Red light therapy after running, cycling and walking
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Recovery after running, cycling, and walking: what does the research say
In the world of sports, everything revolves around balance: training, performing, and recovering on time. For many athletes, recovery is a weak link, even though it is the key to progress. Red light therapy, also known as Photobiomodulation, is a method increasingly used to support recovery after exercise.
The application uses red and near-infrared light to stimulate muscle cells. This activates mitochondria (the energy factories in our cells) and supports ATP production, which is essential for cell repair and muscle regeneration. But what does the research say?
An increasing number of scientific studies describe how red light therapy may support athletes who regularly walk, run, or cycle. Below, you can read about the potential benefits and the studies describing them.
What are the potential benefits of red light therapy for athletes?
▶︎ May contribute to muscle recovery after exercise
▶︎ May help reduce muscle soreness and inflammatory responses
▶︎ Has been linked in research to lower lactate levels after intensive training
▶︎ Is being studied for oxygen uptake and muscle performance
▶︎ May support recovery between repeated training sessions
▶︎ Supports sleep recovery and energy balance
What does the research say?
Below, you will find six studies on red light therapy applied to running, cycling, or walking. Each study is briefly explained with a direct link to the original source.
1. Improved cycling performance and less fatigue
Study: Effects of photobiomodulation therapy on performance in successive time-to-exhaustion cycling tests
Year: 2023
Results: Cyclists exposed their legs to red light before three consecutive cycling tests. The researchers reported that the exposed group performed better, cycled for longer, and experienced less muscle fatigue than the placebo group.
→ View the study
2. Running with improved endurance
Study: Photobiomodulation Therapy on Physiological and Performance Parameters During Running Tests
Year: 2018
Results: In this study, red light therapy before a running test was associated with higher oxygen uptake and longer running time. According to the researchers, the correct dosage was crucial for the effect.
→ Read the article
3. Walking and muscle recovery during daily training in menopause
Study: Effects of Infrared-LED Illumination Applied During High-Intensity Treadmill Training in Postmenopausal Women
Year: 2011
Results: In this randomized study, twenty middle-aged women participated in intensive treadmill training twice a week for three months. Half of the group received infrared-LED illumination (850 nm) on the leg muscles during training, while the other half trained without light.
The women in the red light group showed better outcomes in the measurements:
▶︎ They achieved greater muscle strength (measured in watts and total work)
▶︎ There was less muscle fatigue after training
▶︎ They were able to continue longer during submaximal exercise
The control group showed an increase in muscle fatigue, while it remained stable in the LED group. Although body composition did not change, the difference in muscle performance between the two groups was significant.
→ View the study on the publisher's website (Liebert Pub)
4. Faster recovery after matches (futsal)
Study: Photobiomodulation Before Futsal Matches Improves Recovery
Year: 2019
Results: According to the researchers, players who received red light before matches remained active longer, recovered faster, and showed fewer signs of muscle damage afterward.
→ Read more here
5. Systematic review of dozens of studies
Study: Photobiomodulation for muscular performance and fatigue reduction
Year: 2018
Results: This review analyzed 46 studies. The authors describe favorable findings for muscle strength, performance, and recovery time, particularly during endurance activities such as cycling and running.
→ Read the review
6. Sleep recovery and indirect benefits for athletes
Study: Sleep Hygiene and Recovery Strategies in Elite Athletes
Year: 2015
Results: PBM applied in the evening was associated with better sleep quality. Deeper sleep may contribute to better muscle recovery and less fatigue the following day.
→ View the study (PDF)
Who is red light therapy suitable for?
▶︎ Runners, to support muscle recovery after intervals or long-distance runs
▶︎ Cyclists, for fatigue between sessions or stages
▶︎ Walkers & hikers, for muscle soreness or the strain of demanding hikes
▶︎ Recreational athletes, as a supplement to warming up and cooling down
▶︎ Older athletes or those recovering, for support during low-intensity training
How red light therapy works: the importance of wavelengths
The effectiveness of red light therapy is largely determined by the wavelength of the light used. Light waves are measured in nanometers (nm), and each wavelength has a different penetration depth and a specific effect on the body.
The following wavelengths are particularly relevant for sports recovery:
▶︎ 630 nm, red light with shallow penetration, mainly used for skin recovery, superficial blood circulation, and reducing mild inflammatory responses.
▶︎ 660 nm, deeper red light, often used for muscle recovery in superficial layers and improving mitochondrial activity. This wavelength is frequently featured in scientific studies.
▶︎ 810 nm, begins in the near-infrared spectrum. Is effectively absorbed by cytochrome c oxidase (a key enzyme in cellular energy production) and targets deeper muscle and nerve tissue.
▶︎ 850 nm, one of the most commonly used wavelengths for sports recovery. Penetrates deeply into muscles, tendons, and joints. Frequently described in research on recovery after exercise.
▶︎ 940 nm, even deeper in the tissue. Less absorbed by hemoglobin, allowing it to penetrate deeper. Particularly suitable for joint tissue and tendon attachments.
▶︎ 1060 nm, very deep penetration. Increasingly used for thermal stimulation of deeper tissue layers or deep muscle groups, although less specific research has been conducted on sports recovery with it.
The effects of red light therapy are strongly influenced by the wavelength of the light used. Each wavelength affects tissue to a different depth:
| Wavelength | Type of light | Effect on the body |
|---|---|---|
| 630 nm | Red light | Stimulates superficial recovery and skin layers |
| 660 nm | Deep red light | Activates muscle cells and supports tissue recovery |
| 810 nm | Near-infrared | Stimulates deep muscle tissue and the nervous system |
| 850 nm | Near-infrared | Studied for muscle strength and recovery |
| 940 nm | Deep NIR | Targeted at tendons and joints |
| 1060 nm | Very deep NIR | Thermal stimulation and deep muscle layers |
In summary:
- 630–660 nm (red light) → superficial muscle tissue, skin, circulation
- 810–850 nm (near-infrared) → deep muscle recovery, tendons, joints
- 940–1060 nm (deep NIR) → deep joints and deep warmth
Many PBM devices combine multiple wavelengths to reach different layers of tissue, an approach that is also increasingly used in sports research.
Summary
Red light therapy is a relatively simple, generally well-tolerated method for supporting athletic recovery. An increasing number of studies report that this application:
- May support recovery after physical exertion
- May reduce fatigue during repeated training sessions
- May improve performance, even during short-duration or moderate exercise
Whether you cycle, run, or walk, PBM has broad applications and works best in combination with good training and recovery habits (such as sleep and nutrition). Results vary from person to person.
Red light therapy is a wellness application and not a substitute for medical care. Results vary from person to person; consult your doctor if you have symptoms.
