How Massage Therapy Can Boost Your Marathon Performance and Recovery
Running a marathon is no small feat. It takes months of dedication, rigorous training, and mental grit to cross that 26.2 mile finish line. As you clock in the miles and push your physical limits, one often overlooked but incredibly powerful tool can help you perform better and recover faster: massage therapy.
Whether you’re a first time marathoner or a seasoned runner, incorporating massage into your training routine can have transformative effects on your body and performance. Here's how:
1. Enhances Recovery and Reduces Muscle Soreness
Long runs and interval workouts cause micro tears in muscle fibers, leading to soreness and inflammation. Massage therapy helps by:
Increasing blood flow to fatigued muscles
Flushing out metabolic waste like lactic acid
Reducing inflammation and muscle tightness
A post-run massage can shorten recovery time, allowing you to return to training sooner and stronger.
2. Improves Flexibility and Range of Motion
Tight muscles limit your range of motion, which can negatively impact your running form and increase your risk of injury. Massage techniques such as myofascial release and deep tissue work target adhesions and knots, helping you:
Loosen up stiff joints
Improve stride efficiency
Maintain good running mechanics
This is especially beneficial as training intensity ramps up closer to race day.
3. Prevents Injury
Running puts repetitive stress on your joints, muscles, and connective tissues. Regular massage can detect areas of tension and imbalance before they become major issues, helping prevent:
IT band syndrome
Plantar fasciitis
Shin splints
Achilles tendinitis
4. Boosts Circulation and Immune Function
Marathon training can weaken your immune system due to physical stress. Massage increases lymphatic drainage and promotes healthy circulation, giving your immune system a helpful nudge. Improved blood flow also accelerates healing and nutrient delivery to tired muscles.
5. Supports Mental Well-being and Reduces Stress
The mental demands of marathon training can be as tough as the physical ones. Massage promotes relaxation and stimulates the parasympathetic nervous system, helping you:
Reduce stress and anxiety
Sleep better
Stay mentally focused and positive
Taking time for self-care during training can enhance your overall experience and motivation.
When Should Runners Get a Massage?
During Training: Every 2–4 weeks to address tightness and stay ahead of injuries
After Long Runs: Within 24–48 hours for recovery-focused sessions
Before Race Day: A light massage 3–5 days before your marathon to keep muscles loose (avoid deep tissue too close to race day)
After the Race: 1–3 days post-marathon for gentle recovery and circulation support
Massage therapy isn't just a luxury, it's a powerful tool for marathon runners who want to train smarter, race stronger, and recover faster. Whether you're battling soreness, preventing injuries, or simply want to feel your best on race day, regular massages can keep your body in peak condition.
So as you plan your marathon calendar, don’t just schedule your long runs and taper to make space for a massage with us at A Better Body. Your muscles will thank you at mile 20. Click HERE to book
