Integrating regular massages into marathon training can be highly beneficial for both recovery and performance. Here's a quick guide on how massages can help runners:
Benefits of Massages for Runners:
Reduces Muscle Soreness: Helps decrease delayed onset muscle soreness (DOMS) after long runs.
Decreases Inflammation: Lowers levels of cytokines that contribute to inflammation, aiding in quicker recovery.
Improves Recovery: Facilitates the body's adaptation to the increasing demands of marathon training.
Optimal Timing for Massages:
Schedule massages after long runs or during lighter training weeks to help the body recover and prepare for more intense training phases.
Consider at-home massages for convenience and to save time.
Recommended Types of Massages for Runners:
Deep Tissue Massage: Targets deeper muscle layers, releasing knots and easing aches.
Sports Massage: Combines deep tissue work and stretching to reduce soreness and improve flexibility.
Active Release Technique (ART) Massage: Focuses on specific injuries by combining movement with pressure.
Swedish Massage: A lighter option suitable before races to help muscles recover without additional stress.
Incorporating these massages can enhance your training experience by keeping your body and mind in top condition as you prepare for marathon day.
