If you are training for a 5K, a half marathon or your first marathon in New Jersey, sports massage can be part of your plan. Timing is the key: a massage three days out is not the same as one on race morning.
During training: maintenance
This is the massage with the biggest impact. One session every two to four weeks during your training block helps catch overload before it becomes an injury. We mostly work calves, hamstrings, quads, glutes and the sole of the foot.
The week before
- Book your last maintenance session 3 to 5 days before the race.
- Avoid deep work or a first session with someone new in those days.
- If one spot is very tight, trigger point therapy can help — with time to spare before racing.
Race day
A pre-race massage should be short and stimulating: activate, not over-relax or work deep. Many runners skip it and warm up by jogging; both are fine.
After the race
- First hours: fluids, food and rest. If massage, very light.
- 1 to 3 days later: a recovery massage to loosen muscles and ease soreness.
- If something hurts in one spot, is swollen or you cannot bear weight, get a medical check first.
What massage does not do
It does not replace rest, good training or a medical assessment for an injury. It is one more tool to arrive in better shape and recover faster.
If your discomfort comes from work or posture rather than sport, read about back pain from work.
Part of our guide Muscle pain and tension →
The information on this site is general guidance and does not replace your doctor’s assessment.
