Video: How to have an ice bath for recovery

I often hear that having an ice bath after a marathon or after a long run is great for recovery.  I even saw this picture of Meb Keflezighi from New York Times sitting on a cold stream to help recover.  He seems to love it as he prepares to defend his titile in the New York Marathon this Sunday.  I haven't tried it.  I usually have a cold shower after a long run instead.  But I would love to try it maybe after one of my long races.

According to Runner's World, cryotherapy or cold therapy constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown.  This serves as a good post race recovery.

So how do you prepare an ice bath at home?  How cold should it be?  How long should you stay immersed in the cold?  Should you do it every time you run?

Here's video that shows you how to do an ice bath and why you should do it.

Source:  Competitor.com