A Runner’s Guide to Sports Massages

Here’s what you need to know if you are a runner and are considering getting a sports massage.

Timing is everything when booking your massage.

• Book your first appointment either a few weeks before your race or the day after.
• If you’ve had a sports massage before you can benefit from one 2-7 days before your race. Getting one less than 2 days before your race could cause race day soreness.

Getting a massage after you race helps with recovery.

• A light massage immediately after a race can help calm your nervous system by allowing your body to start naturally repairing quicker.
• Those who have had a sports massage before should schedule one within 48 hours after a race.
• If you have never had a sports massage before, you should wait 3-4 days after your race so that you can fully enjoy and benefit from a massage.

Make sure you are hydrated.

• In the hours leading up to your massage drink plenty of water.
• If you are dehydrated, your muscles will be stiff which leads to a more painful massage.

Don’t eat too much before your massage.

• Wait until after your massage to eat a big meal. If you are going to eat beforehand make sure it is a light meal.
• Massages slow down your body systems including your digestive system. If you eat a big meal beforehand then you will feel bloated and uncomfortable.

Being sore is normal.

• When you get off the table, your legs may be a bit sore.
• Within 48 hours the soreness will go away and you should feel as good as new.

When you are training for a big race it obvious that you need to work out, eat right, and get lots of sleep. But many people don’t realize that proper recovery of your muscles is also very important. Incorporating a massage into your training plan will help your muscles recover and your body feel better.