Ask a Runningman 2026 guest about their favorite part of the weekend, and there’s a decent chance the race won’t come up first: the sauna will!

Almost Heaven’s Sauna Village, Fjord’s invigorating cold plunges, and Kala’s red light therapy had a steady stream of guests from start to finish. Recovery after a race has never looked (or sounded) quite like this.

So let’s look back at how our guests recovered, break down the science-backed benefits of saunas and cold plunges, and explore how you can build a routine of your own at home.

Hottest Spot on the Grounds: The World’s Largest Sauna

Runningman presented the World’s Largest Sauna, and the name is no exaggeration. We’re talking over 2,500 square feet, warmed by 12 traditional wood-burning stoves.

If that isn’t epic enough, there’s a DJ booth inside. Yep, you heard us. That alone makes it less like a hushed spa and more like the best hangout spot on the grounds.

Everyone uses the sauna in their own way. Some guests stopped by first thing in the morning as a great way to warm up muscles before training. Others came in fresh off the finish line, ready to recover. And plenty just kept coming back every few hours for the good vibes.

From Hot to Cold: Fjord’s Cold Plunge Park

Just steps from the heat, Fjord’s Cold Plunge Park brought one of the biggest cold immersion setups any festival has ever seen. Sauna, plunge, sauna, repeat: that’s the weekend’s actual unofficial ritual, and we’re not mad about it.

Sauna and Cold Plunge Benefits

People have leaned on heat and cold to recover for hundreds of years; think Finnish saunas and chilly Nordic sea swims. The research is still catching up, but here’s what people commonly report.

Sauna Benefits: What the Heat Does for You

  • Relaxation. The heat loosens tight muscles, and many find it takes the edge off stress.
  • Circulation. Your heart beats faster, and blood vessels open up, a bit like a light workout.
  • Heat adaptation. Going often may help your body to handle training on hot days.
  • Better sleep. Plenty of people report that they sleep deeper after an evening sauna.

Cold Plunge Benefits: What the Cold Does for You

  • Less soreness. Cold water is a go-to for soothing heavy, tired legs after a hard effort.
  • Alertness. That first icy shock gives you a super quick boost of energy and focus.
  • Mental resilience. Learning to stay calm in cold water is great practice for staying calm during stress.

Hot, Cold, Repeat! How to Try Contrast Therapy

Contrast therapy is simply switching back and forth between hot and cold. Here’s an easy routine to start with:

  1. Sit in the sauna for about 10 to 15 minutes.
  2. Switch to a cold plunge, staying in for 1 to 3 minutes.
  3. Take a few minutes to rest and drink some water.
  4. Repeat this process two or three times in total.

If you want to leave feeling energized? End on cold. And if you’re winding down for bed? End on heat. Either way, don’t push it at first. Keep your initial rounds short and build up over time.

Glow Up: Red Light Therapy With Kala

Over on Recovery Row, Kala came through with red light therapy, giving guests a calm, warm spot to rest between sessions.

The treatment uses low-level red and near-infrared light. The main attraction of red light therapy includes benefits like healthier skin and faster muscle recovery. That said, the research is still in its early days, so treat it as part of a bigger recovery routine rather than a fix-all.

Know Your Limits and Stay Safe in the Heat and Cold

When you’re putting your body through its paces, keep a few safety considerations in mind. Here are Runningman’s sauna-and-cold-plunge ground rules:

  • Stay hydrated before and after every session. Check out our nutrition and hydration for runners guide for what to drink and when.
  • If you’ve been drinking alcohol, we recommend you skip the sauna and cold plunge.
  • Feeling dizzy, sick, or numb? Those are warning signs you shouldn’t ignore, so get out right away.
  • Check with your doctor before you try either one if you’re pregnant, have high or low blood pressure, or live with a heart condition.

See You There: Plan Your Recovery for Runningman 2027

Coming back next year? Of course you are, we’re epic. Pack a swimsuit, a spare towel, and some sandals for your hot-and-cold therapy experience. For everything else, check out our full wellness festival packing checklist.

For a full picture, our Runningman festival experience page shows everything that’s included. Best of all, sauna and cold plunge access comes with your Runningman 3-day pass, so all you need to do is show up and sweat.