Pre-cooling before your workout

Why cold makes you stronger before you even get started

Everyone knows cold after a workout, but what about before? More and more athletes are intentionally using so-called precooling sessions, cold exposure before training. The effect: your body enters performance mode with more focus, overheats later, and you achieve more with less stress.

Why cold before training makes sense

Cold lowers the skin and body temperature before things really get going. That gives your system a head start:

• Your heart rate stays more stable
• You fatigue more slowly
• Concentration increases
• You stay longer in the optimal performance zone
• Especially on hot days or during intense sessions, this can make a crucial difference.

How a simple precooling session works

You don't need an ice bath with record-low temperatures. It’s not about toughness, it’s about preparation.

1. Gentle cold stimulus (2–5 minutes)
   Step into cold water for a few minutes before training (ideally 10–15°C). Important: stay relaxed, you shouldn't be freezing, just cooling down.

2. Calm breathing, no rush
   During cold exposure: deep breathing through the nose, long exhale. No stress, no force. Just presence.

3. Afterwards: get moving
   After precooling, don’t start running immediately – move gently, activate your muscles, and then start your workout.

When precooling is especially effective

• During interval or HIIT sessions
• Before competitions or PR attempts
• When training in the heat
• If you tend to overheat quickly

What to watch out for

• Don't cool too long – your body should be prepared, not frozen
• Listen to your body – if you start shivering or feel unwell, get out immediately
• Always work with breath and focus, not against the cold

If you're ready to set new training impulses, don't wait for the first step – start before. With cold. Clarity. Control.