COACH’S CORNER - Cold Water (Discomforts) and its benefits by Mario Buchs
cold exposure offers numerous benefits, and can improve recovery, increase energy and support overall health according to mario buchs.
I’ve always been fascinated by the power of the cold and its remarkable benefits, particularly through cold water immersion. There’s something uniquely invigorating about plunging into icy water—how it shocks the system, sharpens the mind, and forces you to focus entirely on the present moment. Cold water immersion isn’t just about toughening up physically; it’s a mental battle as well. Over time, the cold becomes a teacher, offering lessons in resilience, discipline, and how to embrace discomfort in order to unlock strength that lies just beneath the surface.
On the opposite end of the spectrum, I’ve also been captivated by the Ironman in Kona, an event that pushes the boundaries of human endurance in the sweltering heat of Hawaii. Watching athletes race through those conditions, swimming, cycling, and running all day long under an unforgiving sun, is nothing short of awe-inspiring. These competitors are the embodiment of perseverance and grit, battling not only the elements but also their own limitations. Although I’m not yet ready to take on an Ironman myself, the sheer determination and fortitude required for such a feat deeply resonates with me. Yes, of course WE(in our sport) have our own Kona, called Badwater 135, another extreme event in the hottest place on earth during the hottest time of the year.
Interestingly, both cold water immersion and Ironman’s heat (Or Badwater for that matter) share a common thread: they demand that we willingly step into discomfort, and there’s something profoundly empowering in that. As ultrarunners, we know this well. We seem to seek out these moments of discomfort, the ones that push us to the edge and reveal our true character. There’s something about facing extreme conditions—whether it’s frigid water or scorching heat—that strips away the noise and forces us to confront ourselves. And in doing so, we find clarity, strength, and growth.
Endurance sports, particularly ultrarunning, have a way of teaching us that being uncomfortable is not something to avoid but to embrace. It’s in those moments when we feel most challenged that we discover our untapped potential. The cold may be harsh, the heat may be relentless, and the miles may feel never-ending, but in the end, it’s all about pushing past the limits we thought we had. The satisfaction that comes from enduring through these extremes isn’t just about crossing a finish line—it’s about the journey, the personal victories, and the realisation that we’re capable of more than we imagined.
I often turn to experts like Susanna Søberg, Ben Greenfield, and Andrew Huberman to deepen my understanding of these practices. Søberg’s work on cold exposure and its effect on metabolism and recovery has been particularly eye-opening. Greenfield takes it a step further, discussing how it fits into a broader framework of biohacking and optimizing performance, while Huberman’s insights into how cold immersion affects brain chemistry have helped me appreciate the mental aspects even more. Each of them brings something different to the table, but they all reinforce the same idea: cold exposure is a powerful tool not just for the body but for the mind as well.
I personally try to follow the minimum rule (11 minutes/week) of cold exposure and found that my sleep is better, I am happier after a plunge and ready to work out in the gym if needed. Through winter the water was colder in my little outdoor tub and needed no additional ice, however, now a bag of ice is necessary to get it below 10deg C which seems to be my “sweet” spot. But hey, I am no scientist or another Wim Hof but I know what works for me and cold plunging seems to be a good addition to my weekly visit to the Infrared sauna. I made it through May till September without a sniffle.
This is such an individual thing but adding something like this to my One Percenters and when and how we apply it is up to each individual. I, for one use it for general health and getting set up for the day. Others may use it as recovery to ensure they can train again(hard) the next day.
How did I start this cold water adventure? It all began in the shower. After a normal warm shower, I decided to spend just 10 seconds under cold water. At first, it was a shock to the system—the icy blast jolted me, and every instinct told me to jump out. But I stayed. Day by day, I extended the time—10 seconds became 20, then 30, until eventually, I could endure a full minute. Over time, I noticed the mental shift just as much as the physical one. That initial discomfort started to feel like an accomplishment, a daily test of willpower that I began to crave.
What started as a small experiment quickly became a core part of my routine. From those early cold showers, I began exploring natural cold water sources, dipping into lakes, rivers, and eventually taking ice baths. Each experience deepened my appreciation for the cold and its ability to build resilience—not just physically, but mentally. Now, cold exposure feels less like a challenge and more like a practice in mindfulness and control, helping me reconnect with both my body and mind.
Don’t get me wrong, there is a lot of people who can handle much colder water than me…BUT I find I have found another hurdle that I overcame and this gives me the confidence that in our beloved sport, everything is possible.
So whether it’s plunging into icy waters or dreaming of the day I might tackle Kona (or Badwater!!), there’s something about chasing that feeling of discomfort, that edge where growth happens, that keeps calling me back. After all, if there’s one thing I’ve learned from the cold, the heat, and the miles, it’s that the real magic happens when we embrace the extremes.
mario buchs is a coach with TRT Running in sydney, nsw and runs his own coaching business, healthetica coaching).
iF YOU WOULD LIKE MORE INFORMATION ON BEING TRAINED BY mario, CLICK THROUGH HERE TO OUR AUtRA ENDORSED COACHES PAGE.
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