How to fit sports massage into your running training

When runners ask about sports massage, the questions are nearly always about timing. When should I book before a race? How soon after? How often during a training block? Here is how I would approach it.

During a training block

As the miles go up, so does the tightness. Calves, hamstrings, hips and the outside of the thigh are the usual suspects. A massage every two to four weeks during a build-up keeps that tightness in check, and gives you a chance to spot a niggle before it becomes an injury.

The best time is usually the day after a rest day or an easy run, not straight after your long run. You will get more from the session if your legs are not already wrecked, and you will be able to train normally again within a day.

Before a race

Book your last proper massage four to seven days before race day. That gives your legs time to settle, so you feel loose and fresh rather than tender.

If you want something closer to the race, keep it short and light: thirty minutes of gentle work two or three days out, focused on whatever feels tight. Race week is not the time to try deep tissue work for the first time.

After a race

Wait at least two or three days after a half marathon, and longer after a marathon. Your muscles have just done a lot of work, and deep pressure on top of that can make soreness worse rather than better.

Once the worst of the soreness has eased, a massage helps you get moving freely again and start easing back into training. It is also a good moment to talk about any niggles that showed up during the race.

What massage will not fix

Massage is very good for muscle tightness and general soreness. It is not a substitute for a sensible training plan, enough sleep and decent shoes. If the same area keeps flaring up, it is worth looking at why: a sudden jump in mileage, too many hard sessions close together, or a change of terrain or footwear.

If pain is sharp, getting worse, or there is swelling, see your GP or a physio before you book a massage. I will always tell you if I think something needs a different kind of help.

Stretches between sessions

Every treatment comes with stretches and aftercare chosen for you. For most runners that means calves, hip flexors and glutes. Five minutes after your runs, most days, does more than an hour once a week.

A simple plan

• Training block: every two to four weeks, after an easy day
• Race week: last proper massage four to seven days out, or a short light one two to three days out
• After the race: wait until the soreness has eased, then book