Massage supports recovery, not just relaxation.
Many elite runners rely on a team of professionals, sports psychologists, strength coaches, nutritionists, and massage therapists, to support them on the road. Running puts a runner's body under real strain, so extra help recovering matters. Massage can aid circulation, flexibility, and recovery, which is why it's become a regular part of many training plans rather than an occasional treat.
Greg Lehman, a physiotherapist and chiropractor, points to two types of massage as particularly useful for runners: Swedish and deep tissue. Both work by relieving muscle tension and breaking up adhesions or minor scar tissue between muscles and fascia, and both help reduce inflammation, improve circulation, and flush out waste products that build up during hard runs.
Build massage into your pre-race training.
Massage therapists are often part of a runner's training team for good reason: they help avoid overuse injuries and support performance and flexibility. It's generally recommended that athletes get a sports massage at least once a week during the first four to six weeks of training, increasing to once a week in the final weeks before an important race.
Deep tissue massage, usually done by a trained professional, uses firm strokes and trigger point releases across the full body to reduce tension and stiffness while improving circulation and flexibility. It's worth scheduling regularly during and outside of training cycles to help protect against injury.
During the week, massage helps manage the daily wear.
Running requires miles of repetitive activity that puts real strain on muscles and the body, and over time that stress can lead to microdamage in muscles and tendons that affects performance. Sports massage is an effective way to prevent injury, reduce soreness, and improve flexibility and range of motion, while also improving circulation and helping clear metabolic waste to speed recovery.
How often you need a massage during training varies by runner and training goal, but scheduling one once or twice a month is a good baseline for maintaining muscle strength and elasticity while reducing injury risk. During heavier training blocks, deep tissue massage helps release tightness and adhesions beneath the muscle and fascia, working through the entire structure rather than just isolated trigger points.
On rest days, massage helps you recover and reset.
Regular massage helps runners avoid injury while increasing muscle flexibility, an important factor in performance. Sports massage, using kneading and stroking techniques, can enhance muscle length and pliability, helping muscles use blood supply more efficiently and clear metabolic waste, which improves performance. Many runners also notice reduced delayed onset muscle soreness within 48 hours of an intense workout or race, which speeds recovery and leaves you more prepared for your next run.
For most weekend athletes, it's best to wait a day or so before a deep tissue massage, giving your breathing and heart rate time to return to a normal resting state.
After the race, massage is part of recovery too.
After a marathon, a massage can feel like a well-earned reward for all the hard work, but it's more than that. Research has shown that massage reduces post-marathon pain, speeds recovery, and helps prevent injury. If you're experiencing foot and ankle pain, a specialized massage can also help alleviate discomfort and improve your running experience going forward.