🏃‍♂️ Massage for Runners: Pre- and Post-Marathon Recovery Tips

Every step counts—support your stride with expert recovery at Ando Wellness, Liverpool.

Whether you’re prepping for a marathon, a local 10K, or just upping your mileage, recovery is just as important as the miles you clock in. One of the most effective recovery tools? Massage therapy—especially when it’s tailored to runners.

At Ando Wellness in Liverpool, we support runners at every level with expert sports massage, trigger point therapy, dry cupping, and acupuncture to enhance performance, reduce injury, and speed up recovery.

Let’s break down how massage fits into your training routine—before and after your race.

🏁 Before the Race: Massage to Prep & Prevent

In the lead-up to race day, your muscles are under constant tension, and small imbalances can easily turn into painful injuries. That’s where pre-event massage comes in.

Benefits of pre-race massage:

• Loosens chronically tight areas (hamstrings, calves, hip flexors, IT band)

• Boosts circulation and oxygen delivery to muscles

• Increases flexibility and joint range of motion

• Helps spot early signs of strain or overuse

• Calms the nervous system to improve focus and mental clarity

We recommend booking a lighter, maintenance-style massage 3–5 days before your event—just enough to prep your body without leaving it sore. The goal is to support performance, not challenge it.

💡 Bonus tip: combine your massage with mobility work and light stretching for even better results.

🧊 After the Race: Massage to Recover & Rebuild

Finished your race? Your body now shifts into repair mode—and this is where massage can make the biggest impact.

Common post-race symptoms:

• DOMS (Delayed Onset Muscle Soreness)

• Tight quads, calves, hamstrings, and glutes

• Swollen ankles or knees

• Low back stiffness or SI joint pain

• Mental and physical fatigue

A gentle recovery massage within 48–72 hours helps flush out lactic acid, reduce inflammation, and restore range of motion. It also increases blood flow to muscles, helping nutrients get where they’re needed most.

🛠️ Recovery Massage Techniques We Use at Ando Wellness

Depending on how your body feels, we may incorporate:

• Sports massage techniques to reduce soreness and stiffness

• Trigger point therapy for deep muscular knots or referred pain

• Dry cupping therapy to improve blood flow and reduce stagnation

• Acupuncture to support energy regulation and accelerate muscle repair

You don’t need to be a pro athlete to benefit—just someone who wants to move better, recover smarter, and reduce their risk of injury.

🔁 How Often Should Runners Get Massage?

It depends on your training volume, goals, and how your body responds. Here’s a general guide:

• Base / Off-Season – Every 4 to 6 weeks (maintenance massage)

• High-Volume Training – Every 2 to 3 weeks

• Week Before Race – 3 to 5 days before (lighter, prep-focused massage)

• Post-Race Recovery – Within 48 to 72 hours after event

• Recovery Phase – Every 2 to 4 weeks as your body returns to baseline

🏃‍♀️ Listen to Your Body

Not every ache is an injury—but if you’re feeling persistent tightness, stiffness, or discomfort during runs, don’t wait. Massage can address early imbalances before they escalate into something more serious.

At Ando Wellness in Liverpool, we’re here to support your full journey—from training days to race day to recovery. Whether you need deep tissue work, myofascial release, cupping, or a relaxing massage to unwind post-race—we’ve got you covered.

🌿 Book Your Recovery Session

Take care of the machine that carries you across that finish line.

Book a personalised sports massage in Liverpool and help your body move, heal, and thrive.

📅 Book Now or send us a DM with any questions.