Study Reveals How Sauna Sessions Can Help Runners Hit Their New Year Fitness Goals
Study finds that post-run sauna use could make runners up to 2% faster – the equivalent of five minutes off a marathon time.
January is one of the most popular times of year for runners to set new goals, whether that’s improving pace, training for a spring race, or finally sticking to a consistent routine. But as the weeks go on, cold mornings, darker evenings and sore legs can quickly derail even the best intentions.
But according to Finnmark Sauna, the UK’s leading specialists in authentic Finnish sauna, a simple post-run recovery habit could help runners stay on track with their New Year fitness goals and get faster at the same time.
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 mileage for a spring race or trying to stick to a New Year running routine, a post-run sauna could be a warm and effective recovery ritual.
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:
“The start of the year is when many runners set ambitious goals, but 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 report feeling 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 several ways. Studies link consistent sauna bathing to faster muscle recovery, reduced inflammation and improved heart health, all key to 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, the sauna is 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.
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