Massage For Runners
Most runners love to get a massage. Along with the feeling you get from a massage, it can also speed up muscle recovery, reduce soreness and help with injury healing. However, there is a lot of confusion when it comes to massage. Some commonly asked questions include:
- When is the best time to get a massage?
- Which type is best for runners?
- What common mistakes should I be wary of?
What type of massage is best for runners?
Swedish Massage:
- Swedish massage is well known for relaxation and pampering, but can also benefit runners, especially before big competitions.
- Swedish massage utilizes long, flowing strokes of various pressure (usualy light), to release muscle tension and increase blood flow.
- Best used in the days before a big competition or as a recovery tool after hard workouts.
- A Swedish massage before a race can help you to reenergize, relax, and get your legs back under you.
Deep Tissue Massage:
- Deep tissue massage targets both the superficial and deep layers of muscles and fascia and are often quite intense as a result of the deliberate, focused work.
- Deep tissue massages typically focus on a few specific problem areas and works the entire muscle.
- Runners often have tight spots and interconnected issues when volume and intensity are high, deep tissue massage is often the massage of choice during hard training segments.
How often should you get massage?
The frequency at which you get massage work done is completely up to you and depends on how much you like massage, how hard your training, and your budget.
If you are able to afford it, getting a monthly or weekly massage can help prevent injuries by catching tight areas before they become problematic. If you are unable to fit a recurring massage into your schedule, consider getting one or two during your hardest period of training.
Timing your massage as close to your last hard workout as possible allows your body the most amount of time to recover and feel back to normal. If you’re planning on getting a massage before your next big race, schedule it at least 3 to 5 days out from the race. If it has been a while since you’ve last recived a massage, make it a week to ten days.
Also, note that the massage, the longer it takes for the body to recover and respond – just like running workouts.
Misconceptions and things to watch out for
Not drinking enough water. Drink lots of water after the session to help flush out some of the toxins and waste products that were just relased from your muscles. Some people have reported getting sick after a hard massage session. Generally, this means the muscles relased a lot of toxins. Drinking lots of water will help flush them out of your system.
Massage has to hurt. Massage don’t have to hurt to be effective. While working on a tight, troubled area will certainly cause some discomfort, it shouldn’t leave bruising or cause you to jump off the table. If you do find that you’re consistently bruised after massage sessions, your therapist may be going to hard.
It takes time to recover and not feel lethargic after a hard massage. If your legs feel a little dead the next morning, that’s OK. This is why it’s important to schedule at least one easy day between a hard massage and a hard workout.