Are you a runner who is looking for ways to boost your performance and prevent injuries? Look no further than massage therapy! Incorporating massage into your running routine can help improve flexibility, reduce muscle soreness, and promote relaxation. In this article, we’ll explore how you can add massage to your training plan and reap the benefits.


Running is a fantastic form of exercise that provides many physical and mental health benefits. However, the repetitive motion of running can take a toll on your muscles and joints, leading to soreness and even injury. Massage can be an effective way to alleviate these issues and keep you running strong.

Benefits of Massage for Runners

Before we dive into how to incorporate massage into your running routine, let’s first look at the benefits that massage can provide for runners:

  • Improved flexibility and range of motion
  • Reduced muscle tension and soreness
  • Increased blood flow and circulation
  • Enhanced relaxation and stress relief
  • Improved posture and alignment
  • Reduced risk of injury

With these benefits in mind, it’s clear that adding massage to your running routine can be a game-changer.

How to Incorporate Massage into Your Running Routine

Now that we’ve established the benefits of massage for runners, let’s explore how you can incorporate it into your training plan:

Schedule Regular Massages

One of the most effective ways to reap the benefits of massage is to schedule regular sessions with a licensed massage therapist. Aim for at least one massage per month, or more frequently if your budget allows. By scheduling regular massages, you can stay on top of any muscle tension or soreness before it becomes a bigger issue.

Use Self-Massage Techniques

If you can’t afford regular massages, or if you simply don’t have the time, self-massage techniques can be a great alternative. Foam rollers, massage balls, and other self-massage tools can help target specific muscles and alleviate tension. Try incorporating a few minutes of self-massage into your pre- and post-run routine.

Try Different Types of Massage

There are many different types of massage, each with its own benefits. Some of the most popular types of massage for runners include:

  • Swedish massage: a gentle, relaxing massage that promotes circulation and relaxation
  • Deep tissue massage: a more intense massage that targets deep muscle tissue to alleviate tension
  • Sports massage: a targeted massage that focuses on areas of the body that are commonly used in sports and exercise

Try experimenting with different types of massage to see which works best for you.

Combine Massage with Other Recovery Techniques

Massage is just one tool in your recovery toolbox. To maximize its benefits, combine it with other recovery techniques like stretching, ice baths, and rest days. By taking a holistic approach to recovery, you can ensure that your body is always ready to perform at its best.

Don’t Wait Until You’re Injured

Finally, it’s important to remember that massage is not just for injured runners. Incorporating massage into your routine can help prevent injuries and keep you running strong. Don’t wait until you’re in pain to schedule a massage – make it a regular part of your training plan.


  1. How often should I get a massage as a runner?
  • Aim for at least one massage per month, or more frequently if your budget allows.
  1. Can self-massage techniques be as effective as professional massage?
  • While professional massage is generally more effective, self-massage techniques can be a great alternative for those who can’t afford regular massages or don’t have the time.
  1. Which type of massage is best for runners?
  • Popular types of massage for runners include Swedish massage, deep tissue massage