Study Reveals How Sauna Sessions Can Help You Run Faster This Winter

Study finds that post-run sauna use could make runners up to 2% faster – the equivalent of five minutes off a marathon time

The darker mornings, colder temperatures, and endless rain make winter one of the hardest times to stay motivated to run. Even the most dedicated runners struggle to lace up when it’s 3°C outside. 

But according to Finnmark Sauna, the UK’s leading sauna specialists, your post-run recovery routine could be the key to not only staying on track this season but getting faster, too.

Drawing on research published in the Journal of Science and Medicine in Sport, Finnmark Sauna highlights how runners who incorporated 30-minute sauna sessions after their workouts for three weeks increased their endurance by 32%.

That equates to roughly a 2% improvement in performance, or in real-world terms, shaving between five and six minutes off a marathon, depending on gender.

Here’s how that breaks down by distance:

Overall average runners

Distance	Average Time	2% Faster = Time Saved
5k	33 minutes	40 seconds faster
10k	58 minutes	1 minute, 9 seconds faster
Half marathon	2 hours, 2 minutes	2 minutes, 26 seconds faster
Marathon	4 hours, 27 minutes	5 minutes, 21 seconds faster

The impact also varies slightly between men and women based on average UK finishing times.

Women

Distance	Average Time	2% Faster = Time Saved
5k	38 minutes	46 seconds faster
10k	1 hour, 3 minutes	1 minute, 16 seconds faster
Half marathon	2 hours, 12 minutes	2 minutes, 38 seconds faster
Marathon	5 hours, 1 minute	6 minutes, 1 second faster

Men

Distance	Average Time	2% Faster = Time Saved
5k	29 minutes	35 seconds faster
10k	53 minutes	1 minute, 4 seconds faster
Half marathon	1 hour, 55 minutes	2 minutes, 18 seconds faster
Marathon	4 hours, 23 minutes	5 minutes, 16 seconds faster

For anyone building up mileage for a spring race or trying to make winter training feel a little less daunting, a post-run sauna might be the warm, effective recovery ritual worth trying.

How Regular Sauna Sessions Can Improve Your Running 

The research suggests that sauna heat helps increase blood plasma and red blood cell volume, improving the body’s ability to deliver oxygen to working muscles. This means you can run harder for longer and recover faster between sessions.

And while it might sound like a small improvement, runners know how much a few seconds per kilometre can matter. Whether you’re training for your first half-marathon or aiming for a new PB, the data shows that a sauna session could make a measurable difference to performance.

Expert Insight from Jake Newport, CEO at Finnmark Sauna:

“Winter can make running feel tougher both physically and mentally,” says Jake Newport, CEO of Finnmark Sauna. “It’s easy to lose momentum when it’s dark outside and your muscles feel tighter after every cold-weather session. That’s where regular sauna use comes in. It’s a simple, enjoyable way to recover better, stay motivated, and even improve performance.

“The research shows that consistent sauna sessions after exercise help increase circulation, oxygen efficiency, and endurance. Our customers often tell us that they feel stronger and less sore when they combine training with sauna use. It’s a great way to boost both fitness and wellbeing.”

Additional Benefits of Sauna 

Beyond performance, regular sauna use has been shown to support the body in a number of ways. Studies link consistent sauna bathing to faster muscle recovery, reduced inflammation and improved heart health, all key for staying strong and resilient through the colder months.

And it’s not just physical. The heat can help ease tension, lower stress and encourage better sleep, making it a simple but powerful way to boost both mood and motivation during winter training.

For runners, that makes the sauna more than just recovery time. It’s a moment to recharge, restore balance and prepare the body and mind for whatever your next run brings.