Running is one of the most accessible ways to stay active, whether you prefer solo training, social fun runs, trail running, or endurance events. Over the past few years, participation in running events has continued to grow, and many people have incorporated running into their regular fitness routine.
While running has clear health benefits, the repetitive load placed on the body during training can place significant stress on the muscles, tendons, and connective tissues. For runners preparing for longer distances in particular, training commonly leads to:
- Muscle tightness and reduced flexibility
- Increased strain on tendons and ligaments
- Overload of the connective tissues that support the musculoskeletal system
Over time, these changes can lead to discomfort or pain if they are not managed appropriately. This is where remedial massage therapy can play an important role in both injury prevention and recovery for runners.
How Massage Therapy Helps Runners
Massage therapy can be a valuable part of a runner’s training and recovery plan, regardless of whether you are training for your first 5km event or a marathon.
Regular remedial massage during a training cycle can help maintain healthy soft tissue function, supporting muscles, tendons and fascia that are repeatedly loaded during running.
Research from physiotherapist and strength and conditioning specialist Greg Lehman highlights that one of the most consistent benefits of massage therapy for athletes is pain reduction. When pain is managed effectively, athletes are often able to return to training sooner and maintain greater consistency in their training schedule.
Consistency in training is one of the key factors in reaching performance goals while minimising the risk of injury.
Pre-Race Massage to Prepare Your Body
Massage should never replace a proper warm-up before a race, but it can complement your preparation especially for an event such as the HBF ‘Run For A Reason’ or any long-distance running event. A pre-event massage is lighter and more stimulating than a standard treatment and is designed to help prepare the muscles for activity rather than deeply release them.
Ideally, pre-race massage is performed 30–60 minutes before the start of an event. If this is not possible and obviously for many it won’t, we recommend during the week leading up to the event, you receive at least one to two, full body relaxation with MFR to help maintain healthy connective tissue and gently prepare those larger muscle groups which will endure most impact.
Aside from the above-mentioned muscle groups which we treat mandatory for all our Runners, each runner’s needs will differ according to the individual body requirements.
For example, old injuries or any regions that require special attention. Benefits of Pre Race Massage include
- Gently preparing muscles and fascia for activity
- Helping the body relax while conserving energy before the race
- Supporting mental focus and reducing pre-race tension
The goal is to help the body feel ready and responsive, not overly relaxed or fatigued.
Post-Race Massage: Supporting Recovery
For many years it was believed that massage should be performed immediately after a race. While some light post-event treatment can be beneficial, deeper remedial work is more effective once the body has had time to begin the initial recovery process.
Following a demanding event, muscles are already fatigued and inflamed.
For this reason, deeper remedial massage is generally best scheduled 48–72 hours after the race. Massage during this period will help reduce post-race muscle soreness, decrease muscle fatigue, improve circulation to recovering tissues, restore normal muscle tone and mobility.
Research focusing on marathon runners suggests massage definitely assists with reducing muscle pain and fatigue.
This is a no brainer for sure.
Key Muscle Groups for Runners
While the legs do the obvious work during running, efficient running mechanics rely on multiple muscle groups working together. An effective massage treatment for runners should include Lower body muscles of the body.
Your Quadriceps, Hamstrings, Calves and Feet Hip stabilisers, so the Gluteal muscles, Piriformis and other deep hip rotators. Spinal support muscles like Erector spinae Group or (ESG) and Quadratus lumborum (QL)
These areas all contribute to running efficiency, pelvic stability, and load distribution through the body. During treatment our remedial therapists will use a combination of techniques including but not limited to, Deep Tissue Pressure (DTP), Myofascial Release (MFR), Trigger Point Release (TrP) Dry Needling (DN), Kinetic Cupping and other remedial techniques depending on every individual’s needs after a thorough assessment. With the goal being to address muscle tension, also neuromuscular techniques to normalise muscle tone if required.
This approach helps improve movement quality while supporting the body through both training load and recovery.
Supporting Your Running Long Term
For runners, massage therapy is not just about post-race recovery. Regular treatments throughout your training cycle can help identify developing tightness or overload before it becomes a more significant issue. When combined with appropriate training, strength work and recovery strategies, remedial massage can be a valuable tool in keeping runners moving well and training consistently.
Movement Matters Remedial Massage Lathlain
If you are currently training for an event or experiencing tightness or pain related to running, remedial massage will help support your recovery and keep you moving well and pain free. For the HBF Run For A Reason we are supporting all runners by giving them 10 percent off all Remedial treatments for the month of May. Just mention you’re racing in the event to claim your discount.
