dollars on its own, and the protocol is standing still in front of it several times a week. A runner will not do that. You will sit down after a run.
It is in the back wall. Not an upsell, not an attachment, not a subscription.
Source: Vanin et al., Lasers in Medical Science, 2017. Supports recovery. It does not treat an injury.
Every run gets fifteen minutes.
It takes about fifteen minutes to warm up. Turn it on as you head out the door, and it is ready when you get back. Shower after, not before.
Most owners land on four or five sessions a week.
For a runner that is just every run.
A corner, or a closet.
About thirty minutes to put together. One person. No tools, nothing drilled, a regular household outlet. The Solara fits adults up to 6 foot 8 seated, and at 63 inches tall outside it clears a standard doorway.
No tools, about 30 min
Household 110V outlet
Free shipping, mainland USA
Warm in about 15 minFrom people who run.
Turn it on before I head out, sit in it when I get back. That is the whole trick. I have done more recovery in two months than in five years of owning a foam roller.
Sunday nights used to be restless. They are not now. Four stars because I wish it warmed up faster than fifteen minutes on cold mornings.
No complaints about the sauna itself and my legs feel better the day after intervals. Three stars because getting the boxes round the turn at the top of my stairs was a job.
The full lineup.
Free shipping, HSA and FSA eligible through TrueMed.
Full spectrum infrared wooden sauna.
Our best seller, redesigned to fit two people.
Portable infrared that folds into a closet.
Wet heat that packs into a bag between sessions.
The same steam tent with a red light panel inside it.
Our new traditional Finnish dry sauna.
Free shipping to the mainland USA
HSA and FSA eligible through TrueMedStandard 110V outletQuestions.
Up to 158°F, and the range starts at 77°F, so you can sit cooler on a day your legs have already had enough. It ships set to 149°F; holding TIME + and TIME − together for about six seconds unlocks the full range.
About fifteen minutes. Turn it on as you head out the door and it is ready when you get back.
No. A regular 110V household outlet at 1600W with an 8 foot cord. Give it its own outlet rather than a shared strip, and skip extension leads.
35 by 37 inches of floor and 63 inches tall, so it clears a standard doorway and sits in a corner. Measure the tightest turn on the way in, not the room. It arrives as two flat boxes, the larger 65 by 37 by 13 inches.
Yes, through TrueMed, subject to their eligibility questions at checkout.
2-Year warranty, with support by phone and text.
Heat therapy supports recovery and supports sleep. It does not prevent or treat running injuries, and nothing here is medical advice. Speak to your physician before starting sauna use.
Why runners are using a sauna after every run.
You train six days a week and recover zero.
See the optionsFifteen minutes after the runA household outletEvery runner pictures the dramatic one.
The pop at mile nineteen. The walk back to the car. That is not what stops most runners.
Somewhere between forty and forty-five percent of runners get injured in any given year, and the most common one is not a tear. It is the knee, going quietly.
The knee is behind close to half of every overuse injury in the sport.
It does not happen on race day. It happens between runs.
Sources: Journal of Sport and Health Science, 2021. American Family Physician, 2018.
It's not an injury yet. That's the problem.
It is the Tuesday easy run that was not easy, because Sunday was still in your legs.
The tempo you bailed on after two miles. The long run you cut from sixteen to eleven. The week your knee felt tight on the stairs, so you ran through it.
None of that goes in your training log. By the time it has a name, it has been there for a month.
Four minutes of stretching. A foam roller in the corner.
You stretch your quads against a wall while your watch syncs. You bought the massage gun. You foam roll when something already hurts.
You sleep badly after the long run and go out again the next morning.
The run has a time in your week. Recovery gets whatever is left over.
The only randomised trial says it goes after the run.
Three groups: exercise, exercise plus fifteen minutes of sauna straight afterwards, or nothing.
The group that added the sauna came out ahead on cardiorespiratory fitness and systolic blood pressure.
This is not instead of running. It is the fifteen minutes after.
Source: PMID 35785965. Heat supports recovery. It does not prevent injury or make you faster.
Three to four centimetres in.
A gym sauna heats the air around you. Full spectrum infrared goes past the skin, into the quads, the calves and the knee you just put forty minutes of load through.
Your heart rate climbs. Your blood vessels open. You sweat. That is the mechanism.
Heart rate risesInto muscle and jointof 482 sauna users said they slept better afterwards.
That is a survey, not a trial. It is also where recovery actually happens.
Not in the sauna. In the eight hours after it.
Source: Complementary Therapies in Medicine, 2019, PMID 31126560. Self-reported. Heat supports sleep, it does not treat a sleep disorder.
The hardest part of red light therapy is standing in front of it.
You're already sitting down.
A panel costs three hundred to two thousand dollars on its own, and the protocol is standing still in front of it several times a week. A runner will not do that. You will sit down after a run.
It is in the back wall. Not an upsell, not an attachment, not a subscription.
Source: Vanin et al., Lasers in Medical Science, 2017. Supports recovery. It does not treat an injury.
Every run gets fifteen minutes.
It takes about fifteen minutes to warm up. Turn it on as you head out the door, and it is ready when you get back. Shower after, not before.
For a runner that is just every run.
A corner, or a closet.
About thirty minutes to put together. One person. No tools, nothing drilled, a regular household outlet.
From people who run.
Turn it on before I head out, sit in it when I get back. I have done more recovery in two months than in five years of owning a foam roller.
Sunday nights used to be restless. They are not now. Four stars because I wish it warmed up faster on cold mornings.
My legs feel better the day after intervals. Measure your doorway before it arrives, getting the boxes round the turn at the top of my stairs was a job.
The full lineup.
Free shipping, HSA and FSA eligible through TrueMed.
Full spectrum infrared wooden sauna.
Our best seller, redesigned to fit two people.
Portable infrared that folds into a closet.
Wet heat that packs into a bag between sessions.
The same steam tent with a red light panel inside it.
Our new traditional Finnish dry sauna.
Free shipping to the mainland USAHSA and FSA eligible through TrueMedQuestions.
Up to 158°F, and the range starts at 77°F, so you can sit cooler on a day your legs have had enough. It ships set to 149°F; holding TIME + and TIME − together for about six seconds unlocks the full range.
About fifteen minutes. Turn it on as you head out the door and it is ready when you get back.
No. A regular 110V household outlet at 1600W with an 8 foot cord. Give it its own outlet and skip extension leads.
35 by 37 inches of floor and 63 inches tall. Measure the tightest turn on the way in, not the room. It arrives as two flat boxes, the larger 65 by 37 by 13 inches.
Yes, through TrueMed, subject to their eligibility questions at checkout.
2-Year warranty, with support by phone and text.
Heat therapy supports recovery and supports sleep. It does not prevent or treat running injuries, and nothing here is medical advice.