Massage Therapy and Running: How It Can Support Performance and Recovery

TL;DR

• You're not failing your body. You're just not recovering at the same level you're training.
• Spring running season brings more miles, more load, and more demand on muscles and connective tissue that are already carrying a lot.
• Massage therapy won't hand you a PR — but it can reduce soreness, improve flexibility, catch small issues before they become injuries, and help you feel like yourself again between hard efforts.
• If you've been pushing through tightness, fatigue, or that low-grade ache you keep meaning to deal with — this is your sign to stop brushing it off.
• Your body isn't breaking down. It's asking for support.

As the spring running season begins, many runners focus on mileage, workouts, and race preparation. However, recovery and body maintenance are just as important as training. Massage therapy is commonly used by athletes to help manage muscle tension, support recovery, and address minor injuries before they become more serious.

General Body Maintenance

Running places repetitive stress on muscles, tendons, and connective tissue. Over time, this can lead to tightness, small areas of restriction, or early signs of overuse injuries. Regular massage therapy can help identify and address these areas before they develop into more significant problems.

Research suggests that sports massage may provide small improvements in flexibility and reduce muscle soreness after exercise, even though it may not directly improve athletic performance itself. These recovery benefits can help runners maintain consistent training and reduce discomfort during heavy training periods.1

Pre-Race Massage

Many runners schedule massage therapy during taper weeks before an important race. A massage within the week before a race can help reduce muscle tension and promote relaxation. However, timing matters.

Deep or intensive massage immediately before competition may cause temporary soreness. For this reason, many therapists recommend scheduling a massage about 2–3 days before race day, allowing enough time for tissues to recover while still benefiting from improved mobility and reduced muscle tightness.

Post-Race Recovery

After a race—especially longer distances such as half marathons or marathons—muscles often experience delayed onset muscle soreness (DOMS). DOMS typically develops within 24–72 hours after strenuous exercise and can temporarily reduce strength and flexibility

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Several studies have found that massage therapy can help reduce the severity of muscle soreness following intense exercise. A systematic review and meta-analysis reported that massage significantly decreased perceived muscle soreness within 24–72 hours after exercise compared with no treatment. 2

Post-race massage may also support circulation and relaxation, helping runners feel more comfortable as their bodies recover from the physical stress of racing.

Injury Recovery

Registered Massage Therapists are trained to work with a variety of musculoskeletal conditions commonly experienced by runners, including:

• Muscle strains
• Tendonitis
• Overuse injuries
• Soft-tissue restrictions

Massage therapy can complement other treatments by improving circulation, reducing muscle tension around injured areas, and supporting overall tissue health. While it is not a replacement for medical care or rehabilitation when needed, it can be a helpful part of a broader recovery strategy.

Conclusion

For runners, massage therapy can be a useful tool for maintaining muscle health, supporting recovery, and addressing small issues before they become injuries. While research suggests it may not directly improve performance, it can help reduce muscle soreness and improve flexibility—both of which may contribute to more comfortable and consistent training.  

References

1. Poppendieck, W., et al. (2020). Effect of sports massage on performance and recovery: A systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine. https://bmjopensem.bmj.com/content/6/1/e000614
2. Guo J, Li L, Gong Y, Zhu R, Xu J, Zou J, Chen X. Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Front Physiol. 2017 Sep 27;8:747. doi: 10.3389/fphys.2017.00747. PMID: 29021762; PMCID: PMC5623674.