Massage for pre-marathon care
Winter may already be here but brace yourselves—marathon season is coming! This month, thousands of keen finishers have taken to the streets, decked out in fresh running gear and fuelled by electrolytes and new year’s resolutions.
There are many elements to a good marathon training plan. While running-focused exercises, diet, and hydration usually take the spotlight in pre-race prep, holistic massage can be the ace up your merino wool base-layer sleeve.
Managing muscle recovery, preventing injury, and keeping stress levels in check are all essential to successful preparation so, whether you are aiming for a personal best or just trying to get over the line in one piece, here’s why incorporating massage into your marathon training plan can be your secret weapon.
Muscle recovery
During training, muscles endure repeated strain, which can lead to tension, soreness, and tightness if not managed well. Did you ever have a great session only to wake up the next day in agony? No pain no gain, right? Well, if it means that you’re unable to train, and forced to take precious days off, then this is no good. Consistency is key
A recent review of studies found that massage therapy can be highly effective in improving flexibility and relieving delayed onset muscle soreness (DOMS) after long runs or intense training sessions. Massage also reduces inflammation in soft tissues, allowing your muscles to bounce back faster after each run.
Injury prevention
Preventing injuries is key to keeping your marathon training plan on track. Common problems among runners include shin splints, IT band syndrome, and runner’s knee, and injuries often arise from muscle imbalances, tightness, or overuse. Massage works to address muscle imbalances that develop when one part of the body overcompensates for another, and this targeted attention can relieve strain and help your body maintain better alignment during training.
Reduce stress
Preparing for a marathon is as much a mental challenge as it is a physical one. High training demands combined with everyday responsibilities can result in a state of of stress caused by elevated levels of the body’s main stress hormone, cortisol. Massage has been shown to reduce cortisol levels while simultaneously boosting serotonin and dopamine; neurotransmitters that help you feel calm and positive.
By incorporating regular massage sessions into your routine, you create space to recharge mentally and physically, which can make a noticeable difference as race day approaches.
Build a pre-marathon massage routine
To maximise the benefits of holistic massage for your marathon training, consider developing a schedule that complements your training plan. Here are some suggestions:
You’ll probably be doing one long run per week to allow for proper recovery. A gentle massage within 24-48 hours of your weekly long run can help reduce muscle soreness and encourage tissue repair.
A deeper, full-body massage every two to four weeks can target tight areas, addresses imbalances, and maintain flexibility.
In the final week before the marathon, a light, calming massage can help you stay relaxed and mentally focused on the big day, without compromising muscle tone.
Massage for a marathon in Bristol and Southville
Many runners in the Bristol area will be looking ahead to the Bath marathon and half marathon, which are scheduled midway through March, and the London marathon swiftly follows the next month. Whether you’re in the early stages of a marathon training plan or closing in on race day, give your preparation a whole new dimension, with a course of holistic massage at my Southville practice and maximise your race-day readiness.
