Marathon and race recovery

What a training block does

Marathon, triathlon and ultra training loads the calves, hamstrings, glutes, hip flexors and quads repeatedly, with limited time to recover between the long sessions. Tightness and a small loss of range accumulate. The taper before a race and the event itself add their own demands, and the days after a hard race are their own kind of tired.

How a treatment helps

A sports and recovery massage combines firm work on the loaded muscles with assisted stretching and trigger point work on the areas your event depends on. Booked through a block it helps keep range of movement and eases the delayed soreness that follows a step up in distance. Booked two or three days after a race it helps the return to easy running feel less like starting from cold.

Timing around a race

Keep the 24 to 48 hours before a race light: this is not the time for firm, deep work. The day after a hard session, or two to three days after a race, is the better window. Leave hard training for a full 24 hours after a deep tissue or sports session, as the treated muscles will feel worked for a day.

What to book

A 60 minute treatment covers the main areas; 120 minutes allows the whole body plus real time on the problem spots. If you are training for a specific event, a block of five 60 minute sessions works out cheaper and makes it easier to keep the appointments regular.

Fitting it around the plan

The useful rhythm through a block is a treatment every one to two weeks, booked for a recovery day rather than a day with a key session. Many runners settle on a fortnightly slot that moves with the plan: closer to weekly in the peak weeks, further apart during the taper. Tell him what you are training for and roughly where you are in the plan when you book, and the session is shaped around it rather than run as a fixed routine. See how often to book for more on intervals.

On the day and after

Come to the appointment hydrated and having eaten something an hour or two before, not straight off a run. Expect the treated muscles to feel worked for a day, similar to the day after a hard session. Keep the next day easy, drink water, and move gently rather than sitting still for hours. If a spot feels sharply sore rather than generally tender after two or three days, ease off and get in touch.

A note on medical advice

A sharp, localised pain, any swelling, or a niggle that has changed how you run is a question for a physiotherapist or sports doctor, not something to work through with massage. Get it assessed first. Massage is not a medical treatment and does not diagnose, treat or cure any condition. If you are unsure whether it is suitable for you, check with your GP or physiotherapist first.

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