Marathon Training: When to Book Sports Massage
Through the main marathon training build, regular sports massage for example every couple of weeks helps manage muscle tightness and supports recovery as the mileage climbs. Time deeper sessions for after a hard session or long run and well before the next one, not the day before, because a firm massage can leave muscles feeling worked for a day or two. In the taper and race week, keep any massage light and gentle as this is not the time for a deep, intense session that could leave you sore on race day, therefore, avoid a hard massage in the final days. After the race, wait until the initial soreness settles (a few days) before a recovery massage. In short: regular and moderate through the build, light in the taper, gentle before racing, and recovery after.
Sports massage is a great support to marathon training, but the timing matters more than people think. Booked well, it helps you absorb the training and stay loose; booked badly: a deep session the day before a long run or a race can leave you feeling worse. Here's how to fit sports massage into a marathon block. This is general timing guidance; a chartered physiotherapist can tailor it to you.
Through the Training Build
As weekly mileage and long runs increase, muscles take a pounding and tightness accumulates. Regular sports massage through this phase: many runners find every one to two weeks helps keep on top of it, easing tight areas and supporting recovery so you can absorb the training. The key is to schedule firmer sessions where they won't clash with your hardest running: after a big session or long run, with easy days to follow, rather than right before them.
Timing Around Long Runs
- Sore for a day or two : a deep massage can leave muscles feeling worked
- Avoid the day before : skip a firm session before a long run or key workout
- Book it after : have it after the hard run, with easier days to recover into
- Listen to your body : if a session left you sore, ease back the intensity next time
The Taper and Race Week
The taper is about arriving fresh, and a hard massage works against that. Keep any massage in the final week or two light and gentle enough to feel loose, not a deep, intense session that could leave you sore on the start line. Many runners avoid a firm massage in the last few days before the race entirely. If in doubt, keep it easy or skip it; race week is not the time to try anything new or aggressive.
After the Race
Straight after a marathon, muscles are damaged and sore, so a deep massage immediately isn't the answer. Let the initial soreness settle usually a few days and then a recovery focused massage can help you loosen up and recover as you return to easy movement. Somerton Physiotherapy works with runners in Dublin through training and recovery. See return to running after injury if you're coming back from a problem, and runner's knee, shin splints and ITB for common complaints. Get anything painful assessed rather than massaged blindly.
When to See a Doctor, Not Just a Physio
| Symptom | What to Do |
|---|---|
| Severe or worsening pain | Seek prompt medical advice |
| Pain following significant trauma, or suspected fracture | Seek prompt medical advice |
| A joint that is hot, red and swollen | Seek prompt medical advice |
| Calf pain or swelling | Seek prompt medical advice |
| Numbness, pins and needles, or weakness | Seek prompt medical advice |
| Any pain with fever or feeling unwell | Seek prompt medical advice |
Seek prompt medical advice for severe or worsening pain, pain following a significant trauma or a suspected fracture, a joint that is hot, red and swollen, calf pain or swelling, numbness, pins and needles or weakness, or any pain with fever or feeling unwell. This is general information, not a diagnosis or treatment for your situation. A chartered physiotherapist can assess you individually, and see your GP or an emergency service for the above. The Irish Life Dublin Marathon's medical advice guide covers this in more detail for anyone training toward a race, including when to hold off training if you're unwell.
FAQs
How often should I get a sports massage during marathon training?
Many runners find every one to two weeks works well through the training build, to manage tightness as mileage climbs. Schedule firmer sessions after hard runs with easy days to follow, and keep massage lighter as you get into the taper. A physiotherapist can tailor the frequency to you.
Should I get a sports massage before a marathon?
Not a deep one. Keep any massage in race week light and gentle enough to feel loose, not an intense session that could leave you sore on the start line and many runners avoid a firm massage in the final few days entirely. Race week isn't the time for anything new or aggressive.
When can I get a massage after a marathon?
Wait until the initial soreness settles, usually a few days, before a recovery focused massage. Muscles are damaged and sore immediately after the race, so a deep massage straight away isn't ideal. Gentle recovery work once the worst soreness eases can help you loosen up.
Get Back to Running with Somerton Physiotherapy
Somerton Physiotherapy is a chartered physiotherapy clinic in Dublin, with clinics in Blanchardstown and Tallaght, working with runners and active people on injury, recovery and performance. Book an assessment and we'll work out what's going on and a plan to get you moving well again.