Runner Recovery & Performance
Recover Faster
Red Light Therapy helps reduce post-run soreness and accelerates muscle repair
Ballancer® Pro lymphatic drainage supports faster recovery by reducing swelling and flushing metabolic waste
AMP Coil (PEMF) energizes cellular repair and helps the nervous system reset
HBOT boosts oxygen delivery to tired tissues, speeding tissue regeneration
Reduce Inflammation
Red Light Therapy calms inflammatory pathways post-run, helping muscles bounce back faster
Ballancer® Pro reduces muscle and joint swelling, promoting circulation
AMP Coil helps balance the body’s electromagnetic field and lowers systemic stress
HBOT promotes anti-inflammatory gene expression and reduces oxidative stress
Injury Prevention
Consistent Red Light Therapy helps strengthen tissues and reduce microtears
Runners use RLT to support knees, calves, and plantar fascia before issues arise
Ballancer® Pro and AMP Coil support alignment, detoxification, and circulation—key to staying pain-free
HBOT supports healing of small strains before they become chronic issues
Improve Performance
Pre-run Red Light Therapy enhances endurance, reduces fatigue, and improves muscle activation
AMP Coil PEMF Therapy supports mental clarity, focus, and nervous system balance during training
Red Light Therapy boosts mitochondrial energy production, helping muscles work harder for longer
Hyperbaric Oxygen Therapy (HBOT) saturates tissues with oxygen, improving stamina and peak performance output
Pre-Workout Biohack Ritual
Prime your body before you hit the pavement.
Red Light Therapy – Boost mitochondrial energy, increase blood flow, and activate muscle tissue for improved endurance and reduced fatigue.
Ballancer® Pro – Stimulate lymphatic flow and circulation to prep your legs, reduce stiffness, and feel lighter and looser before you run.
AMP Coil (PEMF Therapy) – Calm your nervous system, increase mental clarity, and align your energy for a focused, powerful workout.
HBOT (Hyperbaric Oxygen Therapy) – Start your day or training cycle with enhanced oxygen uptake and cellular energy support.
Post-Workout Recovery Routine
Support your body’s natural healing and bounce back faster.
Red Light Therapy – Reduce inflammation, ease muscle soreness, and speed up recovery by enhancing tissue repair at the cellular level.
Ballancer® Pro – Flush out metabolic waste, reduce post-run swelling, and support total-body detox and relaxation.
AMP Coil (PEMF Therapy) – Reset the nervous system and reduce oxidative stress to aid in deeper recovery and muscle regeneration.
HBOT (Hyperbaric Oxygen Therapy) – Increase oxygen delivery to muscles and joints to accelerate recovery and reduce lactic acid buildup.
Benefits of Red Light Therapy for Runner Recovery and Performance
Red light therapy (RLT), also known as photobiomodulation, is an emerging recovery tool for runners and endurance athletes. By exposing muscles and tissues to specific wavelengths of red and near-infrared light, RLT can stimulate cellular energy production and blood flow, helping reduce inflammation and speed up muscle repair. Scientific studies have found that using RLT before a workout may boost muscular endurance and performance, while post-run sessions can decrease soreness and improve recovery times. Many runners incorporate red light therapy as part of their training routine – from professional athletes using full-body light pods at training centers to everyday runners using portable LED panels at home – to optimize recovery, enhance performance, and potentially prevent injuries. Overall, RLT is a safe, non-invasive modality that shows promise in supporting runner recovery and performance, though proper usage and protocols are important to achieve the best results.
<< Are you checking us out before your run, post-workout, or somewhere in between?
Ready to experience full-body recovery for yourself?
Try Red Light Therapy today — just $25.
Effects on Muscle Recovery and Inflammation
One of the most evidence-backed uses of red light therapy is accelerating muscle recovery after exercise. Intense running and training cause micro-tears in muscle fibers and inflammation that lead to soreness, fatigue, and performance deficits until the tissue repairs. RLT has demonstrated significant anti-inflammatory and muscle-healing effects that can mitigate this damage. Research has found that photobiomodulation reduces levels of biochemical markers of muscle damage (such as creatine kinase and lactate dehydrogenase) and oxidative stress after exercise, indicating less tissue damage and faster recovery. In practical terms, runners using RLT often experience less post-run muscle soreness (DOMS) and a shorter recovery window between hard workouts. Several clinical trials report that athletes who received red light therapy following strenuous exercise had reduced muscle soreness and inflammation in the 24–72 hours post-exercise compared to placebo groups. For example, one study noted that appropriate post-exercise RLT significantly decreased DOMS and creatine kinase levels for up to four days after a high-intensity workout, relative to no light treatment.
The anti-inflammatory action of red and near-infrared light is well documented at the cellular level. RLT has been shown to modulate the release of pro-inflammatory cytokines and promote a shift from pro-inflammatory to anti-inflammatory immune cell activity at injury sites. In muscle tissue, photobiomodulation encourages macrophages (immune cells) to transition to a healing phenotype, thereby speeding up the resolution of inflammation and onset of tissue repair. This helps explain why RLT-treated muscles tend to have less swelling and stiffness after intense exercise. Additionally, by boosting mitochondrial function and ATP, red light gives muscle cells the energy needed to carry out repair processes more efficiently. In fact, a comprehensive review of photobiomodulation in human muscle noted that RLT can increase the muscle mass and strength gains from training, while decreasing inflammation and oxidative damage in muscle biopsies. In other words, muscles recover faster and come back stronger. These effects are highly relevant for runners, as quicker muscle recovery means the ability to train consistently with less downtime due to soreness or injury.
Beyond biomarkers, the functional recovery of muscles is also improved. Studies have measured faster clearance of lactate (a metabolic byproduct linked to fatigue) in athletes using red light therapy after intense exercise. For instance, a trial on rugby players found that those who received photobiomodulation after repeated sprints had significantly lower blood lactate accumulation and reported less fatigue than those who did not. The researchers concluded that RLT “prevented the expected increase of blood lactate levels, reduced muscular fatigue, and promoted faster recovery” between sprints. By controlling inflammation and metabolic stress, red light therapy effectively helps muscles bounce back more quickly after hard efforts. This means a runner could potentially do back-to-back hard training days or recover from races faster by incorporating RLT into their regimen. Indeed, multiple studies agree that photobiomodulation can decrease the time needed between exercise sessions for the muscles to be ready to perform again.
Performance Enhancement and Injury Prevention
In addition to speeding recovery, red light therapy holds promise as an ergogenic aid – a performance booster for athletes. Applying RLT before exercise (sometimes called “pre-conditioning”) may improve acute exercise performance by priming the muscles and reducing fatigue onset. The mechanism is thought to involve increased cellular energy and reduced oxidative stress during exertion, allowing muscles to work harder for longer. Laboratory studies have demonstrated that muscles treated with photobiomodulation prior to exercise show greater maximal force, increased fatigue resistance, and a delay in exhaustion compared to untreated muscles. For example, early randomized trials reported that pre-exercise laser or LED therapy led to higher peak torque (strength) and longer time to fatigue in muscle contraction tests. By preventing or postponing the typical decline in muscle power during exercise, RLT effectively boosts performance capacity. One narrative review summarized that photobiomodulation can “prevent the onset of fatigue during activity, thereby improving athletic performance”. This performance edge has been observed in various sports settings – from cyclists increasing their time to exhaustion, to team-sport athletes maintaining sprint speed across repeated efforts after receiving light therapy.
Notably, a 2016 sports science review found that using red/NIR light on muscles before exercise consistently improved metrics like number of repetitions to failure, peak power output, and overall work performed. The authors even raised the question of whether such enhancements might be significant enough that sports regulators should consider RLT in discussions of performance aids. In endurance sports, some studies on runners and cyclists have reported improved oxygen utilization and exercise economy with pre-exercise photobiomodulation. For instance, experiments with recreational runners showed that RLT given before a run improved running economy (lower oxygen cost at a given pace), increased VO₂max and peak running speed, and led to lower heart rate and perceived exertion during trials. Such findings suggest that red light can make the body’s aerobic energy production more efficient, a valuable benefit for distance runners. However, it’s important to note that not all research finds dramatic performance gains. A recent meta-analysis in 2024 looked at 12 controlled studies on running performance with RLT and found no statistically significant improvement in runners’ time-trial times or time-to-exhaustion overall. The authors concluded that, based on current evidence, photobiomodulation alone did not noticeably improve run performance metrics, though they noted that adequate dosing (energy >1000 J) and combined training protocols might yield different results in future studies. This highlights that results can vary, and the performance benefits of RLT may depend on getting the parameters right (wavelength, dose, timing) and the individual athlete.
Where red light therapy seems incontrovertibly helpful is in indirectly improving performance by preventing injuries and facilitating consistent training. By reducing fatigue and muscle damage, RLT can be seen as a protective measure against the kind of overuse injuries or strains that often sideline runners. If an athlete’s muscles recover faster and experience less inflammation, they are less likely to accumulate chronic injury or soreness over a hard training cycle. Indeed, sports medicine practitioners use RLT as a preventative therapy to keep athletes “in the game.” Photobiomodulation is reported to strengthen muscle contraction and make tissues more resilient, which can mean fewer muscle pulls or stress injuries. In published commentaries, experts describe the prophylactic use of RLT for “muscle injury prevention,” noting that athletes treated with light therapy suffered fewer muscle lesions amid intense training. Some professional teams treat players’ entire bodies with red light as a routine, believing it addresses small issues before they escalate. As an example, the San Francisco 49ers NFL team – the first pro franchise to build a dedicated light therapy recovery room – reported that integrating full-body RLT into players’ daily recovery helped keep them healthier and reduced nagging inflammations that could lead to injury. In short, while RLT may or may not shave seconds off a race time directly, it clearly contributes to better overall performance by enabling runners to train harder and more consistently with a lower risk of injury or downtime.
<< Align, Recover, Thrive.
Connect with us to discover if Red Light Therapy and our Core Four Biohacks are right for you!
Schedule a 15-minute free consultation to discuss our naturopathic medicine needs!
General Wellness Benefits in Athletic Training
Beyond the measurable metrics of recovery and performance, red light therapy is associated with several general wellness benefits that are particularly relevant for athletes. One widely reported effect is improved pain relief in joints and muscles. RLT has analgesic properties – it can help alleviate aches, stiffness, or chronic pain from injuries. Medical reviews have found positive results using red light for conditions like tendinopathy and arthritis, which many runners face. For example, a review of 17 clinical trials concluded that RLT provides low-to-moderate evidence of pain relief and functional improvement in tendon injuries (tendinopathies). Similarly, the therapy showed short-term benefits in reducing pain and morning stiffness for rheumatoid arthritis patients, suggesting it helps calm joint inflammation. Athletes who use red light commonly report that it eases sore knees, ankles, or other overused joints after training. By reducing inflammation in these areas, RLT can speed up healing of minor injuries like sprains or strains and provide drug-free pain management.
Another benefit relevant to athletic recovery is enhanced sleep quality and relaxation. Good sleep is critical for recovery, and interestingly, red light exposure might support better sleep. Some research indicates that evening exposure to red-spectrum light can positively influence circadian rhythms and melatonin production, helping athletes fall asleep faster and improve sleep depth. Professional teams have noted this effect: the 49ers’ performance director highlighted “sleep optimization” as one of the key recovery aspects supported by their red light therapy routine. Runners using RLT in the evening often find it relaxing – the sessions can calm the nervous system and potentially lead to improved rest and recovery overnight. Although more clinical research is needed on RLT’s direct impact on sleep, many athletes consider it a helpful part of a wind-down or recovery ritual to reduce stress and promote restful sleep.
Athletes also pursue red light therapy for energy and wellness boosts. Anecdotally, users frequently describe feeling more energized and having better mood after regular RLT sessions. By improving cellular energy production and blood circulation, RLT might combat the general fatigue that accumulates from intense training. It’s not uncommon to hear of athletes using a brief red light session in the morning to “wake up” muscles and feel invigorated before a workout. Some trainers even suggest that consistent RLT could support hormonal balance (there are unverified claims about testosterone increases, for example). While such wellness claims are still being researched, there is evidence that red light can reduce exercise-induced cortisol (a stress hormone) and inflammatory markers, which may contribute to an improved overall sense of well-being and recovery. In general, photobiomodulation is appealing to athletes because it is a holistic, drug-free modality: it helps the body heal itself more effectively by enhancing natural cellular processes. Unlike medications or supplements, it has no systemic side effects and no risk of addiction or toxicity. This makes RLT an attractive wellness tool not only for performance, but for long-term health maintenance. Many runners use it as part of a recovery routine that might also include stretching, massage, compression, and good nutrition – all aimed at keeping the body in top condition.
Benefits of Red Light Therapy for Runners
Why are runners in particular turning to red light therapy? Running is a high-impact, high-repetition activity that stresses muscles, joints, and connective tissues in the legs and feet. The pounding of mileage can lead to inflammation (think of sore knees or swollen feet after a long run) and micro-damage that accumulates over time. RLT’s core benefits – reducing inflammation, accelerating tissue repair, and boosting endurance – align perfectly with these challenges.
For endurance runners, one major benefit of RLT is faster recovery between runs, which enables higher training volume and quality. After long runs or intense interval workouts, runners often experience delayed onset muscle soreness (DOMS) in the quadriceps, hamstrings, calves, etc., which can last for days. Red light therapy has been shown to significantly reduce DOMS and muscle tenderness, meaning a runner can feel ready to run again sooner. By decreasing muscle damage biomarkers and swelling in the 48 hours post-exercise, RLT allows runners to adhere more closely to their training schedule with less interruption. For example, in one study on endurance training, athletes receiving RLT had a moderate reduction in muscle soreness by the third week of training compared to those without RLT, despite similar workout loads. Over a marathon training cycle, these small advantages accumulate – legs that recover faster from each long run can handle the next run that much better.
Runners also see benefits in terms of improved endurance and performance over time. While not a magic bullet, using photobiomodulation as a supplement to training may enhance certain endurance parameters. Some research with recreational runners found that those treated with red/NIR light could run at a given pace using less oxygen (improved running economy) and reach higher maximal speeds and VO₂max than the placebo group. They also reported lower perceived effort for the same work, indicating they felt fresher during runs. This suggests RLT can augment the effects of aerobic training by improving muscle efficiency and fatigue resistance. Marathoners and ultrarunners, who push their physiological limits, have started experimenting with red light therapy for this reason. In fact, several elite track & field and road racing athletes have publicly endorsed RLT. Olympic medalist Galen Rupp is one example – he used full-body red light therapy “religiously” in training for the Chicago Marathon and said it kept him feeling great through high-mileage weeks. Other elite runners (such as sprinter Justin Gatlin and marathoner Jordan Hasay) have also incorporated photobiomodulation pods into their recovery routines, reportedly to enhance muscle healing and performance gains. For everyday runners, this all means that RLT can be a useful adjunct to improve how you feel and perform, whether that’s shaving a bit off your 5K time or simply running pain-free.
Another runner-specific advantage of RLT is its role in injury management and prevention. Running injuries often involve tendons (Achilles tendonitis, IT band syndrome), stress inflammation (shin splints), or joint wear-and-tear (runner’s knee). Red light therapy’s ability to stimulate collagen production and blood flow can aid in healing connective tissues and reducing chronic inflammation in these areas. Physical therapists have used low-level laser therapy for years on conditions like Achilles tendinopathy or plantar fasciitis to promote tissue repair and pain relief. For runners recovering from an injury, RLT can potentially speed up the rehabilitation process when combined with rest and targeted exercises. Even if you’re not injured, doing periodic light therapy on high-strain areas (for example, shining red light on your knees and calves after a long run) might help address minor inflammation before it becomes a full-blown injury. Some coaches refer to this as “pre-hab” – using recovery modalities proactively to avoid rehab later. Given how common overuse injuries are in running, incorporating a safe recovery aid like RLT to keep inflammation in check is an appealing strategy. Runners who use red light therapy often report fewer flare-ups of old injuries and an ability to handle mileage better thanks to the enhanced recovery.
In summary, the benefits of red light therapy align closely with the needs of runners: it helps muscles recover faster, improves endurance capacity, and mitigates injury risk by reducing inflammation. Whether you are a competitive runner looking for a performance edge or a recreational runner wanting to stay pain-free and consistent, photobiomodulation offers a science-backed addition to your training toolkit.
Recommended Usage Protocols
(Pre- and Post-Workout)
To get the most out of red light therapy, runners should follow usage protocols that target the timing, dosage, and areas of treatment appropriately for pre-workout priming versus post-workout recovery. Below are evidence-based recommendations for how to use RLT in each context:
Pre-Workout Application
Applying red light therapy before running or training can act as a warm-up or “power-up” for your muscles. The goal of pre-workout RLT is to increase cellular energy availability and prepare the muscles for optimal performance. Research suggests that there is a broad window in which pre-exercise treatment can be effective. Studies have found benefits when RLT is applied anywhere from a few minutes before exercise up to several hours prior. In fact, one trial concluded that photobiomodulation could be used from 5 minutes to 6 hours pre-exercise, with the performance-enhancing effects lasting as long as 54 hours after treatment. For practical purposes, many athletes incorporate red light therapy in the 0.5–2 hours before a workout as part of their preparation routine.
Session duration and dose: A typical pre-workout RLT session for a runner might involve about 5–10 minutes of exposure per muscle group. Focus on the major muscles you’ll be using – for runners, that’s generally the quadriceps, hamstrings, calves, glutes, as well as possibly the lower back if you have stiffness there. If using a light panel or portable device, keep it at the recommended distance (often 6–12 inches for panels) and treat each area for the recommended time (devices often suggest around 10 minutes per area). According to expert guidelines, an effective energy dose is on the order of 20–60 Joules for small muscle groups (e.g. calves) and 60–300 Joules for larger muscle groups (e.g. quads), delivered ideally in several spots along the muscle. In practice, this means spending at least 30 seconds to 1 minute per treatment spot, and covering the length of the muscle. High-end sports clinics often use laser or LED clusters in contact with the skin, moving along the muscle for several minutes to ensure the whole area is treated. At home, a large LED panel can cover an entire region (like both legs) at once – in that case, standing in front of the panel for about 10 minutes bathes the muscles in red and NIR light sufficiently.
When to do it: If you have access right before your run, a brief RLT session about 5–20 minutes before exercise can be beneficial. Even a short 5-minute dose per leg immediately pre-run has been anecdotally reported to reduce fatigue and improve performance. However, you can also do it earlier in the day – for example, a session in the morning if you plan to run at lunchtime or in the afternoon. As noted, benefits can last for hours, so you don’t need to use it at the last second to gain the pre-conditioning effect. Some runners shine the light on their muscles while doing dynamic stretching or foam rolling as part of a warm-up routine. The key is consistency and not overdoing the exposure. There is evidence that excessive doses can reach a point of diminishing returns or even inhibit performance (the dose-response in RLT is often described as biphasic, meaning very high doses could negate benefits). Sticking to the manufacturer’s guidelines or the ranges mentioned above is wise.
Target areas: For runners, focus on lower-body muscles and any prone injury areas. Common pre-run targets include the thighs (quads, hamstrings), calves, and hips. If you have particular concerns like a sensitive knee or Achilles tendon, you can briefly treat those areas too (some devices come with attachments or pads specifically for joints). One noted benefit of pre-workout RLT is improved circulation – shining light on your legs can stimulate nitric oxide and vasodilation, literally warming up the muscles by increasing blood flow. Many users report their legs feel “activated” and looser after a session, which can help you start your run more limber. Pre-conditioning with red light also seems to reduce exercise-induced oxidative stress, so muscles start off in a better state to handle the upcoming effort. For example, athletes who received PBM about 10 minutes before cycling had lower markers of oxidative damage after the ride than those who hadn’t. Overall, treat pre-workout RLT as a supplement to (not a replacement for) your normal warm-up. It’s an added step that may help you perform a bit better and with a lower risk of muscle strain.
Post-Workout Application
Using red light therapy after running or exercise is primarily about accelerating recovery. The idea is to apply RLT as soon as feasible post-workout to calm inflammation and jump-start the repair processes in muscles. Many studies that showed reduced soreness and faster recovery provided the light treatment immediately after exercise or within a short window (e.g. within 30 minutes post-exercise). Therefore, it’s recommended to begin your post-run red light session as soon as you can once you’re done with your workout (after a brief cool-down). If you’re at a training facility with a light therapy room, athletes often head there right after training – for instance, the 49ers players use their Joovv light therapy room immediately after games and practices while still at the stadium. This immediacy helps nip inflammation in the bud and prevent excessive muscle damage.
Session duration and frequency: Post-workout RLT sessions are typically a bit longer than pre-workout ones, especially if you are targeting recovery for multiple muscle groups. A common protocol is around 10–20 minutes per major area after intense exercise. For example, you might spend 10 minutes on the front of your legs and 10 minutes on the back of your legs, or simply 15 minutes treating your whole body if you have a full-body panel/bed. Research suggests that repeating treatments in the days following a hard workout can further enhance recovery. In clinical studies, athletes received RLT immediately after exercise and then every 24 hours for 2–3 days, yielding significant reductions in soreness and CK (muscle damage marker) by 48–72 hours later. Thus, you might do a session right after your run, and then additional sessions the next day or two as needed (especially after a race or very hard effort). Even if you only do one session, benefits have been noted up to 48 hours post-exercise from a single properly-dosed treatment. To summarize: start with one session post-exercise (10–20 min), and consider daily follow-ups for 1–3 days after a particularly strenuous workout or race.
Target areas: Again, focus on the muscles that were most taxed by the workout. After a long run, for instance, your calves, quads, and feet might need attention. After hill repeats or sprint intervals, your hamstrings and glutes might be sore. Direct the light to these regions. One advantage of post-workout RLT is that you can also target any localized aches or injuries – if your knee is inflamed or your shins feel tender, spend time with the light on those spots. Red light therapy’s pain-relieving effect can be very useful here; many runners find that a stiff knee or ankle feels noticeably better (with less swelling) the day after RLT treatment. If you have a whole-body light bed or panel, using it allows you to treat all these areas in one go, which is why some sports recovery centers favor full-body pods for post-game recovery sessions.
Special considerations: Post-exercise RLT often uses a combination of red and near-infrared light, as deeper penetration can help with muscle recovery beneath the skin surface. For example, Joovv’s recovery panels allow users to select red, NIR, or both; their system notes that red light is absorbed more by superficial tissues (skin, etc.), whereas NIR light penetrates deeper into muscles and joints to support the body’s natural inflammation resolution in those areas. Using both wavelengths is ideal for post-workout treatments. Some devices have a mode specifically for recovery (e.g. a pulsed NIR mode combined with continuous red light) – these are designed to maximize healing effects after exercise. If your device has such settings, utilize them for post-run sessions. As always, be consistent: frequent, smaller doses might serve you better than one marathon session. Photobiomodulation works cumulatively and biochemically, so regular use in your training microcycle (e.g. after each key run) will yield more noticeable benefits over time.
Recommended Usage Protocols (Pre- and Post-Workout)
To get the most out of red light therapy, runners should follow usage protocols that target the timing, dosage, and areas of treatment appropriately for pre-workout priming versus post-workout recovery. Below are evidence-based recommendations for how to use RLT in each context:
Pre-Workout Application
Applying red light therapy before running or training can act as a warm-up or “power-up” for your muscles. The goal of pre-workout RLT is to increase cellular energy availability and prepare the muscles for optimal performance. Research suggests that there is a broad window in which pre-exercise treatment can be effective. Studies have found benefits when RLT is applied anywhere from a few minutes before exercise up to several hours prior. In fact, one trial concluded that photobiomodulation could be used from 5 minutes to 6 hours pre-exercise, with the performance-enhancing effects lasting as long as 54 hours after treatment. For practical purposes, many athletes incorporate red light therapy in the 0.5–2 hours before a workout as part of their preparation routine.
Session duration and dose: A typical pre-workout RLT session for a runner might involve about 5–10 minutes of exposure per muscle group. Focus on the major muscles you’ll be using – for runners, that’s generally the quadriceps, hamstrings, calves, glutes, as well as possibly the lower back if you have stiffness there. If using a light panel or portable device, keep it at the recommended distance (often 6–12 inches for panels) and treat each area for the recommended time (devices often suggest around 10 minutes per area). According to expert guidelines, an effective energy dose is on the order of 20–60 Joules for small muscle groups (e.g. calves) and 60–300 Joules for larger muscle groups (e.g. quads), delivered ideally in several spots along the muscle. In practice, this means spending at least 30 seconds to 1 minute per treatment spot, and covering the length of the muscle. High-end sports clinics often use laser or LED clusters in contact with the skin, moving along the muscle for several minutes to ensure the whole area is treated. At home, a large LED panel can cover an entire region (like both legs) at once – in that case, standing in front of the panel for about 10 minutes bathes the muscles in red and NIR light sufficiently.
When to do it: If you have access right before your run, a brief RLT session about 5–20 minutes before exercise can be beneficial. Even a short 5-minute dose per leg immediately pre-run has been anecdotally reported to reduce fatigue and improve performance. However, you can also do it earlier in the day – for example, a session in the morning if you plan to run at lunchtime or in the afternoon. As noted, benefits can last for hours, so you don’t need to use it at the last second to gain the pre-conditioning effect. Some runners shine the light on their muscles while doing dynamic stretching or foam rolling as part of a warm-up routine. The key is consistency and not overdoing the exposure. There is evidence that excessive doses can reach a point of diminishing returns or even inhibit performance (the dose-response in RLT is often described as biphasic, meaning very high doses could negate benefits). Sticking to the manufacturer’s guidelines or the ranges mentioned above is wise.
Target areas: For runners, focus on lower-body muscles and any prone injury areas. Common pre-run targets include the thighs (quads, hamstrings), calves, and hips. If you have particular concerns like a sensitive knee or Achilles tendon, you can briefly treat those areas too (some devices come with attachments or pads specifically for joints). One noted benefit of pre-workout RLT is improved circulation – shining light on your legs can stimulate nitric oxide and vasodilation, literally warming up the muscles by increasing blood flow. Many users report their legs feel “activated” and looser after a session, which can help you start your run more limber. Pre-conditioning with red light also seems to reduce exercise-induced oxidative stress, so muscles start off in a better state to handle the upcoming effort. For example, athletes who received PBM about 10 minutes before cycling had lower markers of oxidative damage after the ride than those who hadn’t. Overall, treat pre-workout RLT as a supplement to (not a replacement for) your normal warm-up. It’s an added step that may help you perform a bit better and with a lower risk of muscle strain.
Post-Workout Application
Using red light therapy after running or exercise is primarily about accelerating recovery. The idea is to apply RLT as soon as feasible post-workout to calm inflammation and jump-start the repair processes in muscles. Many studies that showed reduced soreness and faster recovery provided the light treatment immediately after exercise or within a short window (e.g. within 30 minutes post-exercise). Therefore, it’s recommended to begin your post-run red light session as soon as you can once you’re done with your workout (after a brief cool-down). If you’re at a training facility with a light therapy room, athletes often head there right after training – for instance, the 49ers players use their Joovv light therapy room immediately after games and practices while still at the stadium. This immediacy helps nip inflammation in the bud and prevent excessive muscle damage.
Session duration and frequency: Post-workout RLT sessions are typically a bit longer than pre-workout ones, especially if you are targeting recovery for multiple muscle groups. A common protocol is around 10–20 minutes per major area after intense exercise. For example, you might spend 10 minutes on the front of your legs and 10 minutes on the back of your legs, or simply 15 minutes treating your whole body if you have a full-body panel/bed. Research suggests that repeating treatments in the days following a hard workout can further enhance recovery. In clinical studies, athletes received RLT immediately after exercise and then every 24 hours for 2–3 days, yielding significant reductions in soreness and CK (muscle damage marker) by 48–72 hours later. Thus, you might do a session right after your run, and then additional sessions the next day or two as needed (especially after a race or very hard effort). Even if you only do one session, benefits have been noted up to 48 hours post-exercise from a single properly-dosed treatment. To summarize: start with one session post-exercise (10–20 min), and consider daily follow-ups for 1–3 days after a particularly strenuous workout or race.
Target areas: Again, focus on the muscles that were most taxed by the workout. After a long run, for instance, your calves, quads, and feet might need attention. After hill repeats or sprint intervals, your hamstrings and glutes might be sore. Direct the light to these regions. One advantage of post-workout RLT is that you can also target any localized aches or injuries – if your knee is inflamed or your shins feel tender, spend time with the light on those spots. Red light therapy’s pain-relieving effect can be very useful here; many runners find that a stiff knee or ankle feels noticeably better (with less swelling) the day after RLT treatment. If you have a whole-body light bed or panel, using it allows you to treat all these areas in one go, which is why some sports recovery centers favor full-body pods for post-game recovery sessions.
Special considerations: Post-exercise RLT often uses a combination of red and near-infrared light, as deeper penetration can help with muscle recovery beneath the skin surface. For example, Joovv’s recovery panels allow users to select red, NIR, or both; their system notes that red light is absorbed more by superficial tissues (skin, etc.), whereas NIR light penetrates deeper into muscles and joints to support the body’s natural inflammation resolution in those areas. Using both wavelengths is ideal for post-workout treatments. Some devices have a mode specifically for recovery (e.g. a pulsed NIR mode combined with continuous red light) – these are designed to maximize healing effects after exercise. If your device has such settings, utilize them for post-run sessions. As always, be consistent: frequent, smaller doses might serve you better than one marathon session. Photobiomodulation works cumulatively and biochemically, so regular use in your training microcycle (e.g. after each key run) will yield more noticeable benefits over time.
Safety, Side Effects, and Contraindications
One of the attractive features of red light therapy is its strong safety profile. Unlike many pharmaceuticals or aggressive treatments, RLT is non-invasive and generally very safe when used as directed. According to medical experts, red light therapy is not associated with significant side effects in the short term. It does not burn the skin or cause damage because the light intensity is low and there is no UV component. Most users feel only a gentle warmth or no sensation at all during treatment. Studies and practical usage reports have found no adverse events or only minor, temporary reactions in those using photobiomodulation for muscle recovery.
However, as with any therapy, certain precautions are advised. The main risk with red light devices comes from misuse or overexposure. If someone were to significantly exceed recommended treatment times or frequencies, there is a chance of skin irritation or temporary redness. More importantly, eye protection is critical: high-intensity red and NIR lights can be very bright, and although they don’t have the harmful UV of sunlight, staring directly into the LEDs or lasers can potentially injure the eyes or retina. It’s recommended to wear the provided protective goggles, or keep your eyes closed and avoid looking at the light source during facial or head treatments. Never shine a concentrated beam directly into the eyes. When used properly on the skin and muscles, RLT is not known to cause harm.
Long-term safety data is still being gathered, simply because the widespread use of consumer RLT devices is relatively recent. There is no evidence of any long-term harm from red light therapy, but as a caution, experts note that more research is needed on very prolonged or frequent use over many years. So far, indications are positive – given that the mechanism is boosting natural cell functions, it’s not something that accumulates toxicity. Nonetheless, it’s wise to adhere to guidelines (most manufacturers suggest a maximum of 15–20 minutes per area per day, for example, rather than hours of exposure).
In terms of contraindications, device manufacturers and health professionals advise a few situations where RLT should be avoided or used only under medical supervision. Pregnancy: Out of an abundance of caution, it’s usually recommended that pregnant women do not undergo photobiomodulation unless cleared by a physician. This is standard because we don’t test new therapies on pregnant individuals; there’s no specific evidence of harm, but it's better to be safe. Cancer: Similarly, anyone with active cancer or tumors should only use RLT under doctor guidance. There is a theoretical concern that by stimulating cellular activity, RLT could possibly encourage cancer cell growth (though red/NIR light is actually being studied for cancer therapy support in some cases). Until more is known, avoiding the direct illumination of known malignant areas is prudent.
Other precautions include photosensitivity – if you are on medications or have conditions that make you abnormally sensitive to light, consult a healthcare provider. Red light is not UV, but in rare cases people might have sensitivities. Also, do not use RLT over any area with acute hemorrhage (bleeding) as increasing blood flow could be an issue, and avoid shining it directly on the thyroid gland if you have hyperthyroidism unless advised (since light may stimulate the thyroid). These are nuanced cases; for the average healthy person, these aren’t concerns.
Finally, ensure that any at-home device you use is from a reputable company with proper safety certifications. Cheap or unregulated devices might not have the correct wavelength or could emit too much heat. Reputable devices will come with clear instructions for safe use. As the Cleveland Clinic notes, consumer red light products are generally safe but tend to be less powerful than clinical devices – meaning you likely won’t hurt yourself, but you also must manage expectations on results. Always follow the manufacturer’s directions on usage time and distance. If used responsibly, red light therapy offers a low-risk addition to your recovery routine, with the main “side effect” being potentially feeling and performing better!
<< READY TO GET STARTED!
Schedule a 15-minute free consultation to discuss our naturopathic medicine needs!