Why Massage Should Be Part of Every Runner’s Training Routine

With the Brighton Half Marathon just around the corner, runners across the city are gearing up for race day - logging miles, perfecting their pacing, and making final adjustments to their nutrition and hydration plans. But there’s one key element of training that often gets overlooked: massage.

As a long-time advocate of massage therapy, I’ve seen first-hand how it can be a game-changer for anyone involved in endurance sports. Whether you’re a seasoned runner or taking on your first half marathon, incorporating regular massage into your training routine can enhance performance, speed up recovery, and reduce the risk of injury.

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The Benefits of Massage for Runners

Running is a high-impact activity that puts a lot of strain on the body. Over time, muscles tighten, fascia stiffens, and small imbalances can develop into more serious issues. This is where massage comes in.

1. Prevents Injury

One of the biggest concerns for any runner is injury. Tight muscles and restricted movement increase the likelihood of strains, tears, and overuse injuries like shin splints and IT band syndrome. Regular massage helps to keep muscles supple, improve range of motion, and identify potential problem areas before they become serious.

2. Speeds Up Recovery

Post-run soreness is inevitable, especially during high-mileage training weeks. Massage helps to flush out lactic acid, increase circulation, and reduce muscle stiffness, allowing you to recover faster and train more effectively. Deep tissue techniques, such as Raynor Massage, can also release tension in overlooked areas, like the feet and hips, which are crucial for maintaining good running form.

3. Improves Flexibility and Mobility

Good running mechanics depend on flexibility, particularly in the hamstrings, calves, and hip flexors. Tightness in these areas can alter stride length and increase the risk of injury. Massage helps to break down adhesions in the muscles and fascia, improving overall mobility and allowing for a more fluid running motion.

4. Reduces Stress and Mental Fatigue

Training for a half marathon isn’t just physically demanding—it’s mentally exhausting too. Regular massage can help to reduce cortisol (the stress hormone) while boosting serotonin and dopamine, leading to better sleep, improved mood, and greater focus on race day.

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When to Get a Massage in Your Training Plan

The timing of massage is just as important as the treatment itself. Here’s how to fit it into your training schedule:

• Regular Maintenance (Every 2-3 Weeks) – Throughout your training cycle, a deep tissue or sports massage can help keep your muscles in peak condition.

• Post-Long Run (Within 24-48 Hours) – After your longest training runs, a lighter massage can aid recovery and reduce soreness.

• Pre-Race (3-5 Days Before) – A gentle, loosening massage can help relax muscles without causing residual soreness before race day.

• Post-Race (1-2 Days After) – A recovery massage can help reduce post-race stiffness and speed up the healing process.

Brighton Half Marathon: Last-Minute Tips

If you’re racing in the Brighton Half, now is the time to take care of your body. In these final weeks, focus on:

• Hydration & Nutrition – Well-fuelled muscles recover faster.

• Tapering Smartly – Reduce mileage gradually to arrive at the start line fresh.

• Getting Enough Sleep – Your body repairs itself best while you rest.

• Scheduling a Pre-Race Massage – A light, targeted massage can help you feel loose and ready to go.

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Running is Tough on The Body, But it Doesn’t Have to Take a Toll on Your Long-Term Health

Whether you’re training for a marathon or just enjoy a weekend run along Brighton’s seafront, massage can help you stay injury-free, recover faster, and perform at your best.

So, if you haven’t already, consider booking a massage with me. Your legs will thank you when you cross that finish line!