Training for a 10K or Half Marathon? Here’s When to Book a Sports Massage

You’ve committed to the training plan. You're ticking off your long runs. You've got the gels, the playlist, the shoes—and now you're wondering:Should I get a sports massage? And if so, when?

Good news: you're asking the right question. Sports massage is one of the most overlooked tools in a runner’s recovery kit. Whether you're aiming for your first 10K or shaving seconds off a half marathon PB, the timing of your massage can make a big difference.

Let’s break down exactly when (and why) to fit a sports massage into your training block.

Why Runners Benefit Big From Sports Massage

Running’s great for your heart, lungs, and mind. But it can be brutal on your muscles.

Sports massage helps:

• Reduce tightness in overworked areas (hello, calves and hamstrings)

• Flush out waste products post-run (DOMS be gone)

• Improve range of motion and running form

• Prevent small niggles from turning into full-blown injuries

In short? It helps you train consistently—and consistency is the secret sauce to a good race day.

The 3 Key Times to Book a Sports Massage During Your Race Prep

🟣 1. Midway Through Your Training Plan

When: Around 4–6 weeks into a 10–12 week plan

Why: This is when the mileage starts creeping up and the niggles show up uninvited.

At this stage, a massage helps:

• Spot tight spots before they become problems

• Reset muscle tone for smoother stride mechanics

• Give you a mental boost (“Ahh, that’s what normal legs feel like again!”)

Pro tip: Don’t wait until something hurts—this is about prevention, not repair.

🟣 2. The Week Before Race Day

When: 3–5 days out

Why: You want to go into race day feeling fresh—but not floppy.

A pre-race massage helps:

• Ease residual tightness from your final big sessions

• Improve circulation and muscle activation

• Mentally put you in "go mode" without overdoing it

⚠️ Important:Keep it light and targeted. This isn’t the time for deep tissue work that leaves you sore. Let your therapist know it’s a pre-race massage, and they’ll dial it in accordingly.

🟣 3. 24–72 Hours After the Race

When: 1–3 days post-race

Why: You earned it. But more importantly, your body needs it.

A post-race massage helps:

• Clear out lactic acid and waste from tired muscles

• Reduce post-race soreness (DOMS)

• Speed up recovery so you’re not hobbling for days

• Spot any small tweaks you should address before your next training cycle

Bonus: It’s also a chance to debrief mentally and physically. What went well? What felt off? What needs extra love?

Common Questions Runners Ask

“Can I train right after a massage?”

For deep tissue work—probably not. Give it 24 hours. For lighter recovery-focused massage, you may be able to run the next day. Always ask your therapist.

“Should I get regular massages during training?”

If your budget allows—yes. Even once every 2–3 weeks can make a big difference in staying consistent and pain-free.

“Will it hurt?”

Some parts might feel intense, but you’re always in control. A good therapist will adjust pressure to work with your body, not against it.

What to Tell Your Massage Therapist (So They Can Actually Help You)

To get the best results, give your therapist some context:

• Where you are in your training plan

• Any recurring niggles or new aches

• What your goals are for the race (finish strong? hit a PB?)

• How your body responds to treatment

This isn’t a spa. It’s a performance tool. The more info you give, the better the outcome.

Conclusion

If you’re putting time, effort, and heart into your race prep, don’t leave recovery to chance. A well-timed sports massage can mean the difference between a strong finish and a painful limp across the line.

The best part? You don’t need to be a pro to benefit. Just someone who cares about showing up on race day feeling ready—not wrecked.

👉 Book your next massage now—whether you’re mid-training or race-ready. Click here to book